Do your kids poke you in the stomach and make squishy noises? Does your stomach act like a table when you sit? Are you the first one to get the free donuts on the 4th floor at work but take the elevator (yeah, you know who you are)? Well, it's time to get in shape. This guide will help you get started with a running program that will help you lose that "Buddha Belly".
Good guide. I got a workout just reading it. Isn’t liposuction easier?? Gotta go, god I need a twinkie.
A friend recently told me she was excited that I was pregnant and asked when the baby due? Ugh…I had my last child 3 1/2 years ago and not planning to have anymore but apparently I look like I’m in my first trimester (as a side note, make sure you know if someone is pregnant before asking about due dates). It’s time to get in shape so I decided to start a running program to lose the “Buddha Belly”.
Running with a buddy can be helpful, just make sure you don’t have to carry them.
Getting Started
Getting started on a running program can be intimidating. Set small goals like being able to run a block without throwing up. It is also a good idea to start with
Find a buddy. Find someone that is at a similar level of fitness, has a similar schedule and is a motivator. Is there someone in the office who wants to run at lunch? Is your neighbor looking for a morning partner? Your buddy should be someone that can encourage you to stay on track.
Schedule the time. If you don’t schedule it on the calendar, it won’t happen. Figure out the best time of day and put it in your calendar as a meeting with yourself.
Set Goals. Are you running to lose weight, be healthier, finish a 5K/10K race? Set a realistic goal and go for it. Track how you are doing by logging it on a calendar or spreadsheet.
You’ll need about 2 months to go from the couch to running a 5K at 10 minute miles. Biggest mistake that beginner runners making is going too fast and too far. Start out slowly and alternate between running and walking until you build up your endurance.
I’m in shape… “Round” is a shape, isn’t it?
Sneakers
I cannot say enough about getting the right walking or running shoes based on the shape of your foot and your running gait. Better quality stores will have experienced and knowledgeable employees that will find the right shoe for your needs.
Runners should replace sneakers after 350 to 500 miles while joggers and walkers should replace sneakers between 500 to 600 miles. If it has been more than a year, then you are due.
Remember to replace your sneakers often to reduce foot, knee and back injury.
Stop by any of the three locations (the Boulder location is the original and has best selection) for a free video analysis of your running gait that will help seasoned employees find the right shoe for you.
Stop by any of the three locations (the Boulder location is the original and has best selection) for a free video analysis of your running gait that will help seasoned employees find the right shoe for you.
It’s all in the gear…
The Gear
It’s time to loose the holey sweat pants and invest in some running clothing that may not help you fun faster but will help you look better. Some of the things to invest in:
Socks
Running Pants/Shorts
Running Shirt/Jacket
Sports Bra
Sunglasses & Visor (warmer weather)
Hat & Gloves (colder weather)
Heart Rate Monitor (optional)
For the ladies, check out the stores that specialize just in women’s gear! They have a great selection that will not only fit you the right way but will also make you look good.
This is a great store in Denver specializing in women’s fitness apparel. They have several stores throughout the country. Don’t miss their once a year warehouse sale (usually held in Boulder) for really deep discounts on merchandise. Call the store for details or register to be on the e-mail list.
This is a great store in Denver specializing in women’s fitness apparel. They have several stores throughout the country. Don’t miss their once a year warehouse sale (usually held in Boulder) for really deep discounts on merchandise. Call the store for details or register to be on the e-mail list.
Nothing sucks more than running without the right bra (ok…running without underwear could be up there). Use this handy guide to make sure you have the right fit and support. Now if only it was this easy to find the right pair of jeans.
Don’t forget the swoosh to help with your running. From heart rate monitors to clothing to shoes, Niketown has pretty much everything you need. They also have a weekly running club that meets at the store.
Don’t forget the swoosh to help with your running. From heart rate monitors to clothing to shoes, Niketown has pretty much everything you need. They also have a weekly running club that meets at the store.
A Note on Heart Rates
So what is your heart rate and why do you care? Your target heart rate is the best place for you to train to lose weight and get in shape. To figure this out, use the following formula: 220 – age x .65 = lower level 220 – age x .85 = higher level
A heart rate monitor can be set so that you stay in this threshold while you are running. If you do not have a monitor, you can take your pulse in a 10 second interval and then multiple by 6. If your heart rate is too high, then walk it out or slow your pace until it drops. If your heart rate is too low then pick up the pace and run faster.
This article gives you the lowdown on what monitor is best for your needs. Heart rate monitors can help you meet your goals and making sure you are running in your target heart range.
This site keeps me honest in how far I actually ran (I swear it was really 5 miles). You can map your route and presto the site tells you your totally distance. You can also search for runs that other people have done based on location so it is a great tool when traveling to a new city.
With information on running events around the country, this great website allows you to not only sign-up for races but also receive good advice and tips.
You may look dorky but Retro Running provide a host of benefits including less stress on heels and joints and role reversal of muscles. Running backwards in traffic is never a good idea.
Well if you can’t find anything to wear, then naked running maybe for you! If you are heavily endowed, then think again. So where do you keep your keys while you are running…
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Click here to log in.I think that guy probably lost a twinkie somewhere on his body. He definitely gives new meaning to “large and lovely”
When man-eating predators move into town, I’ll learn to run. Actually, best to start now, just in case.
That guide icon is horrific. Like a car wreck, I can’t turn away.
Good guide. I got a workout just reading it. Isn’t liposuction easier?? Gotta go, god I need a twinkie.