While my job is fairly active, I’m still a little more out of shape than I want to be. Of course, the only way to get more in shape is to exercise, so I recently decided to add exercise to my goals. Yeah, I know it’s towards the end of February. Isn’t it still the new year? Kind of? Maybe? Of course, with exercise, it’s easy to start out a bit too enthusiastically, and end up ruining your chances of staying in a routine due to having to recover from going overboard. If you’re one of those people who gives too much the first day, like me, then I have a solution for you.
There is a podcast, available for free through iTunes, called “Couch to 5K” by a man named Robert Ullrey (You can find it by searching “Podcasts for Running” in the iTunes store). While most running podcasts online are designed for intermediate to advanced runners, this one is really aimed to get sedentary people moving. The program is supposed to be used three times a week, and there are nine different “episodes” for each week working you up to a 5k run. I’m currently on week one, which includes a five-minute brisk walk warm-up, then alternates between five 60-second jogs and 90-minute brisk walks, then a five-minute cool down. Ullrey has set this podcast to a mix of dance songs, and he has inserted cues for when to speed up, slow down, and finish up.
I actually just finished my first run just before writing this article, and it wasn’t hard. It took 30 minutes, and never felt like too much (don’t get me wrong – I can feel the burn, but I didn’t get overheated or out of breath). I used mapmyrun.com to figure out how far I went today, and it was over two miles. I was really excited to see that I had gone further than I’d originally thought.
I think that this is something that I really can commit to, at least for 9 weeks – after that, I’ll either have to find a more advanced podcast, or go out on my own. However, this podcast made it easy for me to feel like I had a good workout without going overboard. I highly recommend it to anyone who wants to try getting into running.