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Running for Beginners

Running for Beginners

In 2003, I said that the only time you’d ever find me running was if Godzilla were chasing me. Then, a year later, I ran a trail marathon in November 2004. Marathons are officially 26.2 miles. Since that point, I’ve falling quite off that wagon, due to work pressures, and some lifestyle changes, and I couldn’t run a single mile in a row. However, that’s about to change.

How does a fat guy get fit enough to run? Are you thinking of taking up running? Here’s some advice:

Trails versus Street

First, a word about trail running. Trails are softer which gives two immediate results. One, your knees thank you for less painful impact. Two, because trails are less solid than streets, you end up running slower than your maximum potential. This is great from my perspective, because I have a habit of overdoing it. I want the slowdown.

The Right Shoes

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It’s really important to us proper footwear. I learned firsthand all the crazy things that can go wrong. I will throw out there, however, that barefoot running is a really small niche interest right now, and I’ve tried it on beaches and on safe trails, and I loved it.

Every one is different and there are all kinds of articles out there for selecting shoes. Just know that you need new shoes, you need them to be really well fit for your needs (for instance, you take a larger shoe size for running than you do for casual wear), and that you need the right kind of support for the way your feet land. Google around for this, or email me. I’ll help you further, if you’d like.

Run / Walk Programs

When I had my first running breakthrough, it was this: you are still a runner if you have to slow down and walk for a bit. John Bingham’s great book, NO NEED FOR SPEED, was an excellent resource for me in learning how to run. All of John’s products are great that way, and “The Penguin,” as he likes to call himself, is a wealth of knowledge unto himself.

Standard Disclaimer: see your physician before trying this or any other program. This is just for informational use and doesn’t constitute something worth doing. Worked for me.

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Here’s a sample of a run/walk program that I mentioned to a friend the other day. The “R” stands for running, and the “W” stands for walking. The number is for how many minutes of each one might do. I do this in multiples of 30 minutes for the first few weeks. As time progresses, I consider adding more minutes (maybe another cycle of the run/walk program) into the mix. The basic premise is to slowly build yourself up to running more and walking less. Each line represents a week of training:

Warm up by walking briskly for 2 minutes, maybe 3. Then, start this:

  • 1R , 4W x 6 times. Week 1
  • 1R , 3W x 7 times. Week 2
  • 2R, 3W x 6 times. Week 3
  • 2R, 2W x 7 times. Week 4
  • 3R, 3W x 5 times. Week 5
  • 3R, 2W x 6 times. Week 6
  • 3R, 1W x 7 times. Week 7
  • 4R, 2W x 5 times. Week 8
  • 4R, 1W x 6 times. Week 9
  • FULL Running for 30 minutes.

If you have to skip a running minute or two early on, do so. Just walk briskly and catch your breath. Don’t be religious about this. Make it work for you.

How FAST?

When I’m saying running, this is basically a step above brisk walking. Think of it as a controlled shuffle. Focus on turning your feet over quickly, and not running fast. Just keep thinking about turning your feet over, which should be slightly longer strides than if your shoes were tied together, but not big huge gaping stretches. With a run/walk program, the trick is to keep the “difference” between the running and the walking down to a minimum, so when you’re walking and catching your breath a bit, make sure that’s still a brisk walk.

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Don’t worry about speed. Get your distance and your duration up. Then, speed will come out of your endurance and your toning.

Mileage versus Minutes

I’m a bigger fan of minutes versus miles, but as you get faster and better, and more confident in your running, you might switch. The best thing to realize is: unless you’re trying out for a world-class team, there is no official right or wrong way to do it, only strong suggestions and passionate people on either side of every possible schism one could experience. This is how *I* did it the first time, and how I plan to do it next.

Hydration, Eating

First, get a lexan water bottle. The famous brand name is Nalgene. They are recycling number 7, in case you’re being offered a ripoff. In the US, they cost around $7 on the low end. But why? Because those bottles handle bacteria way better than when you re-use your disposable water bottles, and they’re nicer on the environment. Having them around makes you want to drink more. And other hacks I haven’t considered.

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A note about eating: do so a half hour or so before you run. An hour’s best, but fit it into your schedule. What’s good to eat (and NOT good to eat) before a run? High carbs and low glycemic index food, like energy bars (CLIF Bar is my personal favorite), Oatmeal is easy, even the instant kind. What NOT to have are things high in fats, like sausage. Peanut butter is usually a great energy food, but keep it to maybe 1 table spoon along with a slice of multigrain bread.

The point is, it’s important to have energy in the tank. The more you have ready for your run, the better you’ll feel while trying to run.

Your Advice

I’m open to your advice. One thing that’s certain about things like running: you’ll get about 50/50 responses to the above where some will say, “This is full of crap” or “that’s not running, that’s jogging” or whatever. You know what? YOU are the person qualified to tell whether advice works for you. If it’s running to you, it’s running to me. But what else will you add? I’m looking for tips before I get out all the lead and start running this week.

–Chris Brogan produces a weekly audio podcast called Fat Guy Gets Fit. He’s looking for more subscribers. Don’t make him beg.

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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