I’d love to know how to get started when you are not fit. I can only run short distances. When I try to jog slowly, my form suffers and my calves hurt. I can tap into what I think is a decent form. It doesn’t cause me pain at any rate, but I can only do that for 0.5 mile. And it is not sprinting. How do I progress? Run at that good pace,…
I’d love to know how to get started when you are not fit. I can only run short distances. When I try to jog slowly, my form suffers and my calves hurt. I can tap into what I think is a decent form. It doesn’t cause me pain at any rate, but I can only do that for 0.5 mile. And it is not sprinting. How do I progress? Run at that good pace, then walk? Run then stop and catch my breath? Run then jog (stopping when calf pain is too much)? There is no information out there. Most people I’ve asked were fit when they started or they recommend couch to 5k, but I find all the stopping and starting to be hard on my joints (disclosure: I was very sedentary for years because of an autoimmune issue and I have chronic fatigue, so I’m starting from a rough spot)
I have Celiac Disease, so I FEEL YOU!!!! We thought I had CF for 2 years before I was finally diagnosed (this was in the 90s when we just didn't understand the nature of these conditions).
We offer a program called "Build" that would be a perfect fit for you; the next round opens in 4 weeks. Get on our mailing list (www.fitnessprotection.com/newsletter) and you'll get a heads-up when it opens.
The most important thing to consider, and I say this as gently as I possibly can, is that most plans out there were written by people who have "Fit privilege" - people who have likely always been the fast kids, who truly believe that if you just do what's written you'll be fine, and if you're not fine it's because you're not following the plan. They question you, not their plan, their assumptions, or their coaching cues.
I tell you that to tell you THIS: ain't nothing wrong with you. What's wrong is what you're being asked to do, what you're asking yourself to do.
Let's start by putting on a heart rate monitor and capping 'run' efforts at 140bpm. Anything harder than that just isn't necessary until we've built a LOT of strength to support your joints and ligaments; it will do more harm than good.
A great week would look like this:
Monday/Wednesday/Friday: 10 minute brisk walk, 10 minutes of {30 seconds jog (140 cap)x 2 minutes walk}, 10 minutes walk-however-you-like to ramp down.
Tuesday/Thursday: 20 minutes brisk walk (not so brisk you feel it in your shins though! if you do BACK OFF AND BE GENTLE! You can do just as much damage forcing a walk as you can a run)
Saturday: Walk for 65 minutes. (it's a great way to squeeze in podcasts! Try Wind of Change, it's ADDICTIVE!!!!!! Terrell has a great one, too!)
By meeting your body where it is at and moving from there, shrugging off expectations borne from judgments rather than assessments, you're going to feel better about what you do and want to do more of it. Consistency is key, and we DO move forward by patting ourselves on the back at our level! Why would you keep doing things that hurt your body and feelings?
I’d love to know how to get started when you are not fit. I can only run short distances. When I try to jog slowly, my form suffers and my calves hurt. I can tap into what I think is a decent form. It doesn’t cause me pain at any rate, but I can only do that for 0.5 mile. And it is not sprinting. How do I progress? Run at that good pace, then walk? Run then stop and catch my breath? Run then jog (stopping when calf pain is too much)? There is no information out there. Most people I’ve asked were fit when they started or they recommend couch to 5k, but I find all the stopping and starting to be hard on my joints (disclosure: I was very sedentary for years because of an autoimmune issue and I have chronic fatigue, so I’m starting from a rough spot)
I have Celiac Disease, so I FEEL YOU!!!! We thought I had CF for 2 years before I was finally diagnosed (this was in the 90s when we just didn't understand the nature of these conditions).
We offer a program called "Build" that would be a perfect fit for you; the next round opens in 4 weeks. Get on our mailing list (www.fitnessprotection.com/newsletter) and you'll get a heads-up when it opens.
The most important thing to consider, and I say this as gently as I possibly can, is that most plans out there were written by people who have "Fit privilege" - people who have likely always been the fast kids, who truly believe that if you just do what's written you'll be fine, and if you're not fine it's because you're not following the plan. They question you, not their plan, their assumptions, or their coaching cues.
I tell you that to tell you THIS: ain't nothing wrong with you. What's wrong is what you're being asked to do, what you're asking yourself to do.
Let's start by putting on a heart rate monitor and capping 'run' efforts at 140bpm. Anything harder than that just isn't necessary until we've built a LOT of strength to support your joints and ligaments; it will do more harm than good.
A great week would look like this:
Monday/Wednesday/Friday: 10 minute brisk walk, 10 minutes of {30 seconds jog (140 cap)x 2 minutes walk}, 10 minutes walk-however-you-like to ramp down.
Tuesday/Thursday: 20 minutes brisk walk (not so brisk you feel it in your shins though! if you do BACK OFF AND BE GENTLE! You can do just as much damage forcing a walk as you can a run)
Saturday: Walk for 65 minutes. (it's a great way to squeeze in podcasts! Try Wind of Change, it's ADDICTIVE!!!!!! Terrell has a great one, too!)
By meeting your body where it is at and moving from there, shrugging off expectations borne from judgments rather than assessments, you're going to feel better about what you do and want to do more of it. Consistency is key, and we DO move forward by patting ourselves on the back at our level! Why would you keep doing things that hurt your body and feelings?