Check List To Fitness
By Olympian Jeff Galloway, 26.2 with Donna Training Director
Whether you have run or walked the 26.2 or 13.1 with Donna, and/or other events—or you are just taking your first steps that involve sweating.....WELCOME!
You don’t have to jump through a lot of hoops, but I’ve collected a few “tools” that can make the process easier. If you take it easy from the beginning, and set up a plan, it’s possible to enjoy almost every run or walk.
Doctor: Just get the OK to do 30 minutes of gentle walking or walk/running on Tuesday and Thursday, and a gradually increasing longer one on the weekend. If your doctor tells you not to exercise you need to get a second opinion. Find a doctor who promotes exercise for health and you’ll have a health coach for life.
Shoes: The primary investment: Get the best advice. It’s a good idea to spend a little time on the choice of a good running shoe—even if you’re walking. Get the best advice you can from the staff at the best running store in your area. Bring in your most worn pair of shoes.
A Training Book: There are a number of good books for every level of walking or running. Visit RunInjuryFree.com for books that have proven programs. WALKING has training schedules for 5K, 10K, Half Marathon, and Marathon. GALLOWAY TRAINING PROGRAMS & 5K/10K have running schedules for all of these events—with tools to help you manage your food and fatigue, eliminate injury and keep you motivated.
A Training Group: There are groups in over 80 cities which are training for the BCM and other events. Visit RunInjuryFree.com for a list of these, with contact information. Having a group or a buddy to run with each week makes the miles go by quicker and with more enjoyment.
Clothing: Comfort above all: The “clothing thermometer” on RunInjuryFree.com will tell you what works for most exercisers, at various temperatures. In the summer, you want to wear light, cool clothing. During cold weather, layering is the best strategy. As you get into longer sessions, you will find various outfits that make you feel better and motivate you to get in your workout even on bad weather days. It is also OK to give yourself a fashionable outfit as a “reward” for exercising regularly for several weeks.
A Training Journal: The journal is an important motivation tool. It will also help you set up your training plan and track your progress. See our website for more information on how to use a journal, etc. RunInjuryFree.com
