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POFIFOTO! Redux

If you’ve ever subscribed to a magazine, you know that after some period of time, the articles start looking vaguely familiar.  That’s because they repeat.  You know that.  Well, below is a repeat of a posting I made in July of 2011.  I think it was the fourth post I ever made, and I don’t think many people saw it.  That is one reason I am posting it again.

Another reason I am re-posting is this may be the most important lesson I have learned in the last few years.  Wish I’d known it 30 years ago.  Turns out the advice can be applied to almost any goal, running related or not.

So, in the next few weeks, as you ponder resolutions and 2015 goals, think about this:  Just start.  It is not enough to dream.  You’ve got to do something.  Start small, and keep making small steps toward your goal.  You may be surprised where you end up.

Hope you enjoy the repeat:

POFIFOTO! (First published July 2011)

Put One Foot In Front of the Other

Put One Foot In Front of the Other

In my favorite part of the Rankin-Bass Christmas classic Santa Claus is Comin’ to Town, Kris Kringle gives Winter Warlock a gift, melting his icy persona and eliminating Winter’s magic powers. Now faced with having to walk, Winter doesn’t know what to do. Kris gives this simple instruction, “Put one foot in front of the other” – or POFIFOTO for short.

So it is with running. Just start. Put on some shoes (or not) and hit the sidewalk, road, trail beach or treadmill. Wherever. It doesn’t matter. Don’t make excuses.

Now, more than likely, if you have never been a runner or if it has been a long time since you ran, you are not going to be able to run very long. That is OK. Your running muscles need time to build up.

So, start small. To borrow from baseball lingo, just start hitting singles. Don’t worry about a home run yet. Try something like this: for the next 5 days walk for 5 minutes to warm up, then run for 10 minutes. Finish with 5 minute walk cool down. Even if you were able to run the entire 10 minutes (unlikely), stop at 10, and finish up with the 5 minute walk. If you are not sore the next day, go for 12-15 minutes of running. It is highly like your feet and calves will be talking to you, though. If it is too painful, skip the run for the day and go for a bike ride. Then, try again the next day. At the end of the five days, take a day or two rest. Now commit to another 5 days, and increase the running to 15 minutes, still walking to warm up and cool down.

If you cannot run 10 minutes (I couldn’t at first!), then try something like this. Walk for 5 minutes, run 1 minute. Repeat this for 20-30 minutes. The next time out, increase the run time and decrease the the walk time. Follow this for a few weeks. It won’t be long before you’ll be running 20-30 minutes non stop.

Here are 3 keys to successful running start

1. Start slowly. Give your out of shape feet and legs time to build strength.

2. Consistency. Commit to 3 – 4 runs a week or try every other day. You be surprised how much you’ll progress in a month.

3. Variety. Sure, running can be boring, but it doesn’t have to be. Change your surroundings. If you run on a treadmill, get outside. If you run on the street, try a trail run. Invite a friend or your kids to go with you. Just mix it up!

Get started today!

POFIFOTO!

 

 

 

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