Another week down and 2 more to go in the Over 50 walk to run training! You’re past the halfway mark and hopefully still injury free. Keep up with your warmups and stretches.
This week we’re gonna stop watching the clock and focus on distance.
By this I don’t mean go crazy and run a marathon. What I mean is just don’t worry how long it takes you to do 2 miles . . . just do it!
Week 4 Run/Walk schedule:
- Sunday ~ Run 1 mile; Walk 1 mile
- Monday ~ Ditto! Run 1 mile; Walk 1 mile
- Tuesday ~ Rest day!
- Wednesday ~ Cross train activity of your choice for at least 30 minutes
- Thursday ~ Rest day!
- Friday ~ Run 1 mile; Walk 1 mile
- Saturday ~ Run/Walk 2.5 miles trying to run as much as possible
Hopefully it’s getting easier to stay motivated to get out and move at this point. I’ve heard it said it take 21 days to form a habit. We’ve now passed the 21st day!
I also hope you’re getting outside in the fresh air and not staying stuck in the treadmill rut. I use my treadmill when the weather is less than ideal, and when I’m on call, since I have to be able to jump in my car at a moments notice when the pager goes off. But otherwise, with warmer weather here, I’m outside.
What Others Think Of You Is None Of Your Business
Recently someone told me they were too embarrassed to be outside even walking, just because people passing you in their cars are not nice. They make crude comments as they drive by someone who’s trying to get out to lose weight. To this I can only say 2 things. First, why do we care what a jerk thinks about anything? And second, they aren’t putting themselves out there, they’re in their car remember?
No Excuses
As a whole, so many Americans live unhealthy lifestyles. As a nurse, I am taking care of those people everyday. While some heart disease can be chalked up to being unlucky or to genetics, most can be avoided if we just exhibit healthier habits. And by the way . . . genetics is not an excuse allow yourself to fall apart. It is all the more reason to have an action plan to stay healthy.
Get Out And Breathe
There are so many benefits of getting out and breathing the fresh air. Outdoor smells are relaxing and stimulating to the brain at the same time. It destresses and introduces new smells, sites, and sounds for the brain to absorb and dissect.
It increases the socialization inclination which also stimulates the brain and elevates our level of happiness.
Exercising outdoors increases oxygen to the brain and increases creativity and reduces feelings of depression.
So if you haven’t already taken the initiative to get outside and move, go for it! Take it to another level even and grow a few vegetables or flowers that will require some outdoor attention getting you an added benefit of eating something that’s not ridden with pesticides while getting your vitamin D which, in turn, is the catalyst for helping your body absorb more calcium.
Who knew that just stepping outside your front door could do so much with so little effort! So what’s stopping you? That’s right . . .
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© 2016 – 2017, Pamela. All rights reserved.
