Pick up the pace to avoid plateaus

Walking is great exercise, but if you cannot add intensity to at least some of your workouts, those stubborn pounds are going to stick around. I admit that I’d rather do an easy 1 hour workout than a really hard 30 minute cardiovascular Kettlebell session.

I really wanted to get into running since so many people run and it’s a great way to meet new people and spend time with friends while burning off extra fuel. Here’s how I was able to go from running only one block to three miles without stopping in only three months.

Twice a week I would start with squats and lunges so that my quads were burning, that’s how I knew they were warmed up enough. I would then walk quickly for one block and then start running at a fast pace (for me) for 45 seconds. I brought a timer with me because, otherwise I would have cheated! I would walk for a minute to let my heart rate slow back down and then I would run again for another 45 seconds. I did my jog-walk twice a week, increasing my runs from 45 seconds to 60 seconds to 90 seconds, to a few minutes and so on, and at the end of the third month I was able to run with my friends a full three miles without stopping. Pretty cool, right? If this little asthmatic can do it, so can you.

If you have a similar story to share, please do!

(Photo: Dan, running in a triathlon)