FMP 027 • Running Series #2: Preparing For Your First Run (Plan Like a Turtle)

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“The turtle always wins the race!”

Preparing For Your First Effort

In the first running series episode last week, we discussed the benefits of running, gear, and goal setting. In the second instalment of our four part series, we walk you through what is needed for your first run. In order for you to be successful, we believe that sustainability and physiological adaptation (consistency over time) is key.

The turtle always wins the race. In this case, we suggest that you take a turtle approach to planning your first effort. It is important that you learn how to incorporate workout activities into your busy day seamlessly, avoid burnout through moderate effort and consistency, and keep motivation fuelled while keeping hype in perspective.

A Word About Diet

You cannot outrun a bad diet. This is key knowing that most people start running as an approach to weight loss. We suggest that weight is only one metric for fitness; you should focus on weight as little as possible, especially knowing that most new runners gain weight in the first few weeks as a result of muscle mass and water weight.

Finally, we take a moment to recommend a plant-based approach to diet to anyone interested in athletics. A vegan diet has profound impact on cardiac health. Many vegan ultra runners also report that it decreases recovery times by more than half.

Suggested Four Week Plan (Plus 2)

The following is a four week work plan that we suggest leading you to your first session of running. To show you how to build out your plan, we add two additional weeks for illustration.

Preparation requires that you take incremental steps to allow for your body to adapt to new activity. Hard workouts too soon has the potential to cause injury and/or burnout.

Please note the following beginner guidelines:

• Key: W = Walk, PW = Power Walk, R/W = Run/Walk, R= Run.
• Each walk and power walk activity should only be 30 mins long.
• On run days, run for 5 minutes, followed by a 5 minute walk.
• As each week progresses, increase your run to walk ratio per effort (e.g., 10 minutes of pounding pavement to 5 minutes of walking).

Episode Outline

Welcome to Episode 027 – Your First Run

1. Thank You!
   • Positive reactions to 026
2. Become a Member:
   • Free Information Support
   • Free Wellness Support
   • Wellness Toolkit (Members only content)
3. Finding My Psych Strava Club
   • Running focused club on Strava

In Today’s Episode – Preparing For Your First Run

1. Assumption
   • You have never run in your life
2. Plan Like a Turtle
   • Sustainability – Lifestyle focused approach
     • Incorporating into a busy day
     • Avoiding burnout
     • Avoiding hype (feating form of motivation)
   • Adaptation (muscles, tendons, ligaments)
3. Evaluate Your Diet
   • We recommend a vegan diet
   • At very least, evaluate what you are eating – You cannot out run a bad diet
4. Addressing Weight as a Metric
   • Weight is only one of several metrics you should use
   • Your weight will shift up a lot at first
   • The Truth – Weight comes off many weeks later as you incorporate running into every week
5. Create a Four Week Plan (Table Above)
   • Walk week
   • Power walk week
   • Run/Walk week
   • Walk x2 – Run x1