Heres what you’re gonna wanna know toget started.
Welcome toSELFs Learn to Love Running Program!
Before I started, in my early 20s, the most athletic thing Id ever done was marching band.
Katie Thompson
Back then, I fumbled around and figured things out on my own.
Its also a great idea to keep track of what youve accomplished after youve done it.
(If youre like me,check out our calendarto do likewise.)
Katie Thompson
Remember, the goal is consistency and building a sustainable, enjoyable habit.
Walking helps build a cardiovascular base that makes running feel easierthink of this as your engine.
Then when youre done,select one of your cooldowns.
Katie Thompson
Theyre each only about five minutes, so no excuse to skip!
Reminder: Keep the pace brisk for your walks, about 23 on a scale of 110.
(back to top)
Complete rest from any sort of physical activity is an option for you today.
Katie Thompson
(Bonus: They just feel good too!)
As for how to choose your weight?
You want one thats challenging enough so that you have one to three reps in reserve (RIR).
Katie Thompson
What you need:A pair of dumbbells, a bench or step, and a mat for comfort.
This move strengthens your hamstrings and your butt, as well as the big muscles in your back.
Calf muscles are often neglectedthis move makes sure youre strengthening each one separately.
Katie Thompson
This isometric exercise helps build core stability.
This plyometric move helps you train for agility, power, and balance.
Todays your second cardio workout of the week.
Katie Thompson
Dont forget towarm up firstandcool down after!
Again, your pace should be brisk enough that you might talk but not sing.
One great way to keep it there?
Recruit a buddy to start this program with you, and keep the convo flowing as you stride.
Or make a phone call to a faraway friend and catch up.
Today, its time for complete restthat means no working out at all.
Got some extra time?
Today is your first longer walkyour endurance is building!
This also means your warm-up is extra important (remember, choose your own adventure!).
Its also a great time to double-check you have a solidhydration plan.
Even if its hot, you might be okay going 20 minutes without drinking.
But as your workout length and intensity increase, its a good idea to have water available.
If youre walking outdoors, peek if your route will have water fountains or other sources.
Congratulations on making it to the end of Week 1!
We hope youre ready for a well-earned rest day.
Theres no workout at all today.
Get a few other tips on easing DOMShere.
In addition to some self-massage, find another waylarge or smallto treat yourself today.
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
