Training Lisa Chong. part 7

This week, make sure you make it out the door or to the gym 3 times as well. You should work out for 30 minutes. Nothing scary. But this time, run your 2-minute runs as often as you can. Ideal would be 2 minutes run - 2 minute walk, but if that's too much, then settle for 2 minute runs followed by 4 minute walk until your half-hour is up.

Have you decided on your reward yet?

What is it? Share with me!

also! from now on moving training lisa chong over to Run with e.

Training Lisa Chong 5

Eventually, running will be a reward in itself. But you're probably far away from that nauseatingly perky attitude right now. Instead, think of something you really really desire. Once you've completed 2,5 km of non-stop running, you can have that thing. I wouldn't make it an edible or drinkable reward but that's me. You decide what you crave the most. If you want to, post it here, as I'm chronically curious.

Training Lisa Chong 4

Ok this is where we start the real running. Now that you have the gear and are getting ready to spend 30 minutes 3 times a week, let's get down to the business of the actual running.

This is what most people do wrong and why they hate running:

They try too hard. They run too fast.

Today, your task is to run for two minutes out of your 30. No stopping. No walking. Just running. You might hate it. You might think it's the longest 2 minutes of your entire life. So. Let it be the two longest minutes of your life. You can do it. If it pains you, then remember: you're probably going too fast! slow down. Look at that watch. Keep running. Then you can walk. If you feel it's possible, try to get a few more 2-minute runs in there. But if this is your virgin run, make it one 2-minute try.

Personally, I did this part of the training on treadmill, aided by the friendly little lights, seconds and blinking bars. It wasn't wonderful. But it was just 2 minutes!

This is what you need to tell yourself:

I'm getting stronger. I'm getting better. Each time I do this, I will hate it less.

The truth about running is that you really evolve more dramatically during your first months than you do later. If you get your training in, building stamina is very rewarding! You'll notice great changes pretty soon.

Ps. a few words on warming up & stretching:

I hear it's good to warm up before a workout and great to stretch aftwerwards. But since it seems implausibe for any person to have grown up in the western world without hearing about this, I haven't brought it up.

personally I just put on my shoes and go, jogging very slowly for the first few hundred meters. That's my warmup. I think real athletes would not approve. Then post-workout I do some stretching, if I remember.

should you stretch or not stretch? you decide!

(http://running.about.com/od/running101/a/stretching101.htm)

Ready will-be-runners? Today we begin. (training Lisa Chong 3)

Don't worry. This is your first, very easy task.

Today you will schedule 3 separate 30-minute sessions for the upcoming week.

Starting with the first one, today. This is what you have to do: Just walk for 30 minutes. YOu don't even need to change into running gear unless you want to. I just want you to understand how short 30 minutes can be and how good they can feel. You don't have to even walk fast. Just get outside and walk for 30 minutes. That's it.

Don't understand how this will make you run 5k? Don't worry. It's all very zen. Gain by cutting back on effort.

Enjoy your day!

love

-e

Training Lisa Chong and you. part 2

What you'll need:

• A good sports bra.
• Running tights. I hear your protests - you look big in them, you're not comfortable wearing them. Bla bla bla. You know what I say? Get them. I believe one of the most effective ways to stop women from reaching their running potential is our own tendency to wear sweatpants on workouts. Don't do it. There's enough to fight when getting your running going without adding excess textile material to the list.
• Good shoes.
• Running socks. They are expensive, but work in a ritual way. You should wear them only when running. They signal that you take this as seriously as you should.
• Personally, I also wear (and swear by my) orthotics. If you have bunions or any kind of knee/foot/back problems it could be a good idea to see an orthopedist before you start running for real.
• If you're a man, chances are great that you think you'll need a Garmin Forerunner as well. You might. Later on.

Yes this is a lot. But it's an investment in yourself.

Training Lisa Chong and you

Are you interested in starting running but never get around to it? I'll be pep talking reader Lisa Chong here at the blog from now until Christmas when she will run 5k without fainting.

If you're Lisa or a jogging/running rookie who wants to join in, here is where you start. Make sure you have the right shoes and, important! RUNNING TIGHTS. You can not run well in those comfy slouchy gym pants. You need running tights. They may make you feel like a seal on legs, but honestly, who cares? This is about making you a stronger, faster individual.

Now that you have the right gear, get ready for your first task.

Make sure you have the right shoes and other equipment. Then find a song you love. LOVE LOVE LOVE. Right now I love Tweet and "Boogie 2Nite"

Perhaps that works for you.

Otherwise pick another song. It really doesn't matter.

You begin running tomorrow.