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Get Up and Move It!

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You've put it off, but today is THE day to get started. You, yes you, can be fit and happy this year. Momlogic will give you the tools and motivation. But, you will have to get up and move it!

Woman running on beach

Runner Mom Vickie Leff: Step One: Where to start?

Often the hardest part of starting an exercise program is taking these first steps. It requires courage and a little confidence. I know you can do it, so let's get started.

First, let's take a quick assessment of your current level of fitness. Pick the one that best describes you today:

Level 3: I've never run/jogged before!
Level 2: I used to run/jog -- before kids. It's been a really long time since I've run/jogged.
Level 1: I currently run/jog, but I'm not at a fitness level I want to be.

Day 1 for Level 3: Time needed: 1 hour
1) Sit down and set a realistic and specific goal for yourself. The more specific the better! For instance: "I want to lose 15 pounds by April 1" or "I want to run a 5k road race in May." "I want to feel more fit" is too general. Break it down to be specific.
2) Write the goal down and post it on your fridge.
3) Find a running store and get fit by a professional for a good pair of running shoes. Do not brand shop for these shoes. Someone who knows about running needs to check your gait, your foot arch, and fit you into the shoe that will work for you. This is the smartest thing you can do to ensure your success.
4) Pick up a solid running bra.
5) Go to MapMyRun.com and figure out a half mile route from your house to walk to and back. Write it down or print it out, post on fridge.
6) Pick out three or four days a week and a consistent time you will be able to exercise for 20 to 25 minutes each day.

Day 2 through 7: Time needed: 20 min. per outing
1) WALK the ½ mile route you have chosen three or four times this week. Don't worry about speed, just keep moving and make sure to complete the half mile each time you set out.

Day 1 for Level 2: Time needed: 1 hour
1) Set a realistic goal. Since you have run before, I'd suggest choosing a 5k race to aim for in the next few months.
2) Get new running shoes -- fit by a professional! Please don't use your old shoes; you'll injure yourself.
3) Go to MapMyRun.com and pick out a one- or two-mile loop route from your house.
4) Write out a three- or four-day schedule of when you'll walk/run for at least 25 minutes. Pick a consistent time to exercise.

Day 2 through 7 for Level 2:
Time needed: 25 min. per outing
1) WALK for one mile on day one, two, and three.
2) Fourth day you are out: Walk for 10 minutes, then jog for two minutes. Return to walking to complete your outing.

Day 1 for Level 1:
Time needed: ½ hour
1) Set your realistic goal. Go to Active.com and pick out a 5k or 8k road race in May. Register for the race and put the registration on your fridge.
2) Make sure your shoes are still in good shape -- if not, get a new pair.
3) Find a two- or three-mile loop route from your house by using MapMyRun.com.
4) Download some training schedules. Try RunInjuryFreewithJeffGalloway.com or Halhigon.com. Plan to run/walk four or five times a week. Pick a consistent time.
5) Have a friend join you on your quest for RunnerMom happiness.

Day 2 through 7 for Level 1: Time needed: 30 min. per outing
1) For the first week, do a walk/run (depending on your conditioning) for the two or three miles. Don't worry about your speed or time. You simply want to finish. Generally, you can start with a walk for 10 minutes/run for 3 minutes -- then adjust as you get stronger.

This will get you off to a great start! If you get stuck or have questions, go to the momlogic RunnerMom blog for information, or RunnerMom.com.

Hang in there and see you in a week!



next: Leggo My Eggo, Mr. Spock
10 comments so far | Post a comment now
Karen January 5, 2010, 4:56 AM

I love this!! This is just what I needed to get started! Thank you so much for sharing your expertise.

Tricia January 5, 2010, 6:00 AM

Great advice! Thanks to you I’ll be ready for my 5K in May!

Megan January 5, 2010, 7:42 AM

I really like your tailored approach to getting started, which, as we know, is always the most challenging part. And, thanks for the links!

Andi January 5, 2010, 12:38 PM

All very well and good if you have a treadmill or access to an indoor track. I’ve wanted to run for weeks now and there has been either snow on the ground or below-freezing temperatures or both. All I’ve wanted to do for the last three days is sleep, get up long enough to eat some pie, and go back to bed. Thank God I have to leave the house to go to work.

Abbi January 5, 2010, 2:06 PM

Hahah, first week of 2010 and the excuses already start pouring in.
Good luck Andi, we’ll be seeing you next year only I’m sure you’ll be even heavier.
Oh no, it’s cold when you run?
Gimme a break, dress proper, and raise your heartrate, you’ll be warm.
Exercising isn’t about being comfortable, it’s about pushing yourself.

I understand the author wants to get all this ugly flub-mummies into MILFs, but on this site, you’re barking up the wronnnnng tree.
Women around here seem to like to be fat and unattractive, using their kids as yes another excuse they’re only too happy to pull out whenever exercise is involved.

Pretty pathetic, flub-mummies…

Andi January 6, 2010, 6:18 AM

Thanks a lot, Abbi. Way to work the sense of humor.

Anonymous January 7, 2010, 7:12 AM

Some of the best runs I have had were in the snow!!! Andi you should try it… you may like! :-) Good Luck!!!

Andi January 7, 2010, 8:10 AM

Actually I just made a friend in Montana who said she went for a 30-minute run in 16 degree weather! So apparently it’s possible, which is inspiring. Well, Abbi’s not, but my friend is, and whatever gets you moving is fine with me. Plus my husband ate all the pie. ;)

Karen January 8, 2010, 7:47 AM

Anything is possible Andi!! The fact that you even read the article means you want to start moving. Don’t let a little less than ideal weather stop you from working towards your goals. Besides the pie is gone. :-) Good Luck!

Ten Tees January 9, 2011, 1:38 PM

Interesting information. Good reading. I just have one thing to give about funny shirts.


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