Run Your Butt Off!

1. Start with Walking: Build a Foundation for Running

"When you're heavier than you want to be and you haven't been active in a long time, it really is difficult, both physically and mentally, to start running. We understand that. It takes a lot of courage to even try."

Building endurance: Begin with 30 minutes of nonstop walking. This initial stage helps condition your heart, lungs, and muscles for the demands of running. Walking is a low-impact activity that allows your body to adapt gradually, reducing the risk of injury and burnout.

Mental preparation: Starting with walking helps overcome psychological barriers associated with running. It builds confidence and allows you to establish a consistent exercise routine. As you progress, you'll find that the transition to running becomes less daunting.

2. Progress Gradually: Follow a 12-Stage Plan to Become a Runner

"Each time you run, you put your body through a period of stress. That stress interval is followed by a recovery phase, which is the walking portion. Then you repeat that pattern: stress, recover, stress, recover."

12-stage progression: The plan incrementally increases running time while decreasing walking time over 12 stages. Each stage should be repeated for at least 3-4 workouts before moving to the next.

Stage progression:

• Stage 1: 30 minutes walking
• Stage 2: 4 min walk, 1 min run (5 times)
• Stage 3: 4 min walk, 2 min run (5 times)
• Stage 4: 3 min walk, 3 min run (5 times)
• Stage 5: 2.5 min walk, 5 min run (4 times)
• Stage 6: 3 min walk, 7 min run (3 times)
• Stage 7: 2 min walk, 8 min run (3 times)
• Stage 8: 2 min walk, 9 min run (2 times), 2 min walk, 8 min run
• Stage 9: 1 min walk, 9 min run (3 times)
• Stage 10: 2 min walk, 13 min run (2 times)
• Stage 11: 2 min walk, 14 min run, 1 min walk, 14 min run
• Stage 12: 3 min walk, 30 min run, 3 min walk

3. Create a Calorie Deficit: Combine Exercise and Diet for Weight Loss

"Remember, to lose 1 pound of fat a week, which is the upper end of the range of what the National Institutes of Health says is reasonable, you have to create a caloric deficit of about 500 calories per day."

Calorie math: To lose weight, you must burn more calories than you consume. A pound of fat equals approximately 3,500 calories. Aim for a deficit of 250-500 calories per day through a combination of diet and exercise to lose 0.5-1 pound per week.

Balanced approach: While exercise is crucial, diet plays a more significant role in weight loss, especially in the beginning. As you progress in your running program, the calorie burn from exercise will increase, contributing more to your overall deficit. Use a food log and exercise journal to track your progress and ensure you're maintaining a consistent calorie deficit.

4. Fuel Your Body: Balance Protein, Carbs, and Colorful Foods

"Protein is a versatile, kick-butt nutrient."

Protein intake: Aim for 0.5 grams of protein per pound of body weight daily. Protein helps build and preserve muscle mass, promotes satiety, and requires more energy to digest than carbohydrates.

Balanced nutrition:

• Include lean proteins (chicken, fish, lean beef, eggs, dairy)
• Choose complex carbohydrates (whole grains, fruits, vegetables)
• Add colorful fruits and vegetables to every meal for essential vitamins and minerals
• Stay hydrated: Women need 90 ounces of fluid daily; men need 125 ounces

5. Develop Mindful Eating Habits: Slow Down and Space Out Meals

"When you get up to training for a half-marathon or a marathon, and you're routinely completing training runs of an hour and longer, then you can start working a little bit of sports drink into the mix. Skip it for now."

Mindful eating strategies:

• Eat slowly, taking at least 20 minutes per meal
• Chew food thoroughly and put your fork down between bites
• Avoid distractions like TV or phones during meals
• Space meals 4-5 hours apart to allow for proper digestion
• Listen to your body's hunger and fullness cues

Portion control: Use measuring cups and food scales to understand proper serving sizes. Be particularly mindful of high-calorie foods like nuts, cheese, and oils. Gradually train your eyes to recognize appropriate portions without constant measuring.

6. Track Your Progress: Keep a Food Log and Exercise Journal

"If you log honestly, you'll get an accurate picture of what, when, where, and how much you consume. With that information in front of you, you'll be able to make a realistic plan for cutting back and shedding pounds."

Food logging: Record everything you eat for at least one week. Include the time, location, food item, amount, hunger level, and overall satisfaction with your choices. This practice helps identify patterns and areas for improvement in your diet.

Exercise journal: Keep track of your workouts, including:

• Date and time
• Duration of walking and running segments
• Total distance covered (if known)
• Weather conditions
• How you felt during and after the workout
• Any aches or pains

Regularly reviewing your logs can help you stay motivated and make necessary adjustments to your plan.

7. Build a Support System: Find Running Buddies and Share Your Goals

"If you sense that people are taking a long look at you as you run by, it's probably because they admire your effort. You're out there doing something for yourself. They wish they had the courage to run."

Finding support:

• Join a local running group or beginner's program
• Invite friends or family members to walk or run with you
• Share your goals with supportive people in your life
• Consider online communities or fitness apps for virtual support

Accountability: Having a running buddy or sharing your goals with others increases your commitment to the program. It provides encouragement during tough times and allows you to celebrate successes together.

8. Overcome Mental Barriers: Embrace Your Identity as a Runner

"I never did well in sports like basketball. You had to be really aggressive and in people's faces and trying to steal the ball and stuff like that. I don't like a competitive setting. With running, I'm setting my own goals. I'm pushing myself. If I don't hit a goal, I'm not letting anyone else down. If I triumph, then it's just me."

Redefining yourself: Embrace your new identity as a runner, regardless of your speed or experience level. Recognize that running is an inclusive sport that welcomes people of all shapes, sizes, and abilities.

Mental strategies:

• Focus on personal improvement rather than comparing yourself to others
• Celebrate small victories, like running longer than you ever have before
• Use positive self-talk to overcome doubts and challenges
• Visualize yourself succeeding in your running goals

9. Listen to Your Body: Adjust Pace and Intensity as Needed

"As you're starting out, YOU NEED TO RUN SLOWLY. Very slowly."

Proper pacing: Start each run at a conversational pace. You should be able to speak in complete sentences without gasping for breath. If you're struggling to maintain a conversation, slow down.

Recovery: Pay attention to how your body feels during and after workouts. If you experience persistent pain or excessive fatigue, take an extra rest day or repeat a previous stage in the program. It's better to progress slowly than to risk injury or burnout.

10. Celebrate Small Victories: Set Achievable Goals Along the Way

"Give yourself specific goals and a target date for meeting them. Then you can see how you've done and know if it's time to set new ones."

Goal setting: Establish both short-term and long-term goals. Examples include:

• Running for a specific duration without walking
• Completing a certain number of workouts per week
• Losing a realistic amount of weight (0.5-1 pound per week)
• Participating in a 5K race

Tracking progress: Regularly assess your goals and adjust them as needed. Celebrate each milestone, no matter how small, to maintain motivation and build confidence.

11. Maintain Consistency: Make Running a Lifelong Habit

"Get in the habit of exercising 4 days a week for the rest of your life. There is no stopping at the end of this program."

Consistency is key: Aim for 3-4 workouts per week, even after completing the 12-stage program. Regular exercise is crucial for maintaining weight loss and overall health.

Lifelong benefits: Running offers numerous physical and mental health benefits, including:

• Improved cardiovascular health
• Increased bone density
• Stress reduction
• Enhanced mental clarity
• Better sleep quality

12. Explore Racing: Challenge Yourself with 5Ks and Beyond

"When you start to identify yourself as a runner, you don't want to miss a chance."

Race preparation: Once you can run for 30 minutes continuously, consider signing up for a 5K race. Choose a race with a large field to ensure a supportive atmosphere for beginners.

Race day tips:

• Stick to your usual pre-run routine and breakfast
• Start conservatively, pacing yourself in the first mile
• Use the excitement of race day to push yourself, but listen to your body
• Celebrate your accomplishment at the finish line

As you gain experience, explore longer distances or focus on improving your 5K time. Remember that racing is optional – the most important thing is to enjoy your running journey and maintain a healthy lifestyle.

Last updated: April 5, 2025