Category Archives: Running

I Was Forced Out Of My Comfort Zone Today… I Think I Loved It!

HELLO!!!!!!

I’m not even sure why I’m so energetic considering that I SPRINTED in today’s workout! I’m sure you’ve noticed I hardly ever talk about running on here. I have shared tips on starting a running routine (Read Part I and Part II) but I don’t run anymore.
I used to run years ago but mainly for exercise and to keep challenging myself. I stopped about 3 year ago when I discovered other things I actually enjoyed.

Today’s Fitter London workout started with 30+mins of running. We jogged for 5 minutes then did what felt like a million sets of 20s and 10s sprints, with rest in between each set. We finished off with a relay, which brought out my very competitive side… LMAO, I might have cheated while overtaking someone

I’ll be honest I do love a good sprint but for just one set of 10 seconds, or something! Today’s session took me WAY OUT OF my comfort zone, and after the sprints we jogged back to the gym and finished with 4 sets each of 6 reps of heavy kettlebell shoulder presses, dead cleans and rows. Heavy lifting, LOVE IT!

And guess who’s teaching a spin class in less than 2 hours…. ME! (I’m going to sleep so well tonight!).

Nothing gets you fitter like constantly challenging & shocking your body! Why don’t you try something different (and challenging, of course!) today? And when you do, tell me about it 🙂

Have a great day!

Add a little variation to your Cardio Training…. and see Quicker Results.

*This is a re-post*

This post is inspired by:

  • My cousin – who was at the gym for 2 hours a few weeks ago, she said she spent an hour on the bike, 30 minutes on the cross trainer and 30 minutes on the treadmill. I told her she could cut down the time spent with better results by doing intervals on one (max 2) of the three machines she used and it’s true!
  • And Ibukun (a reader) 🙂

I remember when I took up running – I was training for my first ever 5k and following a detailed training plan.

Within a few weeks, I saw results – both expected and unexpected. There was a huge improvement in my running – I started from barely able to jog for 1 minute to keeping a steady pace for 15 minutes! And… I also noticed my clothes started to fit better <--- pleasant surprise 🙂 I ran that 5k and quite a few races after - 5ks, 10ks and 2 half marathons. But this post isn’t about me or my running 😉 It’s about the second result of this… the weight loss which was short-lived I noticed that after many months, I started to gain the weight back! I was still running and yes, still indulging once in a while but why wasn’t I getting the same results?!?!?!

I had reached a Plateau in my running, doing the same thing but not seeing the desired results. I was running out of habit and wasn’t challenging myself anymore – my body was used to it and I might as well have been going for a long walk.

No matter what form of cardio you do – running/walking outdoors or on a treadmill, cycling, skipping, cross trainer, etc – you must vary how you train and continue to challenge yourself. This way your body is continously being challenged and you see results :

Ways to vary your cardio training include:

  • Interval Training
    I know I always go on about interval training. It is one of my favourites plus it’s it’s been proved to aid fat loss! Another advantage of this is an increase in your endurance and running speed 🙂
    Interval training = short bursts of intense exercise followed by longer periods of moderate to easy exercise. For example, running at 80-90% of your maximum speed for 30 seconds and slowing down/walking/stop completely for 60-120s (at about 50% of your maximum pace). Repeat at least 8 times.
    Try this 2ce a week.
  • Long Steady State
    This is exercise at a comfortable pace – the body is being challenged but not too much. About 60% of your maximum heart rate. On a scale of 1 to 10, you’d be working at 5-6.
    I’d suggest having a cardio session like this 1ce-2ce a week.
  • Hills/Resistance
    With this type of training, you’re constantly challenging yourself. As it gets easier at a certain level of resistance, all you have to do is – increase it so you keep working hard.
    On the bike or cross trainer, you’d have to increase the level which will result in you having to work harder to maintain a certain speed. On the treadmill, increase the incline and outdoors, an uphill route.
    You can mix this with interval training ie Run up a hill as fast as you can/increase the resistance for a set time, slow down/decrease resistance for double the time. Repeat as many times as you can.
    Try this 1ce a week.

The above can be applied to any form of cardio training. Try them and if you have any questions – please ask 🙂
 
Photo Credit: Muscle Fitness Tips

Wanna Run? Pt II

Ms Zee asked me to post the next few weeks of the running program I followed when I started running, as a comp0lete beginner, in 2006.

If you’re completely new to running or haven’t read the previous post, Read it HERE.

This plan is good for a complete beginner but be aware that there are other important components needed if you decide to take up running. These include strength training, interval training and a lot of stretching… I’ll go into more detail on these topics in the next few weeks.




Week Two
  • Day 1 Rest
  • Day 2 Run 3 mins, walk 3 mins. Do 4 times
  • Day 3 Rest
  • Day 4 Run 3 mins, walk 3 mins.Do 4 times
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 Run 5 mins, walk 3 mins. Do 3 times

Week Three
  • Day 1 Rest
  • Day 2 Run 7 mins, walk 2 mins. Do 3 times
  • Day 3 Rest
  • Day 4 Run 8 mins, walk 2 mins. Do 3 times
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 Run 8 mins, walk 2 mins. Do 3 times

Week Four
  • Day 1 Rest
  • Day 2 Run 8 mins, walk 2 mins. Do 3 times
  • Day 3 Rest
  • Day 4 Run 12 mins, walk 2 mins. Do twice
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 Run 8 mins, walk 2 mins. Do 3 times

Week Five
  • Day 1 Rest
  • Day 2 Run 9 mins, walk 1 min. Do 3 times
  • Day 3 Rest
  • Day 4 Run 14 mins, walk 2 mins. Do twice
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 Run 8 mins, walk 2 mins. Do 3 times

Week Six
  • Day 1 Rest
  • Day 2 Run 15 mins, walk 1 min. Do twice
  • Day 3 Rest
  • Day 4 Run 8 mins, walk 2 mins. Do 3 times
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 From this point onwards, you should be able to jog for 20 – 30 minutes

Feel free to ask any questions… 🙂

Wanna Run?

My friend ran the London Marathon on Sunday April 23rd, 2006. I went to cheer him on and I was so inspired! I loved the crowds – the runners and supporters. I LOVED the atmosphere. At this point, I was not a fan of running… at all!

I used to run 100m and 200m in secondary school (remember I was slim when I lived in Lagos). One day I was asked to run 400m, I will never ever forget that day (I told you – I’m a drama queen). By the 250m mark, I was practically crawling and panting. After that day, I accepted that running longer than 200m was not for me.

So… back to the present (i.e. the past – 2006. Lol) – On Tuesday April 25 2006, on a high from my friend’s marathon, I registered for a 5k charity race. the thought of running non stop for 5000m was so scary! That was 20 times the 250m that I almost collapsed running when I was almost 10 years younger!

I’m proud to say I ran that 5k all the way. I also ran a few more 5ks, 10ks and 2 half marathons. So trust me, if someone who couldn’t run/jog more than 250m ended up running over 21,000m (a half marathon), YOU can take up running and stick to it.

This was my training plan for my 1st week as a complete beginner:

Day 1 Rest
Day 2 Run 1 min, walk 1 min. Do 10 times
Day 3 Rest
Day 4 Run 2 mins, walk 4 mins. Do 5 times
Day 5 Rest
Day 6 Rest
Day 7 Run 2 mins, walk 4 mins. Do 5 times

I remember my first run, 1min felt like forever and the 1 min walk seemed to fly by. I struggled this 1st day but I kept going week after week. What really helped me was I had a blog which I updated weekly and I got so much support from people. That’s actually how I met my friend Vickii who, although she can be annoying sometimes, I think is an amazing person (I hope she doesn’t see this!).

So if you’re very new to running, try the above for your first week. Your jogging pace doesn’t matter, just as long as you are not walking at a leisurely pace. If anyone is interested, every week I will post the 2nd, 3rd, etc weeks.

Good Luck!

TIPS
1. Warm up before your run, aim for 5 minutes – power walk for a couple of minutes then slowly increase your pace.
2. Always stretch… always. I’m working on stretching videos and will upload asap.
3. Strength training is an important part of your exercise regime but it’s best to approach new things with baby steps 🙂