Let me introduce something to you that will need to become a staple in your workout routine that will kick-start your weight loss journey: the beginner’s mile.
This is a cardio exercise that I developed based on interval training.
I am sure through your extensive research you have come across interval training or HIIT (high-intensity interval training). Basically what this entails is doing spurts of high-intensity cardio with resting or more relaxed periods mixed in. This helps your body burn more calories and get it working harder than ever.
Most of these exercises were kind of confusing and hard to follow but I developed a running workout on the treadmill that will make it easy to remember. Instead of going by time, I developed this plan to go by distance: hence the beginner mile.
The whole goal is to be able to run a mile without stopping. That takes work – I wasn’t able to do it for a couple of months but by following this interval workout, I was able to get there in no time.
Walking should be done around 3 MPH and running should start at 5MPH and work your way up a little each interval until you reach almost 6MPH on your last run.
Walk: 1 Minute
Run: Reach 0.25 mile
Walk: Reach 0.50 mile
Run: Reach 0.75 mile
Walk: Reach 0.85 mile
Run: Reach 1 mile
This also doesn’t have to be so rigid and done on a treadmill. If it is a gorgeous day outside and you are able to go out for a run, this is the perfect way to do it.
I use an app called RunKeeper and it is the greatest device ever. It tracks how far I have run and updates me what mile I am at on my run. Once my run is done, it compares my previous runs to see where my time falls and how I can improve. And best of all, it is free! Gotta love that.
Instead of calculating how fast you are running, just make sure you are changing from walking to running at the correct intervals. If you want a little more of a challenge, bring some light weights with you when you run.
Let me know how the beginner mile works for you and happy running!