SQJ Taipei

I’ve never been an exercise junkie… but I’ve always preferred to be outside and playing sports.

The problem the last few years is that it HURTS. Combined with time pressures of changing jobs, etc… the pain factor was seriously limiting.

I’ve had back trouble for a long time… but the biggest factor was actually my feet. I got stress fractures in high school and they’ve never really gone away. I carry more weight than my frame is meant for (READ: I’m FAT) so it seems like when I exercise (even just a good walk) my feet hurt so badly that I almost can’t walk afterwards. It is really hard to get excited about doing something when it hurts you like that… even if it is something good for you.

I wondered about getting good shoes but they seem so expensive… and then I started thinking about how it was likely to save me money in the long run (on doctor visits or worse) if I just tried some good shoes. Fortunately that was really the key. I didn’t get top of the line shoes, but I got some with a lot of support and I don’t think the ones I got will last me too long… but they did help me learn the importance of good shoes.

By simply getting decent shoes so that my feet are not in pain, I’ve been able to take up running… and of course there was the climb up Taipei 101 which I would have NEVER been able to do without the good shoes.

As I was trying to decide about buying new shoes, I was looking for some information on the internet. I’m not a big fan of how Google is so pervasive on the internet… but you can’t argue with their search results… so I typed in the phrase that popped in my head at that time, “running for fat guys”. You’ll find some rich results for that one… but the one I’d like to bring your attention to is the one that finally inspired me to get some shoes and start running again.

It is from one of my favorite websites:
Lifehack.org - Running for Beginners

If you are thinking of getting off the couch or out of the office… check out the link. There’s a lot of good info there so read the whole thing… but I’ll quote the part that includes an actual running plan… one that my daughter, Bethanie, and I have been progressing through. We are currently on week 4 and doing well although I ran circles around her the other day while a 60 year old 4 foot tall lady ran circles around both of us. I don’t think I could have run 14 minutes out of 28 four weeks ago when we started the program. Actually I think I could have, but I would have hated it. I think it is working.

Run / Walk Programs

When I had my first running breakthrough, it was this: you are still a runner if you have to slow down and walk for a bit. John Bingham’s great book, NO NEED FOR SPEED, was an excellent resource for me in learning how to run. All of John’s products are great that way, and “The Penguin,” as he likes to call himself, is a wealth of knowledge unto himself.

Standard Disclaimer: see your physician before trying this or any other program. This is just for informational use and doesn’t constitute something worth doing. Worked for me.

Here’s a sample of a run/walk program that I mentioned to a friend the other day. The “R” stands for running, and the “W” stands for walking. The number is for how many minutes of each one might do. I do this in multiples of 30 minutes for the first few weeks. As time progresses, I consider adding more minutes (maybe another cycle of the run/walk program) into the mix. The basic premise is to slowly build yourself up to running more and walking less. Each line represents a week of training:

Warm up by walking briskly for 2 minutes, maybe 3. Then, start this:

• 1R , 4W x 6 times. Week 1
• 1R , 3W x 7 times. Week 2
• 2R, 3W x 6 times. Week 3
• 2R, 2W x 7 times. Week 4
• 3R, 3W x 5 times. Week 5
• 3R, 2W x 6 times. Week 6
• 3R, 1W x 7 times. Week 7
• 4R, 2W x 5 times. Week 8
• 4R, 1W x 6 times. Week 9
• FULL Running for 30 minutes.

If you have to skip a running minute or two early on, do so. Just walk briskly and catch your breath. Don’t be religious about this. Make it work for you.

I know of at least one other “fat guy” who is on this plan… just getting started.