On Your Mark...

So this is how it's going to go...If you have an Nike Ipod Sports Kit that's great. I bet that most of you don't. So if you want to purchase a kit, it is not too expensive.
Some of you may want to just use a runner's watch that is fine too. There are plenty of gadgets out there that you can add to track your program. Don't be discouraged if you don't have the trendy gadgets, they pretty well do all the same things.

You basically want to know your:
Date - The day of your exercise
Time - how long it took to walk or run/walk
Distance - Km/Miles

These are optional:
Calories burned
Pace

If you do not have access to a runner's watch that's Ok. No problem...Just mark your distance with your car odometer. Do you know of a park or track that has the distances marked? Don't forget to check when you left, so you can time your run too.

So this is the plan for Monday- Newbie Runner - (has never run before) I want you to:

Do stretches before about 5 to 10 minutes - I will talk about next post-
walk for a nice 10 minutes/pick up your pace to a jog for only a minute then go back down to a walk for 2minutes.----Keep doing this for 20 minutes to a half hour and then walk casually for 15 more minutes.
Total workout is 45 minutes.
Go home and do stretches 5 to 10 minutes.

Things to watch out for:

If you are feeling light headed or a head-ache or any type of intense pain, STOP and go back to walking.
If you feel there is any concern, go to your doctor and talk about.

There are risk factors to consider while exercising, so I urge every one of you to get that MEDICAL check-up!:
Smoking
High Blood Pressure
High Blood Cholesterol
Over weight/Obesity
Diabetes
Stress
Alcohol

*Next Post*

• I'll talk about stretches
• clothing
• what to eat or drink before you head out
• the next level running routine

Are interested in adding a program to running. Runner's Yoga? is a great place to start! Check it outHere!