It's a 12 step program that takes you from walking 30 minutes to running 30 minutes. You progress through each stage at your own pace. If it takes you a couple of weeks before you can walk 30 minutes it's ok.
Each week you walk/run 4 times before moving on to the next step. Like I said, you can spend a couple of weeks at one step if you need to.
The stages are: (each done a minimum of 4 times in one week before progressing so the entire program will take a minimum of 12 weeks)
- Walk 30 minutes
- walk 4 minutes/ run 1 minute. Repeat 4 times. End with 4 minutes walking. Total: 29 minutes
- walk 4 minutes/ run 2 minutes. repeat 4 times. End with 3 minutes walking. Total: 33 minutes.
- walk 3 minutes/ run 3 minutes. Repeat 4 times. End with 3 minutes walking. Total: 33 minutes.
- walk 2 minutes 30 seconds/ run 5 minutes. Repeat 3 times. End with 3 minutes walking. Total: 33 minutes.
- walk 3 minutes/ run 7 minutes. Repeat 2 more times. End with 3 minutes walking. Total: 33 minutes.
- walk 2 minutes/ run 8 minutes. Repeat 2 more times. End with 3 minutes walking. Total: 33 minutes
- walk 2 minutes/ run 9 minutes. Repeat 1 more time. Then walk 2 minutes/ run 8 minutes. End with 3 minutes walking. Total: 35 minutes
- walk 1 minute/ run 9 minutes. Repeat 2 more times. End with 3 minutes walking. Total: 33 minutes.
- walk for 2 minutes/ run for 13 minutes. Repeat 1 more time. End with 3 minutes walking. Total: 33 minutes.
- walk 2 minutes/ run 14 minutes. Then walk 1 minute/ run 14 minutes. End with 3 minutes walking. Total: 34 minutes.
- walk 3 minutes then run 30 minutes nonstop. End with 3 minutes walking. Total: 36 minutes
Run Your Butt Off is written for people like me. It's for the beginner who is trying to shed some pounds and become a runner at the same time. Not only does it address the running aspect but it also gives nutritional advice throughout the book. And for each stage there is a worksheet in the appendix to help you with what you're learning.
Another thing that I am so happy to see in this book is the real life concerns that so many people have but books rarely address. What about the jiggle when I run? What about people staring at me because I'm overweight? What about how fast I can't go? (BTW, they stress over and over and over that you should go s-l-o-w. I mean really slow. Run as fast as you can walk. Runner's World telling me to go slow?! Thank you!) But I can't go very far, etc. It addresses so many concerns and doesn't talk down to you.
Just a sampling of what I'm talking about:
"This training program doesn't give a hoot about distance, as you've noticed by now. We only measure in time--how many minutes you can run. The next time your smart-aleck brother-in-law questions how far you're running? Tell him you don't know and you don't care."
How about running a 5K? What's one of our number one concerns when we first go to a 5K? I know mine was, "What if I'm last?" And it nearly happened on my first one!
Here's what the book says about that regarding your first race:
"Check to make sure at least 500 people enter it, and if you can find one with north of 1,000 entrants, that's even better. The more runners, the merrier. When you have a lot of people around you, you can guarantee that someone will be slower than you. Someone will be walking the whole way. Because that's the number-one fear of every person who enters a race for the first time: What if I'm last? Trust us. If you pick a big enough race and you run even just a few minutes of it, you will not be last."
I will say that this book is not for people who are already running 30 minutes straight. This is for the beginner or someone who would like to be able to run 30 minutes straight.
With that in mind, I'm going to start putting it into practice this week. I'm going to start at stage 2 because I can already walk for hours.
Some eats from yesterday:
Chuck made a breakfast for me--2 eggs, some bacon, a piece of high-fiber low calorie toast, and a small bit of almond milk with some low sugar chocolate mix.
Lunch--a hot dog on a high fiber bun with cheese and mustard. I've had a craving for hot dogs lately. Weird.
Dinner--I had another America's Test Kitchens recipe to test for them: Red-Wine Braised Pork Chops. I paired it with some zucchini and yellow squash that I made into ribbons with my spiral slicer. Aren't they pretty?
The pork was cooked on a bed of onions in a red wine sauce for 1 1/2 hours in the oven. I served it with roasted broccoli and garlic squash. Absolutely delicious. Sorry, I can't share the pork chops recipe because ATK requests that test recipes not be shared while they're developing them.
Exercise: Chuck and I went for a 30 minute walk before breakfast. I cooled off then did Chalene Xtreme Burn phase, circuit 3 for weights.
I have noticed on weight lifting days I am starving. I could eat all the things. I've got to be able to feed the hunger monster without going crazy with the calories.
It was a great weekend that flew by way too fast. We didn't do a whole lot: went to the museum for a Pink Floyd laser light show, visited the food trucks parked outside the museum, delivered cookies to a friend who just got out of the hospital, went to the museum again to see a planetarium show about the 2012 Mayan prophecies, tested a recipe. It was really too hot to do much outside. Triple digits. So ready for fall over here.
Are you hungrier on exercise days?