For months I have been writing about people like you. 

People who have discovered they not only enjoy the benefits of being fit, they also enjoy the training. So now it is your turn.

First you’ll need shoes… not those 10-year-old runners you’ve used for everything from walking though theme parks and shopping malls to driving kids to hockey practice. Yes I know they still look fine but trust me, they’re not. Your body will thank you for getting proper shoes. To do this you’ll need to have someone look at your gait. What is this, you ask?

It is the way your foot moves from heel to toe as you walk or run. You’ll need to know whether your foot is flexible or rigid, and whether you toe off from the inside, middle or outside of your foot. This determines the level of stability you need to protect your ankles, knees, legs and back from repetitive strain injuries. You’ll also want shoes with new and well placed cushioning.

This may sound daunting but it’s not. Any good sports store such as Boyd’s or the Running Room can do this assessment, as can fitness facilities such as The Lebovic Centre or Joint Venture. Most chiropractors offer this service as well. Once you’ve brought your running shoes home there is one important thing you need to know.

They are not to be worn to get groceries, drive kids to hockey, or to the mall. You need to keep these shoes for training and nothing else. The cushioning in your shoes compresses as you walk or run and it takes 24 to 36 hours to decompress. Therefore if you spend the entire day walking around in them before going out to do your training you will be unhappy. In fact you will be going back to the store to complain that your shoes which cost you somewhere around $125 are not working.

And you’ll be right, but it is not the fault of the shoes. In using them for other activities you have compressed the cushioning and they will not be able to do their job. So use that old pair you’ve had tucked in your closet for all those other activities.

Now that you have shoes, you need a plan to keep you motivated. I suggest a 10 week schedule, starting with 20 minutes of walking or running, four times a week. This is short enough to not get discouraged and long enough to see results. Tuesday, Thursday, Saturday, Sunday work best but any four days in the week will do as long as only two are back to back.

Runners start with two minutes of walking and one minute of running, doing seven sets for a total of 21 minutes and walkers do a 10 minute walk with a one minute rest and then a second 10 minute walk. The following week runners will walk one minute and run one minute, 10 times for 20 minutes and then continue to increase the running by one minute per week for the remaining eight weeks.

Walkers will add an additional five minutes per walk each week for the remaining nine weeks, always making the second interval the longest. For example, week two would be a 10 minute walk, one minute rest and then a fifteen minute walk. Week three would be two 15 minute walks. I think you get the picture.

There is definitely more to walking or running but this is where you need to start, so go get shoes, make a plan, write it on your calendar so you can see your progress, and go outside.  Put one foot in front of the other… repeating for twenty minutes.

You could be my next story!

Say “hi” when see me on the roads.

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