How to Crush Your 5K Goals on the Treadmill with This Plan

Are you one of those people who dream of becoming a runner, but the thought of pounding the pavement outside makes you break out in a cold sweat?

Fear not! The Couch to 5K treadmill plan is here to rescue you from your couch-potato tendencies and help you become a running machine in the comfort of your own home or gym.

So, what makes the Couch to 5K treadmill program so great?

For starters, it’s an excellent way to ease into a running routine without putting too much strain on your body. Plus, you can control the environment, eliminating any excuses for skipping a workout due to bad weather.

But how long does it take to run a 5K on the treadmill, you ask? Well, that depends on your fitness level and experience, but don’t worry, we’ll cover all of that and more.

Now, let’s talk about how to get started. It’s easy! All you need is a treadmill, some comfortable workout gear, and a good attitude. Oh, and a killer playlist certainly wouldn’t hurt either.

So, what are you waiting for? Let’s lace up those sneakers and dive into the world of Couch to 5K on the treadmill. This program will have you sprinting towards your fitness goals in no time.

 The C25K Treadmill Plan You Need

Also known as the C25K, this plan is designed to ease you into a running program without risking injury or burnout.

You can complete a couch to 5K program using the official mobile or a downloaded training plan—like the one shared below. With a few tweaks here and there, you can even do it on a treadmill. More on this later.

The typical C25K plan takes place outdoor, but the reality is that you might not always be able to do it. For example, adverse weather, rough terrain, or a lack of safe running space can thwart many beginners from venturing outside.

My Couch to 5K plan is specifically designed for the treadmill, so whether you’re a complete noob or are starting a running routine in the middle of winter, this is the plan for you.

Can you really Do the Couch to 5K on a Treadmill?

Absolutely! In fact, a treadmill may even be more convenient for those who can’t always make it outside. Whether it’s pouring rain, scorching heat, or just a busy schedule, a treadmill allows you to train regardless of the weather conditions and in the safety and comfort of your own home.

And the best part? The barriers (and excuses) vanish, and you can instead focus on crushing your upcoming 5K. No more worrying about traffic, uneven terrain, or running out of daylight. It’s just you, the treadmill, and your goals.

But let’s face it – running on a treadmill can get a bit monotonous. It takes a little bit of mental power to stay on the treadmill, especially when compared to the great outdoors. However, with a good playlist, a motivating coach or friend, and a little bit of patience, you can conquer any treadmill workout.

The Benefits of The Treadmill For 5K Training

Here are some benefits of using a treadmill for your Couch to 5K program.

It’s easier on the body. 

Running on hard surfaces, like asphalt and concrete, may increase injury due to the tremendous stress on your joints. Thanks to the soft rubber surface, the treadmill provides extra cushioning to absorb much of this stress, therefore, helping you run longer and more frequently with little risk of injury.

Forget About Outdoor Conditions.

While running outside, you’re at the mercy of the elements: traffic pollution, foul weather, the cold, unsafe streets, uneven road surfaces, and a long myriad of obstacles that can stand in the way of your running success. The good news is that running on a treadmill can help you go over most of these obstacles—unscathed.

Simulate A Race. 

As someone who has trained for multiple 5K races, I can attest to the benefits of using a treadmill for training.

One time, I was training for a hilly 5K race but didn’t have any hills nearby to practice on. That’s when the treadmill came to my rescue. By increasing the incline on the treadmill, I was able to simulate the hills and prepare myself for the race.

Safer Than Running Outside. 

Outdoor running often means trouble: cracks, ruts, cyclists, cars, people, thieves, stray dogs, the wrong side of town, you name it. But, on a treadmill, you may sidestep all of these potential hazards.

Privacy. 

Early on, I was feeling self-conscious about my running form and wasn’t sure if I was doing it correctly. Using the mirror on the treadmill, I was able to check my form and make the necessary adjustments. It was like having a personal trainer there to guide me and ensure I was doing everything right.

Pace Control

Unlike outdoor running—where it’s tricky to keep a consistent running pace—treadmill training helps you accurately track your pace and mileage. You no longer have to worry about running faster or slower than you intend to.

Easy to track.

On a treadmill, you’ve plenty of data to keep track of,  whether it’s speed, incline, calories burned, heart rate, step count, and so on. That’s why if you’re looking to get more out of speedwork training—or any other “measurable” run—then the treadmill is your best ally.

Proper Form.

Most runners have the slightest idea of how they look when running, but with the treadmill, you can always check your running form in the mirror. Just keep your eyes on your body, not your face. Or you can ask your training buddy—preferably someone who knows what good form should look like—to give you feedback.

Consistency.

Thanks to the treadmill, you’ll be less likely to miss or skip a scheduled session due to weather or other obstacles. Whether it’s raining, snowing, freezing, or too hot, the treadmill helps you train all year round in all sorts of weather and temperatures.

Prevent overfatigue.

Thanks to the controlled environment on a treadmill, you’ll also be less likely to push your body than it can handle. Most beginner runners make the mistake of starting too fast or trying to get too far. This is a fantastic reason to do the Couch to 5k on the treadmill.

Challenge your Mind.

A treadmill not only challenges your body but your mind, too. Indoor running teaches you how to be patient, manage boredom and overcome your inner critic, especially if you’re training for a long, tough race. Training this way will keep your mind focused on the goal in spite of slogging through the miles without any change of scenery.

Beginner Running Tips On The Treadmill

I hope you’re sold on the C25K treadmill plan. Now let’s get into how to put the plan into practice.

Treadmill Running Shoes

I cannot emphasize the importance of running shoes enough. When choosing shoes for indoor running, pay attention to the shoe’s cushioning, support, breathability, and durability.

You’ll need a stable, firm pair and grips well. Most importantly, you’ll need a pair that resists the motion of the belt passively as you run. Unless you’re only planning to power walk on the treadmill, ultra-soft shoes are not a good choice.

Also, keep in mind that shoes that are designed for treadmill running can also be used on the open road.

couch to 5K on the treadmill

The Ideal Pace For C25K Treadmill Training

As for running speed, the rule of thumb is to stick to a conversational pace—a pace in which you can still carry a conversation while you run without much trouble.

Slow down if you find yourself panting for air and unable to carry on a conversation. Take as many walk breaks as possible for as long as you have to.

As a guide, shoot for a running speed of around 6 to 8 km.

Don’t worry if the pace feels too slow.

Keep the walking part at a brisk pace.

In general, your walks should be around 3,5 to 4,5 km per hour.

That’s different for everyone, and it’s ok. You’re good to go as long as the walk isn’t making you huff and puff.

As a rule, you should keep your heart rate elevated so it’s easy to transition back to running.

Additional Source – Check this treadmill pace chart

The Couch TO 5K Treadmill Plan For Beginners

So what does the actual C25K treadmill program look like? It’s pretty straightforward. Three sessions per week, with some cross-training on your non-running days. You can mix it up with strength training, spinning, yoga, or whatever floats your boat. Just make sure to listen to your body and adjust your plan if you need to.

And if you’re hungry for more running advice, check out the beginner running plan and C10K program for some extra tips and tricks.

So there you have it, some beginner running tips to get you started on the C25K treadmill plan. Strap on those shoes hit that conversational pace, and before you know it, you’ll be crushing those 5Ks like a pro.

Week One of The Couch TO 5K Treadmill Plan

  • Workout I – Run one minute, and walk for two minutes. Repeat eight times.
  • Workout II– Run one minute, walk two minutes. Repeat ten times.
  • Workout III—Run 1 minute, walk 1 minute. Repeat eight times. 

Week Two of The Couch TO 5K Treadmill Plan

  • Workout I–Run 2 minutes, walk 2 minutes. Repeat five times.
  • Workout II–Run 2 minutes, walk 2 minutes. Repeat seven times.
  • Workout III–Run 3 minutes, walk 2 minutes. Repeat 4 times.

Week Three of The Couch TO 5K Treadmill Plan

  • Workout I–Run 3 minutes, walk 2 minutes. Repeat five times.
  • Workout II–Run 3 minutes, walk 1 minute. Repeat 5 times.
  • Workout III–Run 2 minutes, walk 2 minutes. Repeat 5 times.

Week Four of The Couch TO 5K Treadmill Plan

  • Workout I–Run 5 minutes, walk 3 minutes. Repeat 3 times.
  • Workout II–Run 5 minutes, walk 2 minutes. Repeat  3 times.
  • Workout III–Run  5 minutes, walk 2 minutes. Repeat 4 times.

Week Five of The Couch TO 5K Treadmill Plan

  • Workout I–Run 8 minutes, walk 3  minutes. Repeat 2 times.
  • Workout II–Run 8  minutes, walk 2  minutes. Repeat 2 times.
  • Workout III–Run 6 minutes, walk 2 minutes. Repeat 3 times.

Week Six of The Couch TO 5K Treadmill Plan

  • Workout I–Run 10 minutes, walk 3 minutes. Repeat 2 times.
  • Workout II–Run 10  minutes, walk 2  minutes. Repeat 2 times.
  • Workout III–Run 12 minutes, walk 2  minutes. Repeat 2 times.

Week Seven of The Couch TO 5K Treadmill Plan

  • Workout I–Run 12 minutes, walk 3 minutes. Repeat 3 times.
  • Workout II–Run 12 minutes, walk 2 minutes. Repeat 2  times.
  • Workout III–Run 15 minutes, walk 2 minutes. Repeat 2  times.

Week Eight of The Couch TO 5K Treadmill Plan

  • Workout I–Run 20 minutes, walk 5 minutes. Run 10 minutes
  • Workout II–Run 20  minutes, walk 5 minutes. Repeat 15 minutes.
  • Workout III–Run a 5K distance at a comfortable and easy pace.

As you can see, as your training progresses forward, you spend more time running each week.

At the end of the eight weeks training cycle, you should be a competent runner.

Once you graduate from this C25K  treadmill program, take your runs outside.

Just keep in mind that pounding the pavement is a different experience, and it may take a while to get used to pounding it instead of the treadmill belt.

Running will be hard, but it’s okay. It’s just a matter of time and practice.

Want to take things to the next level? Try my sub 30 5K plan.

 

The Treadmill Couch to 5K Plan  – The Conclusion

So there you have it, folks! The Couch to 5K treadmill plan is just the beginning. Keep pushing yourself, try new things, and most importantly, have fun! Drop any comments or questions below, and happy running!

Thank you for dropping by.

David D.

How Many Miles Should a Beginner Run? A Guide to Gradual Progression

Looking for advice on how many miles a beginner should run? Well, you’ve come to the right place!

Let me lay down the truth for you.

People start running for all sorts of reasons: shedding pounds, relieving stress, staying fit, or even boosting their athletic performance. You name it, they’ve got their reasons.

No matter what your running goals are, figuring out your weekly mileage is the key to your success.

Even if you’re just running for fun, putting some thought into the number of miles you cover each week can make all the difference between achieving your goals and ending up with an injury or feeling completely burnt out.

But here’s the catch – determining your weekly volume is no piece of cake.

There’s no magical one-size-fits-all formula for how many miles you should run every week. It all depends on factors like your injury history, training goals, background, current health, and even the environment you train in, among other things.

Now, I know what you’re thinking – how can I offer you solid advice about your training mileage when I don’t know all the intricate details of your specific situation?

Well, fear not! We’ll start with the basics.

Let’s make your fitness level and training goals the main points of reference.

By following the guidelines I’m about to share, you’ll be able to determine the ideal number of miles you should be running each week.

Trust me, it’ll be a game-changer.

How Many Miles Should a Beginner Run

Here’s the full run-down:

If You’re a Beginner Or Preparing For Your First 5K

If your sights are set on conquering your first 5K, let’s start with a gentle introduction. Begin by lacing up your shoes for a minimum of five to eight miles per week, spread across three sessions.

Now, if the thought of leaping straight into double-digit mileage seems a tad overwhelming, take heart. We’ll chart a path that suits your current fitness level, allowing you to thrive without feeling discouraged. Our journey begins with establishing a solid walking routine—step by step, exploring the world at a comfortable pace.

Once you’ve established a steady walking rhythm, it’s time to introduce the magical dance of run/walk intervals, alternating between the gentle jog and the rhythmic walk. For example, embrace two minutes of jogging, followed by a well-deserved minute of walking. Repeat this enchanting cycle for a blissful 30 minutes, immersing yourself in the rhythm of the road.

Remember, my friend, the key to success lies in finding your own pace, a tempo that allows you to progress without overwhelming your body and mind.

Listen to the subtle whispers of your inner guide, and adjust your run/walk intervals accordingly. With time and dedication, you’ll witness the blossoming of your endurance and the strengthening of your spirit.

Additional resource – How To Run An 8-Minute Mile?

Returning to Running After a Layoff

In these first sessions,  set your sight on three to four glorious miles. Feel the rhythm of your footsteps as they harmonize with your beating heart, propelling you forward at an easy pace.

Yet, remember the golden rule: never push your body beyond its limits. Listen to the subtle whispers of your muscles and joints, for they are the guardians of your well-being.

Keep your pace easy, and stop before weariness sets in. It’s like savoring a delectable dessert and leaving room for more.

Why, you may ask, should you tread lightly? Well, my friend, it’s all about avoiding the wrath of the dreaded soreness monster. By respecting your body’s boundaries and honoring its need for rest, you’ll ensure a smooth and enjoyable journey. There’s no need to make things unnecessarily challenging—let the joy of running be your guide.

Remember, my running companion, each stride is an opportunity for growth and self-discovery. Embrace the exhilaration of your return or the strength of your fitness, and let it propel you towards greatness.

If You’re Training For a 10K 

To embark on your 10K training program, it’s best to have a solid foundation in place. You’ll want to establish a weekly mileage base of around 10 to 12 miles, with your longest run reaching the 5-mile mark. This builds endurance and prepares your body for the upcoming challenge.

Now, let’s dive into the heart of the matter. Many training plans for 10K beginners advocate running approximately 15 miles per week, spread across at least three runs. It’s like crafting a masterpiece, each run contributing to the symphony of your progress. With consistency and determination, you’ll find yourself crossing that finish line with a triumphant smile.

However, my friend, if you find yourself at the starting line of this running adventure with no previous experience, fret not! I have the perfect solution for you. Introducing the “Couch to 10K” training schedule—a plan designed to take you from a comfortable one-hour walk to conquering the 10K distance.

Picture this: you’ve been enjoying leisurely walks, soaking in the beauty of nature for hours on end. Now, it’s time to elevate your journey. The “Couch to 10K” plan assumes that you can already walk comfortably for one hour at a brisk pace. This forms the stepping stone upon which we’ll build your running prowess.

The plan will gradually introduce you to the joy of running, incorporating intervals of jogging and walking. It’s like unlocking a hidden treasure within yourself, discovering the runner that has been patiently waiting to emerge.

If You’re Preparing For a Half Marathon

When preparing for a half marathon, we must tread the path of gradual progression. It’s like sculpting a masterpiece, chiseling away with precision and care. Following the renowned 10 percent rule, increase your training load over the course of three months. Week by week, add no more than 10 percent to your mileage. This measured approach ensures your body adapts and grows stronger, reducing the risk of injury.

Aim to cover a weekly distance of 20 to 25 miles, weaving through the tapestry of your training plan. But here’s the secret ingredient: the long run. Like a beacon calling you forward, it takes center stage in your weekly routine. Allocate a day, preferably on the weekend, to embark on a distance that makes up about 20 to 30 percent of your weekly mileage. Picture it as the cornerstone of your preparation, building your endurance and mental resilience.

During the long run, embrace a slow pace that allows you to savor the journey. It’s not about speed, my friend; it’s about time on your feet. Gradually increase the duration of your long run until it almost matches your goal race time. By training your body and mind to endure, you’ll be ready to conquer any challenge that comes your way.

If You’re Gearing Up For a Marathon

To prepare for a marathon, you must lace up your shoes and embark on a journey of greater magnitude. As the distance increases, so must your training mileage.

Remember this golden rule: the longer the race, the more miles you need to embrace. It’s like embarking on an epic quest, traversing vast distances to reach your destination. For a marathon, aim for a minimum of 25 to 40 miles per week. This milestone becomes the foundation upon which your marathon dreams are built.

However, my dedicated companion, we must also be mindful of balance. Pouring all our mileage into a few intense runs can invite the risk of injury. Instead, distribute your miles throughout the week, allowing your body to adapt and recover. And as the big day draws near, enter the phase of tapering. Reduce your mileage, focusing on recovery and rejuvenation. This strategic taper will prime your body for peak performance, ensuring you bring your best self to the starting line.

How Many Miles Should a Beginner Run – Conclusion

Of course, today’s post is by no means the ultimate guide to determining weekly mileage.

As previously stated, many factors impact your training volume choice.

However, the guidelines shared here should get you started on the right foot.

The rest is just details, as the saying goes.

Run Without Limits: How to Prevent and Manage Ankle Pain In Runners

black toenail from running

Dealing with ankle pain is a common concern for many runners. If left unaddressed, it can become a persistent issue that affects your running performance and overall mobility. The key to managing ankle pain effectively is prevention.

By taking the right steps to prevent ankle issues, you can reduce soreness and discomfort and maintain your running health.

In this article, we’ll explore important information about the ankle joint and share tips on preventing and managing ankle pain.

So, let’s dive in and discover how to keep your ankles in great shape for running!

The Ankle Joint

The ankle joint is a sophisticated and intricate structure composed of various components, including bones, ligaments, tendons, and cartilage. This joint’s primary components are the fibula, tibia, and talus bones, which work in unison to create the ankle joint.

Specifically, the ankle joint is formed at the talocrural joint, which serves as a synovial hinge joint that connects the distal ends of both the fibula and tibia in the lower limb. This complex arrangement allows for the ankle’s pivotal range of motion, facilitating actions like walking, running, and various weight-bearing activities.

The Primary Movements

The ankle joint is responsible for facilitating several key movements that are essential for various activities, especially in runners:

  • Plantarflexion: This motion involves moving the foot away from the body, pointing the toes downward.
  • Dorsiflexion: This movement brings the foot closer to the body, flexing the ankle and pointing the toes upward. Additionally, the ankle joint allows for side-to-side movements, primarily:
  • Eversion: Turning the sole of the foot outward.
  • Inversion: Turning the sole of the foot inward.

While these movements are crucial for activities like walking, running, and jumping, the ankle joint often bears a significant amount of weight during weight-bearing activities. For runners, this can lead to a heightened risk of ankle injuries.

To put this into perspective, research from the American College of Sports Medicine’s Health and Fitness Journal reveals that the average runner takes approximately 1,700 steps per mile when maintaining a pace of 10 minutes per mile.

The exact number of steps can vary based on factors like stride length, height, and running speed, but it underscores the substantial stress placed on the ankle joints during running.

As a result, runners may encounter ankle issues from time to time, with ankle sprains being a common concern.

Ankle sprains are prevalent, with approximately 25,000 Americans experiencing a sprained ankle daily. Research from the University of Bern in Switzerland also highlights that ankle injuries account for around 30 percent of all running-related injuries.

How To Prevent Ankle Pain In Runners

Without further ado, here’s how to prevent ankle pain in runners.

Strengthen Your Ankle Joint

Strengthening the muscles around your ankle joint is essential for maintaining stability and preventing potential issues, especially for runners who may experience ankle instability. Weakness in the ankle muscles, particularly those on the outer side, can increase the risk of pain and injuries.

To ensure a well-rounded approach to strengthening your ankles, focus on exercises that target all four directions of ankle movement: dorsiflexion (lifting the toes toward your shin), plantar flexion (pointing the toes away from your shin), eversion (turning the sole of the foot outward), and inversion (turning the sole of the foot inward).

Aim to incorporate these exercises into your routine by performing 12 to 16 repetitions of each exercise three times a week for a duration of two months. If you frequently run on trails or uneven terrain, consider increasing the frequency of these exercises to build greater ankle strength and stability.

Here are four effective ankle-strengthening exercises to include in your routine:

  • Ankle Circles: Perform controlled circular motions with your ankles, both clockwise and counterclockwise, to work on a range of motion and stability.
  • Ankle Alphabet: Write the letters of the alphabet in the air with your toes to engage different ankle movements and enhance muscle strength.
  • Calf Raises: Stand with your feet hip-width apart, then raise your heels as high as you can while keeping the balls of your feet on the ground. Lower your heels back down and repeat.
  • Shin Raises: Sit on the floor with your legs straight out in front of you. Place your hands on the floor slightly behind your hips, fingers pointing away from your body. Lift your toes and the front of your feet off the ground as high as possible while keeping your heels on the floor. Lower your toes back down and repeat.

Balance Training

In addition to strengthening the muscles around your ankles, it’s crucial to improve your proprioception, which is your body’s ability to maintain balance and control in various positions. Strong muscles alone may not be sufficient if your proprioception is lacking, so incorporating balance training into your routine is essential for overall ankle stability.

Balance training involves the coordination of muscles and the brain to provide better support and stability to the ankle joint. Here are some balance training exercises to help enhance your ankle proprioception:

  • Single-Leg Balance: Stand on one leg and try to maintain your balance for one minute. To make it more challenging, you can close your eyes or perform this exercise on an uneven surface.
  • Unstable Surface Balancing: Take your balance training to the next level by practicing on unstable surfaces like a dynamic disc, foam pad, or Bosu ball. Balancing on these surfaces forces your muscles and nervous system to work harder to maintain stability.
  • Wobble Board Exercises: Wobble boards are specialized tools designed for balance training. You can perform various exercises on a wobble board, such as balancing on one leg while tilting the board in different directions.

By consistently incorporating these balance training exercises into your routine, you’ll not only strengthen your ankle muscles but also improve your proprioception, ultimately enhancing your overall ankle stability. This can be particularly beneficial for runners, as it helps reduce the risk of ankle injuries and improves running efficiency.

Avoid Running On Uneven Surfaces

Running on uneven surfaces, like trails with tree stumps, rocks, and roots, can increase the risk of ankle sprains and contribute to ankle pain. To prevent this, it’s best to stick to smoother terrains like dirt and even roads, especially if you have chronic ankle pain.

Choose your running surface wisely and be cautious when encountering hills with loose gravel and rocky terrain to protect your ankles and prevent potential injuries.

Cropped shot of a young man holding his ankle in pain while running.

Run In The Right Shoes

Going for running shoes that match your foot type and the terrain you’ll be running on is crucial. For individuals with pronation or low arches, opt for shoes that offer ample support in the front and under the arch, with a stable heel and heel counter.

Choosing shoes with good grip and a low profile can help prevent ankle injuries on slippery or technical surfaces.

Additionally, remember to replace your running shoes when the heels or tread show signs of wear and tear, typically every four to six months or after covering around 400 to 500 miles to maintain optimal performance and reduce the risk of ankle pain and injuries.

Overuse

Overuse is a common culprit when it comes to ankle pain in runners. Pushing your body too hard, logging excessive miles, and overtraining can strain your muscles and increase the risk of injuries like strains, sprains, and inflammation.

To prevent overuse injuries, it’s essential to gradually increase your training load, incorporate rest days into your routine, and listen to your body’s signals. If you experience persistent ankle pain during or after running, it’s crucial to reduce your training intensity or take a break to allow for proper recovery.

If the pain persists despite rest and self-care measures, it’s advisable to consult a medical professional to rule out any underlying injuries or conditions.

The 6 Yoga Poses For Injury Free Running

yoga for injury free running

If you do any running, you know that, sooner or later, injuries happen.

Surveys show that more than half of all runners suffer from at least one injury per year, mostly due to body imbalances and the repetitive high impact motion.

To stay injury-free and active, you’d need corrective modalities to fix muscular imbalances, and prevent overuse injuries.

As far as I can tell, yoga is one of the best exercises to helps improve mobility, flexibility, strength, and agility, as well as speed up recovery from high-intensity training.  That’s a bunch of good things if you ask me.

It’s undoubtedly one of the most dynamic returns on investment out there.

In today’s post, I’m sharing with you some of the best yoga poses to keep you pain-free and enjoying every stride this running season.

What’s more?

The poses shared below require no previous experience.

Not only will these help you recover faster, but they also improve your range of motion and running performance. What’s not to like.

Try to practice the following routine for 15 to 20 minutes to cool down, hold each asana for five to ten breaths to get the most out of it.

And remember not to push your body beyond its comfort level as doing increases the odds of injury—and that defeats the purpose of yoga in the first place.

runner doing yoga

Yoga For Injury-Free Running – 1: Cross-Legged Forward fold

Begin by sitting tall on a mat with back flat and legs crossed in front of you. Sit on a bolster or the edge of a firm blanket if your hips are very tight.

Next, while keeping your knees wide, place your palms on the ground in front of your legs, then walk then forward as you allow your spine to curve naturally. Keep your head, neck, and shoulders relaxed throughout the stretch.

Keep the pose for five to ten breaths.

Additional resource: Need more yoga exercises and routines? Then try a yoga studio software.

Yoga For Injury-Free Running – 2: Downward Dog

Begin on all fours, shoulders above your wrists and hips above the knee, and the latter slightly behind your hips.

Next, spread your fingers, bring your hands slightly forward, then press your palms into the mat and gently tuck your toes, lifting your knees off the ground and straightening your legs as much as possible.

Breathe deeply for ten times.

Yoga For Injury-Free Running – 3: Cobbler Pose

Sit on the mat with your legs straight out before you. Use a bolster if your hips are too tight. Then, bring the soles of your feet together as close to your pelvis as possible, with hands holding the feet.

Next, place your hands on the ground, lean forward, and gently allow your knees to fall away from each other, stretching your inner thighs for five to ten breaths.

Make sure not round your back. Instead, keep your spine long as you lower down.

Yoga For Injury-Free Running – 4: Bridge Pose

Begin by laying on your back, knees bent, and feet flat on the floor hip-width apart.

Next, while engaging your core, press your feet into the ground and lift your hips, rolling your spine off the mat. Squeeze your knees together to keep your knees hip with apart.

Hold the pose for five to ten breaths then slowly lower down to starting position.

Yoga For Injury-Free Running – 5: Reclining Spinal Twist

Start by lying comfortably on your back, then bend your knees into your chest, and extend your arms out alongside your body.

Make sure your body is forming a “T” formation, with your palms facing up toward the ceiling.

Next, extend your left leg, so it is lying on the mat, then guide your right knee with the left hand, slowly bring it toward the mat on the left side of your body. Extend your arms out to the sides, palms facing down.

Extend your right arm out to the right side and gently turn your head to gaze over the right fingertips.

Remain in the twist for five to ten breaths, then come back up to center, then change sides.

Yoga For Injury-Free Running – 6: Legs up the Wall

Begin by laying on your back with sit-bones as close to a wall as it is comfortable for you.

Next, while letting your arms rest open at your sides, palms facing up, extend your legs up the wall. Feel free to place a folded blanket or pillow under your hips to release any tension in the low back or hamstrings.

Let your head rest on the ground and place your arms where they feel most comfortable. Stay anywhere from three to ten minutes. Just don’t fall asleep.

Beginner’s Guide to First Aid For Runners

tough runner training through pain

What would you do if you sprain your ankle while running?

How would you handle a gushing wound after a fall?

How to keep yourself safe when running in the heat?

If you have no idea what to do in these situations, then today you’re in the right place.

Even though pounding the pavement (or the trails) isn’t a contact sport,

often trouble is just one foot strike away.

Being exposed to the elements increases your risk of injury or accident, whether due to a pre-existing condition, lack of physical fitness, or simply not paying attention to the road.

For these reasons, if you exercise outdoor a lot, know some first-aid. That’s how you’ll be able to address your own injuries before you get home and/or reach out for help.

Whether it’s a nasty fall, sprain, blister, or something more dangerous, here’s your guide on how to deal with common running nightmares on the road.

Note—Getting a good base in first aid is not something you can learn in a blog post, as it requires long hours of training and practical experience, but the guidelines shared below should you get started on the right foot.

Beginner’s Guide to First Aid For Runners

A properly stocked first aid kit is key for treating minor injuries both on the go and at home.

You can buy a whole set or throw together your own kit by getting all the items at a well-stocked drug store.

Ask the pharmacist for assistance.

A runner’s first aid kit should include the following:

  • Adhesive bandages in different sizes
  • Alcohol wipes
  • Allergy medicine
  • Aspirin
  • Antibiotic ointment
  • Antibacterial wipes and hand sanitizer
  • Bug spray
  • Disposable razor
  • Elastic bandages
  • Latex-free gloves
  • Scissors and tweezers— for splinter or stinger removal
  • Fold-up plastic water bottle
  • Meds, especially if you have any pre-existing issues

Of course, you may not have all these supplies at your fingertips, but it always helps to be prepared.

Now let’s get to the practical stuff.

Sprains

Sprains are a common outdoor injury that can cause swelling, pain, and bruising.

They happen when you lose your footing while cruising along some uneven terrain or tackling a rocky edge.

That’s why ankle sprains are pretty common among trail runners.

Your Next Step

Depending on how serious you sprained your ankle, you may able to hobble home.

Whatever the case, make sure you listen to your body and stop moving altogether if you have to.

If weight-bearing is out of the question, call a taxi.

Also, keep a stretchy bandage to stabilize any sprains.

As a rule, rest, apply ice therapy and elevate the injured joint.

This simple self-care procedure can help limit swelling, fluids build-up, and bleeding in soft tissue injuries.

If symptoms don’t improve within two to three days, seek medical help for possible X-rays and assessment for fracture.

Prevention

Avoiding sprains when running ain’t easy, especially on the trails.

But you can always avoid running on technical terrains, improve your form, strengthen the muscles surrounding your ankle joint, and pay attention to your footing.

For more, check this post.

Falling & Bleeding During a Run

Falls resulting in serious cuts and wounds are common among runners, and if you take a tumble, knowing what to do next can help minimize long term damage.

A simple fall can lead to an open wound that can halt your training for the day.

And in some cases, an especially bad fall could result in a severe bleed.

Never ignore open wounds, no matter how badass they make you look like

Your Next Step

When you take a terrible fall while running, focus on controlling the bleeding first, then cleaning and protecting the injured limb.

Don’t have any first-aid tools at hand?

Use your sweatbands and extra-base layers, especially if the wound is gushing.

Take them off and press firmly over the injury until the bleeding ceases.

Putting pressure on an injury constricts the blood vessels, which limits circulation to the area, therefore, the less blood flow, the less bleeding.

Once you get home, clean the area with warm, soapy water and hydrogen peroxide before bandaging it to prevent infection.

To keep the area moist, use plain petroleum jelly or antibiotic ointment.

Additional resource – Trail Running First Aid Kit 

Prevention

When running outdoor, pay attention to your surroundings and keep an eye out for protruding roots, loose stones, sharp rocks, and anything else that could trip you over.

What’s more?

Wear running shoes offering support for your running terrain.

First aid For Runners

Blisters On A Run

Blisters are common, posing no serious threat, but they can mess up with your workout if you don’t deal with them ASAP.

This annoying condition occurs when the skin is continuously rubbed against another surface, whether it’s the skin itself, clothing, or the inside of your running shoes.

Your Next Step

I know.

It’s the most tempting thing in the universe to burst a blister, but it’s best to leave it alone.

The skin acts as a fantastic barrier to infection, but popping a blister may make the injury worse, increasing your risk for infection.

And you don’t want that.

Instead, cover the blister with plaster and make sure there are no wrinkles in the sock that may cause rubbing.

In case of a blister outbreak, shield it with a clean, non-adhesive, and dry dressing that stretches beyond the edges of the blister.

Prevention

Run in suitable shoes that fit well with no pressure points, and have been well broken in, especially when running long and/or hard.

Go for socks that offer good support, avoiding cotton materials as it retains moisture.

Also, use foot powder spray to keep your feet dry and comfortable.

Heat-induced Issues

Heat-related illnesses are dangerous and can be a question of life or death.

These occur when your body retains too much heat, resulting in an abnormal increase in body temperature.

Heat exhaustion, heat cramps, or heatstroke can happen to any runner who trains in the summer heat for too long.

The symptoms

  • Elevated heart rate
  • Flushed skin
  • Dizziness
  • Dry throat
  • Dehydration
  • Confusion

Your Next Step

If you’re experiencing a couple of more of these symptoms, slow down or stop training altogether.

Find a shady area, lie down with your legs raised, and drink some fluids, especially an electrolyte solution.

Ideally, you should also call someone to come and be with you and get medical attention.

If possible, apply cold packs to your groin, armpit, behind the knees, and the back of your neck to remove the heat and bring your core temperature down.

Seek medical attention if symptoms do not improve, especially if vomiting develops.

Your doctor may use cool intravenous fluids, which help lower the temperature in the bloodstream.

Prevention

Drink plenty of water, choose “shady” running routes,  and avoid running in the heat, especially during the summer between the times of 10 am to 4 pm.

Conclusion

As previously stated, today’s post is by no means the full guide to first aid skills, but I believe these simple guidelines covers some of the most common issues that runners will face out there.

That said, I’ll strongly advise you to learn more about the subject, and take a course (if you have the time to do so).

Knowing more about the subject not only comes in handy when you run into trouble, but you could also use the knowledge to help someone else.

And you can’t put a price tag on that.

Please feel free to leave your comments and questions below.

In the meantime, thank you for dropping by.

Keep Running Strong.

David D.

Run Right: The Key to Proper Treadmill Running Technique

How to Run On a Treadmill

Ready to take your treadmill running to the next level? Well, my friend, you’ve come to the right place!

Let’s face it, running efficiently is the holy grail of every runner. It’s like finding that perfect rhythm that makes you feel like you’re gliding effortlessly through the air. And the key to achieving this nirvana? You guessed it, good running technique. Not only does it improve your running economy, making every stride count, but it also helps protect you from those dreaded injuries that can put a damper on your training.

But here’s the kicker: proper running form isn’t limited to outdoor running. Oh no, my friend, when you step onto that humming treadmill at your local gym, it’s just as crucial to focus on your form. And that’s exactly what we’re going to dive into today.

In previous posts, I’ve shared with you the fundamental principles of proper form. But this time, we’re going to zoom in on the specific nuances of running on a treadmill. Think of it as fine-tuning your running skills to conquer that stationary beast.

By honing your treadmill running technique, you’ll unlock a world of benefits. Picture this: effortlessly maintaining a steady pace, feeling like a well-oiled machine as you tick off those miles, and, best of all, reducing the impact on your joints. It’s a win-win situation.

Are you ready? Let’s get ready.

How to Run On a Treadmill – Your Guide To Treadmill Running Form

Welcome to your ultimate guide to mastering treadmill running form!

Get ready to unlock the secrets that will transform your treadmill experience from mundane to magnificent. We’ve got a few treadmill running traits up our sleeve that will take your performance to the next level.

Are you ready? Let’s dive in!

Treadmill Technique – 1: Posture

Picture this: before you even start pounding that belt, it’s all about assuming an athletic position that screams confidence and power.

Stand with your feet hip-width apart, toes pointing forward, core engaged, pelvis level, and spine elongated. It’s like striking a pose of readiness, setting the stage for success. Trust me, proper posture from the get-go is the secret sauce to a killer treadmill run.

Treadmill Technique – 2: Avoid Hunching

Here’s a common mistake that can wreak havoc on your form: constantly looking down at your feet or fixating on the dashboard. It’s like a bad habit that sneaks its way into your running routine.

But fear not, because I’m here to break that cycle. Looking down not only messes with your form, but it also invites unwanted strains in your neck and back. Say goodbye to those post-workout aches and pains! Instead, keep your chin up and your head forward, gazing at the horizon like a warrior ready to conquer the miles.

Treadmill Technique – 3: Simulate Outdoor Running

When you step onto that treadmill, it’s your chance to bring the spirit of the open road indoors. Emulate your road-running technique by focusing your gaze forward, as if you’re chasing down your dreams.

Keep that back straight and strong, maintaining a posture that says, “I am a force to be reckoned with.” Let your feet connect with the belt just as they would if you were pounding the pavement outside. Pay close attention to your stride length, making sure not to shorten or lengthen it unnaturally.

And here’s a little tip to take it up a notch: raise the incline to a modest two to three percent. This mimics the natural push-off motion you experience when conquering the great outdoors. You’ll feel like you’re sprinting down your favorite road, even within the four walls of the gym. It’s pure exhilaration!

Treadmill Technique – 4: Let Go Of The Rails

Listen up, my friend: it’s time to let go of those handrails. Yes, I know they might seem tempting, especially when fatigue creeps in, but trust me on this one. Holding onto the rails not only increases the risk of injury, but it also hampers your performance.

Those rails are there for a different purpose—to assist you in safely mounting and dismounting the treadmill. Instead, rely on your upper body to maintain balance, letting your arms swing naturally by your side.

Not only does this promote good form, but it also engages your biceps, triceps, shoulders, and core. It’s a win-win situation! Remember, your goal is to mimic your outdoor running technique and get a workout that rivals the intensity of an outdoor run.

Additional Source – Check this treadmill pace chart

Treadmill Technique – 5: Use Your Arms

Imagine your arms as the mighty pistons driving your running engine. Keep your elbows bent at a 90-degree angle and let your shoulders relax. Now, swing those arms back and forth, palms facing inward throughout your entire workout.

But here’s the catch—don’t overdo it! You don’t want your body twisting and turning like a wild tornado. Focus on maintaining stability and good form. Not only will this help you develop proper running technique, but it will also strengthen your core and torch those extra calories. It’s like a double whammy of awesomeness!

Treadmill Technique – 6: Strike Right

When it comes to running on the treadmill, the name of the game is to replicate your outdoor running style.

Picture yourself on your favorite running route, and aim to strike the belt with the ball of your feet, not your heels. Place your foot well ahead of your body’s center of gravity to ensure a smooth and efficient stride. And here’s a pro tip: keep your feet directly underneath your body, avoiding any tendency to let them trail behind or shoot out in front. Embrace your natural running form and resist the temptation to take short, choppy strides. If things feel a bit off, don’t be afraid to slow down the pace and regain your rhythm. It’s all about finding your stride and letting the belt carry you towards greatness!

Treadmill Technique – 7: No Forward-Leaning

Imagine yourself as a pillar of strength, standing tall and confident on that treadmill. It’s crucial to maintain proper posture and avoid any slouching or curving of the back, especially when you activate the incline option.

Instead, keep your body upright and aligned. While I would typically recommend a slight forward lean when running outdoors, there’s no need to do so on the treadmill. Thanks to the mechanics of the machine, it pulls your feet backward naturally.

Leaning too far forward can lead to unnecessary strain on your back and neck—let’s avoid that at all costs! So, chin up, shoulders back, and embrace that powerful, upright position. You’ve got the posture of a champion!

Treadmill Technique – 8: Run in The Middle

Imagine yourself on the treadmill, pounding away at those miles, when suddenly you find yourself gravitating towards the console at the front of the belt. It’s a common mistake, but one that can wreak havoc on your form and stability.

Don’t let that happen to you! Instead, purposefully position yourself about a foot away from the console, right in the middle of the treadmill.

By doing so, you free up your arm drive and allow your stride to flow effortlessly. Not only will this enhance your overall running experience, but it will also help you maintain your balance like a tightrope walker defying gravity.

Treadmill Technique – 9: Relax

Picture yourself in the midst of a challenging treadmill session. The pace is picking up, your heart is pumping, and you’re pushing your limits. In these intense moments, it’s crucial to find your Zen and embrace relaxation.

Keeping your body loose, limber, and relaxed throughout your workout is the key to avoiding discomfort and preventing injuries. Take deep, calming breaths, allowing your lungs to fill with life-giving oxygen. Stay mindful of how your body feels, and if you notice any tension or tightness, consciously release it. R

remember, running is not just a physical endeavor—it’s a mental and emotional journey as well. So, let go of any unnecessary stress, focus on the present moment, and let the rhythm of your footsteps carry you to a state of blissful tranquility.

Additional resource – Here’s your guide to buying a used treadmill.

How to Run On a Treadmill  –  Conclusion

There you have it! If you’re serious about improving treadmill running technique, then today’s post has you covered. The rest is details.

Please feel free to leave your comments and questions in the section below.

Thank you for dropping by.

David D.

Rev Up Your Run: 6 Essential Gadgets to Elevate Your Jogging Journey

Running Gadgets

Ever thought about lacing up your sneakers and just heading out for a run? Ah, the beauty of running: it’s the kind of exercise that doesn’t demand a gym membership or snazzy equipment. But here’s a twist! Even the simplest activities can get a techy upgrade.

Enter the age of wearable fitness tech, where even the age-old art of running gets a futuristic twist.

From tracking your sprints to giving you that extra edge over your buddies at the park, there’s a gadget out there ready to take your running game to the next level. Ready to dash into the future? Let’s go!

In today’s post, I’ve put together a list of the must-have running-related gadgets and tools to help you run your best for the year ahead.

With these gadgets, you can keep track of your pace, monitor your heart rate, protect your body, learn how to be efficient, and so much more.

Enjoy

1.  A GPS watch with a Heart Rate Monitor

Do you get a kick out of crunching your workout numbers? If so, you’re in for a treat with GPS watches.

Here’s what’s amazing about them:

  • Track Everything: Beyond just counting steps or calories, these watches delve into pace, training time, and distance, and even guiding you back to your starting point if you get lost during a trail run.
  • Versatile Workouts: They’re not just for runners! Whether you’re cycling, swimming, or doing HIIT, the watch adapts to your exercise mode.
  • Comfort Matters: Ever had a watch strap annoy you mid-workout? Go for the ones with sweat-resistant rubber straps. They’re gentle on your skin, ensuring your focus remains on breaking those personal records.

Choosing the Right One for You:

Your perfect GPS watch boils down to two things: what you aim to achieve in your workouts and how much you’re willing to spend. A pro tip? The most expensive one isn’t always the best for your specific needs.

How Deep is Your Pocket?

GPS watches come in a spectrum of styles and budgets. Whether you’re saving up or splurging, there’s one for you. Prices typically start from around $100 and can skyrocket to $1000 or even higher. Just remember, as the price tag goes up, so does the list of fancy features!

2. Wireless Headphones

Ever been in the middle of an exhilarating run and felt that extra boost when your favorite track comes on? Well, you’re not imagining it. Studies show that jamming out to some tunes during a workout can supercharge your performance and make the entire experience more enjoyable!

Why Your Standard Earbuds Just Won’t Do

When it comes to running, those earbuds that came with your phone? Not your best buddy. Instead, if you’re serious about maximizing your musical mojo on the move, you’ll want dedicated running wireless headphones.

Choosing Your Perfect Pair: 5 Questions to Ask

  • Battle against the Elements: Are they waterproof or sweatproof?
  • On-the-Go Adjustments: Can you easily tweak the volume?
  • App Compatibility: Will they play nice with your favorite running apps?
  • Stability and Comfort: Light enough to ensure they don’t do the cha-cha on your ears?
  • Lock and Load: Do they provide a snug fit so you can truly dive deep into your tunes?

If any pair you’re considering doesn’t tick most of these boxes, you might want to continue your search

How Much Are You Vibing with the Price?

From the budget-conscious to the luxurious, there’s a wide array of wireless earbuds tailored for runners. Depending on your splurge-meter, you could spend anywhere from $40 to $150. But here’s a golden piece of advice: always try them on and give them a mini “store run” before buying. Because fit and feel are just as crucial as sound quality!

3. Knuckle Lights

Rather than fumbling with a flashlight or relying solely on street lamps, knuckle lights are your personal beams, designed to fit snugly on your hands right where you need them. Here’s why they rock:

Position Perfect: Located on the back of your hands, they naturally light up your path as you swing your arms.

Features to Look for:

  • Light as a Feather: You don’t want any added weight slowing down your pace.
  • Waterproofing: Because a little rain shouldn’t ruin your run or your gear.
  • Custom Fit: Adjustable straps are essential to ensure a snug and comfy fit, no matter the hand size.

Pocket Impact

Thinking about investing in a pair? Great choice! Generally, for a quality set that will last and deliver, you’re looking at a range of $30 to $40. A small price for safety and convenience during those night runs.

Happy well shaped male standing and looking at smartwatch during training. He is satisfied with results. Copy space in left side

4. Foam Roller

Each step, squat, or leap you take puts stress on your muscles and fascia. Over time, this wear and tear can lead to inflammation, tightness, and sometimes even that unpleasant “I can’t walk right” feeling after an intense session. But don’t fret, here’s where the foam roller saves the day:

  • A DIY Massage: Fondly dubbed the “poor man’s massage,” foam rolling lets you take control of your muscle recovery, without the hefty spa price tag.
  • Deep Dive Healing: The roller gets deep into those muscle tissues, helping to break down scar tissue and fast-track recovery.
  • Self-Myofascial Release: Sounds technical, right? It’s just a fancy term for a massage you give yourself. By applying pressure with the roller, you increase blood flow, loosen up tight spots, and give your muscles the love they crave.
  • Focus on Fascia: Your fascia is like a body-wide spider web of connective tissue. And just like a tangled web, it can get sticky and tight. Foam rolling helps smooth things out, ensuring you move freely and comfortably.

Pricing: The Icing on the Cake

Perhaps one of the best parts about foam rollers? They won’t break the bank. With prices ranging from $10 to $30, it’s an affordable way to keep your muscles happy and you on the move.

5. Yaktrax

Determined to run no matter the weather? Rain, shine, or snowstorm? Let’s face it: icy streets and snow-covered trails can be a runner’s arch-nemesis. But not to worry, we’ve got the winter warrior’s secret weapon: Yaktrax!

Why Yaktrax Rocks for Runners

No-Slip Grip: These clever devices latch onto your running shoes, transforming them into winter-ready tread beasts. Say goodbye to the fear of slipping on ice or snow.

  • Consistent Training: Winter won’t force you indoors or interrupt your regimen. With Yaktrax, you can maintain your mileage in sleet or snow.
  • Light as a Feather: A great pair won’t weigh you down or mess with your stride. You might even forget they’re there!

What’s more?

Another cool thing about Yaktrax? They’re easy on your wallet. Typically priced between $20 to $40, they’re a small investment for safety and consistency in your winter runs.

6. A Running Belt

Carry All, Run Free: Whether it’s your water bottle to stay hydrated, iPod for those power beats, keys, or even some snacks for longer runs, a proper running belt ensures you have all the essentials within arm’s reach.

We’ve all been there. Running with items jiggling in our pockets can be quite a nuisance. A well-designed running belt will hug your body snugly, ensuring everything stays in place and doesn’t interrupt your rhythm.

What’s more?

Adjustable straps and buckles are key. They ensure the belt adapts to your unique body shape and size, offering maximum comfort.

What’s the Price Tag?

The beauty of the running belt market? There’s something for everyone, no matter the budget. Prices start as low as $10 and can climb up to $50 or even more. It all boils down to what features you’re looking for and how much you’re willing to invest in your running experience.

Running Gadget Guide  – The Conclusion

There you have it!

The above gear items are some of my best suggestions if you want to use a few tools to improve your running experience and training without breaking your bank.

Make sure to pick whatever gadget you feel like you need it the most in your life.

The rest is just detail.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for reading my post.

Keep running strong

David D.

Overweight Guide To Starting A Workout Plan

fat runner training

Starting a workout routine from scratch can be quite tricky for everyone, but it’s especially challenging for those with too many pounds to lose.

If your current weight places you in the morbidly obese category, exercising can come with some extra, unwanted, challenges, and hurdles.

Almost every movement you make puts excessive pressure on your joints.

Being morbidly obese may also mean that you’re dealing with metabolic issues.

This might be putting you at great risk for certain health conditions, such as heart disease, high blood pressure, stroke, type II diabetes, cancer, etc.

Overweight Guide To Starting A Workout Plan

In today’s post, I’ll share with you some of my best thoughts and suggestions on how to start an exercise habit when you’re obese and how to make your new habits sustainable.

By starting the right way—choosing a workout you enjoy, cultivating a positive mindset, and taking your time—getting on the workout path as an overweight fellow can be easier than you think.

Enjoy.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

  1. Get Walking

Before you hit the gym or pound the pavement, it’s vital to bring more movement into your life.

That’s why, as far as I can tell, the best stepping stone to the world of exercise is walking.

Walking can be done almost anywhere by everyone with little gear required, and it can vary in both intensity and duration.

Start by walking just 20 to 30 minutes a day, three times per week.

As you get fitter, increase it to 45 to 60 minutes.

Keep extending your walks over time.

For more challenge, opt for routes with more hills or go for long hikes on trails: the more intensity, the better off.

2. Try Aqua jogging

Try aqua jogging—especially if lap swimming is too challenging or couldn’t find any aerobic water classes nearby.

This exercise involves wearing a flotation device around your midsection and then mimicking the running motion by moving your arms and legs back and forth in the deep end of the pool. This is ideal for overweight people.

As a rule, you should make forward progress, but without touching the pool floor.

It’s thanks to the minimal impact on the body that aqua jogging is basically a rehabilitation technique for pre- and post-surgery patients.

This is also what makes it ideal for overweight beginners.

Aqua jogging may seem easy, but don’t let that fool you.

It takes more practice and effort than you might imagine.

Make sure to start slow and increase both length and intensity as you begin to feel (and get) fitter.

You can find buoyancy belts at your local swimming pool or buy one online (check this one out).

Next, head to the deep end of the pool and start jogging.

Additional resource – YouTube channels for runners

3. Begin Strength Training

Hit up the weight room once you’ve built enough endurance with walking and/or aqua jogging.

This will help you build muscle strength, shift body composition, and get you toned.

But there’s more to it than that.

For obese individuals, lifting weights can help fix many of the postural issues that may arise as a result of carrying all of that extra weight.

It also helps improve joints’ range of motion.

Building strength in your body muscles can make it easier to perform daily tasks, like carrying groceries, climbing stairs, or playing with your kids.

What’s more?

Strength training boosts your metabolic rate—that means you burn more calories, even when at rest.

The more muscles you build, the merrier.

What’s more?

Begin with two to three full-body strength training workouts per week, leaving at least one full recovery day in between.

Proper form is king, so if you can afford it, invest in a few sessions with a trainer to work on the right technique.

Does the gym scare you?

Start at home with body exercises, like squats, push-ups, and lunges.

All of these are great exercises that you can do anywhere, and you can scale to your current ability.

Additional resource  – Trx exercises for runners

4. Join Group Exercises Classes

If you’re serious about keeping the momentum going, you’ll need a strong social support system.

Luckily, group workout classes are a great venue for meeting like-minded people.

There are many types of group workout classes to joint.

These include more strength-oriented classes (often called “core” or “sculpt”), classic cardio classes (such as spinning, step aerobics, and Zumba), etc.

Before you book any class, make sure to get a sense of the class by watching it first.

Just whatever you do, make sure the class is beginner-friendly.

Talk to the instructor ahead of time and explain your specific needs.

By connecting with them, you’ll be sending a strong message that you’ reopen to feedback and encouragement.

They can suggest a modification and extra guidance to make sure you’re comfortable during class.

Not yet ready for a group class?

Then consider investing in online streaming services  or a DVD so that you can work out at home.

Additional resource – How to find affordable running clothes

Overweight Guide To Starting A Workout Plan

Here’s a list of my favorite YouTubers who make excellent workout routines:

HasFit

Les Mills

Be Fit

Blogilates

BodyRock Tv

5. Listen to your Body

This is the most critical piece for advice for starting a workout plan—no matter who you are and your fitness background.

Anytime you go for a walk, hit the pool, lift weights, jog or whatever; you must take care not to overdo it.

You need to learn how to recognize signs of overexertion before it’s too late.

Of course, you should expect a bit of discomfort.

If it doesn’t challenge you, it won’t change you.

You should be sweating, your heart rate should rise, but vomiting or chest pain could indicate danger.

Stop exercising if you’re experiencing any of the following symptoms:

Overweight Guide To Starting A Workout Plan – The Conclusion

There you have it.

The above guidelines are all you need to get you started with working out while being obese.

Keep in mind that the type of workout and exercises you choose is less important than the fact you’re doing it.

Don’t hesitate about trying everything on this list to find an exercise program that you enjoy and can stick to.

Give yourself credit for sticking to your plan.

New to Running? Start Here…

If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide!

Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. And you want that, don’t you?

 Click HERE to check out my Runners Blueprint System today!

Don’t miss out! My awesome running plan is just one click away.

Get Fit in 8 Weeks: The Ultimate Couch to 5K Plan

Yasso 800 Workout

Getting into running can be challenging,, especially if you’re out of shape. But fear not! The Couch to 5K plan is the perfect thing you need to get started on the running path. It’s like a gateway drug to a healthier lifestyle.

Sure, there are thousands of C25K plans available online, but who has the time to sort through all that information?

In this article, I’ll cover all the basics, from what exactly the Couch to 5K program entails to how long it takes to complete and whether or not it actually works (spoiler alert: it does!). I’l even share the secret to its success.

That’s not the whole story. I’ll also show you how to improve your fitness and even answer the age-old question: “Will I lose weight with the Couch to 5K plan?”

I’ll also dive into the many benefits of the program, provide you with a C25K schedule, and answer common questions like, “Can I do the Couch to 5K on a treadmill?”

Lace up your shoes, and let’s dive into the world of Couch to 5K.

Note – In case the C25K plan seems too easy for you, check out my more challenging Couch to 10K plan.

What’s The Couch to 5K Program?

Have you heard of the Couch to 5K plan?

It’s the magical program that can take you from sofa slob to 5K superstar in just a few months! Yes, you read that right, just a few months!

The couch to 5K program, also known as C25K or Sofa to 5K, has helped countless people go from non-runners to crossing the finish line of their first 5K.

What is the goal of the couch to 5K plan? To guide you toward running 3.1 miles on the road, track, trail, or even on a treadmill. Imagine your body as a house and the Couch to 5K plan as the foundation.  Think of the couch to 5K plan as building a strong foundation is essential for a stable house, a solid cardio base is essential for a strong and healthy body

The Origins

Back in the 1990s, Josh Clark created the original Couch to 5K plan for his 50-something mom. He then shared it on a blog called Cool Running, and it spread like wildfire around the internet. Sadly, the blog is no longer active (it was acquired by Active.com for an undisclosed amount), but the program lives on!

Over the past 25 years, countless running blogs have copied and tinkered with the original plan, creating eight and 16-week versions and more. Want to see a 9-week version? Check out the one I’ve included in this article.

But wait, there’s more! In 2016, the Couch to 5K plan was adapted into a free app known as C25K, becoming one of the most popular fitness apps out there.

That’s not the whole story. The couch to 5K plan has also been adapted by the National Health Service in the UK as part of their plan to curb the rising rates of obesity and improve overall health.

Here are more versions

How Long Does it Take to Finish the Couch to 5K Plan?

Wondering how long does it take to Finish the Couch to 5K plan? I hate to break it to you but varies since it depends on your starting point and endurance level.

The initial C25K plan and the NHS Couch to 5K programs take around nine weeks to finish. But if you’re like me, and your idea of cardio is running when late for work, it might take you a bit longer. Don’t worry, though. It’s not a race, and nobody’s handing out medals for the fastest time.

My plan has eight weeks, but feel free to adjust it according to your own needs and preferences. Just don’t go too easy on yourself, or you’ll be sipping margaritas on the Couch instead of running a 5K.

Remember, progress at your own pace. If you feel like you have to repeat a week or two, that’s okay. You’re still lapping everyone on the Couch. And really, isn’t that what matters the most? The rest is just gravy. Delicious, calorie-laden gravy.

Couch to 5K planDoes The Couch To 5K plan actually work?

Are you curious to know if the Couch to 5K plan really works? Well, let me tell you, it definitely does! It’s like magic, but with sneakers.

Millions of beginners have completed the sofa to 5K program, and you can too! It’s the perfect plan to turn your running dreams into reality, even if you’re a total newbie.

My girlfriend was always averse to exercise and would often joke that the only running she did was to catch the bus. But after trying the Couch to 5K plan the way I’m laying it out in today’s, she became hooked on running and now goes for regular jogs on the beach.

That’s when I felt the need for the Couch to 5K plan. Even though I was an experienced runner, the plan helped me ease back into running and rebuild my stamina..

The Benefits of Couch to 5K Plan

The C25K plan takes all the guesswork out of the equation. You don’t have to be a running guru to figure out what to do next because the plan spells it out for you. All you need to do is follow the instructions, and voila! You’re on your way to becoming a runner.

What’s more?

One of the great things about the Couch to 5K plan is that it’s flexible and can be adapted to your individual needs. For example, if you have bad knees or prefer low-impact exercise, you can modify the workouts to include more walking and less running.

On the typical couch to 5K plan, you’ll be training three times per week, around 30 to 40 minutes each session.  But feel free to take an extra day off if you’re feeling tired or overtrained.

In the first week, you’ll do a series of short, one-minute jogs separated by 90 seconds of walking breaks. It’s easy peasy, lemon squeezy. Then, in the second week, you’ll tack on an extra 30 seconds to each jogging interval while adding full minutes of walking breaks in between. See? It’s not so scary after all!

The program builds up gradually as you become stronger and more capable, so you’ll always feel like the next target is within reach. By the end of the nine-week plan, you’ll be running for a full 30 minutes without breaking a sweat.

Okay, maybe a little bit of sweat, but you get the point.

This structured training approach is perfect for beginners because it gives you enough time to catch your breath and adjust to the demands of running. So, if you’re ready to ditch the Couch and hit the road, the Couch to 5K plan is the way to go. Let’s do this!

I’ve Never Ran Before. Will I be able to improve?

The C25K plan is perfect for folks like you who want to start running but have no idea where to begin.

Now, listen up because this is important: take it slow. I’m talking turtle-paced. Don’t push yourself too hard, or you might end up with an injury that’ll have you cursing the day you ever thought about running.

What’s more?

When it comes to injuries, consult before starting on a new fitness plan, especially if you have any medical conditions. I want you to stay safe and healthy while you’re chasing those running goals!

Will I Lose Weight With The Couch to 5K Schedule?

Yes, running can definitely help you shed those extra pounds, but it’s not a magic pill.

Sorry to burst your bubble, but there’s no shortcut to fitness!

The truth is that forming a running habit doesn’t automatically make you lose weight. There are other variables that go into it, such as your nutrition, sleep, hormones, microbiome, stress levels, etc.

So if you run for 60 minutes, then get home, and stuff your mouth with junk food because you feel stressed at work and aren’t sleeping well, you’re not going to shed many pounds.

How Far is A 5K In Miles

How far is a 5K in miles? Well, I’m glad you asked. It’s 3.1 miles, my friend.

That’s like running the length of 45 football fields, or 45 laps around a baseball diamond, or the length of an NBA basketball court over 174 times.

Whew, that’s a lot of running!

The Average 5K Pace

And just in case you’re curious, the average 5K pace is around 11 minutes per mile for men and 13 minutes per mile for women. But hey, don’t compare yourself to others..

Check the chart below for more:

Get the full scope here.

Can I do The Couch to 5K Program on A Treadmill?

If you’re wondering whether you can follow the C25K program on a treadmill, fear not! It’s like having a trusty sidekick to guide you on your running journey.

In fact, running on a treadmill can be a great way to ease into the program without the added stress of outdoor elements.

I’ve put together a full Couch to 5K treadmill guide here, explaining how to make the most out of the indoor running as a beginner.

Where To Find Couch To 5K Groups Near Me?

I’d recommend googling “couch to 5K groups near me” and checking Facebook or your local Council pages. You’ll find one, as there are lots of C25K groups out there.

How To Train For your First 5K

Are you ready to lace up those running shoes and hit the pavement? T

raining for your first 5K can be an exciting and intimidating experience, but fear not! With the right strategies in place, you’ll be crossing that finish line in no time.

Warm-up & Cool Down

Think of your body as a high-performance race car – you wouldn’t take it on the track without first warming it up, right? The same goes for your body before a run. A proper warm-up gets your engine revving, increases blood flow, and lowers the risk of injury.

So, what’s the ideal warm-up sequence?

Jog slowly for at least five minutes, then perform a set of dynamic stretches. Avoid static stretching before exercise, as research has shown that it may hinder performance and cause injury.

For a full guide to proper warm-ups, check my article here. Or check the following YouTube tutorial.

But don’t forget the cool-down! Take some time to walk or jog at a slower pace, taking deep breaths to regulate your heart rate.

Stretching is also a crucial part of any runner’s routine. Think of it like maintaining your car – you want to keep everything running smoothly and avoid any breakdowns. Focus on stretching out those key running muscles, like the glutes, hamstrings, quadriceps, and calves.

Here are three of my favorite post-run stretching routines.

Routine 1

Routine 2

Listen to Your Body

Running a 5K is no easy feat, and I won’t blame you if you want to give it your best to achieve your goals. But if you do too much too soon, you might end up doing more harm than good.

So what’s my best advice?

Simple.  Ditch the the “no pain, no gain” mentality and start paying attention to what your body is telling you. If you feel any weakness, sharp pain, or lightheadedness while running, it’s a warning sign that you need to slow down.

I hate to sound like a broken record but think of your body like a car – you wouldn’t drive it at full speed all the time without regular maintenance and checkups, right? Your body needs the same care and attention. Pushing through nagging discomfort might seem like the tough thing to do, but it’s not worth it if you end up with a serious injury.

Instead, take a step back and reassess. Maybe you need to adjust your training plan or incorporate more rest days.

Additional resource – How to promote a 5K

Eat Well

Food is fuel. Accordingly, the main objective of eating should be to fuel you up, not to fill you up.

I keep saying this because it’s so true.

We are, after all, what we eat.

What you eat can either make you a faster runner or slow you down like nothing else, so pay attention to what you are putting into your mouth.

Check out the following post on how to maximize your nutrition.

Don’t Neglect Recovery

Recovering after training is like taking a sweet nap after a long day’s work. Just like you wouldn’t skip out on some much-needed rest after a long day, don’t skimp on recovery after a tough workout.

Trust me; your body will thank you for it.

It’s like the old saying goes, “Too much of a good thing can be a bad thing.” And that’s so true when it comes to running. Overtraining is like trying to fit a whole cake in your mouth at once. Sure, it might seem like a good idea at first, but you’ll quickly regret it when you’re left with a mouthful of crumbs and a bellyache.

And if you do start feeling some discomfort, don’t be a hero. It’s like trying to push a square peg into a round hole – it’s just not going to work out. Take a step back, reassess, and adjust accordingly. After all, Rome wasn’t built in a day, and neither will your perfect race time.

Build Strength

Listen up, fellow runners! If you want to achieve a racing experience that goes beyond just finishing the race, then you need to start building a strong foundation. And no, we’re not talking about a house here.

I’m talking about building total-body strength that will support you as you run mile after mile. It’s like having a team of little helpers holding you up and saying, “You got this, buddy!” Even when fatigue tries to take over.

So, let’s get to work! You need to be hitting those total-body strength workouts at least a couple of times a week.

And guess what? Building strength doesn’t only improve your running form and efficiency, but it can also help you run faster and farther with less fatigue.

The  Couch To 5K Plan In 8 Weeks

During the first couple of weeks, you’ll jog for 15 to 30 seconds, then walk for a minute or two. It’s like playing a game of red light, green light, but with your legs.

As you progress through the program, you’ll be jogging more and walking less, building up your endurance and stamina until you can run for over three miles without stopping.

And don’t worry about fitting it into your schedule. You only need to commit to three days a week. That’s like giving your body a well-deserved break on the other days.

The 8 weeks Couch to 5K plan

Sofa to 5K – The Conclusion

Congratulations! You now have all the tools necessary to conquer your first 5K in just two months or less with our Sofa to 5K plan.

Remember, the key to success is consistency and dedication.

Follow the plan, trust the process, and don’t give up.

Your body and mind will thank you for it. If you have any questions or want to share your progress, drop a comment below.

I’m rooting for you!

Keep pushing yourself and remember, the greatest achievements often come from taking that first step. Happy running!.

Shedding the Weight: How to Lose 100 Pounds the Right Way

Picture of 100 pounds

Are you ready to embark on a journey that will transform not just your physical appearance, but also your entire life?

I’m talking about losing a whopping 100 pounds or more. If you find yourself in the realm of obesity or morbid obesity, it’s time to take charge of your health and well-being.

Now, I won’t sugarcoat it—losing such a significant amount of weight is no walk in the park. It’s a challenging and transformative process that requires dedication, perseverance, and a sprinkle of patience.

But here’s the silver lining: By shedding those extra pounds, you not only reduce your risk of health issues like high blood pressure, diabetes, and heart diseases, but you also unlock a world of newfound confidence and vitality.

But let’s address the burning question on everyone’s minds: How long does it actually take to lose 100 pounds?

Well, my friend, the answer isn’t as simple as a one-size-fits-all solution. It varies from person to person, depending on various factors such as your starting weight, metabolism, lifestyle, and commitment to a healthy diet and exercise regimen.

Let’s buckle up and get started, shall we?

How Long Does it take to Lose 100 Pounds?

The question that lingers on the minds of those ready to embark on a remarkable weight loss journey: How long will it take to shed to those stubborn 100 pounds? Well, I must confess that the path to shedding that weight is quite the adventure, filled with twists, turns, and a healthy dose of unpredictability.

You see, the process of weight loss is like a roller coaster ride through a whimsical theme park. It’s exhilarating, yes, but also filled with unexpected loops and dips. And here’s the truth that often catches people off guard—it’s not a linear journey. Just because you shed 10 pounds last month doesn’t mean the next month will follow suit. Weight loss has a mind of its own, and it loves to keep us guessing

But fear not! Armed with the right tools and mindset, you can set a realistic goal of losing 100 pounds within a timeframe of 12 to 18 months. Think of it as embarking on a thrilling expedition where every step brings you closer to your destination. It’s a steady pace of about 1 to 2 pounds lost per week—a rhythm that allows your body to adjust and adapt as you progress.

Now, I must be honest and share that those miraculous tales of individuals shedding 100 pounds in just six months are as rare as finding a four-leaf clover in a bustling city.

While they exist, they’re like mythical creatures that grace us with their presence once in a blue moon.

So, my friend, let’s keep our expectations grounded in reality and celebrate each milestone along the way.

How To Lose 100 Pounds?

Without further ado, here are my best guidelines and tips on how to lose 100 pounds  the safe way. I hope you find them useful.

1.     Start with Realistic Goals

The journey of losing 100 pounds begins with the first step—a step towards setting realistic goals and embracing the adventure that lies ahead.

You’re standing at the base of a majestic mountain, gazing up at its towering peak. This mountain represents your weight loss goal of shedding those mighty 100 pounds. Just as this mountain wasn’t formed overnight, neither did those pounds accumulate in a blink of an eye. They sneaked up on you, inch by inch, just like the slow but steady growth of a tree’s roots.

Now, imagine if we tried to conquer that mountain with a single leap, fueled by the promises of flashy infomercials and overnight miracles. We’d surely come crashing down, realizing that such quick fixes are nothing more than illusions. No, my friend, this journey requires a steadfast commitment and a mindset tuned for the long haul.

So, let’s set our sights on a realistic timeframe. Aiming to lose one to two pounds per week is not only attainable but also healthy for your body and mind. Think of it as chipping away at the mountain’s summit, one step at a time, feeling the burn in your muscles and the strength in your determination.

Now, here’s where the math comes in. If we aim for a weight loss rate of one to two pounds per week, it may take us around one to two years to reach our 100-pound milestone. Yes, my friend, that might sound like a long time. But let me ask you this: Isn’t it worth it to reclaim your health, your happiness, and your sense of self? Isn’t it far more satisfying to embark on this adventure, knowing that each day brings you closer to your ultimate goal?

In the vast realm of time, 50 weeks may pass by in the blink of an eye. And within those weeks, you’ll witness incredible changes—both physically and mentally. You’ll discover the power of perseverance, the joy of small victories, and the resilience of the human spirit.

2. Start Exercising

Research and studies have shown that aiming for 150 to 180 minutes of moderate-intensity exercise per week can work wonders for your weight loss goals. Don’t worry, we’re not talking about running marathons or bench-pressing cars here. Instead, we’ll focus on enjoyable activities that get your heart pumping and your body moving.

Picture yourself strolling through a serene forest, feeling the gentle crunch of leaves beneath your feet. That’s right, my friend, walking is where we’ll begin. It’s a beautiful and accessible form of exercise that allows you to connect with nature, clear your mind, and burn calories all at once. Start with a leisurely 20 to 30-minute walk or mix it up with some gentle jog-walking. Let your body ease into it, gradually increasing your time and intensity.

As you gain strength and confidence, you can extend your walks to 45 minutes and beyond. Remember, slow and steady wins the race—no need to rush. The key is to find a pace that challenges you but doesn’t leave you gasping for breath. This gradual approach will ensure that your body adapts and avoids any unnecessary wear and tear.

But here’s the secret ingredient to success: Find an exercise program that speaks to your soul, my friend. Just as different melodies resonate with different hearts, there are countless workout options for you to explore.

Whether it’s the rhythmic splashes of swimming, the freedom of cycling through the streets, or the elliptical’s smooth glide, there’s a form of exercise that will ignite your passion.

Additional resource – Running with diabetes

3. Write A Meal Plan

Picture a cozy Sunday afternoon, the scent of possibility in the air. This is your designated meal planning time. Take a seat, breathe in, and let the ideas flow. Plan out your breakfasts, lunches, dinners, snacks, and even healthy drinks for the upcoming week.

Feel free to unleash your creativity in the kitchen. Explore new recipes, experiment with vibrant ingredients, and discover the joy of nourishing your body with wholesome foods. But remember, balance is key. Your meals should be both delicious and aligned with your weight loss goals.

Once your meal plan is complete, don’t tuck it away in a forgotten corner. Post it up somewhere prominent, where it can proudly proclaim its presence. This way, every day, you’ll be greeted by a visual reminder of your well-crafted plan—a guiding star on your weight loss journey.

As you embark on this culinary adventure, you’ll find that simplicity is often the key to success. Instead of overwhelming yourself with an elaborate menu, seek out a few signature meals that truly tantalize your taste buds. These culinary gems will become your trusted allies, saving you time and sparing you from decision fatigue.

4. Get Rid of Unhealthy Food

The presence of junk food in your home can be a formidable adversary. It whispers sweet nothings into your ear, seducing you with promises of instant gratification. But fear not, for you possess the power to overcome these temptations. Out of sight, out of mind—and mouth!

Numerous studies have shown that the environment we surround ourselves with greatly influences our eating habits. When junk food is readily available, we’re more likely to succumb to its tantalizing allure. But by banishing these calorie-laden culprits from your home, you’re removing their power over you.

Bid farewell to the chips that beckon from the pantry shelves, the cookies that wink at you from the cookie jar, and the ice cream that whispers promises of sweet indulgence. It’s time to evict them from your fortress of health.

Now, envision your pantry shelves adorned with the vibrant hues of nature’s bounty—crisp carrots, juicy apples, and plump berries. These are the heroes of your new culinary landscape. By keeping them at eye level, you ensure that they take center stage in your quest for healthier choices.

A mountain of research papers has emphasized the importance of fruits and vegetables in maintaining a healthy weight. These nutritional powerhouses are packed with vitamins, minerals, and fiber, while being naturally low in calories. They nourish your body, support your weight loss goals, and leave you feeling energized and satisfied

5. Keep Track

You cannot improve on what cannot be measured. This is true whether you’re the CEO of 500-fortune company or simply trying to lose 100 pounds.

Keep a daily record of your weight, blood sugar levels, water intake, blood pressure, amount of sleep, mood, length and intensity of your exercise, and everything you put in your mouth.

Don’t take my word for it. Research shows that keeping track while trying to lose weight makes it more likely that you’ll achieve your goals and keep the extra pounds off long term.

This also should serve as a reference point to which you can look back and take stock of how much progress you’re making.

Additional resource – Here’s how to lose body fat.

6. Track Your Progress

In the wondrous journey of weight loss, my friend, it’s important to open your eyes wide and observe the signs of transformation that extend far beyond the numbers on that scale. Those digits should not hold the power of scripture over your progress, for they are but one piece of the intricate puzzle.

As you stay committed to your program and embark on this path of self-improvement, you’ll begin to witness the remarkable metamorphosis taking place within you. It’s not just about the numbers decreasing—it’s about the way your body shape evolves, the way your clothes drape differently upon your frame, and the newfound confidence that radiates from within.

I urge you to embrace these tangible signs of progress as invaluable feedback—a testament to your hard work and dedication. Allow them to serve as powerful motivators, igniting the fire within you to keep pushing forward. For as the pounds melt away, so too does any doubt that lingers, replaced by the undeniable strength of your human nature to strive for more.

Now, let’s talk about the stats—the markers of your triumphs that extend beyond the confines of a scale. These are the measurements that bear witness to your transformation, and they deserve your attention:

First, pay heed to how your clothes fit. Notice how they hug your body differently, how they glide effortlessly over your curves, and how they become a reflection of the new, vibrant you. Celebrate each time you find yourself reaching for a smaller size—a tangible testament to your progress.

Next, tune in to the whispers of your body. Observe how you feel from day to day. Do you have newfound energy, a spring in your step, or a sense of lightness that permeates your being? These subtle shifts in your well-being are an affirmation that you’re moving in the right direction.

Take out your trusty measuring tape and chart the journey by measuring the circumference of your thighs, waist, neck, and arms. Witness the inches that vanish, signifying the steady sculpting of your physique. Let each measurement serve as a milestone, a reminder of the progress you’ve made and the untapped potential that lies ahead.

Lastly, consider delving deeper into the realm of body composition by measuring your body fat percentage. This metric provides a more comprehensive understanding of your progress beyond mere weight. As you embark on this voyage, you may find that your body fat percentage decreases, indicating a shift towards a healthier, more balanced self.

7. Get a Support System

Having the right support system around is a non-negotiable. It’s what’s going to help you keep going whenever you feel like quitting.

It will take a long time to reach your weight loss goal, and it may be along the journey, having the right support system to motivate and encourage you is supercritical.

Find positive people that can hold you accountable and be there for you when you need them for emotional support.

What’s more?

Look up in person or online support groups—there are plenty to go around—and join as many social media groups as possible. That way you’re more likely to meet people who are going through the same ups and downs, which will make you feel like you’re not alone.

8. Expect Plateaus

This is a hard pill to swallow for most.

You’re doing all you’re supposed to be doing—exercising, eating healthy, keeping track of everything–but the scale won’t bulge. This can be quite frustrating.

Here’s the truth.

Don’t worry if you hit a plateau. There will be points where your weight will fluctuate for what it seems like an eternity. Don’t let that deter you.

Plateaus happen to everyone. They’re a sign that you have to figure out what’s wrong with exercise and/or diet plan.

Don’t feel so defeated when—it’s just a matter of time—hit your first plateau. Instead, keep doing the good work. You’ll eventually change the way you’re working out or eating, and try different approaches, and eventually break through the plateau.

Stay focused, keep pushing through, and never give up. It’s only a failure when you give up.

Have faith in the infinite wisdom of the universe—or something like that.

How To lose 100 pounds – The Conclusion

There you have it! These diet, exercise, and lifestyle measures are some of the best things you can do right now to get on the path to lose 100 pounds or more in a relatively short—but very realistic and healthy—time frame. You just need to start today—and never deviate. The rest is just detail.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for reading my post.

Keep running strong.

David D.