Week One! A Rocky Start
March 27.2020
Hello! Welcome to my first blog post! In this blog, I will be recording my efforts to adopt a
weekly running routine. It is my goal to run a mile, under 15 minutes, once a week for a week period.
I am confident that I can achieve this goal because I have experience with running due to my avid
athletic career in my highschool years. I was very passionate about volleyball and especially track
and field. NOt to toot my own horn but I won a multitude of league championship medals in sprints
and pole-vault, but here’s the kicker… that was 3 years ago. I have not participated in any type of
exercise in over 3 years.
weekly running routine. It is my goal to run a mile, under 15 minutes, once a week for a week period.
I am confident that I can achieve this goal because I have experience with running due to my avid
athletic career in my highschool years. I was very passionate about volleyball and especially track
and field. NOt to toot my own horn but I won a multitude of league championship medals in sprints
and pole-vault, but here’s the kicker… that was 3 years ago. I have not participated in any type of
exercise in over 3 years.
Although the last time I ran or even actively exercised was my last track meet my senior year, I think
once I try the skills I acquired in high school will all return to me... hopefully. I do believe in the benefits
of running because I reaped those same benefits during my high school athletic career. Studies show
that even smaller amounts of running and or cardio can extend one’s lifetime. Even a routine ten minutes
of low-intensity running can reduce one's risk of chronic diseases lie obesity and cardiovascular disease
(Chul, 2014). Since many of my close family members have chronic diseases like hypertension and
diabetes I decided to take it upon myself to change my own fate. I value my health and know that having
a running routine can prevent the chronic diseases that my family suffers from which can essentially
result in premature death.
once I try the skills I acquired in high school will all return to me... hopefully. I do believe in the benefits
of running because I reaped those same benefits during my high school athletic career. Studies show
that even smaller amounts of running and or cardio can extend one’s lifetime. Even a routine ten minutes
of low-intensity running can reduce one's risk of chronic diseases lie obesity and cardiovascular disease
(Chul, 2014). Since many of my close family members have chronic diseases like hypertension and
diabetes I decided to take it upon myself to change my own fate. I value my health and know that having
a running routine can prevent the chronic diseases that my family suffers from which can essentially
result in premature death.
On this day I decided to enforce LIIT, or low-intensity interval training, as a form of intervention for my
first running session. LIIT is a low intensity running routine that includes a low-intensity running style,
which is in my case jogging, with added pockets of walking to ensure that the body is not overworked
(Ross,2015) The LIIT method of running was tested on a group of obese adults: there was a control
group representing obese adults that were sedentary and did not exercise, a group of obese adults
that wee asked to endure low-intensity interval running. The group of adults adopted the LIIT method
of running int their daily life much easier because it was not as strenuous as a high-intensity run
(Ross,2015) All in all, I jogged the longer blocks of my running route and added pockets of walking
as seen below.
first running session. LIIT is a low intensity running routine that includes a low-intensity running style,
which is in my case jogging, with added pockets of walking to ensure that the body is not overworked
(Ross,2015) The LIIT method of running was tested on a group of obese adults: there was a control
group representing obese adults that were sedentary and did not exercise, a group of obese adults
that wee asked to endure low-intensity interval running. The group of adults adopted the LIIT method
of running int their daily life much easier because it was not as strenuous as a high-intensity run
(Ross,2015) All in all, I jogged the longer blocks of my running route and added pockets of walking
as seen below.
This is my running route, yes I know it is an elementary drawing, but its purpose is to show you the
LIIT method and the variations of low intensity running and walking that I will endure on my route.
Also, I dd not want to provide an actual screenshot of a map and risk my address being uncovered.
LIIT method and the variations of low intensity running and walking that I will endure on my route.
Also, I dd not want to provide an actual screenshot of a map and risk my address being uncovered.
Weekly Chart Update
References
Lee, D.-Chul, Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014, August 5). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Retrieved from http://www.onlinejacc.org/content/64/5/472
Ross, R., Hudson, R., Stotz, P. J., & Lam, M. (2015, March 3). Effects of Exercise Amount and Intensity on Abdominal Obesity and Glucose Tolerance in Obese Adults: A Randomized Trial. Retrieved from https://annals.org/aim/article-abstract/2173500/effects-exercise-amount-intensity-abdominal-obesity-glucose-tolerance-obese-adults
Ross, R., Hudson, R., Stotz, P. J., & Lam, M. (2015, March 3). Effects of Exercise Amount and Intensity on Abdominal Obesity and Glucose Tolerance in Obese Adults: A Randomized Trial. Retrieved from https://annals.org/aim/article-abstract/2173500/effects-exercise-amount-intensity-abdominal-obesity-glucose-tolerance-obese-adults
Hi, Sara! Thanks for sharing your experience in starting to run again. I totally relate having the motivation to run, but when I actually start running I immediately regret it. I like how you applied the LIIT method because it seems like it's a manageable method to make gradual improvement. Good job :)
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