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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...

3.08.2010

Nothing Less! Workout Advice & More

The mind can be the largest inhibitor of growth, both physical and spiritual, and can lead to either a positive or negative form of self-discipline.

The ability to control ourselves is beyond what most of us have ever experienced. This is why I was 70-80 lbs overweight. I lacked the self-discipline to control what I ate, things in life, and essentially - whatever I was given to do. I would not go as far to say that I was a failure because I do not believe that for one bit. I have done many things in which I am proud of and consider successes; it has taken me a while to learn that I must be in control of myself though.

Today, I was reminded of the importance of self-control. This year has, thus far, proven to be a year of expanding my limits and fitting into the body that was made for me. I've stretched this one out for too long.

I attempted a 5k again today and I was very intimidated before I tried it out. That treadmill had me nervous and it's only 3.1 Miles. I do that almost every day walking/running. The thing that made me nervous is that I was trying to run the whole thing. My last attempt for the 5k ended at 2 miles or roughly 3.2k. I procrastinated the run and finally, finally got the focus to do it. I had to be disciplined and I did not want to be. Why so much focus on one silly run? I understand that it's just a silly run, I do -- but I have not been able to conquer it. I will though.

The way I overcame it was through four little pieces of paper with some words written on them. You've seen them already in the picture attached and they really did help. Between the 1 mile and 1.5 mile marker -- I was beat. I'm not sure why but I was so ready to quit. At 1.47 miles I yelled out, "Oh my GOSH!". Here are the thoughts that were going through my head:

"Stop for thirty seconds and walk."
"You just can't beat the 2 mile marker today."
"Ahh."
"Stupid mp3 player" (it died and my iPod didn't have much juice and I was using it for a timer)
"Don't stop - just slow down to a 4.7 mph"
"If you stop now - you might as well quit the attempt b/c you can't say you ran it all at once."
"Give me strength."
"Up the speed - you hit the two mile marker"
"(@2.15 mile) - what will my legs feel like when I stop?"
"2.25 Good job Seth - quarter mile cool down"

Yes - I do talk to myself when I run. Heck, I talk to myself when I don't run. I think it's okay to do!

A friend asked me if I had any advice on working out or running. I am not really in any position to give out any real advice concerning these two aspects of better health. I will do my best to give you some real talk.

1. Visit the people on my blogroll. I check all of them out but two that I specifically look for and have plugged before were Andrew @ Andrew is getting fit and Mac @ getfitslowly. They have been doing this for a long time and can offer some awesome advice. I seriously doubt that they would have me stop plugging them.

2. Make your workouts intentional and with purpose. Get invested in yourself. You do not have to spend lots of money to get fit. Being willing, devoted, and disciplined equals success.

3. Record everything. I would say to count calories in the beginning. Some live by it and some despise it but I think that it has helped in controlling how much I eat and what I eat. Record your workouts and runs. Make a spreadsheet, join a online fitness network - somehow & some way keep track of your successes. This will provide for you to see how much you've grown.

4. Be honest and accept the position you are in. Because this is your journey - there is no one else to blame but yourself for lack of quality decisions (diseases and such are the exception unless they were brought on by us). We all have a past and it has brought us up to this point; the circumstances do not define us but rather how we choose to react to those circumstances does.

5. Push yourself. Know your limits -- and then attack those limits. If you stop at the limits that you have set...you will never exceed them. Do not expect to get big results if you are not giving big effort.

6. Have accountability. My accountability has been this blog. This blog and those who read it go through my head while I'm working out. I need to bring my 'A' game every time. I know that I will inspire people to be better only if I am giving my all. Use your family members, friends, blog, or whatever as an accountability partner. Necessity.


Optional Help: Create a playlist for when you run. Don't worry about time or distance but be active until your playlist is over. It is an easy way to get a workout in and not cut it short for any reason.

I hope this helps!

Thanks all for stopping by!

Calories: 1761

Workout: 2.5 treadmill (w/o 1); 1.52 treadmill (w/o 2)

14 comments:

Jeremy Logsdon said...

Excellent advice, all. And good job on getting closer to the 5K. Think you'll be doing an actual 5K run this year? (As in, a race, not just going 5K, which I know you'll probably do inside of a week or so.)

Shawnsthoughts said...

Well said sir... I appreciate what you have spoken in these blue words. I really like the idea of the playlist. I think I will continue to do so. Please know this blog is very encouraging. well take it easy sir.

Seth said...

@Jeremy - May 8th, I posted it on your page when i was leaving a comment too. I don't know if I'll be able to hit that 5k in a week but I will probably give it another try in about a week.

@Shawn - thanks man! good work...you've got a good head start on the fitness! You should shape up pretty quickly.

Enz said...

Great advice!

I think talking to yourself is the key to remaining sane :)

Seth said...

@Enz - My wife would wonder what's wrong if I didn't talk to myself. My dad does it all of the time too. My parents were moving and he was still working at a job so he stayed with us for a couple weeks -- my wife found out where I got it from. ha! :)

Randi said...

This is great advice.

Also I talk to myself....even more so when I am working out! We are our best motivator!

~Randi@kickingfat.com

Craig said...

Great post! I needed to read this. I'm working on my jogging skills (verrrry slowly) and this is good stuff. Thanks :)
Glad to have found your blog...can't wait to follow your progress!

Seth said...

@Randi - I find that to be true too! It can be hard though.

@Craig - thanks for stopping by! I've read so many blogs where people enjoy running - to me, running still stinks but I know it can get better...also, workouts are done faster :)

Josie said...

Great tips!

I talk to myself too...all the time :-)

Way to go on conquering the 5k!
I'm still nowhere close to being able to run a full 5k. I can't even run a full mile without having to stop to walk...but I just keep plugging away at it and the more I do, the better my endurance is.

karen@fitnessjourney said...

#5 is such great advice Seth! IMO when we push ourselves beyond our perceived limits, we find success even if it's just one more block that we run or 5 more sit-ups.

Tara said...

Great post!

I'm pretty sure that it's not my voice I hear in my head but yours cause everything you said to yourself is what was said to me too...

Are you in my head?

-J.Darling said...

Best blog yet Seth!
When I was doing the Triathlon, during each event, I hit "the wall". But the wall wasn't entirely physical (afterall, your MIND controls your body). During each event, usually early on, some tireness in my body triggered all the negative thoughts. They MAGNIFIED! "No one would really blame you if you quit now. Afterall, it IS a triathlon, and you ARE overweight. You didn't train enough, just quit now." etc etc... but the most amazing, astounding, life changing moment happened when I didn't let my body give up. I realized that I needed to take control of my mind (initially, when you're combat swimming and realize that panicing and quitting will lead to drowning). I needed to calm down and "just do it". It was just focusing on the next step. Sometimes it was shouting encouragement to my fellow triathletes. Sometimes it was just talking to my bike (and myself) to get it up that monster of a hill.

In the end, I was able to calm my panic each time, and let go of the ability to quit.

Once that happened, I finished the Triathlon.

And that proved to me that all of this really is "mind over matter". It's a struggle every day, but it's a battle worth fighting! :)

Anonymous said...

Hey Seth, Good blog. So proud of you and all the work you're doing. I don't mean to give advice, but your blog reminded me of high school when I would jog. Towards the end of the jog when your body is saying stop I would recite Hebrews 12 to myself and other verses about racing. It distracted me but made me compare the struggle of jogging to life too.


Isiah 40:31-those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Hebrews 12-Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. 2Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart. Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. 2Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart. Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. 2Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart. Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. 2Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart. Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. 2Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart.


Anyways just wanted to share. -Alyssa

z-nasty said...

sorry i messed up the Hebrews quote. I didn't mean to fill up so much space. alyssa