Steady Eddie: A Walking and Running Habit (Part 4)

If It Ain't Easy a Lot of People Won't Do It

Start Walkn. Start Walkn. Start Walkn.

Mar. 28, 2022. Except for flurries in the face, the walk was perfect

Introduction:

If you want to develop a steady habit of running 2 - 6 miles (approx. 3 - 10 km.) per day at least 3 - 6 days per week I recommend you start by developing a steady habit of walking 1 - 3 miles (approx. 1.6 - 5.0 km.) per day at least 3 - 6 days per week.

Because walking is easier. 

Walking is easier on the body. It is easier to prepare for, e.g., "come (go) as you are." Walking adequately prepares you for running slowly, the first step to running at a slow - medium speed, so it's not a waste of time.

Walking gets you out the door in a less demanding way than running. And, therefore, when it comes to developing the all-important habit of getting out the door on a regular basis - and learning how to make time for a fitness routine/exercise that will bring physical and psychological benefits and more, and last for 50 years or at least the foreseeable future - become a regular walker.

The months of February and March have been weird-weather-months in London, ONT. My personal reactions to the last several weeks have been 'happy, sad, silly, mad.' We've gone back and forth from T-shirt/shorts weather (e.g., St. Patrick's Day, March 17) to a few inches of snow this morning, 11 days later. And though my running schedule had to be adjusted (weather, slight injury), my walking schedule keeps me in the 40 - 45 miles per week range and ready to get back to 'Steady Eddie' running (likely next week).

A solid walking habit is not only easier to develop and maintain than a running habit, but it provides the foundation for me to get back to running steadily and consistently within a 3 - 4 week period.

More snow is coming. As long as the pathway is clear, walking is easy

March 17, St. Paddy's Day, shorts/t-shirt weather. Awesome.

Yesterday and today: Snowy but very manageable. Good WALKN

Scenery in London, the Forest City, March 27 - 28 2022

Harris Park: Yesterday, I headed toward home with flurries in the face - 

Approaching Harris Park: Today a bit more sun hit the ground and Thames River - 

Tuesday, March 29, 2022:

Perfect day for a walk/run of 7 miles. Zero degrees with lots of sun. And while covering the distance - w two slight injuries gradually disappearing into the void - I thought more about signing up for a race in the fall. More details to follow. 

Points: March 29, 7-miler + 1/2 point for stretching/weights routine

LCM (lower calf muscle) AOK after it cramped up 2 weeks ago.

R.A. (right ankle) still not 100% but it's not debilitating.

I also thought about ideas others might employ to keep the effort to develop a walking habit as easy as possible, besides the 1 or 2 ideas already mentioned above. 

Walk a mile, walk a mile, walk a mile for a few weeks. Even trying to get out the door for twenty minutes, three times per week, for a few weeks, will reveal where the battles will take place for your time. When you succeed, increase the frequency, intensity and distance gradually, e.g., to 4 times, moderate speed, 1.5 - 2 miles. Increase gradually from there in each of the three departments, i.e., Frequency, Intensity, Time/distance (F.I.T.). If possible, get out the door at the same time every day.

Have a clothing drawer full of light, loose, comfortable clothing for walking, so it's easy to "grab something and walk." Keep two pairs of running shoes by the front door, in case one gets wet. Keep several coats (various degrees of density, warmth; light to heavy) near the front door so you can exit the house quickly, e.g., grab a couple of light layers and go!

An easy routine is now a habit. Now I can modify components as I wish.

Weights: 6 exercises x 10-pounds x 15 reps x 6 days = 5,400 pounds

Why, surely, sveltness is just around the corner!

My 'stretching and weights' routine is now a pretty steady habit, 5 - 6 days per week on average. It has a 'grab and go' character to it. A workout mat is under a futon and weights are sitting on the futon. Takes me no more than 2 - 3 minutes to get set up after returning from my walk (e.g., peel off a damp t-shirt or out of jeans and into shorts), including 5 seconds to pull the mat out from under the futon. I do the exercises same time every day, right after I get home from the walk. They're easy to do, i.e, 15 reps of one type of stretch (touching my toes) followed by 15 reps of one type of easy weight exercise (arm curls). 6 different stretches every day, each followed by a different weight exercise. 7- and 10-pound weights at this time. 12-pound weights to follow, once the 10-pounders feel easy.

More to follow as I prepare for September 18, 2022 Springbank Half - Marathon

Please link to Steady Eddie: A Walking and Running Habit (Part 3)

Questions and comments can be added below or addressed to GH at gordh7700@gmail.com

Unattributed Photos GH