This column is also for all the normal people out there. Non-athletes. Sedentary. All of you who have not made exercise a normal part of your life for some time. Listen up.
As you ramp up your exercise program it is not going to feel good. In fact, you might feel like I do in this picture below:
Picture: Stephen in a food coma.
When it is time to Turn the Corner and start up your training again--or maybe for the first time--keep these tips in mind:
Expectations. Don't get frustrated if exercise doesn't feel good at first; it probably won't. If you could previously run a mile in x minutes, plan to run it in x + 2 minutes. Just don't get frustrated and freak out that you have lost fitness. That is part of a good yearly training plan.
If you haven't been exercising, then you legitimately are out of shape. Start where you are at now, expect it to feel hard at first, and get to work. If you are sedentary, you need to accept the reality that it may be tough going at first. Exercise will feel distressing and effortful. A little sweat and tears now will be much better than a diagnosis of diabetes or congestive heart failure years from now. Go.
Some people can't modify their expectations. These are the people who never take an off season because they are afraid to gain 1 pound. They are the people that are so afraid to lose 1% of their fitness that they train themselves right into injury. Or they never exercise in the first place.
Consistency. A very important strategy is to train consistently. 3-5 days per week for fitness exercisers. 5-7 workouts per week for single sport endurance athletes, and 7-10 per week for multisport. Consistently.
Correct Training. I am a coach and personal trainer so I am biased. Whatever your thing, be sure you follow a legitimate training plan. Hire a coach even if it isn't me. Get a good training plan or find an exercise mentor buddy who knows what they are doing. Don't "wing it" and don't use your common sense, because common sense is often incorrect.
Gradual Change. Another expectation is that we want to see the results of our efforts. NOW. It takes 10 days for the body to process a session of exercise. So you may not feel any better until 2 weeks after you start exercising. Add a little more, week by week. The real magic will occur when you have been training for 3-4-5-6+ weeks consistently and you notice, "Wow, I feel good. This is getting easier. My fitness is improving!"
Expect to feel like this:
Picture: Jamie Dial, Rock God.
Above is a picture of my friend Jamie Dial after he climbed several mountains in one day. Last weekend he ran a 3:54 50K trail run (that's 31 miles!) But he didn't get to where he is by expecting instant success. It takes patience; patience and lots of hard work.
3 months ago I won a marathon and a half ironman in the same week. Today I am typing this with my pants unbuttoned because they are too tight. But I am back, training patiently, enjoying the gradual road back. The future burns brightly, won't you go there with me?
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