How do I start running again?

And I think if there's anything you've taken away from what Tommy's going to say today, it's don't ever stop trying to do hard things, and when it's the hard things, that's very subjective. Like I had a client this morning, they did their first set of box step ups without having to balance against a wall, you know, because just even stepping up to a 16 inch high was really challenging and when they started but now six weeks in, they're doing it for multiples, full set of it, without having to hold on to it. Oh, very quickly your body adapts. And I'd like to ask you, as for people that are looking to get started but let's just say they've only got 2% of every 24 hours right, that 30 minutes a day, to commit to their health and wellbeing what would you recommend? That they try for a consistent week or two weeks just to get started, to start feeling what?

It's my happy place. But I see a lot of people out there running and I see these crazy little imbalances, when I shouldn't say little, but I'll see, like, the feet kicking out to the side, I'll see the knees turning inward knees and knocking, uh, this overpronation of the ankles. It's just, it's crazy. Just all these very poor movement patterns where I know it's creating a lot of strain and it will eventually create repetitive use injuries as well. And yet we seem to think I'll just persevere, I'll push through it. I'll push through the discomfort because it's worth it, because I want to lose a few LBs or whatever. It might be the motivation and I'm not here to poo-poo the motivation I think it's wonderful, but it's unfortunate because I know it's just a matter of time and injury will arise and when it does, will you be able to get through it?

Hello, sounds pretty good to me. Then number two is strength training. I know we talked about this a lot, but incorporating strength training into your routine is critical. Focus on building a strong core and balanced muscles. This will support your running and reduce the risk of injuries. Focus a lot on the hips too. Don't forget your hips. I think a lot of people think ankle knees, but your hips are massive joints and you think about it. Your trunk, that's what connects your legs to your trunk. It's a joint that gets a lot of use. Work on those hips, work on your hip. Mobility, especially 90-90s, are a great movement as well, as there's a lot of other types of ones, like the iguana. If you haven't checked out my mobility video, it's about 24 minutes done with you. I posted it on YouTube. I also shared it in the last episode where I was talking about mobility a bit. Check it out.

Good day my 2% Collective Warriors. Welcome back to another episode of the 2% Solution. I'm your host, diamond, and today we're tackling a toplet, toplet Topic that will hit home for many of you, me included, and this is to all the people that are out there that think running is awesome, right, stop running your body's broken. Fix it first. This episode is for you. If you're out there pounding the pavement with injuries, this episode is for you. If you're out there pounding the pavement with injuries, poor movement patterns and or imbalances. We're going to dive in and discuss why fixing those issues is crucial before lacing up those running shoes.

Right, like it's very specific and I know that you are so inspiring for those that are just getting started, because I know the last 10 pounds, especially in your boot camps, you attracted a certain demographic because you were very inspiring but you also gave people belief in themselves and that is powerful. And so for the listeners that are there, they're on the edge and maybe just getting started or wanting to get started, like well, it'd be some of the best advice you can impart for them today, just around health and fitness. And then getting back to that, Don't make it harder than it is. Start by walking, something you know that most people can do unless they're injured or disabled Walking, walk some stairs, walk a little bit, park a little bit further from work Just little things to get you underway. And as you're doing that, start to formulate your plan.

And so, as the story goes, he started running every day. But not knowing how far the distance was, he started to look at the light standard. So you know, when you're running along the street, you've got these big massive posts with lights on it, the street lights and what he would do is he run between one street light to the next and then walk maybe another two and then run one and then walk a couple. But he used these markers as ways to give himself that visual finish line, if you will, and start line. And then he did it in little intervals. And this is really smart, because this is a great way to condition ourselves and reintroduce fitness into our lives, but also how to build up volume over time without having to put the body under a ton of stress.

It's what you know. If you, if you run seven minute miles, the rest of your life, that's okay. Um, it's what works for you and it's just about making you feel good and making you your best self. And if running does that for you, helps you contribute or contributes to you in that way, and do it. If it's cycling, if it's swimming, go for it. But test of different things, figure it out, Um and and just really go from there. But I think sometimes we get really hung up. New Year's comes around every year. We know that over 90% of New Year's resolutions fail, and a lot of it is because we get focused on one thing without really stepping back to think about, well, what fills us, what makes us feel good? And then I'll go and do that, and again it could be an array of anything out there. There's tons of different activities to do.

I started slowly with Walking Daily, then Mountain Biking. I strapped on my cassette player yeah, I know dating myself again with a tape playing on Endless Loop A went to side B, wynch went back to side A, and so on. I'd ride until I had exhausted both the tape and myself. Only then would I ride. I had more and more daily activity, incrementally, eventually joining the gym. Over 14 months, nearly 18 months, I was transformed. This time, adolescence itself was on my side as I shot over a 6'1" it's a big growth. Sport that definitely helped me burn more calories. My weight didn't change that much just to qualify that, but I did see body fat melt away as new lean muscle mass appeared. Now with a better understanding of the science and biology of health, I know that my physical changes came from a combination of cardiovascular and resistance training.

Ask a man over 40 how many times he has started again and he will usually laugh before he answers. Five. Six. He owns the equipment. He knows what to do. FIG. 01 A man who gets six weeks in and stops is telling you about the fuel, not the engine. Ask a man over 40 how many times he has started again and he will usually laugh before he answers. Five. Six. He has lost the same fifteen pounds three times. He owns the equipment. He knows what to do. He has proven, repeatedly, that he can do it for six weeks. That last part is the interesting part, and it is the reason I do not believe this is a discipline problem. A man who cannot do something never gets six weeks in. A man who gets six weeks in and then stops is telling you something about the fuel, not the engine. Because the thing that got you started is not a thing that can keep you going.

A later trial found that only the more frequent endurance work improved blood pressure and blood lipids, so if those are what your doctor is watching, you still need the walking volume. I am over 40 and have not trained in years. Can I start with sprints? No. Talk to your doctor, then do about eight weeks of easier work, then add intervals. The studies were done in sedentary but healthy men on stationary bikes. All-out sprinting on your feet after a decade of sitting is how men tear calves and Achilles tendons. Gillen, J. B., Martin, B. J., MacInnis, M. J., Skelly, L. E., Tarnopolsky, M. A., and Gibala, M. J. (2016). Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. PLoS ONE, 11(4), e0154075. Piff, P.

Repeat it for sixty days. Retest. That is the whole method, and it is boring on purpose. How long does it take to get back in shape? Most men who train three to four times a week feel different within two weeks, feel stronger within four to six weeks, and start to look different somewhere between weeks eight and twelve. Sixty days of honest consistency is enough to change your baseline. It is not enough to finish the job. How long does it take if you have not trained in years? Longer to look different, faster to feel different. When you are starting from nothing, sleep, energy and mood usually shift inside the first ten days because you are giving the body inputs it has been missing. Strength follows quickly because early gains are mostly your nervous system learning the movements again. Can you get in shape in 30 days?

Walk to get your coffee. Take the dog further. Get off one stop early. It does not need to be a workout and it should not feel like one. If you want the cardio ceiling, this is the cheapest way to buy it. The protocol I have used with people for years is Tabata: 20 seconds of all-out work, 10 seconds of rest, eight rounds, which is four minutes of work. On a bike, a rower, an elliptical, or hills. You will feel wrecked afterward, which is the point, and it is over before you have time to negotiate with yourself. That is it. There is no version of your week that cannot absorb that, and I have heard every version. This is the part of my method that sounds soft and is not. The best training experiences of my life have not been in gyms.