I’m sure for most of you colder temps have rolled in and begun to threaten your regular exercise and weight loss routine. Defend yourself from winter weight gain by training for a Turkey Trot!  Plug in your zip code on active.com under the ‘Things To Do Near You’ section to search for upcoming races in your area.  Turkey Trots usually offer a few different distances, my recommendation for you is to register for a fun 1-mile or 5k option.  Invite your friends and family to train and race with you too, the support will help you stay motivated.  I know when I’m meeting someone for a workout I certainly won’t miss it, unfortunately when it’s just me sometimes the snooze button wins.

Now, I know some of you are thinking “I don’t run,” and that is absolutely okay, truly, you don’t need to be a runner, you don’t need to be fast, all you need is a little determination, willingness to try something new and be in a place where walking is healthy for your body.  Trust me on this one, you really won’t be the slowest one out there, and keep in mind that everyone else is too busy focusing on their own race to notice anyone else’s pace.  Besides the two people that get the most cheering during a race is the person who wins the darn thing, and the final person to cross the finish line.  The experience of crossing a finish line is a very special and unique feeling, it is so empowering, you gotta try it!

by flickr user, philms

First things first, make sure you have good shoes, head to your local running store to get fitted for the right kicks.  Second, you always need to be conscious of how your body feels, and listen to the signals of any stages of possible injuries no matter how small it seems, let me know if anything comes up.  Third, don’t listen to the negative voice in your head saying you can’t do this.  Now you are ready for the most challenging part, the first step out the door.

I have put together a basic training program for you to follow generally, but take rest days when you need them!  I highly recommend that you only walk, you can definitely get those arms and feet moving fast though to get your heart pumping.  I would prefer it if you didn’t listen to music so your mind is focused on how your body feels, but if you must please only put one headphone in so you can still hear your surroundings!

Walking Training Schedule:
- Choose two days during the week (like Tuesday and Thursday) and one weekend day for your workouts, yes only 3 days a week, but feel free to supplement with any cross training and/or strength training.
- During the two weekday workouts start with 10 minutes, and each workout add 5 minutes.  So, 10 min, 15 min, 20 min, 25 min…
- On the weekend workout you will go a bit longer, start with 1 mile, then 1.5 miles, and finally 2 miles.
- This will get you through the next three weekends of training, the fourth weekend at the end of November should be when your Turkey Trot is!

Have fun, remember to breathe and enjoy your post race turkey, you earned it, just make sure your Sensa shaker is within reach!

Gobble, Gobble,
Kardio Kate

Posted in Main at November 5th, 2009 by Kardio Kate
Tags: Exercise, workout
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