May 26, 2014, Jon Sutherland set an American record for running at least one mile the most consecutive days in a row, 16,438 days or 45 years 2 days. He covered more than 190,000 miles through rain, shine, healthy or sick, broken bones or fractured hip or surgeries on both knees. Now that is commitment. If you are looking for motivation, look no further. Getting off the couch can lead to a new life and here is an easy way to start the first day of the rest of your life.
Interval training for running is a good way to start and this can be applied to many other exercise workouts. Here is how it is done. Do this for 20 minutes three days a week.
Start with: 5 minutes of warm up … easy walking to get your legs warmed up, then stretch but don’t stretch until you’ve warmed up.
Followed by: 30 seconds of increased pace
90 seconds of decreased pace
30 seconds of increased pace
90 seconds of decreased pace
30 seconds of increased pace
90 seconds of decreased pace
30 seconds of increased pace
90 seconds of decreased pace
30 seconds of increased pace
90 seconds of decreased pace
30 seconds of increased pace
90 seconds of decreased pace
Followed by: 5 minutes of easy cool down and stretching.
Now each person is at a different level so you may not be able to make it through the entire workout when you first start but do as many as you can trying to increase each day. Your 30 seconds could be jogging and your 90 seconds walking, it all depends on your level of fitness.
If you add it up you are only doing 3 minutes of increased exercise. After about 2 weeks, cut down your decrease pace time and increase your increased pace time. If you don’t have a stop watch you could use the light poles or trees in this way. The light poles are usually evenly spaced so you would do increased pace for 1 light pole and decreased pace for 3 light poles. If your street has many trees you can use them in the same manner, just improvise. Do this for two weeks then start making adjustments.
This is just a template to start so do the leg work before you begin.
On your mark, get set, go!!!!!!