MWLD FM 007: Learning To Walk Before You Can Run: The First Steps

Podcast Album:

Learning To Walk Before You Can Run

Track 2 – The First Steps Brought To You By: MyWeightLossDream.co.uk

Welcome to the second track in our learning to walk before you can run series of podcasts and thanks for downloading me.

Well I don’t mean me, I mean the podcast but I am sure you know what I meant!

I hope you don’t mind but we are going to jump straight in with this podcast and to get you moving.

Chapter 1 - Your first target: Your first target is to walk 10 miles at a medium pace. Yes I know what you’re thinking 10 miles sounds a lot don’t you think? By a medium pace I mean walking at about 3MPH (3 miles per hour) so that you can achieve your 10 miles altogether in just over 3 hours. Of course, I don’t expect you to do it all at once…..that is unless you want to?

You can spread it out over a week, two weeks or even a month. Then once you have done this you need to start on your second target. Don’t worry if it takes you a while, the point of this is to get your fitness up so that you can then move onto your next target.

You do one target and then move onto the next. You may find throughout this fitness challenge that you are not ready for a future stage, if that is the case carry on with the current one until you are happy to move on.

It’s also about doing what your body is capable of doing because we are all completely different and it would be a boring skinny world if we were all super fit with the same abilities.

Chapter 2 - Your second target: Your second target is to walk 10 miles in one week and to do so at a fast walking speed. By a fast walking speed I am talking about 4MPH and sticking to it without feeling too worn out, or ending up out of breath.

You’ll probably do this towards the end of target one, because often you get fitter and don’t actually realise that you’re moving faster.

When I first started walking when I was really obese it would take me 19 minutes to walk a mile. Where as now, (without even trying) I can walk a mile in 15 minutes!

The reason both the first and second targets are sharing one Podcast track is because we all have different fitness levels when it comes to walking and some of you might want to jump straight into the second challenge and some others may need to start with the first one.

Either way you choose what you want to do – after all it is YOUR podcast!

Chapter 3 - Here is how I got along: First walk = 23rd January 2015 = 1750m = 16 minutes Now let me confess something. I am starting with stage 2 and moving straight onto what is called “fast walking” or brisk walking or power walking, depending on the part of the world you’re from.

This is because (unlike) when I was super obese I have always walked fast.

Whenever I go shopping with Dominic, or we go for a walk by the beach he always complains that I walk way too fast!

I will get comments like “we are not having a race”, “why can’t you just stroll?”, “you don’t have to walk as fast as your mother all the time”.

So for my first time back around the track I walk at the speed of 16 minutes for 1750m. This then works out at 4.1 MPH putting me straight into the fast range.

Second Walk = 26th January 2015 = 3500m = 33 minutes This is my second time at walking and this time I double the distance and do 3.5km which works out at just over 2 miles.

Even though I am doing it twice I still manage a decent speed and complete at the rate of 3.9MPH. So not bad really!

My target for next week is to get around the track three times and to do it three times a week, so that I can get my strength up and get into a decent rhythm.

Not that I have ever had rhythm. Dominic I am sure gets a kick out reminding me about my lack of rhythm and I hate it when the Wii Fit tells me (after an exercise routine) that I need to improve my rhythm – like how are you supposed to suddenly have it?

Anyway back to the walking.

Third Walk = 29th January 2015 = 3500m = 34 minutes I am a minute slower than last time but hey I still make it around the track twice in 34 minutes. That’s just over 2 miles and I am now 5 times around my 9 lap target.

I am actually taking to it like a pinch of salt and it’s no effort at all!

Fourth Walk = 3rd February 2015 = 3500m = 34 minutes I manage the exact same distance and time as last time and I forgot I was actually exercising! I was listening to my favourite songs on my Ipod and it felt really good.

I am dreading increasing it to jogging as even though I can power walk I still feel like it is such a big step up from what I am doing at the moment.

Fifth Walk = 4th February 2015 = 1750m = 17 minutes This morning was a rush out job in between dropping our son off at school and an appointment for our daughter at the doctors. So I prove that you can fit in exercise with limited time and go around the track once.

It is super cold (though this is Portugal not Canada so I don’t know why I am complaining) and I really can’t be bothered and still manage once round.

It’s a slow one because I am half asleep and it’s rather slippery from rain and I am terrible for slipping on it.

But I make it around, a little slow, but get there in the end!

Sixth Walk = 9th February 2015 = 3500m = 36 minutes Then there were two‌.I have a relative in the armed forced and I am sure they would embarrass me to death if they saw what an effort this is for me.

It was nice to get around the park and complete my second step of my jogging plans.

I was a little slower than usual today, but I partly put this down to how cold it was outside and feeling like I was freezing. I need to get used to it though, as its not going to be warm for a couple of months ď Š I now can walk around the track without any major effort and its now onto the next stage.

Thanks so much for listening to my second podcast about learning to run and I hope you have enjoyed it.

If you would like to watch all my Podcasts and also finish this album then you can access all of the on my website at myweightlossdream.co.uk/podcast/ and chat to you again soon.

Thanks again for listening and best of luck with your own jogging journey.

Samantha & Dominic Milner MyWeightLossDream.co.uk And don’t forget to connect with us on social media:  https://facebook.com/myweightlossdream  https://twitter.com/weight_lossme  http://www.pinterest.com/weightlossdream And to get regular updates from us sign up for our free weight loss and fitness newsletter below: http://myweightlossdream.co.uk/ebooks/freenewsletter/