Pinch My Salt

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Confession

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Near Innsbruck, Austria

So, I started jogging.

That’s my big confession.  Not much of a confession, you say?  Ok, here’s my confession:  I can’t jog.  Not good enough for you?  Well, I can’t do push-ups either.  Not one.  Not even the girlie kind on my knees.  I don’t like to tell people that because as far as I can tell, I’m pretty much the only person in the world who can’t even do one measly push-up.

But back to the jogging.  I really can’t jog.  Even in Junior High, back when kids were still encouraged forced to exercise in school, and Ronald Reagan wanted me to be able to jog a mile around the school track, I couldn’t do it.  I wasn’t overweight.  I just wasn’t a jogger.  And I couldn’t do enough sit-ups either.  So I hated P.E. class and I hated that Presidential fitness program because it always seemed like I was the only one who couldn’t run the mile, who couldn’t complete enough sit-ups, who couldn’t do the pull-ups.  And if push-ups had been part of that program, I guarantee you that I wouldn’t have been able to do enough of those either.

That stuck with me.  Those exercises weren’t part of our daily school P.E. regimen so I never had a chance to improve or see that it was possible to get in better shape and to actually score well on those fitness tests.  Instead, I labeled myself ‘non-athletic’ and trudged through five more years of Physical Education classes, dreading fitness tests and hoping I would never be singled out.

Does it sound like I’m blaming Ronald Reagan for the fact that I’m out of shape?  Well, I’m not.  I think we need fitness programs in schools now more than ever.  I just wish I had come away from those junior high P.E. classes with confidence and knowledge of how to improve my athletic ability instead of feelings of inadequacy.  But I guess Junior High is all about feelings of inadequacy anyway.

So, back to present day.   After years and years of believing that I just can’t do it, I decided to start jogging.  Being married to a bad-ass Navy EOD Tech for 8 years, I’ve become quite familiar with the inside of a gym.  I’ve slowly overcome most of my “I just can’t do it” feelings that used to be associated with all sports and/or fitness equipment.  But jogging and push-ups are two things that I just haven’t conquered.  And yes, there is still some shame and embarrassment attached to it.

So why am I announcing this to thousands of strangers?  Accountability, for one.  If you all know that I’m working towards a goal of jogging for 30 minutes straight, perhaps I’ll be less likely to give up when the going gets tough.  But the other reason I’m sharing this is that I  know I’m not the only person in the world who can’t jog and I’m probably not the only one who can’t do one stupid push-up (I’m hoping that at least one of you will admit that and make me feel better about my shocking lack of upper-body strength).

I’m not saying that everyone should be out there jogging.  It’s a personal choice.  For me, it’s something that I’ve always wanted to be able to do.  I have no desire to turn into a competitive runner, but I would like to be able to go for a jog with my husband.  I want to be able to complete a 5K and get one of those ugly free t-shirts.  I want to burn more calories and I want a healthier heart.  Also, I want to lose some of the weight I’ve put on since moving back to the United States.  And I don’t do diets.

So I’m going to share with you the walk/jog program that I started a few weeks ago.  There are several versions of this type of program out there; they are generally 10-12 weeks in length and move you gradually from walking to jogging with the end goal being 30 minutes of nonstop jogging.  After 3 weeks of doing this, I’m really not sure if this particular program is a good fit for me, but I’ve decided I’ll just repeat week three until I feel like I’m ready to move on.  I’m not gonna lie, week three really sucked.  But I’ve decided that it’s not important how long it takes me to complete the program, as long as I eventually do finish it!

Bud Coate’s Ease into this Running Program

Before you start: get your legs ready with eight days of walking:  Walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days.

Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday, and Saturday.

Take a rest day or an easy walk on Tuesday, Thursday, and Sunday.

WEEK 1:  Run 2 minutes, walk 4 minutes.  Complete 5 cycles.
WEEK 2:  Run 3 minutes, walk 3 minutes.  Complete 5 cycles.
WEEK 3:  Run 5 minutes, walk 2 ½ minutes.  Complete 4 cycles.
WEEK 4:  Run 7 minutes, walk 3 minutes.  Complete 3 cycles.
WEEK 5:  Run 8 minutes, walk 2 minutes.  Complete 3 cycles.
WEEK 6:  Run 9 minutes, walk 2 minutes.  Complete 2 cycles, then run 8 minutes.
WEEK 7:  Run 9 minutes, walk 1 minute.  Complete 3 cycles.
WEEK 8:  Run 13 minutes, walk 2 minutes.  Complete 2 cycles.
WEEK 9:  Run 14 minutes, walk 1 minute.  Complete 2 cycles.
WEEK 10:  Run 30 minutes.

Note:  You may stretch out this schedule to include 2 weeks at a certain level if you feel tired after completing one.  Do not be tempted to shorten the schedule.  Remember, you are aiming for 30 minutes of uninterrupted running, not a distance.  Run as slow as you need in order to reach the goal.

From Complete Book of Running, Amby Burfoot, editor, 1997, Rodale Press

As I said, there are plenty of walk to jog programs out there.  A very popular one is the Couch-to-5K Running Program.  That program promises to have you running 3 miles in just 8 weeks.  Another is the 12-week Beginning to Run plan at Eat Better America.  Speaking from experience, I think a 12-week plan is more realistic for those of us who have never been joggers.

Regardless of which plan you choose to follow, remember that you can always repeat a week if you aren’t ready to move on.  The point of these plans is to ease yourself gradually into jogging, not push yourself too hard, become discouraged and give up!  Do you like how I’m assuming some of you will want to do this with me?  Come on, you know you want to!

Well, if you do want to give this a try, here are some tips/suggestions:

  • Get some new running shoes.  I’m serious.  Go to a running store if possible and get the right shoes for your foot.
  • Get a heart rate monitor.  I know not everyone can afford to run out and buy all this fancy new gear.  But heart rate monitors have really come down in price and I think it will help with your motivation. By using the heart rate monitor, I’ve been able to see improvements in my heart rate before I can actually feel a difference.  It has definitely encouraged me even if I haven’t seen much improvement anywhere else.
  • Run on the right surfaces.  A treadmill is actually a really good place to start.  You are in a controlled (read: air-conditioned) environment, you can keep a water bottle within arms reach, and you might even be able to watch television.  But if you don’t have access to one, or are too embarrassed to start your huffing and puffing in front of people at the gym, try running at a school track or find a flat running trail.  Just try to stay off hard surfaces such as concrete.  That means no sidewalks!  Running is hard on your joints, hard surfaces make it even worse.
  • Quit being self-conscious!  Don’t worry about what other people think.  Everyone has to start somewhere.

Now for the push-ups.  I don’t have a specific plan.  I’ve been back at the gym for about a month and am slowly building my strength up with weight training.  My goal is to do ten push-ups by the end of the year and I am confident that it won’t be a problem.  I’ll let you know when I complete my first one (I’m about halfway there).

Now let me tell you about that beautiful photo at the top of this page.  When we lived in Sicily, we had the opportunity to travel to several other countries in Europe.  That photo was taken on a weekend trip to Austria.  My husband was in Stuttgart, Germany doing some training and I flew up there to meet him for our wedding anniversary.  We drove to Innsbruck, Austria for the weekend and this photo was taken on a day trip to a place called Walderalm.  See that little road leading into the Austrian Alps?  That is where I like to imagine I am jogging when I’m on the treadmill at the gym.  And next time I visit Austria, I think I’d like to jog down that trail instead of walk.

And who wouldn’t want to run when at the end of the trail you can sit down at this table and enjoy fresh cheese from the dairy, a cold beer, and the view of snow-capped mountains all around you.

View from the Dairy

Reader Interactions

Comments

  2. jaf says

    after reading your post yesterday i went to the gym last night, i ran 1 1/2 miles. i kept thinking of your austria picture and the San Diego Bay which i love so much but only visit once a year. thanks for your post, it inspired me.
    Reply

  3. Angela says

    Way to go! Starting is usually the hardest. Treadmill Tip: Make sure the grade on the treadmill is at least 2.0. Otherwise, the slope is too hard on your knees and your body won't like it. Push-Up Tip: Use your core! The more you pull your stomach in and use your abs, the easier it actually is! Also, make sure you're alligment is correct - when elbows are bent and you're down in the full position (nose to floor) your elbows should be stacked over your wrists. Motiviational Tip: KICK BUTT PLAYLISTS! Sometimes you're tired and just don't want to move. But, listen to a few of those sure-fire songs that you just can't stand still to and you'll be able to get moving in no time! As always, begin with the end in mind and visualize it every day. You CAN do it!
    Reply

  4. Jennifer says

    Good luck to you! I am also not a runner, it is very difficult for me and it takes me a long time to even be able to comfortably run a mile. I even dream about running. So, in order to hold myself accountable to my fitness and health goals (running goals included -recently got a hand-me down treadmill!) and dieting (also need to lose weight since returning from overseas), I started a blog. Writing about it definitely works!
    Reply

  5. Lori says

    Good Luck. Once you can do a push up even girlie style you should take a look at the 100 push up program. I did it last winter and it is pretty good about getting you to increase your push up ability.
    Reply

  6. SallyBR says

    Congratulations on starting this program! I picked up running more seriously at age 40, when I married (second time) - by age 46 I ran my first (and ONLY) marathon, something I would never EVER imagine being able to do! running is great, all you need is to give the first step outside the door, and all others are easier..
    Reply

  8. Jess says

    Hey Nicole! Good for you! I am a runner by nature and I just love seeing other people get into it as well. I'm sure you will reach your goals--and keep us updated on your progress! And thanks for the photo of Innsbruck! My brother and I traveled there the summer after I graduated from college and we just loved it...
    Reply

  9. Andy says

    Best of luck on this challenge! I love to run but keenly remember just how difficult getting started was. If I could give one piece of advise it would be to get off the treadmill and head outside as soon as you feel comfortable. Its so much more fun to be out and to see the sites; see your neighbors; enjoy the sun/rain/breeze; and to add variety into what is otherwise a monotonous experience. I know not everybody lives in a great location to run outside but, if you do, you might find it much more enjoyable than the treadmill.
    Reply

  10. js says

    well good luck to you my problem lies in sit ups rather than push ups and I'm working on it as well... Other than that love the website and am nicking the red velvet cupcake recipe for a friends wedding so thank you
    Reply

  11. Harmony says

    In my yoga class we do push ups but the teacher calls them "float ups" and encourages us to really engage our abs and glutes and focus on floating up rather than just using our arms to push up (you can do this either on your knees or on your feet). I find that the feeling is much different and much easier when thinking about it that way. And needless to say, the more you practice them, the more upper body strength you'll develop, but try one as a "float up" and see how it goes.
    Reply

  12. Danielle V says

    Congrats on the running routine! I just transplanted to OR from San Diego and I miss the weather the most - you can do any activity outside ALL year long there! I highly recommend walking up Cowles Mountain - it is definitely a work-out with a great view! I, too, am not a runner, and in addition to walking the mile in school, I failed flexibility --- still scarred from that, too! I will say, though, that my SO are on our 4th week of Couch-to-5K on our iPhones and it has surprisingly created the inklings of a running confidence I did not know I had! I highly recommend it! Good luck and thanks for your recipes!
    Reply

  13. TheKitchenWitch says

    Oh, I've found the right place! I can't do a push-up, either. OR run. In school gym class, when we took those physical fitness tests, we had to do this thing called the "arm hang"...did you have that? They'd have you stand on a chair, hold onto a chin-up bar, then yank the chair away and see how many seconds you could "hang" with your chin on the bar...My time was always: ONE second. It was soooo humiliating! Good luck with the running program!
    Reply

  14. Rebecca says

    I understand exactly how you feel! I started running because I hate going to the gym. By running, I mean walking with a bit of very slow jogging thrown in (Couch to 5K) program. It was horrible (the running, not the program)! I don't like being red-faced or sweaty, and it seemed that no matter how much walking was a part of my running, I was always both. But I signed up for a 5K with my boyfriend and I finished the race. Since then, I've been running on again/off again. To encourage myself to stick to the on again part of that sequence, I'm signing up for a 5 mile race in the Fall. The most surprising part is that I can't wait! Not that I would ever admit it to my boyfriend.... Best of luck with your program!
    Reply

  15. CN says

    I am not athletic and I was always really bad about getting the mile done during school even though I was normal if slightly under underweight. I've actually done that running program and I thought it was really hard! I made it but my legs hurt sooo much. But then again I can do 15 pushups. I've always had more upper arms strength. Liked to climb trees. At one point I could do two pull ups but those are pretty much impossible. My legs have no muscle.
    Reply

  16. julo says

    I will surely never be able to do a chin-up. I am losing hope that I'll ever be able to do a single real push-up. But I am certain that anyone can go from being a non-jogger to a runner, given enough time! I was in the same boat as you, Nicole, just earlier this year. Around January I changed from my usual morning walk to a slow jog with lots of walking thrown in for that pesky breathing I tend to do. And just 8 months later, I am running 5K every morning. No joke. I didn't follow any of those plans, but I think I ended up doing something similar on my own. Basically, I just jogged as much as I could. I started with jogging about a mile. Then when I had that down I added a quarter mile, and then another quarter mile. Just around my neighborhood, on the pavement. Then I started running on a treadmill once a week. I don't really like treadmills because I get too obsessive over how fast I can run for how far. But my treadmill day once a week I would always see how far I could run. Pretty soon I got up to 3 miles. I couldn't run that far on pavement, no way. But I started upping my distances and before I knew it, I was there. And it's true, you will totally reach a point where you feel icky if you don't run. That doesn't mean it feels particularly good while you're actually running though! Though you'll feel great afterwards. :) And this is from me, a girl who dreaded running the mile in high school and could barely even do it. I HATED running, and now I love it, in less than a year. Just keep at it! You can do it! Rather than telling yourself that it's not your thing, tell yourself that you'll get to where you want to be if you keep at it, keep pushing yourself farther! Unfortunately, I'm still at a loss with the pushup. It was my goal to be able to do one by May. I'm still not there...but maybe some day. Thanks for posting this, by the way. It's nice to know that I'm not the only one who felt this way! :)
    Reply

  17. Jen says

    My jaw dropped slightly when I saw that first picture. The air is so crystal clear and the mountains are gorgeous. You're right; who wouldn't want to run if the incentive is a euphoric conclusion to a great exercise? I live in Los Angeles and the air quality is nowhere NEAR that of Australia's. I work for a program called Chef's Diet, and I've been balancing our meals with a regular workout routine. We deliver meals to your door made from fresh fruits and vegetables, lean, tender meats, the freshest seafood and complementary carbs and dairy products. If anyone is interested in a great way to balance out a good run, check out the Chefs Die give-away by visiting online to win a month of free Chefs Diet meals at http://www.myChefsDiet.com.
    Reply

  18. Kendall says

    I could never do pull ups. At all. Nothing close. Jogging...I didn't last long. Push ups...barely. But a pull up...I couldn't budge an inch. I remember we had to do this...climb-the-pole (or rope?) exercise for something. I got a little running start, jumped onto it, clasped myself around it and said "Alright, there you go, that's all I got." I should jog. :o\
    Reply

  19. Gsacabinet says

    Hi there It's been a long while since my latest comment. I would like to tell you that I couldn't finish the run in P.E. when I was in school too. I can't do more than 10-time situp and my mom can't do any! Your plan encourages me :) I hate jogging since it sometimes hurt my ankles but I"m starting one (not on the concrete where I usually perform the running). New shoes here I come~
    Reply

  20. Noey says

    omg. i can completely relate to your abilty to not do the mile. in my case i am overweight, well, according to US standards. i have this habit of never finishing the workouts i start mainly because i lose focus and drive. also my bf's made it a habit of saying "we'll see how long this takes before you give it up," statements. sucks right? oh well... maybe one day i'll finish a workout regime and lose the 40lbs i've been dying to lose. on the other hand, LOVE your website. my bestfriend recommended it because i asked her "how do you do cream cheese filled muffins?" =D
    Reply

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