My Basic Running Program

"Motivate Thyself" Says:

August 31st, 2008, 17:14 pm

Have you run it through a compiler yet? :-)

The Success Professor Says:

August 31st, 2008, 17:34 pm

Excellent! I’ll have to write one for my elliptical use!

Unkas Says:

August 31st, 2008, 17:35 pm

It seems a think-shit

James Says:

August 31st, 2008, 17:38 pm

Geeking it up - love it!

Leo Says:

August 31st, 2008, 18:15 pm

Yeah, I was trying for a little geek humor. For those who are confused, here it is in plainer language:

* I just keep running as long as I feel great
* I stop when I’m in pain
* If I’m out of breath, I slow down for a little bit
* If I’m tired and I’ve had a great workout, I stop
* If I’m a bit tired but I don’t feel like I’ve had a great workout, I tell myself to get my butt in gear

It’s not complicated, and it works. Just run as long as you feel fantastic. :)

Unkas Says:

August 31st, 2008, 18:22 pm

It looks better. Do you read”The zen of running”?

Dan Says:

August 31st, 2008, 18:43 pm

I chuckled. And learned something. Well done.

Darla Borwn Says:

August 31st, 2008, 18:46 pm

LOL — from one geek to another. :)

JB Says:

August 31st, 2008, 18:52 pm

Hey Leo,
I started running again, after about 5 years of very sedantry desk work, and the birth of our first 2 kids.. but stopped on advice, because i ended up getting really sore hips and shins.. do you have any tips to avoid minor injury when getting it going? because i really love to run, and it was great for my energy and general resiliance to life’s ups and downs.

AwakeBlogger Says:

August 31st, 2008, 19:01 pm

Have you ever tried another aerobic exercise to a deeper degree? I personally prefer swimming to running. One major advantage is that if it happens that you drop out of your rythm (it happens to the best ;)), it is much easier to get started again!?

natalia Says:

August 31st, 2008, 19:01 pm

quite funny! I just run 9k on Sundays in the waterfront walk, it’s beautiful, watching the sea.. and truly inspiring, there are many old men running (faster than me!)

Leo Says:

August 31st, 2008, 19:07 pm

@JB: Hmmm … how long were you running when you stopped? A few weeks or months? And were you very overweight, or just a little (or not at all)?

I’m not a doctor or even a running expert, but from what I’ve read:

1. If you are very overweight, running can put a lot of stress on your joints. It’s often better to start with a walking program and only gradually add in running as you lose some weight. Walking is great, and combined with healthy eating it can take off a lot of weight … then you can run with less fear of injury.

2. Shin pain is common when you first start running. Just rest a little (a few days) and take it easy when you start again. Your body commonly has some pains when you start running, as the joints and tendons are not used to running and need to adapt. It goes away, especially if you rest a bit. The hip pain may be similar, though I’m not sure … it’s probably best to get it checked out.

3. In any case, running should always be done gradually. I’ve been running fairly consistently for a few years, so I can take on a marathon plan without too much fear of overdoing it (though even then I have to be careful) … but if you’re fairly new to running, it’s not a good idea to start with too much running, and definitely not too fast. Your body need to adjust.

4. Always take rest days. If you’re just starting, take a complete rest day in between runs … so run every other day. If you’ve been running awhile, you can get away with doing short — and VERY easy — runs on the rest days. Don’t overdo that though.

5. Always build up slowly. Start out with a combo of running/walking, gradually increasing the running until you can run the whole time. Search for my post on going from sedentary to running for more.

6. The general rule is don’t increase by more than 10% per week … so if you can run a mile, don’t increase by more than a tenth of a mile each week. And every 3-4 weeks, you should have a “rest week” where you cut your mileage back.

These are general rules and can be broken by someone with experience, who is doing it carefully. But for beginners, they should not break these rules, and in most cases they do. Which is why injuries result.

Even if you follow the rules, you will probably have a little shin pain or pains elsewhere. Again, just rest and go back into it gradually. Ice helps, as does beer. :)

Leo Says:

August 31st, 2008, 19:08 pm

@AwakeBlogger: Yes! I love other forms of aerobic exercise. Swimming and biking especially, but anything is good. I’m not a great swimmer but have used Total Immersion to help me improve. Still have a ways to go though. :)

Charles Says:

August 31st, 2008, 19:22 pm

@Leo

I definitely concur on your post @jb.

I am a bit overweight, and if you don’t follow the rules its easy to get discouraged and give up. I think the big key is start small, and build up. Do what you are comfortable doing for a couple of days, and then increase it just a bit. Wash, rinse, repeat. The more out of shape you are, the simpler you start. I started jog walking. If you are really out of shape, then just walk. Build up to fast walking, then jogging, etc.

Of course, I think any exercise program requires this kind of approach. The biggest problem with exercise plans is that most people want results right NOW, and that is just usually not the way it works. Give yourself a couple of weeks, and measure against where you started.

Mike Says:

August 31st, 2008, 19:41 pm

My marathon training plan (tungue in cheek):

1 - Ran as far as you can, as fast as you can, as long as you can, until you are completely exhausted.
2 - Turn around and sprint home
3 - Repeat 8 days a week.

On a more realistic note, any new physical fitness program should be viewed as a lifestyle change. Don’t try to rush results. Progress slowly and soon enough you will be at the intensity level you want without injury.

Toni Says:

August 31st, 2008, 19:46 pm

@Charles

I’m agree with you. I’m also overweight and a couple of years ago I start training for a marathon with a serious trainer (an olympic guy) as a way to motivate myself. After tree months i suffer a shint splint and the motivation was gone.

Now, I’m starting another time and, like Leo says, I’m triying first to stablish the exercise habit, also jog walking, and I’m sure I run my first marathon in a couple of years

The Daily Minder Says:

August 31st, 2008, 20:06 pm

Brilliant I love it.

Do you do the iPod Leo?

TDM

Eric C Says:

August 31st, 2008, 20:18 pm

…. labels and GOTOs? Really?? Didn’t those go out in the 70’s with disco? :)

Fun little post :)

Andrew is Getting Fit Says:

August 31st, 2008, 20:44 pm

10 run
20 goto 10

Leo Says:

August 31st, 2008, 21:04 pm

@Eric C: Hey, I said it was *basic*. :) Also, my programming education ended in the early 80s, on an Apple IIe … so I apologize for the retro-ness.

@Andrew: But that’s an endless loop! You’d never stop running! If so, how did you write the comment? ;)

@TDM: No, I don’t do the iPod, although I have done it in the past. I have nothing against running with music, but I kinda like the quietness in my head. Note, however, that I didn’t say reverberating echoes inside my head. :)

eclecticaliah Says:

August 31st, 2008, 21:10 pm

I don’t believe anyone has mentioned incorporating warm up/cool down and stretching into the routine as a way of avoiding injury. Also, if you get shin splints, I’ve been told (by a college PE teacher) that they are often a result of a muscular imbalance between the shins and the calf muscles. To build up the shins, get a loop of stretchy band (can be bike tire innertube) and hook it around something like the foot of your bed or table, and then use it as a resistance band to work that muscle in your shin. Put your toes in the loop and flex your toes against the resistance of the band.
I’m not sure if you can picture what I mean from my description. If anyone else can explain it more clearly than I did, please do!

John Lacey Says:

August 31st, 2008, 21:11 pm

lol. That was cute Leo. Brings back memories of when I used to program my humble Commodore 64, ah.

Amanda Himelein Says:

August 31st, 2008, 21:20 pm

You’re a little loopy, you know that, dude?

But I really liked the program. :) Primarily because I’m geeky too.

Leo Says:

August 31st, 2008, 22:02 pm

Ha! Loopy!

Dot H. Says:

August 31st, 2008, 22:16 pm

I love the first three lines. I’m afraid my workout looks like this:

1. Is it hot out (over 85 F)? Is it cold out (below 32 F)?
2. If Y, stay home.
3. Else walk.

Bryon Black Says:

August 31st, 2008, 22:29 pm

I loved it! I was wondering if the variables had actual values and started to insert possible values. E.G. Heart Rate, and some sort of pain perception scale. I have been following your blog for some months now (even set it as one of my home pages) but this was the first time that you got me to reply!

Lisa | Holistic-Treatment-for-Depression Says:

August 31st, 2008, 22:36 pm

I like it. No guilt, no masochistic drive to just “keep running” — just run for as long as it feels good.

Is it Will Smith who talks about running as a preparation for life? You know, “keep running through the pain”, etc.

I guess how you look at the discomfort of running depends on what motivates you –overcoming challenges, or feeling good.

Allen Snook Says:

August 31st, 2008, 23:22 pm

Well, now that brings back memories of sitting in the back room of the house with my Radio Shack TRS-80 Color Computer, carefully entering BASIC programs, practicing for the day when I’d be carefully entering C# programs.

:)

Thanks for the bit of nostalgia…. now, let’s see if I can apply that to an exercise routine.

Cheers…

…Allen

Tablebread Says:

September 1st, 2008, 0:05 am

Hmm, I think I read somewhere that dinosaurs eat people who use GoTo statements :) wonderful post.
I’ve been a lurker for a while and I love your blog. I run about three times a week but nothing serious.

Ryan McLean Says:

September 1st, 2008, 0:27 am

I don’t understand this at all sorry
Please explain in greater detail as I want to start running

Leo Says:

September 1st, 2008, 0:58 am

@Ryan: It was a programming joke … the plain English version is above in one of my comments.

But if you’re looking to start running, here are some better posts I’ve done:

Beginner’s Guide to Running
How to Go From Sedentary to Running
The Zen of Running

Jarkko Laine Says:

September 1st, 2008, 2:15 am

Hehe :) I didn’t know you speak BASIC too, Leo!

Way to go, and thanks for sharing your running tips!

Miguel de Luis Says:

September 1st, 2008, 2:49 am

I have already started to run, it’s been great, I have slowly increased from a 4 minutes run (no kidding) to almost half an hour.

but I think I’m approaching my available time for running (I also attend a gym) and I’m wondering, now what?

JB Says:

September 1st, 2008, 3:04 am

@Leo
Thanks for taking the time to reply. Yes, a bit overweight. I think I will give a go with starting with walking, progressing to running. Also nice to know that some shin pain is normal (i can use it as a counter argument to the naysayers!).

Steve C Says:

September 1st, 2008, 3:17 am

I am someone who took up running about 2 years ago because I was overweight, underfit and feeling my age (I’m now 50 - so you are never too old to start :-)). I would encourage anyone who starts running to do as suggested and start slow and easy. Take notice of what your body is saying and if you are in pain stop and if it continues seek advice.

One thing that helped me to keep going in the early days was having people to run with and encouraging me to keep going out when I didn’t feel like it. It made the difference.

Like Leo I don’t listen to music when I’m running as it’s nice to have the time to hear what’s going on around and also to think.

Love the Basic program - brought back old memories!

Paolo Says:

September 1st, 2008, 3:51 am

Thanks for the program translation. I was feeling a little lost! :D

John Says:

September 1st, 2008, 8:15 am

Always stretch before and after exercise. One method I was taught was to tighten the muscles while stretching then relax. If you do that then you can usually reach a wee bit further.

sassamifrass Says:

September 1st, 2008, 8:28 am

Tee hee - thanks for the giggle! :P

Renee Says:

September 1st, 2008, 10:59 am

Running is so bad for the body. Ask a chiropractor or podiatrist about it. You will pay for it later. :(
Renee

Christopher Perilli Says:

September 1st, 2008, 11:03 am

Long distance running does not make you healthy… I repeat long distance running does NOT make you healthy.

It wastes muscle, it kills joints, it saps you of strength.

Ever look at marathon runners as opposed to sprinters?http://www.thebetterweigh.com/images/marathoner_sprinter2.jpg

long distance running is a aerobic work out, cardiovascular work outs are inferior to anaerobic workouts. Aneorobic is different then just running straight for long peroids of time. Anerobic is bursts of energy used over a shorter period of time. Sometimes its called HIIT High intensity interval training.
THink boxing, jumping rope, martial arts, sprinting, even basketball. Any where were you go from 0-100 then back down to 0 full force for a short amount of time will yield the best results for your body time and time again.

Being from someone who works out 5 days a week and trains martial arts, these type of work out routines are for the top elite athletes, olympians, and anyone who relies daily on their fitness for their jobs. http://www.crossfit.com.

I stopped running altogether, I developed whats considered running knee. And since then I have switch my routine and found immense benefits from it. I have droped 5 pounds of body fat, but not lost a single pound of muscle, lighter stronger and faster on my feet not to mention I have little worries of shin splints and the usual running tightness.

if you want to stay in optimal athletic shape, with the least amount of body fat and the MOST amount of muscle. try stuff like sprinting. running just depletes you of your muscle and strength. Just my 2 cents. Def not trying to knock runners, but there is a better way I know cause I was there.

http://www.yinvsyang.com

Michael Lesniak Says:

September 1st, 2008, 11:16 am

As a geek I just have to thank you for showing me your BASIC running program — just great :)

Kelly Says:

September 1st, 2008, 11:20 am

I highly recommend reading Chi Running by Danny Dreyer. Check it out at your library. I had terrible shin splints but they completely went away after applying his techniques. It’s similar to Pose method. The idea is that running shouldn’t be hard on your body if you do it right. It’s worth the read, IMO.

I have Zen Fever! Says:

September 1st, 2008, 12:09 pm

LOL. A computer program about Running! Leo- Very interesting. Now you can talk about walking.

Brett Says:

September 1st, 2008, 13:21 pm

It really does bring out the geeks in the audience doesn’t it? Good post Leo. This is going to be pretty shameless plug, so forgive me. There’s a 5k coming up in my town called the CIBC Run for the Cure (I’ll let you Google it). It’s a massive volunteered event for Breast Cancer. For the first time, I wanted to run it, but I know that I’d pretty much being going from couch to 5k in 2 months - that’s pretty aggressive. If you’re like me, and you really want to ease yourself into running as fast as you can, try out Podrunner Intervals (again, I’ll let you Google it if you’re interested). The mixes switch between two BPMs so that you can step up from fast-walking and jogging to straight jogging. I’m on week 5 of 10 now, and I already see the finish line (excuse the pun). Oh yeah, it’s also free: it’s a Podcast you can subscribe to via iTunes, but you can also directly download the mixes from them, no information submission required.

Brandon Watkins Says:

September 1st, 2008, 13:48 pm

Holy crap that’s funny. It’s been so long since I read/wrote BASIC. Is it geeky enough that I immediately started considering how I might have written the code differently?

Dori Says:

September 1st, 2008, 13:57 pm

You had me laughing out loud! (But only after the 10 seconds of “what the heck kind of running program is this?”)

Oh! HAHAHAHA!

I’d love to see your sleeping or eating program. :)

chris Says:

September 1st, 2008, 14:01 pm

I didn’t get it because I’m not a “geek” (and I mean this with out utter reverence) but I do appreciate the humor. This sounds like my work out. I keep going until I’m tired or I need to rest.

Leo Says:

September 1st, 2008, 18:57 pm

@Renee: Actually, running is great for the body, if it’s done safely (see the rules I posted in my comment above). It’s great for your bone health and of course excellent for your cardiovascular system, muscles and mental health. Most doctors agree.

Brice Says:

September 1st, 2008, 21:37 pm

Learn a modern programming language. Reading that makes me sick!! Fun stuff :) But seriously, I don’t want to see anymore GOTOs on Zen Habits.

Stephen Says:

September 2nd, 2008, 3:48 am

@Christopher Perilli - I couldn’t agree with you more. I train, as well as teach, boxing and wrestling. At one point I was running most days. Now I haven’t run or done any long slow cardio in about 2 years. I also eat comparitively large amounts of certain types of fat.

I recently posted on my blog regarding the science behind why interval training is more effective for fat loss and also my ideas on the best diet for humans. The diet is different for each of us but is founded in what I feel is solid logic and backed by my own and other’s experimentation.

If someone has no cardio base then running, or even walking, is a good idea. But once you have that base it is time to step up to intervals. Check out my blog if you want an explenation why.

EscapeVelocity Says:

September 2nd, 2008, 8:56 am

@JB–dunno about hips, but getting good running shoes and running on the wrong side of the road part of the time has helped with my knees.

Kim Says:

September 2nd, 2008, 16:14 pm

Leo,

OMG…thanks for un-geeking it in the comments…boy was I confused!

Kim

Doggie Sensei Says:

September 3rd, 2008, 6:01 am

My doggie is my coach. Everyday she needs to get out and run, and I get dragged along!

Doug Heacock Says:

September 5th, 2008, 0:03 am

What a hoot–haven’t seen BASIC code for a decade or so, and heaven knows I wrote a ton of it (Applesoft BASIC, that is). Thanks for a very clever post!

Margo Says:

September 6th, 2008, 12:32 pm

For your hips and shins, I highly recommend adopting a twice-a-week yoga practice.

I take vinyasa/flow classes, and the endless variety of poses keeps me engaged in what I am doing, in tune with my body, and teaches me how to activate and work into those deep muscles that tend to tighten up when I run.

It will also help alert you to alignment issues you have that could be negatively impacting your running.

Kalyani Says:

September 7th, 2008, 0:45 am

I heartily second Kelly’s recommendation to check out the book Chi Running by Danny Dreyer. I got it from my public library as well, and it’s helped me tremendously. I never thought I’d be able to run again after having to get back surgery for a herniated disc that nearly paralyzed me in my early twenties. Up until that point, running was an integral part of my life and who I was, especially coming from a family of runners.

Thankfully, the surgery was a success and over the last decade I’ve grown to love swimming, pilates, and yoga, especially because I learned through those practices how essential an intent awareness and constant readjustment of one’s form are to being pain-free in any exercise. But there’s nothing like running, and I was determined to find a way. Not too long ago came across Dreyer’s book, which was a fabulous discovery. Before, when I’d try to reintegrate running into my routine post-surgery, back pain and shin splints were inevitable no matter how conditioned I was. Now, I have absolutely no pain! Though I’m working back into things gradually, I can’t wait to start seriously training for my first 10K, which will be my first competitive run in 14 years. I’ve always dreamed of running a marathon, and hope I’ll be able to do so in the coming years.

Remember what it was like to run as a kid? I never thought that as an adult I could once again experience that light boundless movement, those same fluid strides of my elementary days. But I have, and without pain! Yay! =D I’m completely inspired, and think that anyone who wants to start running, even after a serious injury, should at least take a look at this book and the techniques. Haven’t read the book on the Pose method that Kelly mentioned, but certainly plan to.

دردشة Says:

October 13th, 2008, 12:13 pm

Leo,

OMG…thanks for un-geeking it in the comments…boy was I confused!

Kim