How to start running (cardio training pt 1)

13 min readFeb 16, 2023

Know what to do and do it consistently. An amateur’s instructional manual on running

Table of Contents

A. Introduction

If you’re lost, the answer is education. If you’re educated, the answer is execution. If you’re executing, the answer is consistency. By Dan Koe
The 3 stages of mastery: If you don’t know, you need to know. If you know, you need to do. If you do, you need to be consistent. By Githae

The 3 pillars of health:

Exercise
Nutrition
Sleep

The 3 levels of exercise:

Body weight (moderate)
Machine-assisted (intermediate)
Free weight (advanced)

Q1: At what stage of mastery in reference to exercise are you at?

Q2: Which pillar of health do you focus on mostly?

Q3: Which pillar of health do you need to work on?

Q4: What level of physical exercise do you operate in mostly?

The principles:

>>BUILD BY DOING: Build your knowledge (know what to do) + Build your form (know how to do it well) + Build your habits (Do well, often)
>>BECOMING: Mental fitness (Believe you can do) + Physical fitness (Do what you believe) + Activity fitness (Keep doing)
>>THE PROCESS: Air + Water + Energy + Muscles (resources you have)-> Exercise (use the resources) -> Generate Heat (expend energy) -> Rest + Nutrition (replenish energy)
>>GOALS: Overcome traditions (the past)+ Exceed limitations (the present)+ Manage expectations (the future)

The objective of this instructional manual is:

To enable someone who has never run before or is a beginner to transition to being an amateur runner, running at least 5–6 min per km.
To enable professional runners to adopt a low-intensity program during their slow-down days.

Why run or walk?

By @singhcredible*

>> For physical, mental and social well-being.

The paradox of energy: Expend more energy to get more energy. So, go for a run or ‘walk’
Been sitting at your desk for hours? Go for a run or ‘walk’
Feeling so angry you could explode? Go for a run or ‘walk’
Got dumped? Go for a run or ‘walk’
Do you have little kids? Go for a run or ‘walk’
Worried about the world? Go for a run or ‘walk’
Can’t make up your mind between getting big or shredded? Go for a run or ‘walk’
Have brain fog? Go for a run or ‘walk’
Binged a whole series on Netflix? Go for a run or ‘walk’
Is the sun shining outside? Go for a run or ‘walk’
Blaming others for your problems? Go for a run or ‘walk’
Have a worry on your mind? Go for a run or ‘walk’
Zoned out on social media for hours? Go for a run or ‘walk’
Feeling annoyed? Go for a run or ‘walk’
Can’t decide what to do with your life? Go for a run or ‘walk’
Can’t decide what to do next Go for a run or ‘walk’
Ate too much food yesterday? Go for a run or ‘walk’
Nervous about a presentation coming up? Go for a run or ‘walk’ etc

#Why do cardio (running):

Do it, to improve your endurance.
Do it, to train your breath.
Do it, for the dopamine release.
Do it, for the increased lung capacity.
Do it because you want adaptable blood vessels.
Just do it.

#Benefits of ‘low’ body fat (By @najib_rahal):

Tons of energy
Better sleep
Better mental health
Improved vascularity
Less sugar cravings
Lower cortisol levels
Looks great (need muscle)
Higher testosterone levels
Insulin sensitivity through the roof

Developing a winning mindset

A. “What are the 10 most common reasons why people hate running?” from ChatGpt by @singhcredible

1. “The physical discomfort of running, such as muscle soreness, joint pain, and shortness of breath.”

>>Solution: Uncomfortable challenges provide friction which leads to growth. ++ Do body workouts, low-intensity exercise during the week such as walks squats matches calf-raise, lunges, stretches to keep the body active.

2. “The mental challenge of pushing oneself to keep going.”

>>Solution: Beat the voice in your head. When your mind screams to quit — do a little bit more. Increase your baseline. Soon, what you had thought impossible will be the norm. Take command of your inner dialogue.

3. “The time and effort required to prepare for a run.”

>>Solution: Decide the route the day before. Have your clothes out, ready to go. Tell people (family, friends) that you’re going for a run. Reduce friction to get started. Momentum will carry you forward.

4. “The potential for injuries, such as sprains, strains, and stress fractures.”

>>Solution: You can reduce the risk of injury by:
• Run slow
• Warm-up
• Stretch daily
• Strength train
• Sleep and eat well
• Get the right shoes for you
• Gradually increase the distance
>>++ Manage transition from dormant-to-active i.e. warm up before you start and active-to-dormant i.e. cool down after you finish.

E. “The feeling of being self-conscious or judged.”

>>Solution: Nobody thinks about you as much as you think about yourself. And if they do judge you, that’s their problem. Focus on what you can control:
• Your goals
• Your effort
• Your thoughts
Yours is the only opinion that counts.

F. “The monotony of running the same routes repeatedly.”

>>Solution: You don’t have to run the same routes all the time. Mix it up. Explore new places. Let your mind wander. Bring a friend and see where the conversation goes. Running is as fun as you decide it to be: ++ Identify different routes other runners use by using the Strava app

G. “The inconvenience of finding time to fit running into a busy schedule.”

>>Solution: You don’t need more time, you need better priorities. How many hours do you spend:
• Watching TV
• Scrolling social media
• Getting sidetracked by notifications
If you want it, schedule it.

H. “The expense of purchasing running gear and accessories.”

>>Solution: Running requires minimal gear. Shoes, shorts and a shirt is often all you need. Most other sports require expensive equipment. Running is free.

I. “The potential for feeling lonely or isolated during solo runs.”

>>Solution: We’ve normalized overstimulation and busy schedules. But alone time is the best time. You need to learn to enjoy solitude. Use running to break free of the rat race and connect with yourself. ++ Join a community, group or challenge in the Strava app

J. “The discomfort of running in extreme weather conditions, such as heat, cold, or rain.”

>> Solution: Here’s where you invest in proper gear. “There’s no such thing as bad weather, just soft people.” — Bill Bowerman, Olympic coach & Co-founder of Nike

>> By @smithhmackenzie: The only people criticizing you for eating healthy, going to the gym, and working on yourself… Are the ones that are insecure and wish they were doing the same

Q5: Which of the above reasons has been the biggest reason for not running or doing physical exercise? What do you plan to resolve that?

B. Feelings & thoughts to overcome:

1. Not wanting to get tired

>>Insight: Tiredness can be a result of being sedentary for too long. The paradox of energy is the more energy you use the more energy you get. To whom has more is given, to whom hasn’t that which he has is given away. A body in motion stays in motion, and a body at rest stays at rest (Newton Laws of Motion).

2. Not wanting to feel pain

>>Insight: As the cliche saying goes, no pain no gain. With good bodyweight exercise a person can improve their physical form in a manner as to reduce the chances of physical injuries.

3. Wanting comfort and lazing around

>>Insight: Rest is important but it’s more fulfilling after doing some physical activity.

4. Feeling like exercise isn’t meaningful and you should be doing something you think is more meaningful like making money.

>>Insight: The fitter you’re the more disciplined and productive you will be at work. The fitter you’re the more you’re able to enjoy your wealth.

5. What will people think or say about you

>>Insight: People may have their thoughts on different positive initiatives you’re doing. But they aren’t thinking so much about you, they have bigger things to think about and it never matters anyway what they think or say. You’re solely responsible for the stewardship of your body because you are the only person who will ever live there and its joys or pains are yours though the same has a second-order effect on those you are related with.

6. Exercise is for the young people

>>Insight: The older you get the more of a necessity it is for one to exercise due to muscle loss, low energy, poor posture, health, mental etc

#Inspiration

1 Timothy 4:8 For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come.
>> If you don’t exercise both physically or spiritually, MISS ON ALL BENEFITS. If you only do physical exercise, SINGLE BENEFIT (NOW). If you only do spiritual exercise, DOUBLE BENEFIT (NOW AND HEREAFTER). If you do both physical and spiritual exercise, TRIPLE BENEFIT (DOUBLE NOW PLUS HEREAFTER). We aim for triple benefit, first with the focus on faith and family (spiritual exercise of prayer) and now the physical exercise.
Luke 2:52 And Jesus increased in wisdom and stature, and in favor with God and men.
3 John 1:2 2 Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.

Preparing for Physical workouts

#Challenges/goals:

1. Cardio (low intensity): Walk at least 20 Km comfortably
2. Cardio (medium intensity): Run at least 10 km comfortably (Ultimate goal): men (within an hour or 6min/km), women (within an hour twenty minutes or 8min/km), your race your pace
3. Cardio (high intensity): Sprint and hill sprints
4. Consistent Habit: Do at least 1 walk and 1 run per week consistently for 12 months.

5. Properly lifting your leg while running
6. Breathing through the nose while running

Q6: What challenge level, among the ones listed above, do you see you can immediately engage to achieve in the next 1 month?

#Health Awareness

Measure body weight & BMI
Measure heart beat rate: A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute. (By mayoclinic.com)

Measure blood pressure: As a general guide: ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg. high blood pressure is considered to be 140/90mmHg or higher. Low blood pressure is considered to be below 90/60mmHg. (By nhs.uk)

#Pre-requisite:
1. Good light shoes that won’t hurt feet
2. Light Running clothes. Reflective tops. Tights to prevent thigh friction.
3. No heavy eating a day prior to running, drink water the night before
4. Apps:

Strava (to track running). Use the app to identify common routes that other runners are using around your area, and assess their safety and best time to run. Plus groups. Record everything — runs, rides, hikes. Discover anywhere. Recommends popular routes based on your preferences. Build a support network. Get data insights to understand your progress and see how you improve. Join and create challenges.
30 Day fitness challenge (to exercise and prep body): Workouts at home, suit for anybody anytime.
Strength log, workout trainer: The StrengthLog App is both a workout log and a source for proven strength training programs and tools that will speed up your gains. With it, you’re able to log every workout, view and analyze your progress, and find a program that’s right for you. This workout app truly is built for lifters, by lifters (in cooperation with thousands of other lifters).
Google fit: Get instant insights when you exercise and see real-time stats for your runs, walks and bike rides. Fit will use your Android phone’s sensors or Wear OS by Google smartwatch’s heart rate sensors to record your speed, pace, route and more.
Watches: Built-in GPS not connected GPS for accuracy, waterproof, store charge for long. For example, Wear OS, Samsung, Fitbit, Garmin
My Fitness Pal, Calorie counter: Track progress toward your nutrition, water, fitness, and weight loss goals with MyFitnessPal. This all-in-one food tracker and health app is like having a nutrition coach, intermittent fasting tracker, meal planner, and food diary with you at all times.

Link example of running equipment: https://twitter.com/singhcredible/status/1601568723353174016?t=3BcKre_733jq-fLRwufAyQ&s=19

#Drawbacks:
1. Weak glutes: feet drag, unable to lift leg properly when running
2. Leaning forward: leading to a stomach stitch
3. Sitting all day: Weak knees, Knocking knees.
4. Back pain: tight hips, hip flexors
5. Tight muscles.

#Active Form Conditioning
The following exercises will aid in improving your physical form and help you manage the transition from a sedentary to an active lifestyle:

A. Exercise (Low Intensity + Warm-Ups)

1. Stretching: to untighten muscles
2. Breathing exercises: relaxation and practice nose breathing
3. Walking before running, till you can walk fast without breathing heavily.
4. Skipping rope and jumping jacks — condition body for jogging, breathing, mind focus and decluttering
5. Core exercise: glutes and stomach (horse shape, heart shape) — improves breathing and air regulation, reduces jelly belly. Work on your gut health to improve and strengthen your core
6. Squats: untighten and strengthen knees and hips
7. Hips: Hips openers (abduction), Hips closers (adduction), side-to-side lunges
8. Hip Flexors: Bulgarian split squat, forward lunges, reverse lunges, burpees
9. Glutes: Forward lunges, backward lunges, squats
10. Hamstring: leg swings (sideways), leg swing (forward/backwards)
11. Legs: High knees, kicks (bent leg), kicks (straight leg)
12. Calve raises stretching for hill sprints
13. Feet: Toe walk, heel walk
14. Nutrition: nutrient-dense diet, water, intermittent fasting

Link: https://twitter.com/singhcredible/status/1607735447790440450?t=NT3w_j_EOcmre6TANgxTeg&s=19

Credit

calf raises credit

Q7: What is your preferred low-intensity exercise (warm-up activity)?

B. Definition

A set is a group of repetitions (an example would be 3 sets of 12 repetitions).
A repetition is a single time you perform the exercise.
Variation: Exercise variation is exactly what it sounds like. It means you do a bunch of different kinds of exercises. Exercise variation can be in reference to one workout, or your week of workouts, or your entire training program.

Avoiding Injury

#Common injuries to avoid:

Knee injury, ankle twist, toe friction: do body workouts
Muscle pain: do warm-ups and cool-downs
Friction in thighs: wear a stretcher plus work on abductors
Stomach stitch: due to running while leaning forward
Accidents, tripping
Tired muscles lead to reduced immunity
Nausea: vomiting, diarrhoea

#After workout side effects (or Post Intensive Physical Activity)

1. DOMS — Delayed Onset Muscle Soreness:

>> Symptoms: Signs of overexertion (pushing too hard during physical activity) include: dizziness, feeling faint, lightheadedness, nausea, shortness of breath, thirst, vomiting
>> Solution: Consistency beats intensity. Avoid ego lifting. Use progressive workload. Let your body adjust accordingly, push to 120 % and give good recovery & consolidation where you do 100%.

2. Dehydration

>> Symptoms of dehydration include: dizziness, dry mouth, extreme thirst, feeling faint or lightheaded, less frequent urination, tiredness, weakness
>> Solution: Take lots of liquids, pre-& post-workout.

3. Dizziness:

>> Symptoms: The body uses oxygen during workouts. Heart rate & breathing becomes faster to facilitate higher oxygen intake. It’s a sign that the brain requires more oxygen.
>> Solution: Breath enough, breathe deeply enough to facilitate higher oxygen intake.

4. Low blood pressure (hypotension):

>> Symptoms: In addition to dizziness, symptoms of hypotension include: blurred vision, fainting, fatigue, loss of concentration, and nausea. Blood pressure goes low within an hour of exercise
>> Solution: Reduce workout intensity to within an hour or 30 minutes, warm up, and maintain momentum with low-intensity workouts

5. Low blood sugar (hypoglycemia):

>> Symptoms: Sugar is the body’s primary source of energy. Muscles use a lot of sugar during exercise. Common in early morning exercises. Symptoms of hypoglycemia include: dizziness, anxiety, clumsiness, fatigue, hunger, irritability, shaking, sweating
>> Solution: Replenish energy levels by eating nutrient-dense foods, glucose,

6. Abnormal heartbeat (arrhythmia):

>> Symptoms: The heart beats too quickly, slowly or irregularly. Caused by conditions or emotional stress. symptoms do occur, they include: dizziness, change in a heartbeat,
fainting, lightheadedness, shortness of breath, sweating
>> Solution is jogging in splits, fast walking, skipping rope, HIITS in splits, and cycling. Medium intensity workout+ rest.

Q8: What kind of side effect has affected you or prevented you from doing exercise?

>>THE PROCESS: Air + Water + Energy + Muscles (resources you have)-> Exercise (use the resources) -> Generate Heat (expend energy) -> Rest + Nutrition (replenish energy)

Action plan (Summary)

#Questions