How My Sister Lost 75 Pounds Run/Walking

莫莉·赫尔福德(Molly Hurford)
by莫莉·赫尔福德(Molly Hurford)
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How My Sister Lost 75 Pounds Run/Walking

We’ve all probably experienced theups and downs of a weight-loss journey。当您超级竞选的第一天,当您实际上是在新跑步鞋上跳出门时,为改变生活做好了准备。十分钟后,您要回到屋子里,感到精疲力尽。或者,也许您推进了30分钟的痛苦,但是之后,您非常酸痛,以至于您需要一个星期才能康复,到那时,您又回到了旧的例程。这是一个典型的故事,当有人决定开始跑步时 - 这肯定是我姐姐Colleen多年来播放了十二次的故事。然后,在2020年,随着她的30岁生日即将到来,她认为这次是不同的。这次,她打算在跑步之前弄清楚如何行走。这使一切有所不同。

自10个月前的第一次步行以来,她的第一次步行损失了75磅,而她的第一个5K跑步完成了 - 她比以往任何时候都更健康。作为一个大姐姐,我再也感到骄傲了,作为健身作家,我给我留下了深刻的印象。

在这里,她分享了她的最佳提示:

FIND YOUR WHY — AND YOUR WHAT

偶然的决议不会发生5磅。在2020年3月的大流行开始时,像其他所有人一样,Colleen是feeling stressed和无聊。她最初的“为什么”不会损失特定数量的磅:感觉好些。她说:“在我工作的面包店里,每个人都感到压力很大,而且我一直处于最糟糕的状态。从精神和身体上讲,它才刚刚开始穿上我。”然后,她弄清楚了“什么”。这不是旋转课或举重,那是自然。“我知道我必须做些事情才能摆脱我所处的顶空。我在外面玩耍,我总是感觉更好,而且我知道我需要回到这一点。”

开始比您想象的要小

In the past, Colleen tried to start tough workout routines: long runs and back-to-back-to-back fitness classes. They would work for a few days, but typically, the soreness or the mental stress of sticking to time-consuming routines caused her to stop altogether. This time, she started as small as possible:Taking the dog for a walk每天。她承认:“这并不是我和我的个性的典型特征,因为我倾向于开始一些事情,真的很努力,真的很快。”“但是这次,我让自己做一个缓慢的构建。即使是现在,我仍然让自己做一个缓慢的构建。我认为,“坚持下去”是从哪里来的。”

SPRINKLE IN RUNS — BUT KEEP IT EASY

“I know that technically,跑步由于您可以在任何地方做到这一点,因此可以作为合适的一种方式来访问。”她说。“但这并不是那么简单:它无法立即访问;您必须努力努力。”在一次跑步之后,太多的人最终辞职并没有按计划进行,但是从渐进开始run/walk progressionis a great way to build running while burning calories for a longer period. Consider the difference between running out the door and returning home, huffing and miserable, after 5 minutes versus heading out, walking for 5 minutes, then running for 30 seconds and repeating that 10 times. You’re still only running for five minutes, but you’ve also walked for nearly an hour — and walking is a great form of exercise regardless of the run time.

PROGRESS GRADUALLY

“按照我的工作时间表,我下午有空,因为我从清晨开始。我开始带狗散步然后回家,但是几周后,我意识到我有时间再出去,没有她。” Colleen解释说。“所以第二次散步,我会没有狗,然后我开始尝试增加一点点慢跑。我会在田野周围走几圈,所以每次圈圈时,我都会开始尝试跑步的一侧。”在短暂的爆发中,她舒适地洒满了,直到每四分钟步行每分钟就跑步了一分钟后,她开始增加不同的障碍,例如在步行轨道旁边的路堤上跑步。

DON’T COMPARE YOURSELF TO OTHERS

While it can feel disheartening to see other people out casually running, easily outpacing you as you struggle through a final mile, remember everyone started somewhere, and everyone’s journey looks different. “I used to be really self-conscious about being slow,” Colleen notes. “Now, I realize no one actually cares how fast I am — no one else is paying attention to my pace! When I realized I didn’t actually have to be fast, that was a huge burden lifted.”

KNOW THAT IT WON’T ALWAYS BE EASY

“有很多次,我说,“我讨厌this so much,’ but I usually realize that I’m also kind of enjoying myself,” she says. “This week, it was freezing out, and no part of me wanted to get outside. But l finally went and did it. Once I’d warmed up and gotten moving, I honestly forgot that it was even that cold out. It turns out when you actually work out regularly, which I have now for 10 months, it gets easier!”

YOU CAN GET BACK ON TRACK

In the past, Colleen admits she would often see some progress, then get derailed by work or life stresses. This time is different: This time, she’s figured out that a few days or even a couple of weeks of “relaxed” eating and less exercise doesn’t mean her fitness is gone forever. “Now that I actually enjoy exercise and I can feel the difference in how I actually feel physically and mentally, it’s a lot easier to get back on track. I know what works and what I need to do, and having that plan makes things simple,” she says. “I took a break around the holidays, and that would have stressed me out, and I might have given up entirely in the past, but this time, it was just like, ‘OK, you had your fun, now it’s time to get back to cleaner eating and running regularly.’ It only took a couple of days before I felt back to normal — and the couple of pounds I put on over the holidays came right back off.”

Check out“Workout Routines”in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.

关于作者

莫莉·赫尔福德(Molly Hurford)
莫莉·赫尔福德(Molly Hurford)

Molly is an outdoor adventurer and professional nomad obsessed with all things running, nutrition, cycling and movement-related. When not outside, she’s writing and podcasting aboutbeingoutside, training and health. You can follow along with her adventures on Instagram at @mollyjhurford.

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