The other evening, a friend I grew up with in Palm Coast contacted me to ask my advice on getting back into running. He explained that, although he had been in peak physical condition during active military service, the demands of work and the responsibilities that come along with raising a young family have made settling into a predominantly sedentary lifestyle a subconscious decision for him.

“I’d passively let it happen to me,” he explained. “But now I have a baby on the way and I don’t want to be a ‘fat dad’.”

While I don’t believe in providing running advice in the context of weight loss, I understood the implication was that he wanted to maintain an appropriate body mass and thus reclaim cardiovascular health, theoretically extending his life.

He’s making positive changes because he wants to stick around for his kid.

In regard to his former relationship with exercise, he said:

“I loved my long runs, I lived for the sprint at the end of a 10 miler. How do I get back into loving running where I need it all the time, the energy, the quality of life?”

Here’s my response (could be applied to anyone running to a running regimen or beginning one for the very first time):

99.999% of running is mental.You can absolutely do it!

1.) Your body is capable of running “x” amount of distance

2.) That you have/can enjoy and felt/feel rewarded by running before.

3.) You just have to start small and don’t get discouraged.

4.) Be patient with yourself. Don’t expect to go out and run that 10-miler next week.

You might want to try doing walk/run to start. It sounds a little lame, but a lot of people train for full marathons using this method.

Walk briskly for 2-3 minutes and jog/run for 30 seconds. Then walk 2-3 minutes and run for 30 seconds. Do this for 30 minutes. Gradually increase running time to 45 seconds-60 seconds (but still do the walking bit) and make that your routine.

Go with what you are comfortable with, but you want to get to the point where you are running for longer than you are walking and then eventually you will just be running.

Additionally, there are some great online training plans that will break the plan down specifically.

Make the plan your own; tweak it to your needs/level of fitness/goals.

My reply may seem pat and predictable, but I believe in it.

Of course, my friend consulted with his physician before embarking on this particular lifestyle change to ensure it was safe for him to begin an exercise routine. If you are beginning (or returning to) a fitness routine, I would encourage you to do the same.***

Anyone can obtain fitness, regardless of limitations.

Don’t have time?

Schedule your workout as though it were an appointment or work meeting.

Work out at unconventional hours. Join a 24/7 gym. Walk/run on your lunch hour. Ride a bicycle as transportation.

Fit it in.

Short on funds for a gym membership or personal trainer?

Run/Walk outside, Run with your dog!, ride a bike, swim in the ocean, dance in your house, begin a garden (believe me, that is physically demanding indeed).

Lacking Motivation?

Consider the goals you would like to achieve, whether it is improved health, mental clarity, a sense of well-being, weight-loss, better cardiovascular function, running races or quitting an addiction.

There is a lot of good information about starting a running program online, but the vast amount of information can be daunting.

Runner’s World Suggests this 8-Week Program to begin:

Workout type: Walking and run/walk

Plan length: 8 weeks

Weekly routine: 4 workouts, with optional fifth workout

Day 1 : 20 minutes with run/walk ratio of 1:4

Day 2: 40 minutes

Day 3: 20 minutes

Day 4: 40 minutes

Day 5: Rest

Day 6: 55 minutes

Day 7: Rest

Goal workout: One hour with run/walk ratio of 2:1

Speedwork: none

Ad I told my friend, it’s best to select a plan and then modify it to suit your level of fitness.

Sometimes running can be a little rough to start. It may feel grueling, difficult and unrewarding at the beginning, but it is worth the time and effort.

Once the momentum has begun, it will be much easier to keep running than to stop.

Having grown up with running, I have a nearly innate love for the activity. My hometown, Palm Coast, has an amazing community running program, the Palm Coast Running Series.

Palm Coast Running Series

“The Palm Coast Running Series offers experienced and novice runners a year-round opportunity for competition as well as exhilarating walks for those who want to enjoy the beautiful parks and trails in Palm Coast.

The Running Series begins each season with the Autumn Trails 5k Run/Walk and over the course of the season includes distances of 5K, 15K, 10 Mile and Half Marathon. The Running Series concludes with the Arbor Day Root Run 5K where the presentation of the Series awards will take place. Each race in the Running Series includes the opportunity for parents to bring their little ones out for a Fun Run. All participants of the Fun Run will receive a participatory ribbon.”

Upcoming Races in Palm Coast/Flagler County:

Pink Army 5k - October 16, 2016 - Flagler Hospital

Feet To Feast Half Marathon & 5k - November 24, 2016 - Palm Coast

Starlight 5k - December 17, 2016 - Town Center, Palm Coast

Race The Runways - February 4, 2017 - Flagler Airport

Superhero 5k - March 4, 2017 - Palm Coast

Hot Pursuit 5k & Block Party - April 22, 2017 - European Village, Palm Coast

Once a relationship with running is established, the bond is unbreakable. I encourage anyone who is interested in establishing or returning to a running program to get back into it. For those who wish to protect their joints, walking is just as effective for one’s physical and mental health.

Running is my freedom, my joy, my “me time".

What’s yours?