Need routine and inspiration?

The challenge
Gail is 42, has two teenage sons and owns her own import-export business, which she runs from her home in Durban. Because she has no formal structure to her day, and doesn’t have a regular workout routine, she often skips exercise altogether. Although she has the time, she lacks routine and inspiration.

The solution
Setting small attainable goals. “People who lack motivation to exercise, are often those who have never set any fitness goals for themselves” says specialist biokineticist Tiaan Campher, of the Sports Science Institute of SA. “In the same way you set growth and financial goals for your business, you should set fitness-specific goals in your personal life.”

The plan of action
A 12-week running programme. Before you panic and shriek “I’m not a runner!”, remember: small, achievable goals at a time. The programme starts off very easily and progresses every two weeks.

Once you have completed your initial two weeks, tick it off and set your sights on the next goal. There are three training sessions per week, with a rest day in between. As you go through the milestones, you will be invigorated and excited by the progress you feel in your fitness.

THE WORKOUT

The warm-up Walk for 5 minutes.

The cool-down Stretching is vital to prevent sore muscles. Do calves, quads, hamstrings and glutes, holding each stretches for about 20 seconds.

The running programme Follow the weekly progressions as indicated below. Consider each and every week as a goal — and an achievement when you reach it. Tick that week’s training off your schedule, mission accomplished, now you’re ready for the next week’s challenge.

Week 1 & 2
1st min Walking
2nd min Walking (slightly faster)
3rd min Jogging
Repeat this pattern for 30 min (10 times)

Week 3 & 4
1st min Walking
2nd min Walking (slightly faster)
3rd min Jogging
4th min Walking
5th min Jogging
Repeat this pattern for 30 min (6 times)

Week 5 & 6
1st min Walking
2nd min Walking (slightly faster)
3rd min Jogging
4th min Jogging (slightly faster)
Repeat this pattern for 28 min (7 times)

Week 7 & 8
1st min Walking
2nd min Jogging
3rd min Jogging (slightly faster)
Repeat this pattern for 30 min (10 times)

Week 9 & 10
1st min Walk
2nd min Run (easy)
3rd min Run (increase running pace)
4th min Run (increase running pace)
Repeat this pattern for 28 min (7 times)

Week 11 & 12
1st min Walk
2nd min Run
3rd min Run (increase running pace)
4th min Run (increase running pace)
5th min Run (increase running pace)
Repeat this pattern for 30 min (6 times)

Summary of the 12 weeks

> Week 1 & 2
Total time walking: 20min
Total time running: 10min
Total time: 30min

> Week 3 & 4
Total time walking: 18min
Total time running: 12min
Total time: 30min

> Week 5 & 6
Total time walking: 14min
Total time running: 14min
Total time: 28min

> Week 7 & 8
Total time walking: 10min
Total time running: 20min
Total time: 30min

> Week 9 & 10
Total time walking: 7min
Total time running: 21min
Total time: 28 min

> Week 11 & 12
Total time walking: 6min
Total time running: 24min
Total time: 30min

Tips for sticking to your programme

Make an appointment with yourself and diarise your training sessions.
Enlist a friend to join you, the chances of backing out of an exercise session are much lower when you know someone’s waiting for you.
Make your training programme and achievements visible. Put the schedule on the fridge and tick off every completed session.
Reward yourself with a treat like a massage once you’ve completed a two-week session.