Lisa Johnson is a fitness blogger at LisaJohnsonFitness.com.
Brian Kelsey, Carpenter, TV Host, drops the last 10 pounds.
Brian Kelsey is the host of Kelsey on the House. He is an up-and-comer at HGTV and also does voiceover work. I laughed when I clicked on his voiceover links—we’ve been hearing this guy for years on everything from movie trailers to CNN!
The situation
Brian gets a lot of resistance training from his job on set at Home Remodels. He’s constantly swinging a hammer and hauling two-by-fours. What he wants to do is focus on losing ten pounds or so by running.
Available equipment
A pair of sneakers.
The plan: cardio
First Brian, please check that your sneakers are fresh and wearing well. Especially as you’re going into the wintry weather of New York in the next few months, you might want to consider a new pair. Generally speaking you should replace your sneakers every six months, or 250 miles.
Also check with your local running store for thoughts on winter running gear. You’re going to need layers, gloves, a good hat, sunglasses for the glare from the snow, a face shield of some sort, good running tights/sweats, and a light jacket that’s easy to move in. There will be a little bit of investment in gear now, but it will save you from overheating or freezing later.
If you’re just starting out, consider the Couch to 5K program—I’m a fan! It’s a great run/walk program that takes ten weeks and culminates in a 5K road race that you’ve targeted. Brian has been running for a while, so for him, we’re going to work on pacing and consistency.
Strategy
Winter running requires strategy. You’ll need to plan a consistent three to four days per week for your running schedule, but the weather might not cooperate. Look at your work schedule and your local weather to plot the best days for running each week. You might find yourself running on the morning of a snow storm to get your miles in. Be flexible.
Scope out a local gym in case the worst case scenario happens and you can’t fit in an outdoor run. Just pay a single-day user fee (usually $15 to $20) and hop on the treadmill for the day. It won’t be great, but at least you’ll get your running done.
Outdoor running
For your normal runs, work on pacing yourself. The first few minutes should be nice and easy until you break a sweat. For two runs a week, do a nice steady-state run where you’re just going along at your usual pace. One day a week do tempo runs and spend one day a week doing hill climbs.
Tempo runs. Tempo runs are comfortably hard runs that push your endurance and your metabolic threshold. You’ll be running almost at your speed limit for two to four miles. It needs to be a sustained effort to be effective. The payoff is torching calories and increasing your metabolism, which means those pounds will just melt right off you. Runner’s World has a great article on the specifics.
Hill climbs. There’s this killer hill near my house. All the local runners know it, and on Saturdays it looks like this weird road race with people running up in a line and then trotting/walking back down. It’s really too steep to run down. This hill is killer for legs and really works to strengthen hamstrings and glutes—muscles that can get little activity if you’re running on flat surfaces all the time. Find a decently hard hill near your house and get to work. Do a quick warm up—just enough to break a sweat and get your body loosened up. Then head to your hill and chug up that sucker. Do three to five repeats, depending on how high the hill is and how stressed your lungs are. This is another way to shock the system and boost your metabolism. You should come back good and sweaty from your hill climb days. Here’s another post with some more tips on hill climb runs.
Brian, you’ll see the weight come right off, but you’ll also see your race times improve. You might just want to pick out a race that’s six to ten weeks away and see how you do.
Good luck with your TV show and your running, and let me know if you have any questions. If anyone else would like a Fitness Tweak just email me through my website—it’s listed below.
About Lisa Johnson
Very nice article Lisa; I came to your second graph later in life but as they say better late than never. I am finding, as you say, my journey a much more pleasurable one now. To many people today try to fit into the mold with a 9 to 5 job that they really do not like rather than following their dreams and using their God given talents. Keep up the great work.
Thanks,
Terry
I’m not a fan of winter running but am trying to get into it this year. It is so hard for me to get motivated to go into the blistering Michigan cold and snow to run! Even if I run a few days a week in the cold I’ll be in much better shape when spring comes around so I think I’ll strive for this. Wish me luck!
Thank you Terry, glad you found it helpful. 🙂
Ryan, winter running is touch and Michigan is worse than where I am in Massachusetts. Keep your plan in place and if necessary bribe yourself with some hot chocolate at the end of the run. Good luck!
Lisa
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