So I figured I’d lay down some tips as I go about this little journey. I know that probably 99.9% of my friends hate running. I can understand why. It takes a special kind of creature to actually enjoy running. I – myself – can’t get enough of it. Even at over 300 pounds, I love to go out for a run. Endorphins, solitude, music… can’t get much better than that.

But I don’t just strap on some shoes, plug in my headphones and hit the road. No, no, no. Especially not when just starting off. That is a recipe for disaster. There are some apps out there such as C25K, Zombies, Run! and probably many others that I don’t even know about which will help you run and give you structure, but I find that alternating songs is the best way to do it for myself.

The best way to do this is to have a playlist that you can randomize or shuffle. It doesn’t have to be that way, but if you listen to your music enough, you often know what song is next and about how long it is so there is no real surprise involved. By shuffling your songs, you never know what’s coming up.

So what I will be doing for probably the next few weeks is alternating every other song. By that, I mean I will turn on my music when I am ready to start and I will walk for the entire song. As soon as that song ends, I start running and I run until that song ends in which case I will start walking again. I will repeat this until I get the desired distance or time done and then I finish (I always try to finish with a walk to cool-down if possible).

After I get to the point where I am finding that too easy, I will walk for one song and run for two songs before repeating. Eventually, I will get to where I am running without walking at all.


That’s really all there is to it. It takes the guesswork out of trying to figure out when you should walk vs. run and gives you something to look forward to (when that song ends and you get to walk). I may try Run, Zombies! at some point as I have never even given it a chance, but this is the simple way to do it without having to look at your phone.

Beyond that, I had a decent day at work, nothing too crazy. I got plenty of walking in, drank lots of water, tea and some coffee and ate what I planned on eating while tracking it all. If all days can be like day one and two, it’ll be perfect!

But I know things will crop up along the way… as an example, today I was extremely hungry even after eating, so I ended up eating all of my meals fairly close together.  Based on MFP, I have plenty of calories to spare, but I know those tend to overestimate.  We’ll see how it goes and I will always listen to my body and eat when I truly need to.  And if I need to up my calories a little, so be it!

Daily details:
Exercise – 4 miles this morning alternating jogging and walking plus walking on both breaks and my lunch (total of 18,517 steps today)
Tracking food – Done 100% accurately!
250+ Steps – Got 13 out of 14 hours today
Sobriety – 7 days and counting
No soda – Drank nothing but coffee, unsweetened tea and water

One thought on “Week 1 – Day 2: Alternating Rock

  1. I love this idea for running intervals!!

    I am always looking for new ways to mix up my intervals… I do use zombies run and I really like it. I often run in the songs and walk in talky bits which works like you song on/song off interval 🙂

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