Weekly Workout Schedule
Week of 6/1
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Sunday, May 31, 2020
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Friday, May 29, 2020
A Beginner’s Guide to Hiking: Everything You Need For Your First Hike!
Before you step foot in the great outdoors, read this guide!
There’s nothing more embarrassing than a city slicker getting lost in the woods, so let’s make sure you know where you’re going, what to wear, and what to bring.
That way your first hike will be fun, adventurous, and more importantly safe!
Today will cover:
- How Do I Find Hiking Trails Near Me? (How to Start Hiking)
- What Shoes Do I Wear Hiking? (Proper Footwear)
- What Do I Wear While Hiking? (Clothing)
- How Much Water Should I Bring on My Hike?
- What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)
- What Food Should I Bring Hiking? What Should I Eat on a Day Hike?
- 7 Hiking Tips for Beginners.
I’m happy you’re excited about hiking and I can’t wait for you to get started!
I took the above picture while hiking through Killarney National Park in Ireland many years ago, and every time I look at it, I couldn’t help but think of Tolkien’s Middle-earth masterpiece, so I apologize (not really) for all of the Lord of the Rings nerdery running throughout this post!
Our community members love hiking too. In fact, one of our recent success stories specifically cited hiking as one of the fun activities she loved to do to help her lose 50 pounds:
By the end of today’s post, my goal is to have you pick a trail, pick a date, and identify a fella or gal to join your fellowship (galship?).
Before we jump in, are you here because you’re learning to hike to lose weight? Did you hear it’s a fun way to exercise and get your body moving?
If so, you’ve come to the right place!
As I mentioned, some clients in our uber-popular 1-on-1 Online Coaching Program used hiking as part of their weight loss training. These folks would rather head outside than jump on a treadmill, and our coaches designed a program so they could do just that!
Here’s how it works: your NF Coach will build a custom workout plan based on your experience level and goals. Training to climb up a literal mountain? Maybe you need to get rid of an old ring? We’ll create a plan to get you to the top!
Alright, let’s get you hiking!
How Do I Find Hiking Trails Near Me? (How to Start Hiking)
When you think of hiking, you might imagine a bunch of road-tested perma-travelers with oversized backpacks, hiking through epic mountains for weeks upon weeks at a time.
Or maybe, a pair of hobbits setting out on a worldwide adventure to destroy a ring of awe-inspiring power.
If you’re just beginning your journey to a better lifestyle, just thinking about serious hiking can be enough to keep you inside your comfy hobbit hole.
Although hiking can an epic undertaking, it doesn’t need to be!
A hike also be super simple and fun:
- A quick jaunt (such a great word, right?) around your local park after work.
- Exploring the woods behind your house with your kids on a saturday morning.
- A half-day hike with your friends on a fun nature trail.
- A full day or overnight hike that also includes camping.
Here’s my definition for hiking: A person (or halfing, or self-aware robot) exploring their surroundings and their feet are on the actual ground. Like, dirt. And grass.
Some might say it needs to be difficult, have a certain elevation change, require a blah blah blah. It literally doesn’t matter.
What matters is that you go outside and do something you wouldn’t have done otherwise.
Here in the Nerd Fitness Rebellion, hikers would fall into the Adventurer class.
If you’re looking for a fun “cardio” activity and want to exercise in a way that’s exciting, hiking is a great way to get your legs, feet, and body used to strenuous activity.
You get to pick your speed and difficulty, you can always find a way the right amount of challenge for you.
HIKING 101: 5 STEPS TO PLAN OUT YOUR ADVENTURE
1) Decide how long you have to hike. This is a beginner’s guide to hiking, we’re not looking to hike the Appalachian Trail. Instead, we want to start with trails that can be done in less than a day, that won’t require you to pack a tent, or bring extra change of clothes. Pick a hike based on how much time you have – do you have the entire Sunday? Or do you just have a few hours on a Tuesday afternoon? It took Frodo and Sam 6 months to get to Mordor, but you probably don’t have that much time.
However, if you DID want to “walk to Mordor,” I got you covered there too. You’re welcome!
2) Decide if you’ll be hiking solo or with a friend/group – I love hiking solo – it’s mobile meditation for me. However, it’s also more dangerous should anything happen while you’re out on the trail! If you’re heading into the wilderness, I’d recommend buddying up with a friend or your significant other for your hike. It’s the perfect bonding opportunity. This is especially true if they have more hiking experience or they know the area that you’re hiking in.
3) Determine your level – if you are a hiking newbie and horribly out of shape, sending yourself out on an eight hour hike through the unmapped wilderness is incredibly unintelligent. And as your mom has probably told you before, “I thought you were smarter than that.”
Start slow, and pick places around your town that will allow you to stop when necessary and get back to your car or home quickly. No need to be a hero; it’s always better to come back excited and say “wow that was easier than I expected!” than to realize you’re six hours from home and out of steam. Well, being a hero is cool. But not THAT kind of hero.
4) Pick your hiking location – Keep it simple! Go to AllTrails.com, put in your zip code, find your hiking trail!
Or pull up Google Maps and look for big green plots of land. We call those “parks.” Google the park name, learn about it, and decide if that’s where you want to go. Do not over complicate this step. Just get started.
Ask your active, adventurous friends or coworkers if they know any good spots.
The world is FULL of hiking trails and awesomeness – you just need to know where to look.
5) Regardless of where you are going, let somebody else know where are when – if you are out hiking alone, take the time to email or call somebody and let him know that you’ll be hiking and when you expect to be back.
We don’t want to hear about any 127 Hours[1] stories on NF…that would make playing video games way more difficult.
You don’t need to tell them the brand of your underwear (please tell me you’re wearing underwear) or how many almonds you’re bringing, but let them know the important details so if they don’t hear back from you by a certain time they know to alert the proper authorities.
So right now, you should have answers to the following questions:
- How much time you can dedicate to hiking.
- Who you will be hiking with.
- Your level of experience
- Using AllTrails.com or GoogleMaps to pick your hiking location.
- Who you will tell about your hiking experience.
What Shoes Do I Wear Hiking? (Proper Footwear)
This is simple: stilettos, your favorite mini skirt, a fishnet halter top, and a vest made out of raw meat. You’re welcome!
Wait, don’t do that.
I’m a big fan of being comfortable without breaking the bank. Like, you probably already have most of the clothing you need to go hiking.
WHAT SHOES SHOULD I WEAR TO HIKE IN?
We cover footwear extensively in our healthy feet article, but I’ll cover shoes specifically in the case of hiking here, but we at Nerd Fitness are huge fan of Merrell products – Merrell shoes of various types have treated me well for the past decade.
Just don’t a lack of quality hiking boots keep you from a hike. If you’re concerned, pick an easy paced hike with your current shoes to be safe and ramp up when you can ramp up your gear!
Some people hike the Appalachian Trail in their bare feet (must be part-Hobbit), so whatever you do: don’t let your footwear choice keep you from getting started. Just make sure you break your shoes in and take them on test drives! Don’t take the tags off a new pair of shoes and then go on a multi-day hike – that’s a recipe for blisters and a miserable time.
Okay, let’s look at our feet.
Now that we’ve done that, let’s look at some shoe options:
LEVEL ONE: Hiking shoes – “hiking shoes” are great if you’re going to be doing simple day hikes or hiking occasionally: they have good grip on the bottom, give you enough support, but aren’t too heavy that they are a hindrance.
Here are my favorite options if you in the market for some new basic walking/hiking shoes:
- Merrell Vent Hiking Shoe
- Merrell Trail Glove 4 (Men) – I have the blue ones. They rock.
- Merrell Trail Glove 4 (women)
Oh, what’s that? “Steve, I don’t have hiking shoes! Is this the end of the world?”
Well, do you have any sort of athletic shoe? Depending on the grip on the bottom, they could be decently okay for you to get started with when it comes to a basic hike. If sneakers are your only option, lace em up, pick a beginner hike, and see how they do. Just be careful on slippery surfaces – your kicks might not give you the grip won’t give you the grip you need to get over them.
LEVEL TWO – Hiking boots – I don’t hike enough or do enough multi-day hikes to justify the cost of hiking boots, but again I would point to Merrell boots if you’re in the market.
“Why boots over shoes, Steve?”
Although many prefer trail shoes (like yours truly), I can absolutely see the value in a great pair of hiking boots if you’re going on a serious hike, traveling for multiple days, or more. They have more ankle support, thicker tread, thicker shoes, and provide your feet with significantly more protection.
REI has a great article helping you pick between Trail shoes and Trail boots. My advice? Start with what you currently have before deciding whether or not to invest in big boots. Once you build up the habit of hiking and decide you want to make it a bigger part of your life, you can make the investment.
My advice? If you are going to buy boots, go to a professional store, get fitted properly, and then break them in over many weeks before going out on a trail.
WEIRD BUT FUN FOR SIMPLE HIKES: Vibram FiveFingers – I hiked all around the globe, in various situations, wearing my Vibrams for close to 4 years. They made me feel like a ninja monkey, and a hobbit. I got weird looks, but something just felt right about being able to feel the contours of the ground beneath me. I will say, when hiking in Vibrams it can be easier to twist an ankle when stepping on a root or rock, stepping on sharp rocks can hurt, so I found myself watching my feet much more than expected.
These days, I’m much more of a trail shoe kind of guy, but some still swear by Vibrams!
If you’re in the market for buying new boots, this quick video is a good primer:
WHAT SOCKS SHOULD YOU WEAR?
If you’re wearing boots or sneakers, you want to wear socks that aren’t going to give you blisters or make your feet all sweaty and gross.
Depending on how long the hike is, how serious you are about hiking, and your budget, you can look into merino-wool socks.
Like the rest of your outfit, what you wear on your feet will largely be dependent on a few things:
- Weather! Are you hiking in the forest and it’s 72 degrees out? Or are you hiking up the side of the mountain in cold conditions?
- Shoes! Are you in lightweight hiking shoes, lightweight hiking socks for the win. Hiking in big boots in cold months? Big thick warm socks are almost a requirement.
- Budget! Are you shopping for specific socks? Tall or short? Great. If you are brand new to hiking, just wear whatever athletic socks you wear while exercising.
- What’s the environment? If you’re hiking through grass, tall plants, etc. I’d go with tall socks (with your pants possibly tucked into them too). You’re not out there to win a fashion show!
Here’s Switchback Travel’s best hiking socks of 2018, and here’s a great article from Art of Manliness on proper feet care after a hike or ruck!
What Do I Wear While Hiking? (Clothing)
SHOULD I WEAR PANTS OR SHORTS?
Pro tip: Don’t go pantless through the wilderness. I cannot stress this enough.
The real advice when it comes to pants/shorts is heavily dependent upon your environment. If it’s going to be cold, shorts might keep you shivering. If it’s going to be hot, pants might get too uncomfortable.
Jeans? Ehhhhh. Sure. ONLY if it’s going to be a comfortable temperature and you have no other option. Being sweaty and hot while wearing jeans isn’t very fun.
I’m a big fan of my nerd pants – the Columbia Silver Ridge pants. Although they look kind of goofy, they’re incredibly light weight, dry quickly, and can transform from pants to shorts in mere seconds!
Traveling through woods, not sure what you’ll encounter? Wear lightweight pants. I am horribly allergic to poison ivy and who knows what else, so I like to keep as much of my body covered while hiking to make sure I don’t make contact with anything I’m allergic to. [2]
WHAT TYPE OF SHIRT SHOULD I WEAR?
My favorite options are merino wool long shirts and t-shirts: they’re light, wick away moisture, hide odors, and breathe well – though you will be paying top dollar for them.
If you’re just starting out, pick an old t-shirt and rock that – you can work on optimizing performance once you’ve got a few hikes under your belt.
Shameless plug: the Nerd Fitness t-shirt does hold up quite well to wear and tear over long periods of time – I’ve been rocking my shirt in heavy rotation on lots of hikes for years. It can also withstand gamma rays and makes you invisible.[3]
if you’re on a multi-day hike in various conditions then having lightweight merino wool shirts you can layer and not need to wash would be great. But just going for a hike in the woods in your back yard? Whatever you would wear while running, training, etc. Aka whatever won’t chafe!
SHOULD I BRING A JACKET?
I’ve been wearing this Mountain Hardware jacket on most of my hikes and it has been awesome (10 years and counting) – very lightweight so packing it isn’t a hassle, waterproof so it keeps me dry when it rains, and heavy enough to block the wind to keep me warm when it’s chilly.
Don’t go out of your way to buy a new jacket if you have a decent windbreaker, but if you’re going to be doing a lot of hiking or you’re in the market for a new coat, here’s my advice: go to a local store and try out all of the jackets until you find one you like.
Once you find the perfect jacket, go home and check online (you can sometimes find the same jacket for up to 60% less) – then, ask the local store if they’ll price match or just buy it online.
SHOULD I WEAR A HAT?
You should definitely bring a hat. I’m usually rocking my Nerd Fitness hat or my Red Sox hat (booo Yankees), but while hiking in Australia I wore a hat with a giant floppy brim to keep my ears and face protected from the sun.
The tops of your ears and back of your neck are highly susceptible to getting burned while on the trail, so either get some sunscreen or wear a hat that keeps them covered.
The same is true for keeping pesky things out of your hair, the sun from burning your ears and face, and keep you a bit cooler.
WHAT KIND OF BACKPACK SHOULD I BRING?
Digging into the ins and outs of backpacks is far beyond the scope of this article. I’d recommend you check out my friend Chase’s Bag Review Youtube channel – guaranteed to be the most fun you’ll ever have learning about bags.
So what would I recommend for a beginner on a hike? The bag you currently have! If you’re going on a short hike, you can start with simply whatever bag you have. The lighter and comfier it is, the better.
Multi-day hikes where you’re living out of your bag, packing up, and building a tent each day – this is beyond the scope of this article. I have rocked a Kelty Coyote bag that I’ve lived out of for months at a time, and have also used on multi-day hikes.
If you have the means and the time, and you’re planning to go on certain hikes, go to an outdoor specialty store, speak with a professional, and get fitted for your body type and type of hike you’re doing!
THE MORAL OF THE STORY: VERSATILITY
If your weather forecast is “75 and sunny,” and you’re hiking for the afternoon through a gradually sloping wooded forest, you can severely limit what you’re bringing with you.
If it’s questionable or looks like things might change during the day, versatility is your best bet – a jacket, pants that can become shorts, a long sleeve shirt that you can take off or roll the sleeves up, etc.
Don’t go out and buy all new stuff until you’re sure hiking is an activity you want to invest in. Borrow from friends, make do with what you have
Just get started.
BY NOW YOU SHOULD HAVE A ROUGH IDEA OF WHAT YOU WILL BE WEARING!
In your head you should be saying, “Steve how can you read my mind?!
I just decided:
- I’d hike in my current gym sneakers.
- I have a pair of gardening pants and tall socks I can wear.
- I have a floppy hat.
- My new Nerd Fitness t-shirt.
I feel like I’m good to go!
Perfect.
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How Much Water Should I Bring On My Hike?
If there’s ONE thing you should not leave home without, it’s a water container so you can stay hydrated.
“How much water should I be drinking on my hike, Steve?”
Great question. I knew you were smart from the moment you started reading this article.
You should be drinking 1 liter of water every two hours as a rough guideline. Increase this amount if you are hiking in very warm/desert climates.
FAVORITE WATER CONTAINERS:
I’m partial to stainless steel bottles or aluminum bottles over Nalgene or reused plastic bottles, but make do with what you have. Make sure you bring enough water with you to keep you hydrated through your adventure.
Going on longer hikes? Get yourself a hydration backpack (which can double as your hiking pack!) to transplant water more conveniently.
Not only that, but make sure you have been consuming water before you go hiking so that you’re not starting at a hydration deficit.
Hangovers + early morning hikes – water = bad news bears.
What Gear Should I Bring on My Hike? (Sunscreen, Knives, and First Aid Kits)
If you’re just getting started, I’m going to guess you won’t be climbing to the top of a mountain in Alaska, but rather going on an introductory hike that will help build your confidence and get you rolling.
Here’s what I’d recommend you bring with you on your adventure:
- Sunscreen – If it’s sunny outside and you’re hiking through the woods or up a mountain with a cool breeze in your face, you probably won’t be able to tell that your ears and face are getting absolutely torched. Get yourself some waterproof sweatproof sunscreen (SPF 30 minimum) to cover up those ears, cheeks, and back of your neck.
- Bug spray – especially if it’s “that time of the year” in your area where bugs are out in full force. Nothing worse than coming home to arms and legs covered in bug bites.
- First aid kit – Having some first aid stuff with you is a good idea: band-aids and moleskin for blisters and cuts, Neosporin or some type of disinfectant for cuts/scrapes, and maybe a bandage or two just in case. Outdoor stores sell travel first aid kits (as does Amazon), but I’d advise you to make your own (you should have these things in your medicine cabinet anyway – and then you’ll know exactly where everything is!).
- Pocket knife – Not essential if you’re in a park, but a good thing to have with you out in the woods so you’re prepared for anything. Like McGyver.
- Sunglasses – No need to go blind while out on the trail. You probably already have sunglasses floating around your house: I’d recommend bringing the $5 ones rather than $250 Ray-Bans.
- Cellphone – a phone can help bail you out in case of an emergency, and if you have a smartphone it can multitask as your compass, distance tracker, mapper, and so on. Even if you have a cellphone, bringing a compass or GPS system isn’t a bad idea (unless it’s bright and sunny and you’re good at orienting yourself).
If you’re going on a longer hike, bringing a lightweight phone charger that you can use to charge your phone up quickly is usually pretty easy.
What Food Should I Bring Hiking? What Should I Eat on a Day Hike?
FOOD!
You know, the stuff that keeps us alive.
The answer to this will vary greatly depending on how long you plan on hiking for, the time of day, your love of snacking, so the advice here is going to largely mirror the advice we give in our nutritional posts!
Although by no means a complete list of snacks, this is usually what I like to pack in my bag before a hike:
- Nuts – Almonds or walnuts. Great for snacking on, loaded w/ healthy fat and protein. Nut butters are a good healthy fat option too – my favorite is trader Joe’s raw unsalted almond butter. Ingredient: almonds! They are high in calorie content however, so if you are trying to lose weight, don’t do a 10-minute walk and eat 4000 calories worth of nuts. We in the business like to call that “counterproductive.”
- Fruit – I throw two or three apples in my bag; apples and nuts mean I’ve pretty much got all of the fat, protein, and carbs I need for my day. Things like bananas, raisins, and other fruit are good options as well – pick based on your personal preference and tastes. Fruit (especially dried fruit) can have lots of sugar and calories, so don’t kid yourself into eating 5000 calories worth of dried fruit and call it healthy!
- Beef jerky! Make your own or go with some high-quality store-bought stuff. Lots of protein, easy to pack, and keeps well. Mmmmmm.
What about trail mix or granola bars? You’d probably think granola bars and trail mix are synonymous with hiking, but I’m actually not a fan of either unless they’re homemade – these products are usually loaded with salt/sugar and processed grains and are pretty damn unhealthy.
If you’re gonna go with trail mix, make your own with dried fruit and raw unsalted nuts. If you DON’T have other options, tossing a few granola bars in the bag isn’t the end of the world.
More food advice here:
A book (optional) – I LOVE READING (more than I love lowercase letters), so I always travel with my Kindle. Although hiking with friends can be fun, I also get a huge thrill out of hiking out to a remote location overlooking a valley or sitting on the edge of a river with a book so that I can spend a few hours getting lost in a story.
If it’s a multi-day hike and you’re avoiding technology, then bringing a dead tree book is worth the extra weight in your bag!
A camera (optional) – Although I have a camera that I travel with, most of the pictures I’ve been taking recently have been done with my iPhone using apps like Camera+ or ProHDR (which I freaking love). Both apps are worth the price.
You don’t need to be a great photographer, just need to capture the moment to look back on fondly as a crotchety old grandpa. Obviously, if you’re a serious photographer, you’ve already planned to pack your DSLR so I won’t get into that.
Seven Hiking Tips for Beginners
- KNOW THE LOCAL WILDLIFE! Do a quick search of your hike to know what sorts of critters you’ll encounter on the trail. If you are hiking in bear country or snake country, these are things it’s very important to know. Whether it’s carrying a can of bear mace or knowing what to look for, this can help you prevent serious problems. Also, watch out for wild ostriches.
- CLEAN UP, CHECK FOR TICKS – if you’re in a heavily wooded area and carving through the wilderness, check yourself for ticks and make sure you take a shower with hot water and soap immediately when you get home in case you came in contact with any poisonous plants or things like that. I can’t tell you how many times I woke up with a swollen face as a kid because of my hike through poison ivy the day before.
- AIM FOR THE HIGH GROUND – I love hiking to tall things: the top of a mountain, the high point in a town, the roof of a building. It gives you a great halfway point to stop, eat some lunch or dinner, and enjoy the view; plus, you already know exactly how far you need to go on your way down. One piece of advice on going DOWN a steep mountain or a lot of steps: Shorten your stride, and take care to land on the balls of your feet with a bent knee if possible – if you’re landing on your heels for thousands of steps, it can wreak havoc on your knees and joints as there’s no shock absorption. I remember how sore my knees were the day after hiking down Colca Canyon in Peru with my buddy Cash because I didn’t make an effort to soften my steps and take care of my body.
- URBAN HIKING – “But Steve I live in a city, I can’t go hiking!” Why the hell not? Load up your backpack, map out a route on Google maps, maybe even find a tall building – avoid the elevator, climb the steps. Or walk until you find a park, sit on a bench and read a book. Sure, it’s not the same as hiking the Rockies, but it will still get your heart pumping and feet moving! Like The Goonies teaches us, adventure can be found in your own backyard with the right attitude!
- KEEP TRACK OF IT – If you have an iPhone or Android, download a hiking or running app to keep track of how far you go and how much hiking you do. Although I haven’t been tracking my hikes abroad (I leave my phone in Airplane mode while traveling), I’ve heard great things about RunKeeper and EasyTrails. If you have more apps or suggestions on how to keep track of your hikes, let me know in the comments and I’ll add them here. I personally use a cheap Fitbit Flex 2, which tracks my steps and elevation. Good enough!
- GEOCACHING – Great fun can be had while geocaching. Simply go to the website, track your location, and then decide on which cache you’re going to track down. Think of it as a real-life version of Indiana Jones or Uncharted, minus the Nazis and undead warriors. We geocached around Sydney for a Nerd Fitness meetup, and it was delightful!
- GIVE A HOOT, DON’T POLLUTE – Pack it in, pack it out. If you bring anything with you, it better be coming back with you. Don’t leave trash in the woods, and pick up any extra trash you see out there. The wilderness thanks you for your service, citizen!
Not all those who wander are lost (sTART hIKING tODAY)
This article is just a primer, meant to whet your appetite and make you excited to go hiking and exploring the wonderful world around us.
Here are a few other resources on hiking if you want more information. Feel free to let me know about more in the comments:
I challenge you to plan a hike for this upcoming weekend. YES, even if you’re in the opposite hemisphere and it’s really cold out!
Get some great snacks, strap on your shoes, grab a friend, and go explore.
I’d love to hear from you about the place you’re going hiking this weekend.
Leave a comment below and let me know:
- Where you’re going.
- When you’re going.
- And what you’re most excited about!
- Promise that you won’t hike pants-less.
- Any tips you have for your fellow hikers.
-Steve
PS: Still unsure if you’ll be ready for your big hike? I’ll again remind you of our 1-on-1 Online Coaching Program. We have clients who successfully used the program to train for hiking up large mountains, and we’d love to see if we can help you too!
PPS: Today’s Rebel Hero: Saint, whose success story has inspired hundreds of thousands of people. 8 years since publishing that success story, Saint is now happily married, a father of two, and just built a new swing set for his kids!
Notice that little rock climbing wall? I’m sure his 1-year-old daughter and 3-year-old son (both Rebels already!) will be scaling sheer rock faces in no time. He’s a Rebel hero indeed.
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photo credit: 77krc Mixed Nuts
All other photos from my Photostream
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Friday Faves
Hi friends! Happy Friday! How’s the week been? It’s been a pretty good one over here, minus a little sleep regression. (We’ve been in an awesome groove for so long but unfortunately hit a regression.)
This feels pretty real to me right now:
It should be a pretty low-key weekend. We’re looking forward to swimming at my dad’s, watching the movie Scoob and I’ll be getting everything out for Monday’s Home Workout Warrior! It’s not too late to join in. The cost jumps tomorrow and I’d love to have you in the workout party. 
Click here to sign up!
It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Read, watch, listen:
We got back into watching The Marvelous Mrs. Maisel after taking a bit of a hiatus – we stopped halfway through season 2 and resumed it this week – and it’s been everything I needed. It’s witty, fun, and the costumes are insane. I’m excited to start Season 3 this week and see what happens!
Validation for my inability to be an early bird. 
One of the girls’ favorite places, Playformance, is hosting an online summer camp here with lots of class options if you want to check it out for the kiddos!
Fashion + beauty:
Did a little bit of stress shopping this week. (There are worse things, right?) Got more of these suits for the girls (gap is having awesome deals right now), a mom suit, and some casual dresses for the girls and myself. (LOVE this one.)
Overnight peel! The other day, even after not sleeping well at all, I woke up and was surprised that I didn’t quite look like a zombie… and then I remembered that I had used the peel before bed. It makes such a noticeable difference in my skin’s texture. If it’s your first time ordering Beautycounter, you get 20% off through the end of the month! (Just click here and sign up for their newsletter at the top and they’ll email you a code.) If you need personalized skincare suggestions, check out my skincare survey! I’d love to send some ideas along.
Good eats + fitness:
Coconut yogurt. I was having a hankering for coconut yogurt and hacked into a Thai coconut the other day. I posted a how-to on my IG stories, but here’s a great tutorial if you’ve never chopped one of these guys open. (My #1 tip is to place the non-hacking hand behind your back so you’re not tempted to grab the coconut as you’re chopping at it.)
For the yogurt, all you have to do is scrape the meat, add it to a blender with some coconut water, a pinch of salt and some vanilla, and blend. The texture is incredible; not gummy like many of the store-bought coconut versions can be. I just topped it with some hemp seeds and berries.
Siete chips. These are my new favorite chips!! Perfectly spicy, salty, tangy, everything you would wish for.
Replacing sitting with sleep or activity may improve your mood.
Don’t forget to check out this week’s barre workout.
Happy Friday, friends!
xo
Gina
The post Friday Faves appeared first on The Fitnessista.
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Wednesday, May 27, 2020
Taking Body Measurements: The Ultimate Guide for Tracking Fitness
If you’re on a weight loss or fitness journey, you need to read this article.
Why?
Because tracking your body measurements and fitness progress can be crucial for getting in shape!
Those who succeed in transforming themselves are those who write everything down. As they say “That which gets measured gets improved.”
Or as we tell our 1-on-1 Online Coaching clients, “track the problem to crack the problem!“
Today, we teach you these life-changing habits:
- How do you measure fitness progress?
- How do you take body measurements?
- What should you measure for weight loss progress? (Your food)
- How do you know if you are making progress in the gym?
- Success Stories of people who tracked their progress
Let’s jump right in!
How Do You Measure Fitness Progress?
Does this sound familiar?
- You decide you want to get in shape.
- You go for runs every day for a week and try to eat less food.
- You step on the scale every day for a week and the numbers go down. Yaaaay!
- You go to a cookout on a Sunday, step on the scale on Monday, and it’s higher than before!
- You freak out, go crazy, and fall off the wagon.
- Lather, rinse, repeat.
I’d guess this is 80% of people who try and fail to get in shape.
Fortunately, you’re reading Nerd Fitness which means you’re most likely smart, incredibly good looking, humble, and aware that doing the same thing over and over again while expecting different results is the definition of insanity.
On top of that, you understand and value the importance of tracking your progress – as the saying goes “that which get measured gets improved.”
This is true specifically for these reasons:
1) Scales don’t tell the whole story. I’ve already covered my thoughts on scales. If you are training the right way (with an emphasis on strength training), your weight might not drop as fast as it would if you starved yourself and ran 20 miles a day.
Heck, you might be getting stronger and more muscular but the scale refuses to budge. Now, if you only had a scale as your ‘measuring stick,’ you’d probably get super discouraged and depressed at the lack of “progress.”
However, if you were tracking your body changes properly, you’d realize that you are making far more significant and healthier progress by doing things the right way. At the end of Saint’s journey to the Ab-promise land, his weight WENT UP while his body fat percentage went down. The scale can lie!
NOTE: the scale can also serve as a good “trend tracker” and I’ll cover that below – it was a key tool for me in losing 22 pounds over 6 months while building muscle.
2) You don’t know if you’re on the right path. Along with the scale not telling the whole story, it’s tough to tell if you’re losing the right kind of weight in the right kind of places.
There are so many other aspects to consider other than the number on the scale, including how you look, feel, and where the weight loss is coming from – your muscles or your stored fat.
It’s like driving cross country without a map, compass, road signs, or landmarks to use – how do you know you’re going the right way if you have no idea where you were or where you’re headed?
3) You don’t know how much you’re eating. If you’re overweight, you might think your metabolism is broken and you simply can’t lose weight. (Tracking some things will tell a different story). If you’re underweight and “can’t gain weight no matter what you eat,” you probably don’t realize how many calories you consume on a daily basis. We often have such a warped sense of reality when it comes to proper “portion size” and what constitutes a meal.
For example, this is a serving of carbs and fat:
Taken from our Healthy Eating guide.
We need to be better informed on proper portion sizes.
4) You can’t tell if you’re getting stronger. Our bodies need to be constantly challenged in order to adapt and get stronger. If you do 3 sets of 10 push-ups every day for a year…you will just be really good at doing 3 sets of 10 push-ups and nothing more.
You need to constantly increase the difficulty of your workouts in order to get results.
This concept of “progressive overload” is the cornerstone of strength training. If you didn’t know how you did last time, how the hell are you going to know if you’re doing better this time?
That which is measured gets improved! I’m sure there are actual psychological reasons behind why this works, but I know that I get better results when I exercise if I know EXACTLY what I need to lift or how fast I need to run to get stronger and better. If I did 30 push-ups in a row last week, then this week I have “31! 31! 31!” emblazoned in my mind while doing them…sure enough, I’ll get to 31.
On top of that, if you’re constantly:
- Keeping track of what you eat
- Taking measurements
- Tracking your workouts
You will always be thinking “healthy!” and thus make healthier decisions on a more consistent basis.
Hopefully, at this point you’ve at least come to the conclusion that maybe you should start tracking your progress. “Yes Steve, I have seen the light and I’m ready to start tracking my progress…tell me what the hell I need to do!”
PERFECT. Here’s how to do it.
How Do You Take Body Measurements?
THE NUMBER ON THE SCALE DOES NOT DEFINE YOU! When you strength train and eat properly, your body tends to only shed fat while keeping the muscle you already have. I deep dive into the subject in the article “Can you lose weight and gain muscle at the same time?”
Compare that to crash dieting and hours of cardio where your “weight loss” will be greater, but you’ll be losing both muscle and fat (and leave you looking and feeling like a weakling).
By tracking your body composition in more than one way, you’ll have a more accurate view of what’s working and what’s not working with your training. If after a few weeks you’re not losing the right kind of weight, you’ll know that you need to make some adjustments.
Before we get into metrics, let’s set one ground rule: Don’t track everything on a day-to-day basis.
Our bodies are incredibly complex pieces of machinery where all kinds of crazy stuff happens all day and all night.
Our weight can fluctuate by many pounds over the course of a day. Measuring EVERY day can promote an unhealthy OCD behavior where every tiny little change will be scrutinized and blown out of proportion.
So measure yourself once a week at the same time under the same conditions. I advise after you wake up and before you eat breakfast.
Depending on your schedule, I’d either pick Friday or Monday mornings to track all of your measurements – if you tend to let yourself go on the weekends, I’d advise doing your measurements on Friday morning so that you’ll have a whole week to get back on track and see long-term changes.
Here are the best ways to track yourself OTHER than a scale:
1) Take a front and side picture – My favorite method. Stand in front of a mirror in a bathing suit or your underwear with your cell phone camera and take a picture.
Then turn to the side and take another picture of your profile view. Just take the picture, hide it in a folder on your computer, and add to it once a week.
You live with yourself (duh), so it’s tough to notice changes on a day-to-day basis. However, if you have two months of week-to-week photos to look back on, you’ll be able to tell if your body is transforming in the right way.
2) Take body measurements – Go to a craft store and buy a cheap tape measure or buy one of these self-help tape measures. Make sure your measurements are taken under the same conditions each time.
Also, make sure you measure the same location each week – kind of weird, I know, but I pick freckles on my arms and legs so I know exactly where to measure each week.
Take a circumference measurement at each of these spots and write it down:
- Neck (for most people, this is the thing that connects your body to your head).
- Shoulders (both arms down at your side, at the widest point from shoulder to shoulder).
- Chest (lift up your arms, wrap the tape measure around your chest, just above the nipple, and then lower your arms).
- Bicep (either left or right, but be consistent).
- Waist (at the belly button for consistency).
- Hips (measure the widest part of your hips).
- Thigh (left or right, but pick the same spot on your thigh each week).
3) Measure your body fat percentage – This one is a little tricky depending on your resources and financial situation.
Your best bet would be to purchase a simple body fat caliper if you’re strapped for cash.
If you want to be more accurate, pay $40-60 per visit and get your body fat tested at a Bod Pod Location – a wise investment once a month (or every other month) to make sure you’re on the right path.
I am NOT a fan of body fat calculators that are built into your scale as I find them to be wayyyy too hit and miss.
Important info about body fat percentage tracking: no test is truly 100% accurate, and the specific number isn’t nearly as important as how it’s changing from month to month.
You can at least make sure you measure it the same way each time to measure if it’s trending in the right direction.
What Should I Measure for Weight Loss Progress? (Your Food)
Are you aware of how many calories you eat on a daily basis? When I talk to somebody who is trying to gain weight/lose weight, the response is the same: “I eat enough for my goals, but I’m not getting results…I guess it’s genetics!”
Unfortunately, 99% of the time, it’s usually ignorance and not genetics. It’s a subject we tackle in-depth in the article “Why can’t I lose weight?”
Unless you’ve taken the time to actually count calories for a few days of your normal eating schedule, you probably have no freaking clue how many calories you eat!
Want a rough idea on the number of calories you should be eating? Calculate your caloric needs right here.
You CAN’T outrun your fork – 80% of your successes or failures will be a direct result of how you eat.
Although the quality of your calories consumed is incredibly important, the quantity of calories you consume is the first thing that needs to be fixed.
Think of your stomach as a muscle that adapts to its surroundings. If you continually shovel 4000 calories down your throat, your body will start to crave 4000 calories even though it doesn’t need that many.
Most people eat the same few meals over and over again on a weekly basis – I do. For that reason, I don’t think it’s necessary for you to track ALL of your calories EVERY day for months and months. However, I think spending a week writing down every calorie is incredibly important for your education and awareness on what you’re eating.
I’m talking every freaking calorie: that half of a Kat Kat bar at Judy’s desk when you stopped by to grab some cover pages for your TPS reports, the handful of M&M’s you ate while watching 30 Rock reruns on Netflix, the five cans of Coke you drank while finishing up that late night project, and the six beers and three slices of pizza you crushed to celebrate afterwards.
Every. Single. Calorie.
Once you have an idea of how much you eat regularly, take a look in the mirror. Do you like how you look? If so, GREAT! Keep doing what you’re doing.
If you’re not making progress AND you’re tracking your calories, congrats! No, your body isn’t broken. You need to get better at tracking. Consider getting a food scale, and making sure you have your portion sizes correct!
TO LOSE WEIGHT: Start by eating slightly less than you’re used to (so you’re not miserable), and training your stomach to expect less. You can also look into Intermittent Fasting.
Once you have your numbers under control, you can start making some other healthy changes.
We’ve actually factored all of this stuff in, and created the 10-level Nerd Fitness Diet – pick the level you’re comfortable with, then follow the instructions in our strategy guide (free when you sign up in the box below), and level up your nutrition (and your physique) permanently!
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
- Follow our 10-level nutrition system at your own pace
- What you need to know about weight loss and healthy eating
- 3 Simple rules we follow every day to stay on target
I understand writing down your calories can be a pain in the ass, which is where sites like MyFitnessPal come in handy. They all have massive food databases that allow you to simply plug in what you ate (Big Mac, one apple, a gallon of Ben & Jerry’s ice cream, etc.) and it keeps track of calories, protein, carbs, and fats for the day.
If you eat out frequently, you’ll have to do some research – go to the restaurant’s website and they’ll probably have nutritional information on there. If they don’t have it online, do your best to estimate by picking a similar meal option on one of the sites listed above and use its meal information instead.
It doesn’t have to be perfect, but tracking your food for just a few days could be one of the most eye-opening experiences you have when it comes to getting in shape.
Write it down, sucka!
For more help on counting calories, check out our guide on “calories in, calories out.”
How do you know if you are making progress in the gym?
“Would you tell me, please, which way I ought to go from here?”
“That depends a good deal on where you want to get to,” said the Cat.
“I don’t much care where–” said Alice.
“Then it doesn’t matter which way you go,” said the Cat.
When you exercise, do you know what you need to do to be better? Do you know exactly what you’re going to do and how long it should take you?
Or do you kind of wander around the gym like a lost sheep, trying to figure out which machines look fun to use that day? If you’re serious about getting in shape, you need to start tracking your workouts.
Think of it like racing your ghost in Mario Kart: when you can see how you did last time, you know exactly how much better you need to be this time!
Here’s how to track your workouts:
- If you did 3 sets of 10 push-ups last week for a total of 30 push-ups, you need to be able to do 31 total push-ups this week to be stronger.
- If you did squats with 135 pounds last week, this week you better be squatting 136 pounds or more
- If you did 3 pull-ups last week, you know you need to get to 4 this week if you want to be stronger.
Have a plan, know what kind of results you need to get in order to be better today than you were yesterday, and then GET THERE!
You can certainly use any of the sites listed above for diet tracking to keep track of your workouts too, but I’m a huge fan of strength training, so I just track my workouts in Evernote. It’s this simple tracking method that got me to deadlift 400+ pounds.
I always know exactly how I did in my last workout so that I know what I need to do in this workout to get stronger.
I’ve been working with an online fitness coach for 5+ years – he can see my progress and then create the next workout that is sliiiightly more difficult.
As we’ve learned from the Spartans, “appearance is a consequence of fitness.” If you are focusing on getting stronger and faster, taking a more active role in how you eat, and you are consistently tracking your progress to make sure you are heading in the right direction, you WILL get the results you’re after.
A quick note: strength training has transformed my life and the lives of every success story at Nerd Fitness. If you want to transform like them, and you’re interested in strength training but don’t know HOW to get started, we’re here for you!
Walking into a gym can be intimidating, especially if you’re not used to using the free weights section. Knowing how to eat for your body type and goals can be overwhelming too.
We remove all of that guesswork in our 1-on-1 Coaching Program, where our coaches get to know our clients, build custom workout programs for them, help adjust their diet in a way that doesn’t make them miserable, and gets the permanent results!
You can schedule a free call and learn more over on our the coaching page by clicking below:
Success Stories of People Who Tracked Their Progress
We’ve had some incredible success stories here at Nerd Fitness.
Guys like Saint who dropped 60 pounds of fat and got in shape for his wedding:
And women like Staci who started strength training and transformed her life:
Or Leslie a single mom who lost 100+ pounds since she started her Journey with Nerd Fitness:
These are just three examples of hundreds and hundreds I could share with you.
Some people gained strength and muscle while others lost tremendous amounts of weight and body fat; despite the differing goals and vastly different results, they all made one specific change that helped them truly get the results they wanted:
They wrote everything down: their measurements, their food intake, and their workouts.
If you’re serious about making changes to your life and getting in shape, I cannot stress enough the importance of tracking your progress, and I don’t mean just stepping on the scale every morning and freaking out every time it goes up 1/10th of a pound. I’m talking about a plan that allows you to find and stay on the right path.
Luckily, I’m here to help you start putting these practices in place TODAY.
I bet you’re here because you’re interested in transforming and losing weight like Saint and Staci and Leslie above. I know how tough this stuff is – it’s not just KNOWING what to do, but ALSO knowing how to do it correctly and sticking with the plan for months.
There’s nothing worse than walking into a gym and not knowing what you’re doing, or spending months training only to realize that you’ve been training the wrong way the whole time! K
Knowing how to exercise, and then getting yourself to actually follow through with the program long enough to get permanent results is brutally difficult.
If you’re ready to cut through the noise and you’re looking for guidance, accountability, and personalized attention, check out our 1-on-1 Coaching Program! We’ve been helping busy people like you (and Leslie above, a coaching client!) get results in a healthy, sustainable, non-miserable way.
You can learn more about our coaching program by clicking on the image below and scheduling a free call with us to learn more:
Your turn:
How are you tracking your progress?
Have you made adjustments to your plans after tracking your results?
Do you have any questions on how to properly track your body, food, or workouts?
That’s what I’m here for. Well, that and comedic relief.
Let me know in the comments!
-Steve
PS: If you’re looking for EVEN MORE instruction and guidance, check out Nerd Fitness Prime.
Nerd Fitness Prime contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more!
Plus, you can even chat with me in our private Discord group!
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pencil, numbers, tape, flatlay, the notebook
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Spring Slim Down 2020 Winners
Look at these incredible transformations!
The post Spring Slim Down 2020 Winners appeared first on Love Sweat Fitness.
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Should You Do Couch to 5K? Don’t Make These 5 Mistakes
If you’re looking to run your first 5K, you’ve come to the right place.
In today’s guide, we’ll cover common questions – and 5 mistakes – about the Couch to 5K program:
- What is Couch to 5K? Why is the Couch to 5K plan so popular?
- Does Couch to 5K actually work?
- “Will I lose weight with Couch to 5K?” (Mistake #1)
- Do you even like running? (Mistake #2)
- “Am I healthy enough to run a 5K?” (Mistake #3)
- How to start (Couch to 5K Schedule and PDF)
- “How do I not hurt myself running a 5K?” (Mistake #4)
- 10 tips and tricks for running a 5K.
- What do I do after Couch to 5K? (Mistake #5)
- “What if I own a futon? Can I still do Couch to 5K?”
This is the type of stuff that we cover in our 1-on-1 Online Coaching Program: helping many of our clients prepare for upcoming races and 5Ks. We’ll teach you many of the same tips in today’s guide, so you can rock your competition safely.
What is Couch to 5K? Why is the Couch to 5K Plan so popular?
“Couch to 5K” is a free program that takes people from their couch to running a 5K race in 9 weeks.
5K is short for 5 kilometers, or 5,000 meters or 3.1 miles.
This running program was invented by Josh Clark of CoolRunning WAY back in the day.
It has since been co-opted and copied by every running blog out there, so we’re going to be referring to a generic “Couch to 5K” program when we talk about it.
(When people ask the question “How long does it take to complete Couch to 5K,” it really depends on which program they pick.
It might be 6 weeks, or 12 weeks, or 9 weeks. The original Couch to 5K plan created by Cooling Running took 9 weeks).
Here’s the Couch to 5K plan a nutshell:
The program utilizes an uber-popular concept called interval training – moving at different speeds throughout a running session – and lays out exactly what to do every day for 6-12 weeks after starting.
By varying your pacing, your body is forced to adapt to different speeds, your heart and lungs have to adapt to various levels of strenuous activity (and get stronger/healthier as a consequence).
As a result, you actually burn more calories and get better prepared for a race then compared to just training at a constant speed.
In other words, interval training rocks and should be used by anybody who wants to get better at running.
Over the weeks, Couch to 5K slowly ramps up the amount of time you spend running and cuts back the time you spend walking until you’re at the point where you can actually run a 5K without stopping.
“STEVE, I’M INTRIGUED. WHY IS COUCH TO 5K SO DANG POPULAR?”
#1) It’s simple and clear. Print out a PDF or download an iPhone app and for the next 9 weeks you simply do what it tells you:
Today, do this.
Tomorrow, do that.
Repeat.
We’re all busy. Most of us lead hectic lives. And programs that tell us EXACTLY what to do allow us to follow instructions without needing to figure it out ourselves.
Not that us nerds overanalyze things to the point of giving ourselves anxiety attacks…
#2) Most people think running = weight loss. If you’re brand new to health and fitness, and you’re trying to lose weight, you’re most likely overwhelmed at what you should start with and how you should train.
Are you gonna go sign up for a gym membership, hire a trainer, and start doing squats and deadlifts?
As much as I would WISH that was the answer (it’s probably the fastest path to changing one’s physique), it’s often a bridge too far for many folks.
So a majority of newbies equate running with weight loss (which MIGHT be true, but MIGHT not, I’ll explain here), and decide to start with a jog around the block.
#3) Couch to 5K is not overwhelming. It’s a free program (or inexpensive app), and it’s very approachable.
Programs like P90X and Insanity are designed to appeal to people that consider themselves hardcore (whatever the hell that means).
Couch to 5K appeals to people who are overwhelmed at the idea of doing P90X or Insanity or mustering up the courage to go to Crossfit.
Couch to 5K makes you think “maybe I can actually do this…” which is the most important part of any fitness journey: starting.
#4) Everybody wants to “have run a 5K.” If you’re new to health and fitness and working on setting a good obtainable goal, “run a 5K this year” is a great place to start.
- It’s a short enough distance that with some training you can pull it off, even if you have to walk some or all of it.
- There are 5Ks practically every weekend, many of which raise money for charity or are themed in a fun way,
- It’s an amazing activity to do as a group with friends.
- Humans are wired for achievements, progress, and gratification – 5Ks are perfectly designed for that.
So in completing Couch to 5K, you train and get to see yourself progress weekly, you get to finish a race and feel a sense of accomplishment, and you go home with a medal you can hang on your wall reminding you of the proud moment.
Plus, it might get you in shape!
Maybe…we’ll explore in just a moment.
If you are trying to get in shape, I’ll mention our 1-on-1 Online Coaching Program. I know of no better way to transform yourself than through the help of an expert who knows exactly what to do. We’ve helped hundreds of people run their first 5K and helped others train for triathlons!
Does Couch to 5K actually work? Will I lose weight Doing Couch to 5K?
“Steve that’s all fine and good. But what do you REALLY think about running 5Ks and Couch to 5K?”
Okay, you got me. I got thoughts. I also got jokes (they’re bad).
RANT INCOMING!
Will the Couch to 5K program help you run a 5k? YES! If you actually stick with it for the entirety of the training program.
Will the Couch to 5K program help you lose weight? MAYBE.
Is Couch to 5K a program that will get you healthy permanently? MAYBE.
Will Couch to 5K make me sexy and look damn good in a bathing suit? MAYBE, but probably not.
Here’s the truth about Couch to 5K: It’s the same truth with popular programs like P90X or Insanity or any other structured workout program:
It totally works and will help you lose weight if you do two things:
- You actually complete the program, AND
- You fix your diet.
MISTAKE #1: Couch to 5K totally doesn’t work and won’t help you lose weight if you do two things:
- You actually complete the program, BUT
- You don’t fix your diet.
As sexy as it is to think that just going for a run will help you lose weight, the data doesn’t back it up. In fact, as Time Magazine rightly pointed out years ago and got yelled at for telling the truth, exercise alone won’t make you lose weight.
I believe that to be especially true when exercise is only steady-speed cardio.
In fact, many people gain weight after starting an exercise routine and get completely demoralized.
What gives?
As we say here at Nerd Fitness, you can’t outrun your fork, and nutrition is 90% of the battle.
If you go for a mile run and then stuff your face with extra calories “because you earned it,” you’re going to gain weight.
It’s not because you have a slow metabolism, I promise. It’s because you’re consuming too many calories.
This is Common Mistake #1: not fixing your nutrition if you’re running for weight loss!
If this were a movie, nutrition would be Tom Cruise in Mission: Impossible and exercise is that funny sidekick who helps Tom. Let’s be real here, Tom is doing all of the heavy lifting to make that movie what it is.
Couch to 5K helps people run a 5K.
That’s it.
It’s not designed to help you lose weight or build a body you’re proud of. It’s also a temporary program that lasts a certain number of weeks until you run your 5K.
For Couch to 5K to be successful for you long term, and for it to help you lose weight, it needs to be the catalyst that causes you to build a consistent long term habit of exercise and changes how you think about food.
Remember: you never get to be “done”, so you need to enjoy the journey and look forward to exercising daily.
You also need to train the right way to build the type of body you want! And eat the right way.
That’s priority numero uno.
I know nutrition is a really challenging, complex, controversial topic (Keto? Paleo? Ah!), which is why we make it stupidly simple for smart, good looking, modest people like yourself.
In addition to our online coaching program that guides you on making healthier food choices, we also created a free 10-level NF Diet blueprint you can hang on your fridge next to your Couch to 5K PDF.
Print it out, hang it on your fridge, and follow the instructions to level up every 2 weeks! You can get yours free when you sign up in the box below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
- Follow our 10-level nutrition system at your own pace
- What you need to know about weight loss and healthy eating
- 3 Simple rules we follow every day to stay on target
Now that we have the “will I lose weight?” stuff out of the way, I have two BIG questions to ask you:
Do you like running?
Are you healthy enough to run?
Do you even like running?
Bodybuilder Ronnie Coleman said it best: “Everybody wanna be a bodybuilder, don’t nobody wanna lift no heavy ass weight.”
In other words: “Everybody wants to be in shape, and look great, but nobody wants to put the work in to actually GET in shape and look great.”
And yup, getting in shape is tough; if it were easy we’d all look like Captain America and Wonder Woman.
Instead, 70% of America is overweight and 30+% are obese. Crap.
Which brings me back to the most crucial question of this entire 5K process:
Do you even LIKE running?
The world is split into three groups:
- People that like running and want to run.
- People that don’t like running but eventually learn to love it.
- People that don’t like running and will never like running.
Here’s that Ronnie Coleman quote, slightly adapted: “Everybody wants to have run a 5K, but many people don’t actually enjoy running.”
Running a 5K is a great achievement and a worthwhile fun goal, but it’s only one way of thousands to “get in shape.”
Many people feel like Andy Dwyer in Parks and Rec when they go running.
Some people love that feeling of anguish or pushing beyond the limits, and that’s awesome!
But for everybody else, they make Mistake #2: they force themselves to run even though they don’t like it!
So before you start Couch to 5K, think of it as a science experiment:
“I hypothesize that following Couch to 5K will help me run a 5K. I also hypothesize I’ll enjoy the process, enjoy how I feel after a run, enjoy running a 5k, and/or enjoy the achievement of having run a 5k.”
And that’s all this is: an experiment to see if running is the type of exercise you want to continue doing consistently for the next few years.
If 2 weeks into Couch to 5K you’re miserable and hate it: fantastic!
You just discovered that you hate running and are now free to NEVER RUN EVER AGAIN FOREVER. It doesn’t make you a failure.
It means your science experiment produced a result that you can now use to inform future exercise decisions.
Again, it doesn’t make you a failure.
It just means you found a type of exercise that doesn’t work for you.
If you discover you LOVE running and how it makes you feel: fantastic! You can now make running part of your regular exercise routine. Combine this with a good nutritional strategy, and you will build yourself a runner’s physique. And you’ve found something you can do for the rest of your life.
If you are running to prove something to yourself, because a friend is doing it, because you’re raising money for charity, or anything else: fantastic! Do Couch to 5K and then decide after if this is the strategy that you enjoy and want to stick with permanently.
Don’t make Mistake #2: If you’re ONLY doing this to lose weight and it’s making you miserable, quit. Don’t run. Ever.
Instead, pick an exercise you actually enjoy. But not because the exercise is going to help you lose weight – because doing an exercise you love is a constant reminder of “I’m making healthier choices, and thus I should probably eat healthier!”
If weight loss above all else is your goal, I’d recommend our Beginner Bodyweight routine you can do at home and combine it with our “beginner’s guide to healthy eating.” I can promise that if you read those strategies and start to implement them in your life, you’ll see results without ever having to set foot on a treadmill.
Phew! Okay, that covers “do you actually LIKE running?”
There’s another massive question you should be asking yourself before you start…
Are you healthy enough to run a 5K?
Just because you WANT to run doesn’t mean you SHOULD necessarily start running just yet.
It could be a fast track to injury, disappointment, and misery!
Those are literally three of my least favorite things. The fourth being brunch.[1]
Back to your health: are you physically ready to run?
If you’re at or close to your goal weight, then starting a running program is a good idea.
Read the section below on “How to not get injured doing Couch to 5K” and get started.
If you are obese or very overweight, I think (power) WALKING a 5K is a great goal for the immediate future.
However, I think Mistake #3 would be running a 5K before properly preparing your body for it! In fact, running prematurely without addressing your weight might cause damage to your joints and ligaments and cause you to backslide a whole bunch.
WHAT I WOULD DO INSTEAD: Focus on healthy eating, building the habit of daily walks, and follow a beginner strength building routine like the Beginner Bodyweight Circuit.
This will build you a solid foundation of strength, core strength, and endurance.
Download our free Bodyweight Workout Worksheet when you sign up in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
- Complete this workout at home, no equipment required
- Avoid the common mistakes everybody makes when doing bodyweight exercises
- Learn how to finally get your first pull-up
Here’s why you should focus on strength and nutrition before pounding the pavement with hours of running:
- As you begin to drop weight, a lot of the stress on your joints, organs, bones, etc. will start to decrease.
- As you strength train, the ligaments that hold your body together will become stronger and more adequately prepared for the rigors of running.
- As you refine your running form to minimize resistance and jarring shocks throughout your body, your body will learn to become more efficient.
- When you start to approach your goal weight, you can start to introduce increase your speed from power walking to jogging – with correct running technique (see below) – and staying healthy.
“STEVE, I was all excited to run a 5k, and now you have me demoralized. I’m overweight but I still want to run!”
Okay okay okay, fine! I don’t want to keep you from exercising, I want to help you build momentum and make you antifragile.
Obviously, you’re going to do what you’re going to do, and if running before your physically ready is what you want to do, go for it!
Just do it safely, please! Read the section below on proper running technique!
I would still advise that you focus your efforts on strength training, hiking, long walks on the beach…low impact activities that strengthen rather than deteriorate your body.
But you do you, boo.
If you want any help getting in shape to run your 5K, we got you! We help men and women and self-aware robots with our 1-on-1 Online Coaching Program. We offer nutritional guidance, professional accountability, and custom workouts!
How to start the Couch to 5K Program
“Steve I’m in. I read all of that jazz above and I am ready to get started. Whether I’m walking or running, I want to start Couch to 5K!”
If you’re ready to do the Couch to 5K program, you can download the following which I believe is the Original Couch to 5K Program (they’ve made it quite tough to find!).
The reason it’s tough to find is they’re pushing people towards the official Couch to 5K App.
Here’s another which I found on Antrandado.com
For us Nerds, I’d be remiss if I didn’t mention the super fun Zombies Run! app, which uses interval training combined with fun audio cues and video game mechanics throughout your running sessions.
What I would do next after downloading the program? Do the first day of training!
I would also recommend finding a race that’s 2-3 months from now, and sign up for it even if you’re not ready.
Recruit a friend or two to join you in training and the race!
Doing these things create immediate motivation and accountability.
It’s the strategy that Jaime from Nerd Fitness used to get herself in shape: signing up for races in the future that she wasn’t quite ready for yet.
She also strength trained and dramatically overhauled her nutrition, but she used races as great motivational events to stay on target!
HOW TO FIND A 5K IN YOUR TOWN: Let me google that for you. Type “5K + [your town]”, and I bet there’s a 5k every weekend for the rest of the year coming up. The Couch to 5K app also lists local races for you.
To recap:
- Pick a race that looks fun that raises money for a good cause
- Recruit a friend or two
- Go for your first day of running!
It’s gonna suck, and you’re going to be fine. You’ll get better!
This is exactly what I did years ago when I dressed up like a Caveman with 20 of my friends and raised thousands of dollars for kids with cancer to go to summer camp!
How to Not Get Injured Training For a 5K
If you don’t learn how to run correctly, you’re doomed to develop an overuse injury and that’s going to negate the whole reason you started running in the first place!
This is Mistake #4: Crappy running form!
When you run, you’re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road.
This is then repeated thousands of times over the course of training and a race.
No wonder nearly every runner has tons of stories of injuries they’ve had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.
With poor running mechanics, the results are compounded.
And not the GOOD kind of “compounded” like compound interest like you learned in 2nd grade with the story about starting with 1 penny a day and doubling it every day for 30 days.
The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.
We don’t want that.
I’m going to get super granular into proper running technique in this section, so if you already have perfect running form, you can skip this section. But I’d still read it.
Yeah, you should probably read it.
Here are the “5 Steps to Not Sucking at Running a 5K,” thanks to my friend Jason Fitzgerald of Strength Running:
1) Lean from your ankles.
Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head.
If you’re standing still with this slight forward lean, you should feel like you’re about to fall forward.
When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.
2) Increase your cadence. Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you’re putting less stress on your legs with shorter foot strikes.
Your cadence should be at least 170-190 steps per minute when you’re running at an easy, conversational pace. It will probably increase once you start running faster—that’s normal.
“Steve, what the hell do I do with “170-190 steps per minute?”
Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found here:
Not on Spotify? Cool. (But like, why?) To get a cadence, try running to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re looking for:
Research has shown[2] that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running: less impact shock that goes up your legs, improved running economy (or your efficiency, which means you’ll run faster with less effort!), and a reduced chance of injury.
You’ll feel like you’re taking way more steps than normal – that means you probably had poor form before and now you’re fixing it!
If your legs get to the point where they’re going this fast, let me know:
3) Foot strike at the right time. When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it.
Combined with a quick cadence and a slight forward lean from your ankles, you’ll be distributing impact shock evenly—and efficiently.
This aspect of running form is often skipped over by beginning runners.
Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don’t first land in the right place, a midfoot or forefoot strike will only do more damage.
As you’re running, a good mental cue is to think that you’re just “putting your foot down” in a straight line underneath your body.
There’s no reaching or stretching your leg out in front of you. Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.
4) Land on your mid-foot. While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits.
It can help you avoid a lot of injuries by absorbing impact shock and preventing a severe heel striking running stride.
Heel-striking can’t be entirely blamed for injuries and labeled “bad.”
Even elite athletes heel strike when they run races! It’s not entirely bad— especially if you’re putting weight down on your foot just after you heel strike, instead of directly on the heel.[3]
What you should focus on is having a higher cadence, landing underneath your body, and not aggressively heel striking.
Try to land with your foot flat on the ground, instead of with your toes angled upwards.[4]
5) Symmetrical arm swing. Nobody wants to look at you running if you’re flailing your arms wildly all over the place like Elaine dancing from Seinfeld.
An ideal arm swing has your arm bent at about 90 degrees and a front to back swing (not side-to-side).
Imagine a pretend line that goes down your mid-line or center of your body. When you run, your hands should not cross over this imaginary line.
Cup your hands loosely together (no clenched fists!) and if you want to use your arms for momentum, pump your elbows, not your hands.
Once you incorporate these changes into your running form, you’ll feel a lot more comfortable and your injury risk is going to plummet.
For extra credit, learn to run softly and quietly. Foot stomping isn’t allowed and gets increasingly more difficult as you approach 180 steps per minute.
A few other things you want to keep in mind:
- Keep a tall back, chest up. No slouching.
- Look 30-50 meters in front of you – not head down looking at your toes.
Both are easy cues to keep an athletic posture and good running form.
Go back through and read this section a few more times. We know it’s a LOT to think about while running, but it is incredibly important. If you get a chance, have somebody film you running, and then watch your tape back to see how you’re doing.
I should note that we provide form checks to our coaching clients. Through our awesome app, you can record a video of your running form or exercise technique and send it right to your coach! That way you can know your running and training safely and correctly!
10 Tips and Tricks for Training for Your 5K
Although the Couch to 5K Program covers specifically how you should be training, it still leaves out quite a few important things (like technique, which I covered above!).
Once you’ve picked your 5K training program, here’s how to get yourself to ACTUALLY follow through on your training!
#1) Recruit an accountability partner. Have somebody that trains with you (or at least somebody you tell about your training), so that each day you can check in with each other.
Wanna be diabolical?
Give somebody else $100 of your money. And tell them you’ll check in with them after your training every day – if you don’t do your run, they’ll donate $50 of that money to a political cause you HATE.
While you’re building the habit of running, you need to make the pain of skipping your run greater than the pain of doing the run.
Do this enough times until you build up enough momentum and get hooked on that runners high so that you actually look forward to training.
#2) Warm-up before, stretch after. Don’t do static stretches before your runs. It’s not doing what you think it is[5]. Instead, you’re going to warm up your muscles through active movement.
- Do a dynamic warm-up before you run. Continue this by going for a light jog, high knees, and warming up your muscles through movement.
- Do the following cool-down stretching routine after you run. Stretching after for the win!
#3) Make it the first thing you do each day. Build the habit of doing your run first thing in the morning when life hasn’t had a chance to get in the way.
Sleep in your running clothes.
Put your alarm clock/phone across the room. Put your running shoes by the door. By hacking your Batcave, you’ll minimize the steps between you and the new habit you’re trying to build.
#4) Strength training makes running easier. Doing 1-2 sessions of strength training per week (on days you’re not running) will help you burn fat, build muscle, and stay injury-free.
Follow our Beginner Bodyweight Routine, no equipment required. We’ll have you training with your furniture instead:
If you sign-up for our free weekly newsletter, I’ll send you a PDF of the workout so you can track your progress.
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
- Complete this workout at home, no equipment required
- Avoid the common mistakes everybody makes when doing bodyweight exercises
- Learn how to finally get your first pull-up
#5) Don’t worry about your shoes when you start. Wear whatever shoes you have so that you can just get started building the habit immediately. If you START to love running, read our article on proper footwear and get yourself some better kicks.
The same is true for “running clothes.” Do not let this be a barrier to entry.
Start running first and make sure you like it before you go spending any hard-earned cash on stuff you’re not gonna use.
#6) Sign up for your race as far in advance as possible. Use 20 seconds of courage if you need to, but commit to the race.
If you don’t sign up, you’re going to be much more likely to back out when life gets busy.
But if you pay for it ahead of time, and get other people to run with you, you’re going to be using positive peer pressure to follow through on your commitments.
#7) Your race time doesn’t matter! Who cares if you’re the last person to finish? Like the Rock taught us, it doesn’t matter.
What’s important is that you finish something that you started. That’s a huge accomplishment in itself.
#8) Start a running club or join one at work – the more people you surround yourself with that are doing the things you want to do, the better. Hang out with runners that are faster than you.
You’re the average of the 5 people you associate most with, so you might as well start associating with faster, healthy runners.
#9) Don’t have an in-person running community? That’s cool! Join the Scouts Guild in the Nerd Fitness Rebellion.
It’s the section of our community that does running, biking, swimming, and other distance-based activities!
#10) Hire a coach. Outside of having a group of friends or co-workers keeping you accountable, a coach who routinely checks in with you and your progress can be a godsend. We’ve helped tons of people build the habit of running!
What Do I do After the Couch to 5k?
You made it through the training, and you ran/walked your first 5K! I’m so proud of you.
Gold star.
A+.
So after successfully completing your first 5K, you may be wondering what you should do next. To run again or not…
Many new runners absolutely love the atmosphere at a race; the number pick- up, pre-race motivational speech, cheering crowds, and crossing that finish line.
Oh, and the post-race beer and meal is the best food and drink you’ve ever tasted.
So after the excitement settles down, you need to ask what you want to do next.
Your three options:
- Run Faster: Sign up for another 5K, keep training, and try to beat your previous race time.
- Run longer: Maybe you want to run a longer race like a 5 miler, a 10k, or go slay a bigger dragon, like half-marathons or marathons.
- Pick a different activity: Going from Couch to 5K to Couch doesn’t help you at all. Temporary changes create temporary results.
Notice there wasn’t a 4th option, the option that usually everybody picks:
“Go back to sitting on the couch”
That’s Mistake #5: not having a plan to CONTINUE exercising after Couch to 5K!
As we say at Nerd Fitness: “Temporary changes create temporary results.”
So you have to do SOMETHING next, otherwise all that hard work and training will have been for naught!
Want help figuring out exactly where you should go from here? I got you!
Pick the option below that best aligns with your goals and timeline:
#1) We have a bunch of NF Coaching clients that are training for 5Ks, 10Ks, half-marathons, and tough mudders. If you want step-by-step guidance on how to lose weight, eat better, and train for races, check out our killer 1-on-1 coaching program:
2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!
Nerd Fitness Prime contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more!
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get the Nerd Fitness Starter Kit, including the 15 fitness mistakes you don’t want to make and our guide to the most effective diet and why it works
Get Your FREE Nerd Fitness Resource Kit
- 15 Fitness traps you should avoid
- Comprehensive beginner's guide to Paleo diet
- BONUS: How to level up your life and be the hero of your own story
4) Check out these other sweet running resources:
- Beginner’s Guide to Running: Covering everything you need to start a running practice, including technique, proper footwear, and a training schedule.
- NF Guide to Footwear: What shoes you should be wearing while training!
- Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach.
- Strength Running: A site by my friend Jason Fitzgerald.
To recap our guide on the Couch the 5K plan, these are the 5 Mistakes to avoid:
- Running a 5K might be a good way to lose weight. It is entirely dependent on your nutrition. The same is true of literally ANY workout program. (Mistake #1: Not changing your nutrition)
- Couch to 5K may or may not be a great program for you. It depends on how much you enjoy running, and what you are hoping to get out of the program. (Mistake #2: not actually enjoying running)
- Make sure you are fit enough to endure the rigors of running! If you’re severely overweight, let’s get you in shape FIRST before we put stress on your knees and joints for thousands of running steps. (Mistake #3: Running before you’re ready)
- Make sure your running technique is solid. It’ll save you years of pain and injury. (Mistake #4: Running with improper form)
- Recruit a friend or find a way to stay accountable so you actually do the race!
- Who cares about your race time! Just completing the race should be your goal.
- Once you finish the race, decide if you want to keep running or if you are going to pick a different activity. (Mistake #5: Not having another goal after completing your 5K)
Okay, it’s your turn. I’d love to hear your experiences when it comes to training for a 5K, and if you enjoyed the process.
Have you DONE Couch to 5K? Did you stick with it?
What challenges did you run into along the way?
Share it in the comments below!
-Steve
PS: I’ll leave you with a final reminder of our 1-on-1 Coaching Program. If you’re blown away by the fact that you don’t have to run to get in shape, but don’t know where else to begin, we got you.
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photo credit: mripp Fun run, almostsummersky sleepy pups, BRICK 101 LEGO Sonic Tails & Shadow, clement127 Halloween is coming!!, Mabacam Speed, Photography andreas Just a Lego Minifig, Reiterlied Wandering in the North, clement127 Banquet
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