I’m starting a new exercise regime. I call it the 5-5.
Lol!
Sounds funny, yes. An old friend of mine already had a good laugh over it – but I’ve been doing it now for over a month and I honestly feel so much better. I’ve lost a little weight, I feel tighter, lighter and more energetic.
As for the name, it’s nothing but a way to remind me of what I have to do on a daily basis. I felt I needed something official, even if it was something I invented myself. By sticking to an actual named routine, I find it’s easier to remain consistent.
I’ll explain the details.
On a good day, I will aim to walk/run 5 miles a day. On a not so good day, I will do the minimum of 5km.
I live in Canada, so that 5 miles is about 8km.
The key to this, as with most things in life, is consistency. That is it. 5km a day minimum, no matter what. Rain, sleet, snow, hail, sweltering heat, whatever – 5km a day, 365 days a year. No excuses!
This allows me to add a little more if I am feeling it, but also to not feel guilty if I only do 5km.
I can walk from 5-6 km/hr. At 6km/hr, I am really pushing it. It’s actually more like power walking. Normally though, it’s a little less than that (but still faster than your average walker). I have a fast pace naturally and I find that anything less than 5km/hr is too slow and doesn’t get the heart pumping.
If you are walking at this speed, you’re going to be passing other walkers in the park. That can be challenging especially when a group is taking up the entire path. But hey, nothing in life is easy. I find it’s better to just start running and when they hear your quick footsteps, they will move automatically.
Now, talking about running: If I’m feeling good, I will sometimes break into a jog for a minute. I don’t like feeling out of breath, so if I run, it’s only enough to bring me to where I’m breathing hard – then I’ll stop and continue walking. The running portion is completely at my discretion – as long as I complete a minimum 5k, it doesn’t matter how I get there.
The advantage of my run/walk routine is that I’m not running for an extended period. I can turn it on and off at will. I also love the fact that if you walk/run, 5k is over in no time. At this point, I’ll keep going if I’m feeling good.
When I don’t feel like doing much.
There are a few things that will prevent me from completing 5 miles in one outing. First of all, we all have down days where we physically aren’t feeling it. I don’t know why this happens, but I don’t force myself to do more than 5k on days like that.
The other thing that will get in the way is life. We all have stuff going on and when I have to be somewhere or I’ve had one drink too many the night before, it’s good to know that all I have to do is the minimum 5k. Tomorrow, who knows? Maybe I’ll do 5 miles a day for the next week.
Why do it at all?
Why do I feel the need to walk every day? Well, simply put, I’m not young anymore and my viewpoint has changed completely. In my teens and 20’s, the last thing I’d be thinking about is walking every day for the health benefits. Of course, at that age, you’re not worried about your health the way you are once middle age comes along.
Years ago, my motivation for exercising was that I wanted a good body to impress women (how shallow is that?), now it’s for my own health. I want to live longer and keep my mobility as long as I can. I’ve seen too many people give up once they reach middle age. Then when old age hits, they can’t really live the life they want because of mobility issues. Now, I’m not saying that you’ll keep your mobility as long as you keep walking, but it certainly can extend that inevitability.
If you lack motivation, one of the best ways to make sure you actually walk 5km is to walk a straight path out 2.5km. Now you have no choice but to walk the same distance back. If you walk or run in a closed loop, you can give up easier because you’re likely closer to your car. I quickly learned this when I started out on a 1km loop. The urge to quit was strong as I approached my starting point every 1 km.
One final tip: Make sure you have proper gear for the weather you’ll be experiencing. For me, I will do the minimal 5km no matter what. That means I’ll likely be walking or running in the rain, cold, heat, etc. Sure, you can try to time the weather so you don’t get soaked, but it doesn’t always work.
Invest in a decent quality base layer and outer shell at a minimum. Wear a ball cap to keep the sun out of your eyes and the rain off your face when the weather changes. Modern running shoes dry quickly, so I’ve never felt the need to invest in water resistant shoes. Yes, your feet might get wet on the trail!
As mentioned, I have been doing this for a month now (actually 34 days) and I feel the effects already. I have lost a little weight, my belt is looser, and I just plain feel better. The key is not to overthink it. I look at it this way: I have a job to do, and that is to get at least 5km past me every single day without excuses. I simply have to reach that number and my job is done. I need to reach that number every day and the rest will take care of itself.
Surely, I can give up an hour a day for my health.
