Proviso: The writer of this article and SurvivalBlog shall not be liable for any loss, damage, injury or death as a result of any actions that the reader may take after reading. This article is for informational purposes only.
I write this because one of the core elements of being prepared includes maintaining an above average level of physical fitness. Having been a swim and fitness coach for over ten years, as well as training for and completing two marathons, along with a number of other road races, I feel adequately prepared to try to motivate readers of this blog to improve their own level of fitness.
A personal aside: I have also been able to motivate my wife off the couch to start running to stay fit, over her initial protests of various mysterious leg pains. My solution was to introduce her to a running store, staffed by running coaches, to watch how she took her strides, and have them fit her with an appropriate running shoe (which turned out to be very similar to what she already had. But interestingly, her leg pains disappeared). Also, almost a year ago, due to life changes, I had stopped my personal exercise and running routine. And after about 9 months, I had to motivate myself to restart. So much of the advice I am about to give, I’ve had to follow firsthand.
I’ve been reading this blog for about a year now, after stumbling across it while searching for reading material on the direction of the price of gold spot. That led me to read “Patriots: A Novel of Survival in the Coming Collapse”
Fortunately for me, if you are reading this on this blog, my job to motivate you has already become easier. You are concerned about the future, and may have already begun great preparations in learning useful skills, accumulating an inventory of arms, storing water and food. Have you begun to prepare yourself physically? You can give yourself all the excuses, but I’ve heard them all. It’s too hot; it’s too cold. My body wasn’t build to run. It takes too much time. There are no good places to run. I don’t know where to get started. Let’s start here.
Start by going to see a doctor for a physical, especially if you have been inactive. One way to help motivate yourself is to get baseline readings of resting heart rates and blood pressure readings, so that after a few months, you can measure your progress this way. Inform your doctor that you will soon begin to get into better shape by running, and he/she will help insure you are fit enough to do so. Meanwhile in the days leading up to you doctor’s appointment, start an easygoing walking routine. Strap on a pair of good walking shoes and head out your door. Pick a time of day where you can spend 20 minutes. Unless it’s raining, anytime is good. For me, I’ve found that some days, I’ve run at 11 PM just to get a workout in. Later, I’ll discuss the benefits of actually going outside, rather than going to your health club and using the treadmill. Be properly dressed. Cotton may be comfortable, but if you start running, you’ll soon want the water wicking ability of synthetic fibers over the water absorbing cotton threads. For me personally, when I run, I am in shorts unless the temperature is in the 40s, when I will wear long sleeves. Under 40, I will wear gloves, hat, and wind pants. Wind chill also factors in, and a windy 45 degree day usually also means that wind pants, hat, and gloves are worn with sleeves. But everyone is different. Find your own comfort levels and adjust accordingly.
Start with a walk around your block. Walk purposefully, as if you are going somewhere. (You are!). Focus on your breathing by inhaling through your nose, holding it for a second or two, then exhaling slowly through your mouth. Build up a good breathing rhythm as you stride. Keep a relaxed, brisk pace, just slightly above an easy stroll. Until you get your doctor’s okay, do not push yourself too hard. Time your walk with a wristwatch, and mark off ten minutes. If your block is too big, then walk out from your place of residence for 8 minutes, then turn around and walk back for the next 2. After 10 minutes of walking at a brisk pace, slow your gait down to an easy stroll, and walk back home. At this point, continue your cooling down by stretching. Do simple stretch exercises: Stand with your feet together, lean over and let your hands hang for ten seconds. Stand up, relax, and repeat slowly, trying to reach for the ground, the second time, placing your palms on the ground if you are able to. Spread your legs apart beyond your shoulder-width, and lean over to one side for ten seconds. Relax, then try again, this time lean your head into your knee. Repeat for the other side. Then, while standing on your right leg, take your right hand and grab your left foot and hold it behind you for ten seconds. You should be stretching your left quad muscle. Repeat for the other leg. These are a few simple stretches. At this point, your heart and breathing rate should be close to normal (resting heart/breathing rate).
Repeat your walking for a few days in a row. Use this time to meditate, clear your head, improve your fitness. Also, find time to visit a good running store. I’m not talking about the big box sporting goods retailers like The Sports Authority, or Dick’s Sporting Goods. Runner’s World magazine published a list of running stores in USA and Canada. These stores will usually have salespersons who can visually watch how you run. Specifically how your foot strikes the ground, and whether it rolls in or outward or not at all. A variety of foot/ankle/joint ailments can be simply rectified by wearing the proper shoes! Any many stores will offer to replace and refit you, if they don’t get it right the first time.
After you have been cleared for running by your doctor, you can graduate from walking to jogging. Again, start with the 10 minute plan. Still focusing on your breathing, start with a slow jog heading 8 minutes out, turning around, then heading 2 minutes back. Note that as we begin, we pay little attention to how far you actually go. But rather, your goal is to elevate your heart rate for a period of time. The mechanics of how you run can vary from person to person. But to be simple about it, relax your arms, but keep them close at your side. You should not be swinging your arms upward, but rather naturally forward with each stride. Your hands should be relaxed, not clenched tightly. Some of you may find it easier to hold the tip of your index finger with the tip of your thumb, forming a circle, while allowing your other three fingers to relax and be open. Again, rhythmically breathe in through your nose, and out slowly through your mouth. It may help to purse your lips to channel your exhaling breath. Again, after 10 minutes of jogging, briskly walk to cool down. Then complete your cool down with some stretching.
A good general rule is to run three days on, and then take one day of rest (or alternative activity). Monitor your progress in terms of how you feel. Learn to embrace soreness as it is a sign that your body has broken down its muscles, but will rebuild them stronger. But also learn to monitor signs of injury: Muscle cramps (a painful, sharp tightening of your muscle, commonly in your calf) are possible. Massage and ice are good remedies. Other injuries may include sprained ankles (beware of running on uneven surfaces) and shin splints (compression of the muscles in the lower leg will help). Obviously, if running outside, be aware of your surroundings. Watch out for text-messaging drivers who aren’t watching the road!
After at least 1 cycle of 3 on, 1 off, try to lengthen the amount of time you are running. Go from 10 minutes, to 15minutes, then 20 minutes and beyond, as you see fit. Don’t try to improve all in one week, though. Your body needs time to adapt and recover its newly formed running muscles. Finally, when you build up your confidence in your running ability, find a running club to join. Often times, these clubs are very open to anyone, with running groups of varying abilities. A good running conversation sure beats the iPod!
As a measure of last resort, if it is bone-chillingly cold, running indoors on a treadmill is preferable to not running at all. But if you use a treadmill as your primary avenue to run, your body is missing out. Aside from the benefits of learning about your surroundings by running your way around, your bones and muscles will miss out on the impact that a sidewalk or grass would bring. By running on a treadmill, the treadmill surface “gives” way much more than the pavement would. Thus making it much softer, lessening the impact. While it is true that your heart might not know the difference, and you will be able to sustain an elevated heart rate, your leg muscles will definitely feel the difference. When TSHTF, you won’t be on a treadmill trying to get out of Dodge.