Chapter 4
Running: One Step at a Time
Running may feel impossibly hard at first, especially when carrying extra weight, but stick with it and you'll eventually experience remarkable benefits: stronger heart and lungs, improved muscle tone, better mood, sounder sleep, and potential improvements in health markers like blood pressure and cholesterol. Running burns calories more efficiently than other exercises-a 200-pound person burns about 106 calories walking a mile but 150 running the same distance.
The key is starting slowly-very slowly-even slower than your walking pace at first. This gradual approach works, as demonstrated by Barbara, who began with just 30 seconds of slow running on a treadmill and eventually completed a half-marathon while losing 40 pounds.
The Stage 2 workout consists of walking for 4 minutes, running for 1 minute, and repeating this sequence four more times. End with 4 minutes of walking for a total workout time of 29 minutes (5 minutes of running). The key instruction is to run SLOWLY-no faster than your walking pace. You're simply getting your body airborne between footfalls, not racing.
Creating a calorie deficit is the foundation of weight loss-approximately 3,500 calories equals one pound. To lose a pound weekly, you need a 500-calorie daily deficit through eating less, burning more, or both. For a 200-pound person, the Stage 2 workout burns about 180 calories per session. While this might seem modest, completing four workouts weekly burns 720 calories-a significant contribution toward weight loss.
The food log is your detective tool for uncovering eating habits, requiring you to record when, where, what, how much, and why you eat. While logging can be tedious, it reveals crucial patterns about your eating behaviors beyond just what you consume. It shows your eating pace, frequency, portion sizes, and emotional triggers. The log transforms eating from an automatic behavior to a mindful, purposeful activity, helping you identify which aspect needs changing-whether it's the food itself, timing, location, or quantity.
Your food log is private, meant to capture your current eating patterns honestly without trying to be "extra good" just because you're tracking. While a week of logging provides a valuable baseline, research shows that people who continue logging regularly maintain weight loss more successfully because they remain accountable and mindful.
Chapter 5
The Importance of Timing and Progression
This program emphasizes progressing at your own pace through the 12-stage running plan. Using Jeff's story as an example-a 42-year-old who started at 341 pounds-it demonstrates how gradual progression leads to sustainable results. The program can be stretched over months rather than weeks, with consistency being more important than speed. Jeff lost 26 pounds in 12 weeks by developing at his own pace and making dietary changes.
The Stage 3 workout consists of walking for 4 minutes followed by running for 2 minutes, repeating this sequence five times, and ending with 3 minutes of walking. The total workout time is 33 minutes with 10 minutes of running. Key rules include running very slowly, avoiding huffing and puffing, and thinking of running as no faster than your walk.
Proper warmup and cooldown routines are essential. Each workout begins with a walking warmup to prepare muscles, heart, and lungs for running. For additional preparation, a "dynamic flexibility" series of five exercises helps: hip circles, body leans, forward leg swings, lateral leg swings, and heel raises. After completing the workout when muscles are warm, perform five static stretches: lower back and hamstring stretch, basic calf stretch, calf stretch variation, quad stretch, and hip and iliotibial band stretch.
A common eating problem is "uploading"-being too busy during the day to eat properly, then overindulging at night. Ideally, we should have three similarly-sized meals throughout the day (breakfast slightly smaller, dinner slightly larger) plus one decent-sized snack either in the afternoon or evening, depending on dinner timing. The key problem is that nibbling throughout the day leads to exhaustion from hunger, setting you up to overeat during a large evening meal.
Breakfast is particularly crucial and should be substantial enough to sustain you for 4-5 hours. Eat within one hour of waking, or split breakfast if you exercise in the morning. According to the National Weight Control Registry, 88% of successful weight-losers eat breakfast at least 5 days weekly. Breakfast can contain up to 400 calories and should include carbs, protein, and fat.
Chapter 6
Maintaining Momentum Through Challenges
Julie's story illustrates the importance of proper pacing for beginners. Despite initial struggles with breathing during runs, she improved dramatically after learning to slow down. Running became her treasured "me time," and by week 10, she could run 13 minutes continuously, had lost 13 pounds, and signed up for her first race with newfound confidence.
Many new runners feel self-conscious about their slow pace and body movement. Remember that onlookers are more likely admiring your effort than judging you. Taking control of your health puts you in a select group, regardless of your speed. As cancer survivor Becky noted, running without concern for others' opinions becomes liberating.
The Stage 4 workout consists of walking for 3 minutes followed by running for 3 minutes, repeating this sequence five times, and ending with 3 minutes of walking. The total workout time is 33 minutes with 15 minutes of running. This halfway milestone means running for a full hour each week when completing the workout four times.
This beginner's running program follows the same training principles used by Olympic athletes. Each run creates a stress interval followed by a recovery phase (walking), then repeats this pattern. As fitness improves, running segments become easier and recovery periods shorter, eventually leading to continuous 30-minute runs.
Having a running buddy is perhaps the most helpful factor for sticking with the program. Test panelists Dorene and Stephanie, who lost a combined 31 pounds, credited their mutual accountability for program adherence. Knowing someone else is making the effort to meet helps overcome the temptation to skip workouts.
Accurate portion measurement is essential for weight loss success. Most people significantly underestimate serving sizes, particularly with grains, cereals, juice, snack foods, and condiments. Keep measuring tools visible, divide snacks into proper portions, and acknowledge that while tedious, accurate measurement makes a crucial difference.
Unlike fad diets that eliminate entire food groups, this program requires thoughtful engagement. Modern dinnerware compounds portion distortion-today's cereal bowls are "almost like mixing bowls" and dinner plates have grown to "trough" size. The solution: use smaller plates and think before eating rather than mindlessly consuming oversized portions.
Chapter 7
Racing Toward Success
Signing up for a race can dramatically boost your motivation and focus your training. Choose a 5-K (3.1 miles) with at least 500 participants to ensure you won't finish last, and consider events supporting causes you care about. Having a race deadline pushes you to train consistently rather than coasting at a comfortable level.
Many runners find they treat themselves better when "in training"-getting more sleep, making healthier food choices, and stretching after runs. The running community welcomes newcomers regardless of speed, and uniquely allows average participants to compete in the same events as elite athletes.
Finding accountability partners significantly increases success in running and weight loss programs. Some test panelists used daily weigh-ins with spousal support, while others found that reporting their progress to the program administrators motivated them to stick with workouts. Identify whether you're internally motivated or need external accountability, then create appropriate support systems.
The Stage 5 workout represents a pivotal challenge: walk for 2 minutes 30 seconds, then run for 5 minutes, repeating this sequence four times and ending with 3 minutes of walking. The total workout is 33 minutes with 20 minutes of running. The key is pacing yourself through all four running segments rather than starting too fast, especially since the walking recovery periods have shortened to just 150 seconds.
Now that participants are running 20 minutes per workout and up to 80 minutes weekly, proper running shoes become essential. Visit specialty running stores rather than department stores or online retailers for a first pair. These shops employ runners who can analyze your gait, recommend appropriate shoes for your specific needs, and let you test them before purchasing.
The grocery store represents a critical decision point for weight management success. The most important supermarket strategy is having a detailed list based on your weekly meal plan. Consider who's home each night, when you need quick meals versus more elaborate ones, and when you'll have leftovers. Planning prevents high-calorie takeout and saves time.
When shopping for weight loss, fill your cart with plenty of produce (fresh, frozen, and canned), low-fat dairy, lean meats without visible fat streaks, skinless poultry, fish (not breaded), and high-fiber whole grain breads and cereals. Almost everything should be solids except milk, with juice limited to 100% varieties in small portions. Focus on nutrient-rich foods that provide the most vitamins and minerals for the fewest calories.
Chapter 8
Finding Your Running Rhythm
Becky discovered a love for running at age 51 after being treated for colon cancer. She joined First Strides, entered 14 races in her first 18 months, and now runs at a 13-minute-mile pace. Her post-cancer perspective gave her appreciation for running: "After having cancer, running makes me think of life, not death."
The Stage 6 workout intensifies with only 3-minute walking breaks between 7-minute running segments: walk 3 minutes, run 7 minutes, repeat two more times, end with 3 minutes of walking. The total workout time is 33 minutes, with 21 minutes of running.
By this point in the program, you'll notice significant progress. If you were to go back and do an earlier workout with just 3 minutes of running, it would feel incredibly easy. Try incorporating an earlier stage workout as a fourth session in your week to appreciate how far you've come.
As running increases and weight decreases, the calorie equation changes favorably. A 195-pound person (who started at 200 pounds) now burns about 219 calories running 1.5 miles and 72 calories walking 0.7 miles, totaling 291 calories in the 33-minute Stage 6 workout. That's about 110 extra calories per session compared to earlier stages. Doing this workout four times weekly creates a significant calorie deficit that will show on the scale.
Despite clever marketing, sports drinks are unnecessary for 33-minute workouts and can undo your progress with their high calorie content. A 20-ounce bottle of Gatorade contains 125 calories. Stick with water or milk, which provides protein and calcium. Only consider sports drinks when training runs consistently exceed an hour.
Eating slowly allows your body's satiety signals (which take 15-20 minutes to reach your brain) to work properly, preventing overconsumption. Gradually increase your mealtime duration-from 3 minutes for breakfast to 10, and stretch dinner to at least 15-20 minutes. To slow down eating, focus on thoroughly chewing each bite. Take a bite, put your fork down, chew, taste, and swallow before picking up your utensil again.
After pushing yourself in running, the urge to reward yourself with food is common but can undo your progress if the "reward" exceeds your calorie burn. The key is to be mindful-think about what you truly want, have a reasonable portion like a single ice cream cone instead of a pint, and move on without guilt.
Chapter 9
Beyond the Workout: Daily Movement Matters
Movement throughout the day-beyond formal workouts-is crucial for weight loss. Sitting has been engineered into modern life, drastically reducing our calorie burn, while small movements throughout the day can significantly impact weight loss.
To nudge the scale downward, incorporate more movement throughout your day beyond formal workouts. Walk during lunch, stand during phone calls, park farther from store entrances, and avoid sitting whenever possible. Even standing for 15 minutes while working burns more calories than sitting's measly 56 per hour. Remember: your fat doesn't care if calories are burned during formal exercise or everyday activities-all movement counts toward your calorie deficit.
When time constraints threaten your workout, don't abandon it completely. Twenty minutes is better than fifteen, fifteen better than ten-do whatever you can in the available time. A shortened workout beats no workout and reduces evening frustration.
The Stage 7 workout intensifies with only 2-minute walking breaks between running segments: walk 2 minutes, run 8 minutes, repeat twice more, end with 3 minutes walking. The total workout is 33 minutes with 24 minutes of running. The author emphasizes again the importance of pacing: running slowly enough that you're not gasping for breath and could continue if needed-this measured approach remains the key to success in the program.
The test panel reported feeling better as they progressed through the program, with initial foot, shin and knee tenderness often disappearing as they lost weight and moved more. If you follow the program correctly-building gradually, moving slowly, taking rest days, wearing proper shoes-you should avoid most problems. When discomfort arises, distinguish between tiredness (which often passes after starting) and actual pain. For pain that's new, running-related, or worsening, take caution.
Adding colorful fruits and vegetables to every meal provides essential vitamins, minerals, hydration, and fiber. Fiber (25g daily for women, 38g for men) helps you feel full longer, requires more calories to digest, and should be added gradually to avoid digestive discomfort. When you add vegetables to your plate, you naturally reduce space for higher-calorie foods, easily cutting hundreds of weekly calories.
While some research suggests exercise can stimulate appetite hormones, not everyone experiences increased hunger after running. Many test panel participants actually felt less hungry after workouts. The gradual approach of this program helps minimize hunger surges between stages. For those who do experience post-exercise hunger, proper timing and distribution of calories throughout the day can help. Eating something small within 30 minutes after running-balancing carbohydrates and protein like chocolate milk, Greek yogurt, or a small latte-can prevent overeating later.
Chapter 10
Beyond the Scale: The Mental Transformation
When life throws its hardest challenges, running can become a refuge rather than just exercise. Colleen, a 35-year-old bookkeeper and mother, found running during a period of profound grief and transition-having lost both parents and going through divorce. Despite these circumstances, she committed to the beginning running program, discovering an unexpected sense of accomplishment and mood-lifting benefits. Though her weight remained unchanged at 163 pounds throughout the 12-week program, her transformation was internal-finding strength and identity as a runner despite never considering herself athletic before.
Many test panel participants shared similar backgrounds-being sports-averse as children, picked last for teams, or relegated to sidelines. These same people often embrace running with particular enthusiasm, appreciating its non-competitive nature. As Amy N. explained, unlike team sports requiring aggression, running allows self-directed goal-setting without the pressure of letting others down.
Many beginning runners, especially those without athletic backgrounds, initially feel like imposters-haunted by their couch potato past or memories of tyrannical gym teachers. Yet as running becomes easier, confidence grows more than physical condition improves. Noel Carol's experience illustrates this transition: initially self-conscious about being "too old or too fat or too slow," she eventually lost this concern as she consistently ran 30-45 minutes without walking breaks.
The Stage 8 workout consists of walking for 2 minutes, running for 9 minutes, repeating this sequence once more, then walking for 2 minutes and running for 8 minutes, ending with 3 minutes of walking. The total workout time is 35 minutes with 26 minutes of running. At this point, participants have likely completed 21-28 workout sessions over at least 7 weeks-a significant achievement showing consistent commitment.
As running intervals extend beyond 7-9 minutes, participants experience a mental shift. Rather than constantly checking their watches and counting down seconds as they did with shorter intervals, runners find their minds wandering productively. This mental freedom-the ability to daydream and problem-solve while running-marks an important milestone in becoming a runner.
Physically active people need approximately half a gram of protein for every pound of body weight daily-80 grams for someone weighing 160 pounds. When trying to lose weight, calculations should use goal weight rather than current weight. Protein serves multiple functions: building muscle and preserving lean body mass, creating longer-lasting fullness than carbohydrates, and requiring more energy to digest (thermogenic effect), which slightly boosts metabolism.
Chapter 11
The Final Push: Becoming a Runner for Life
The final workout consists of a 3-minute warm-up walk, 30 minutes of continuous running, and a 3-minute cool-down walk. The total workout time is 36 minutes, with the instruction to "Repeat this sequence throughout your whole life." Budd notes that the progression from 14 minutes to 30 minutes of running is "100 percent mental," explaining that the 1-minute breaks runners were taking previously were insignificant, and that determination carries runners through the full 30 minutes.
For a 190-pound person running at a 14-minute-mile pace for 30 minutes (covering 2.1 miles), the calorie burn would be approximately 332 calories including the walking portions. A 150-pound person would burn about 262 calories. These numbers represent significant progress from earlier workouts, with weekly totals reaching 1,325 calories for the heavier runner and 1,048 for the lighter one.
For continued progress, organize weekly workouts around a "going long" day, typically on weekends. The key advice is to find a comfortable baseline while continuing to push yourself incrementally each week rather than settling into a permanent comfort zone. Gradually increase one run per week by 5 minutes every other week until reaching 60 minutes, while maintaining regular 30-minute runs on other days.
For runners wanting to improve their times rather than distance, incorporate weekly speed workouts. One option is tempo running: 10 minutes at normal pace, followed by 10 minutes at a harder effort level where you can only speak 3-4 words at a time, finishing with 10 minutes at normal pace. Another option is basic interval training: 10 minutes at normal pace, then 10 minutes alternating between 1 minute hard running and 1 minute easy running, finishing with 10 minutes at normal pace.
Core strength is important for runners, as a strong midsection helps maintain proper form, improves breathing, and creates a more efficient stride. Perform six core exercises three times weekly: plank, side plank, superman, bridge, abdominal curl, and the advanced body tuck move using a stability ball.
Twelve weeks after first trying a food log, reexamine your eating patterns. Many runners discover they're naturally eating fewer calories without noticing, or that their hunger patterns shift on running days. As weight drops, calorie needs decrease too-requiring regular recalculation to maintain progress.
Even when you've mastered healthy eating habits, challenges like office celebrations or late-night chocolate cravings can derail progress. Most cravings stem from boredom or lack of variety rather than true hunger or nutritional deficiencies. The key is incorporating different tastes, textures, and temperatures into meals to prevent cravings before they start. Visual cues also trigger unnecessary eating-simply removing temptations from sight can eliminate impulse consumption.
Weight loss requires mental engagement. Creating a calorie deficit through exercise, diet, or both is essential, along with understanding portion sizes and workout effectiveness. The self-education process typically takes 12 weeks-the same time needed to become a runner. This isn't about joyless, obsessive calorie counting, but developing understanding of how food choices affect your weight. The goal isn't rigid "good" or "bad" categorization, but seeing yourself as a work in progress, both as an eater and athlete.
