Getting started with running and fitness at any stage of life
By Misty Walker as featured in Woman to Woman
Embarking on a fitness journey is a deeply personal and transformative experience. Whether you’re a new mother navigating postpartum life, someone recovering from an injury or illness, or a woman facing the unique challenges of menopause, getting started on the path to running and fitness can feel daunting. But with the right mindset, tools, and support, you can embrace this journey at any stage of life.
Before lacing up your running shoes, it’s crucial to understand your motivation. Your "why" is the driving force behind your commitment and perseverance. Reflect on what inspires you: Is it to improve your health, gain energy, manage stress, or reclaim a part of yourself that has been lost amid life's changes? Document your reasons in a journal, and revisit them often to keep your motivation alive.
Starting small is key to sustainable progress. Here’s a simple framework to guide your journey:
Set Realistic Goals: Begin with achievable milestones. Whether it’s running for 10 minutes without stopping or walking a certain distance, small victories will build your confidence and also start to build the endurance and foundation you need to reach your next milestone.
Create a Routine: Consistency is vital. Set aside specific times each week for your workouts and treat these appointments as non-negotiable. Also, look at your daily schedule and find a time that will be the least likely time to get interrupted or canceled due to other obligations. Setting yourself up for success is key!
Track Your Progress: Keeping a journal to log your activities helps you see your progress over time, providing both motivation and a sense of accomplishment. Apps are ok, but there is something more personal about a pen and paper that seems to work best for staying on track.
As the Accountability Coach at Brokerworks Group Real Estate, I’ve seen firsthand the power of having someone in your corner. An accountability coach can help you stay on track by setting realistic goals, providing support, and celebrating your successes. My role involves not just guiding real estate professionals but also empowering individuals to take charge of their own path to success. Together, we break down barriers, build habits, and celebrate every step forward. Being a fitness and running coach for over 25 years, many of the same techniques and systems that I have used in fitness have been successful in helping business professionals reach goals.
Each life stage presents unique challenges and opportunities with starting a fitness routine. Postpartum is a time of immense change, and finding time for fitness can be tough. Start with gentle exercises like walking or yoga. Gradually increase your activity level as your body heals. Remember, this is about nurturing your body, not pushing it to extremes. This is also a good time to reconnect to your why and bring your previous (pre-pregnancy) self back to life. Even spending 30 minutes a day focusing on yourself can be rejuvenating.
Weight gain due to life changes, whether from stress, illness, or lifestyle shifts, can be discouraging. Start with manageable workouts that you enjoy. Walking can be a really good start to any fitness program. Having an accountability partner or a support system can make a significant difference in your fitness journey. Whether it’s a friend, family member, or a professional coach, this person can provide encouragement, share the journey, and keep you motivated.
Menopause brings hormonal changes that affect energy levels and metabolism. Focus on strength training and cardiovascular exercises to maintain bone density and heart health. Flexibility exercises like yoga can help with joint stiffness and overall well-being.
Community is a powerful motivator. At Miles with Misty, we’ve created a running and coaching community that welcomes individuals at all fitness levels. Whether you’re running your first mile or just want to meet others that enjoy a healthy lifestyle, our community provides support, encouragement, and accountability. You can find us at my coaching website www.mileswithmisty.com
In addition to my coaching roles, I’m thrilled to announce my new podcast, "Listen Up.” This platform will feature conversations on fitness, wellness, and personal growth. We’ll dive into topics like overcoming setbacks, finding balance, and celebrating victories. It’s a space for sharing stories, offering tips, and fostering a supportive community.
Getting started with running and fitness, regardless of where you are in life, is about reconnecting with who you are and who you want to be. It’s not about perfection but progress. Embrace the journey, celebrate the small victories, and surround yourself with supportive people who believe in your potential.
Remember, every step you take is a step towards reclaiming your vitality, confidence, and happiness. And remember, no matter what you do, each workout completed will make you 1% stronger everyday mentally and physically.
Credentials include:
Certified UESCA Run Coach
RRCA, USATF, and Jack Daniels VDOT Run Coach Certified
NASM, AFAA Certified Personal Trainer
FFS and STRIDE Certified Run Coach
Real Estate Broker and Co Founder of Brokerworks Group Real Estate
Owner and Head Coach of Miles with Misty at The Runner’s Corner
Racing accomplishments include:
49 Marathons
8 Boston Marathons
Completed Ultra Marathon distances from 50K to 100 Miles
Sponsored Athlete by Saucony
Team Captain 2010-2012