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Cruisin’ for Fitness
Turning couch potatoes into marathon runners may sound like an impossible task but for Manhattan Beach, California–based fitness trainer Sue Ward, it's a breeze. In fact, her program is so easy that she calls it cruising.
Ward developed her program for people who are frustrated because they think fitness means pain and sacrifice. People tend to be especially pessimistic about their ability to run, she says, because running is perceived as a sport reserved for a handful of "lean, hard-core athletes who must endure physical hardship and injury to compete." Another misconception is that a runner needs to train every day. Ward's approach to running emphasizes relaxation and moderation, and requires only a three-days-a-week commitment.
In her book, Just Cruising: Simple Fitness For Busy People (Corona House Publishing, 1999), Ward offers a regimen that combines intervals of running and walking. For example, run for 10 minutes, walk for 3 minutes. The ratio increases gradually as an exerciser becomes more advanced. She says that cruising is effective whether you're training for a marathon or simply trying to stay active. Ward has found that once "Cruisers" start reaching small personal goals, they warm up to the challenge of finishing a race. After a minimum of six weeks on the plan, she encourages people to finish a 5K, then a 10K, then a half-marathon. Before long, they're cruising their way to the finish lines of the largest events, such as the Los Angeles or New York City marathon. She says, "I love it when someone who swore that they could never run, finishes a race. I love to say 'I told you so.'"
Although Ward is not the first to advocate a run/walk routine, her program does have some unique guidelines that have helped people make smooth transitions from being non-exercisers to athletes, such as:
Training outdoors to gain motivation from nature and to avoid the monotony of a treadmill workout
Setting realistic yet challenging goals tailored to the individual's physical condition
Increasing distance on the weekends when an exerciser's schedule and state of mind allow some leeway
Allowing family, friends and pets to partake in workouts to add joy and decrease stress related to exercise
Structuring plenty of time for stretching and cooling down to prevent injury and reduce fatigue.
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