Estado de flujos de efectivo - El estado de flujos de efectivo recoge los movimientos de caja realizados durante el ejercicio, determinado por el método indirecto utilizando las siguientes expresiones en el sentido que figura

Now that we’ve covered the basics of a simple, efficient method of running, it’s time to take it to the streets (or the trails, or the treadmill, or wherever you’ll be doing your training). How you get started will depend greatly on your fitness and experience as a runner, but I’ll provide a few guidelines here to help you decide what’s best for your unique situation.

If You’re Already a Runner

If you’re already a runner and train regularly but you find yourself too often sidelined by injury or simply not progressing as well as you’d like, you can apply the running form suggestions here and the advanced techniques in the next chapter to your current training schedule. Keep in mind that changes in your form will take several weeks to feel comfortable, and you may even find that you become less efficient in the short term, as the burden of moving you forward shifts to new muscles that haven’t had a chance to develop yet. But be patient; the rewards to running this way are great. Also, be sure to incorporate the form changes gradually—treat each of them as a new habit and use the habit change principles at the beginning of this chapter to incorporate them into your running so that they become automatic.

For example, if you use the technique from this chapter to calculate your current turnover rate and find that you’re only taking 160 steps per minute, you might try doing one run each week on a treadmill so that you can get the sense of what it feels like to run at three steps per second as you align your steps with the clock on the treadmill for fifteen or twenty straight minutes. After two or three weeks, start incorporating this faster turnover into your normal runs, doing it for just one minute out of every five at first and then increasing that proportion each week until this faster cadence becomes second nature.

If you do nothing else I suggest in this chapter, I hope you’ll try just two things:

increase your turnover rate to 180 steps per minute and run your easy miles even easier than you already do. Those were the two keys that changed everything for me and allowed me to finally stop getting injured and put in the miles I needed to take serious time off my marathon, and I’ve seen them do the same for so many others.

If You’re New to Running

If you’re brand new to running or even if you’ve done some running in your life but it’s been a while, I suggest you focus first on creating the habit of running. Go through the five habit change keys listed previously and create a plan for implementing the habit.

You’ll need to decide for yourself, for example, how much time or distance to start with and whether it’s best to start out with walking. (For most people who have never run, I think it’s best to swallow your pride and walk at first.)

An example of how someone who currently doesn’t exercise, is slightly overweight, and has never run consistently might get started is as follows (this is just a general exam-ple, so adjust it any way you see fit).

1. Each day, as soon as you wake up or as soon as you get home from work, put on your running shoes and get out the door. (Start small, remember?)

2. Walk at a brisk pace for five minutes, perhaps with music if that makes the experience more enjoyable for you.

3. When you’re done, make a big “X” on a calendar that’s in a place where you’ll see it often and do whatever else will make you feel great about it, whether that’s posting about your run or walk on a social networking site or giving yourself a small reward.

4. If you do this for seven straight days (and only then!), allow yourself to do more.

Increase the time to, say, eight or ten minutes.

5. If you succeed at this next level for seven straight days, allow yourself to do more. That might mean increasing to fifteen minutes or perhaps staying at ten minutes but jogging for three minutes in the middle.

6. In this way, gradually increase what you do each day, as long as you’re having success and sticking with it. If you’re missing days or procrastinating, stay at the current level or scale it back a bit and think about how you can engineer the experience so that it’s more enjoyable or give yourself more accountability.

7. Once you can jog for about half an hour without stopping, congratulations! If you’re not in 5K shape yet, you’re very close, and you’re ready to start incorporating different types of workouts into your training (and go for a 10K or half marathon, if that appeals to you).

Again, the right routine for you depends on you! The above example of starting with just five minutes of walking each day might be perfect for someone who hasn’t exercised in years, but for someone who has hit the gym on and off for the past six months, chances are good that five minutes of walking is too little. For that person, per-haps running five minutes is the right place to start. It’s up to you, and you’ll know what works and what doesn’t. Remember, it’s fine to fail, and it’s expected! Screw up, learn, and try again. Don’t feel bad or guilty—just go back and figure out what didn’t work last time, re-engineer your routine, and try again!

Because you’re starting with a clean slate, you have the advantage of not having any bad habits to undo (well, at least when it comes to running form!). From the beginning, use the principles outlined in this chapter to ensure that you’re using the form that will make running as comfortable and enjoyable as possible.

chapter 8