THE ART OF JOGGING (Building Endurance)

At some point in my life I used to make fun of anyone using a treadmill, comparing them to hamsters on hamster wheels. Little did I know that over the years to come, I was going to become a treadmill junkie myself. I wasn’t used to it at first but with time it became learnable and comfortable.

For those who want to build endurance and run 5-10 km challenges non-stop: this is how it normally starts. The first week, try to finish a 10 minute jog without stopping, regardless your speed. From there on walk off the next 10 minutes. Once you manage to do that, see if you can push 15 minutes non-stop, while walking off the remaining 5. As soon as you are able to do that, go for the full 20 minutes. Most people become fit enough to do this in less than 3-4 weeks. Once you are able to accomplish the 20 minute barrier, this is where the challenge begins. Record the amount of calories you burnt within that 20 minute range. Usually it’s below 200 calories if your average speed was 8km/h. See if you can beat the 200 calorie mark within 20 minutes. The next day/week see if you can beat your previous record. Try and burn 250 calories in 20 minutes at an average speed of 10km/h.

Once you reach that milestone, go for the main event: the 30 minute challenge. Find out if you can actually finish it without stopping (don’t worry about the speed). Repeat the process the same way you did with the 20 minute challenge. Find out how many calories you burnt and attempt to beat your old record. Try the 360 calorie challenge and see if you can break it within 30 minutes. By now, I consider you very fit my friend. My personal best was 430 calories within 30 minutes at an average speed of 12.5km/h. If you think that’s impressive wait till I shock you with this fact: THERE IS A 68 YEAR OLD WOMAN WHO JOGS FASTER AND BETTER THAN ME! This is her compelling story:

The picture above is that of Silvy Kimche. At 66 years old she was able to run 5km in under 23 minutes. It took her 47 minutes to complete a 10 km challenge at the age of 65. And guess what, she is still running today. I have made it my personal mission to break all her personal records (starting with the ones she reached after the age of 60) for the sake of my manhood. Jokes aside, I think this lady is absolutely remarkable and serves as a source of inspiration to anyone who wants to maintain a fit and healthy lifestyle. If this 68 year old woman still does it, then there is no excuse for you and me not to. So how about we challenge ourselves to break our personal best records as often as we can? Someday when we become 68 years old, we will look back and smile at how we once started off.


Oscar (Dj Sulfa) is a weight-loss expert, graphic designer , musician, dating coach, motivational speaker and author . A self- proclaimed experimenter who is fascinated by cracking the codes to achievement in order to make life easier, faster, cheaper and more pleasurable in the pursuit of the results that you seek. Follow him on the following social media links:  Facebook    Instagram