Running advice !!!!

  • Posted by a hidden member.
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    Jan 13, 2011 8:32 AM GMT
    Running advice !!!!

    I've started running when I do my workouts at the gym I'm at. I normally try to do about 30 minutes worth of cardio (usually bike or eliptical, I hate trendmills.) then do strength workouts.

    Obviously, since I don't usually use trendmills, I'm not quite too good at running. But I do like running on the track rather than the trendmills, so I can either run on the track at the gym or probably run outside when the weather's nice.

    My goal is to lose weight (still, from the post I made in 200, I know a bunch of people that have been running and lost a lot of weight, is there a suggested running training plan that would be designed for someone like me to lose weight. I ran yesterday for a mile on the track, about 1 min jogging, 2 min walking each cycle since theres no way I'd be able to run the entire mile. Should I focus on just slowly build my running tolerance up to being able to run the entire time, or should I focus on building up my tolerance in distance to beyond a mile or time?

    Also, how often should I run? Everytime I go to the gym (every other day usually for me) or should I do it more often?

    I'm thinking of doing this plan for running so far: http://www.runnersworld.com/article/0,7120,s6-238-261--9397-2-1X5-3,00.html
  • Ironman4U

    Posts: 738

    Jan 13, 2011 4:14 PM GMT
    Running is great cardio for losing weight. Calories are burned from effort exerted which is a function of pace/speed and time. The faster you run, the more calories you burn and the longer you run, the more calories you burn.

    Since you're goal is to lose weight, not become a marathoner, you're best bet is going to be running faster, not longer. A twenty minute workout where you alternate between sprints and a recovery jog is probably going to give you the best results. How far you sprint and how fast will increase over time.

    I would suggest a 2/1 split at first. Run as fast as you can for two minutes and then jog slowly for one minute. Repeat process 6 or 7 times. Eventually you can workup to running a mile as hard as you can and then a two minute recovery jog. And repeat 3-6 times. But start with something that is more suited for you now and then each week or two, adjust the speed and or the time you're pushing it.

    Three days a week is a good place to start. I like to do cardio in the morning and gym/weights in the evening. That way I'm fresh and able to give each workout better focus and energy. If your schedule doesn't allow that, then tack it on to the end of your gym workout.
  • BostonHopeful

    Posts: 23

    Jan 13, 2011 6:46 PM GMT
    I agree with Ironman. Be sure to always have a day of recovery after a run. Try biking, swimming, yoga, or weight training. Speed workouts or drills are key to building endurance and speed. My favorite of all time is this:

    1 mile warm up
    1 mile hard as you can
    .75 mile cool down
    .75 mile hard as you can
    .5 mile cool down
    .5 mile hard as you can
    .25 mile cool down
    .25 mile hard as you can
    1 mile cool down

    This is advanced. For beginners, perform a one mile warm up then begin the workout at .5 mile hard as you can and work down.

    This is an example of a ladder. Ladders are fun, and if you aren't tired, do it again cause you didnt do it hard enough!

    Have fun
  • Ironman4U

    Posts: 738

    Jan 13, 2011 7:01 PM GMT
    It should go without saying, but please warm up before any sprint workouts. A good 10 minute jog should do to get your muscles warm and ready.
  • Posted by a hidden member.
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    Jan 13, 2011 7:36 PM GMT
    I run a lot and I'm also a track athlete at my University..

    Cardio is the best way to get your body into shape and lose weight! It increases stronger heart and lung function, increases bone density, reduced stress, reduced risk of heart disease and some types of cancer, temporary relieves you from depression and anxiety, you get better sleep, have more energy and you will be more confident about how you feel and how you look

    If you can run for about 30 minutes straight at any speed, that would be perfect (If not, check out some run/walk program to build you up to 30 minutes). At the end of six weeks you'll be able to do a full hour of running continuously but you must start off slow. Run for 15mins or whatever is comfortable and then day by day add on time. Slow & steady wins the race, you can't expect success overnight.

    Also, the more miles you run, the more calories you burn. Mathematically speaking, the relationship between miles run and calories burned remains the same whether you're adding 1 mile (100 calories) to your running plan or 20 (2,000 calories).

    Run at a pace that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one FULL DAY of rest each week. And DON'T FORGET TO STRETCH AFTER EACH WORKOUT!

    Here is like an example plan...

    MONDAY
    Run 30 minutes.
    Walk 5.
    Stretch.

    TUESDAY
    "AB Strength Training"
    Stretch.

    WEDNESDAY
    Run 30 minutes.
    Walk 5.
    Stretch

    THURSDAYThursday
    "Ab workout" (Increases your ability with running)
    Stretch. (Flexibility is the key to weight-bearing & cardio exercise)

    FRIDAY
    Run 30 minutes.
    Walk 5 minutes.
    Stretch.

    SATURDAY
    Rest Day

    SATURDAY
    Run 30 minutes.
    Walk 5 minutes.
    Stretch.


    This is just an example.. Everyone's body is wired a little bit differently and I believe only you know your body best! I hope this help! Sorry if I talked too much but I'm going into the medical field. So i just wanted to make sure you understand. I WISH YOU THE BEST OF LUCK MAN! GO TACKLE THAT WEIGHT LOSS GOAL!!!
  • Posted by a hidden member.
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    Jan 13, 2011 7:43 PM GMT
    Good advice in this thread (I do spurts of sprints too, and I find it helps me lose weight fairly rapidly) - I would add, and perhaps it's a myth (but I have read it several times), it's better NOT to do cardio when you do a weights workout if you are looking to increase muscle mass. As suggested, do cardio in the morning or separate from weights.

    If you are just trying to slim down and tone, tacking it on the end would be fine if time is a constraint.
  • Posted by a hidden member.
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    Jan 13, 2011 7:46 PM GMT
    Yeah that's true!! I always lift in the morning & run later! My coach actually put me on a diet because I was getting "too thick"... hahaha So now i have to do long runs which sucks sometimes because I'm a sprinter but i love the sport icon_cool.gif
  • Posted by a hidden member.
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    Jan 14, 2011 2:42 AM GMT
    As far as I can see, as a beginner you're currently doing all of the right things. The goal would be to increase your run time as you decrease the gradually decrease the length and ultimately the frequency of your walk periods from one week to the next. So if you're running 1 minute this week with 2 minute recoveries, you might try running 90 seconds with 2 minute recoveries. It's a slow process.

    Setting a goal for yourself, like finishing a 5k or being able to run 30 minutes straight is a good starting point. Every other day is a good goal...The idea is to get your body used to the idea of adding a new activity.

    If you want to up your intensity and do "sprints" as others here have suggested, you may want to do it by way of your other forms of cardio as your muscles are already adapted to the motion.

    As far as weight loss goes, I can speak from experience that running alone isn't a cure all. Weight loss starts in the kitchen as does muscle building.

    Good luck. icon_smile.gif
  • Posted by a hidden member.
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    Jan 16, 2011 12:51 AM GMT
    VanLumet saidRunning advice !!!!

    I've started running when I do my workouts at the gym I'm at. I normally try to do about 30 minutes worth of cardio (usually bike or eliptical, I hate trendmills.) then do strength workouts.

    Obviously, since I don't usually use trendmills, I'm not quite too good at running. But I do like running on the track rather than the trendmills, so I can either run on the track at the gym or probably run outside when the weather's nice.

    My goal is to lose weight (still, from the post I made in 200, I know a bunch of people that have been running and lost a lot of weight, is there a suggested running training plan that would be designed for someone like me to lose weight. I ran yesterday for a mile on the track, about 1 min jogging, 2 min walking each cycle since theres no way I'd be able to run the entire mile. Should I focus on just slowly build my running tolerance up to being able to run the entire time, or should I focus on building up my tolerance in distance to beyond a mile or time?

    Also, how often should I run? Everytime I go to the gym (every other day usually for me) or should I do it more often?

    I'm thinking of doing this plan for running so far: http://www.runnersworld.com/article/0,7120,s6-238-261--9397-2-1X5-3,00.html





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