Running, how much should I be doing?

  • JohnG16775

    Posts: 235

    Apr 04, 2009 10:58 PM GMT
    I typically after one year of working out. now run about 4,89 miles four times a week, I still need to get rid of some weight and its slow going. Any suggestions. I am 55 and 210
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    Apr 05, 2009 12:12 AM GMT
    5 miles three times a week is a good start.

    There is no magic number to how much you should be doing to lose weight. You have to find the magic number for your metabolism. Remember, as we age our bodies dont' shed the weight like they used to. So, be patient it will come off, but it may take longer than before. I know this not the answer you were looking for.

    Something you should keep in mind is that you should never increase your mileage per week by greater than 20%. So,icon_biggrin.gif if you decide to start upping the mileage then take it slow and let your body adjust to the changes. Increasing your weekly mileage by greater than 20% will make you more prone to injury and fatigue.

    If you are training for a distance run there are great guides on the internet on how to structure your weekly runs, how many weeks you should train for a particular distance and how to increase your mileage.

    Run on my friend!!!!
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    Apr 05, 2009 12:12 AM GMT
    The conventional wisdom says 5 miles 5 or 6 days a week. However as we know everybody is different so id have to see you in person and analyze your body type to know exactly what to tell you. When i first was losing my weight i plateaud at 200 lbs. I just stuck with it and eventually it came off but when it did, i realized i was WAY to skinny for my body type. I started lifting and building myself back to over 200 lbs and now my "fighting weight" as i like to call it is 206 to 209. Guess im just saying stick with it, keep your focus, and believe in the work. It will pay off. Good luck buddy!!!!
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    Apr 05, 2009 12:32 AM GMT
    As we get older we loose muscle mass. Running also has that affect to some degree. This means that the importance of weight training increases with age. More muscle mass means more calories burned every hour of the day.

    What's your breakdown between running and weight training?
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    Apr 05, 2009 12:57 AM GMT
    If you decide to increase your mileage then do it very slowly...by no more than 10% a week. The key in weight loss is diet. I ran 36 miles this week including a 10 miler and I covered 8.5 miles today with some 400m intervals starting at goal 10k pace, and ending at goal 1 mile pace. Then I ate pizza, and a gharadelli chocolate bar and I enjoyed every bite of them both. I'm not trying to lose weight if I was I would've been a bit more conservative with my cheat day. My point is that diet's provides a larger key than adding a few extra miles a week.

    Actually running at 210 lbs is kind of an advantage because you'll burn more calories. If you're plateauing, then you should try adding some intervals into your runs which would involve running at a higher intensity for a minute or two and then easying back this is called a fartlek run.

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    Apr 05, 2009 1:06 AM GMT
    My apologies John. I made a great error in telling you 20% increase. runninchit is correct don't increase greater than 10% weekly.
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    Apr 06, 2009 2:52 AM GMT
    Here are a few tips from Active.com

    http://www.active.com/running/Articles/5_Ways_to_Take_Action_in_Your_Runs.htm?act=EMC-Active&Vehicle=Running&Date=3_25_09&Edition=2&Sections=Articles&Creative=5_Ways_to_Take_Action_in_Your_Runs&TextName=More&ArtText=Txt&Placement=1&Dy=Thu