Running advice

  • Posted by a hidden member.
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    May 18, 2010 5:47 PM GMT
    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 200icon_cool.gif, 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:,7120,s6-238-261--9397-2-1X5-3,00.html
  • Sk8Tex

    Posts: 738

    May 18, 2010 6:49 PM GMT
    Try running up and down stairs or in the shallow end of a pool. In High school track we ran 3 miles everyday. I guess its personal preference but I would say about 12 laps 2-3 times a week on a conventional sized track.
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    May 18, 2010 6:54 PM GMT
    blankspace said

    My goal is to lose weight

    Seriously re-evaluate your diet. You can run 20 miles and eat twice as many of the calories you burned in 20 minutes. Your heart and running muscles will be in a good training state, but you won't lose any weight. You could seriously sit on a couch and lose weight by keeping a monitored control on your calorie intake.
  • neon4u

    Posts: 1151

    May 18, 2010 9:45 PM GMT
    I think you should focus on building your endurance. On the track, run a mile and half at a slow pace. Then walk after the run. Then run another mile and half. The idea is to run it slowly to build up your endurance. That's the first part of running. After you gain some endurance then you can start improving your pace.
  • Posted by a hidden member.
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    May 18, 2010 10:27 PM GMT
    What about how often? Should I be running 3-4 times a week? Or more? Or less?
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    May 19, 2010 4:42 AM GMT
    running before gym? do the opposite or better yet, do the two on separate days.
    and sites like runners' world and running times are bound to have programs for losing weight .
    you have to read a fair bit on the topic and adopt a program that will appeal to you .

  • neon4u

    Posts: 1151

    May 25, 2010 12:22 AM GMT
    Run 3 to 4 times a week. But keep the milage down initially. Then after a couple weeks start some track work.
  • tazzari

    Posts: 2882

    May 26, 2010 12:10 AM GMT
    A rule-of-thumb that seems to hold true: three times a week to improve, two times a week to maintain.

    When you are trying to build endurance, use time to stress the muscles; when building power/speed, use short, fast sprints to stress. So: in building your endurance up, going fast is counter-productive. Walk/jog is good, very slow jogging is also good - but a target heart-rate will help. As a rule, to build endurance, work at around 120 beats per minute. This will vary from person to person, but the general urge is to go too hard, which shortens the time you can go, which limits improvement of endurance.

    If you want to investigate further, there are some very good books: I'd recommend Serious Training for Serious Athletes - it's not as fierce as it sounds, and has a ton of good, useful information in it.

    Good luck - with a sensible approach, yu should see improment pretty fast. Don't over-do!