Getting fit (running quesion)

[reds4ever]

I've put a few pounds on in the last 6 months or so and enough is enough. I decided to do a bit of weight training and running.

I used to weigh train quite regulary so I'm OK with that, but I've never run to a program in my life, what is/are realistic starting points and targets? How often should I be doing it? Di I try to increase the distance or reduce the times?

So to recap, non-runner, 36, about 7-10 pounds overweight. Suggestions? Besides lipposuction or euthanasia!

[Richelieu]

* monitoring thread 'cause he put on some extra weight also*

[Saras]

euthanasia

[Snotty]

start with cycling perhaps? I found it easier to build my strength up like that at first

Ive heard plenty of times of good intentions gong to waste after people injuring themselves by taking up running

[Dinner]

Red, your goal is fat reduction instead of improve your max speed so my suggestion is 45 minute of continuous jogging three days per week. When combined with the weight lifting you should see results though if you really wanted to move things along quickly you could add in two 45 minute swimming sessions in the pulic pool.

Why not start off with the jogging and weights and see where that takes you? If a week or two down the line you feel like doing more then cross training in the swimming pool can be added later.

[reds4ever]

Oerdin, thats the sort of info I need. Cheers!

The PUBLIC pool sessions will have to wait until the fat has gone, I'm used to being in resonable shape, theres no way I'd take my top off in public at the moment!!!!

[Pekka]

man don't worry, you'll take off less than 10 pounds easy even in your age, if you just follow the program and proper nutrition. Should be NO problem at all. Like really easy if you are healthy otherwise.

How should you run, well, without knowing you more .. basically everything cardio type of training is beyond my knowledge, but maybe you could give us your gym training program first?

I'd suggest you do, if you can, 4 week intervals with say for example 1 week being concentrating on running, meaning you could have like 3 running days, 2 gym days, 2 days off, then week number 2 could be swimming week, 3 days swimming, 2 days gym, 2 days off... 3rd week would be again running , little tougher trips, say 3 days running, 2 days gym, 2 off. 4th week gym week, 3 days gym, one day running or swimming, 3 days off.

Something in those lines, people might idsagree but ti's what I used to do and hopefully get back on, 4 week routines.

With the running I used to do something like this, that in first week I would do Monday 5km easy jogging with 20 minute warm up and 15 minute streching and all that afterwards. Easy going. Like if you are not in condition, the goal is not to get your heart coming out of your chest.

Tuesday 8km run, wednsdeay gym, thusday off, friday 8km run, saturday gym, sunday off.

THat's just an example. Then last running week would be tougher running, for example 5 km run with 2km decent jogging but relatively easy, then 500 meter sprints, 500 cooling down slow, 500km sprint, 500 cooling down.. and then last 1km is also cooling down coming back from it. REALLY tough if you make it serious.

Anyway the key is to get your metabolism working good, so that means regular eating times, preferred 5 times a day, planned eating, you need your carbs, fat and protein in balance. And drink enough water or some such.

If you really want to make the best out of it all, and guaranteed results, then either make your own food planning ahead or have some expert making you that, and training program with gym and with the running etc and follow it. You'll lose 10 pounds in no time.

You don't want to be waiting on things if you need to lose some fat, like I don't want to go swimming everybody can see me body, hey who gives a ****, I mean really. No one cares. Swimming makes it easier for your joints, and I personally HATE running so that's why I prefer swimming as often as possible to running.

[KrazyHorse]

Originally posted by reds4ever
I've put a few pounds on in the last 6 months or so and enough is enough. I decided to do a bit of weight training and running.

I used to weigh train quite regulary so I'm OK with that, but I've never run to a program in my life, what is/are realistic starting points and targets? How often should I be doing it? Di I try to increase the distance or reduce the times?

So to recap, non-runner, 36, about 7-10 pounds overweight. Suggestions? Besides lipposuction or euthanasia!

I think you should start off running for around 2miles as a test When you're done the world should be spinning in front of your eyes, your lungs should be burning, your legs should be sore and cramped. You'll have taken between 14-18 minutes (assuming you're actually out of shape). This is your starting point.

Now try to start dropping minutes. Keep track of your lap times so that you don't let yourself take a break in the middle or overrun yourself. Remember that if it isn't hurting you aren't improving. As time goes on you should be able to kick it up to 3 miles at a still reasonable pace. Continue from there.

The important thing is not to jog lightly and assume you're getting fit. Running is the best exercise in the world, but it doesn't help unless it's painful. When I run it takes every ounce of willpower not to stop halfway through or slow down to a jog. Keep a steady pace, then at the end kick into high gear and finish on a sprint. When you cross the finish line you're going to want to die. Keep walking to bring your heart rate down slowly.

[KrazyHorse]

If you want to lose weight use the rowing machine and lift weights (as Oerdin said, for a longer period of time).

Running is better for pure cardio.

[Pekka]

THe point with my 4 week model is to build up. So you can start more moderately, depending on your starting level.

But it's definitely a good idea to combine the running and the gym. Lots of people have lots of different opinions, but even if you are just trying to lose weight, hey, the more muscle you have, the more they are used and the more you consume energy.

A good idea is to first keep a diary of what you normally eat in a week. Then you can calculate your intakes, and basically you see what's wrong fairly easy, and then fix it. Then just consume more than your intake is. And don't overdo it. Like don't go on 1000 cal days, that's just bad for you. Be reasonable.

[Pekka]

"Running is the best exercise in the world, but it doesn't help unless it's painful. When I run it takes every ounce of willpower not to stop halfway through or slow down to a jog. Keep a steady pace, then at the end kick into high gear and finish on a sprint. When you cross the finish line you're going to want to die. Keep walking to bring your heart rate down slowly."

Right, right, I also do the gear changes, its good, however don't think pain is the good thing necessarily. If you have pain in your knees etc, that' snot the good pain.

If you have'nt been running for some time, you want to take it easy first to avoid the possible fractures in your bones. Take it easy first. The good longue burn is always OK though. But if your heart is stinging and you're in serious pain, dude don't go on willpower, just take it easy there's good pain and bad pain. The idea is not to take it on the bad pain

[C0ckney]

reds i know how you feel. my local team has been asking me to play for them since i got back, so far i've been fobing them off saying i've got to work, which was true last month, but my hours have now changed.

i actually wouldn't mind playing again, but there are two problems, i need to buy new kit, boots, shin pads etc. because all my old stuff is knackered. the other, and more serious problem is that i'm severely lacking match fitness, i haven't played 90 minutes for nearly 18 months, and also that i'm totally out of condition, i'd get out of breath in 5 minutes playing in goal atm

when i get back from swansea i'm gonna start running and doing some gym work, i'm planning to run 2-3 miles 3 times a week at first and have a couple of gym sessions on top of that

[Dinner]

Make sure you get some new running shoes as that will help you more then anything. It's amazing how many people start big new running programs with the same old worn out shoes. Go to a good specialty runners store because that's where you'll find people who can match your build and foot mechanics (pronator, over pronator, supinator, etc...) to a shoe which is correct for you. If you get the wrong shoe then you can end up with blisters, sore joints, or even lower back pain. Get the right soes and nearly all the problems go away.

[Pekka]

What Oerdin says. Good shoes prevents lots of misery later on. Especially for a man of your age, you need to make sure what you do, you are doing it right. You don't want to screw up your back at this point.

Also, I don't know about your gym training, but there's a difference between doing things right and wrong. You want to do the right amount of reps, with the right weights, with the correct tecnique. It doesn't help much going some through machines and getting small sweat on and popping few veins. Seriously. Results come from correct training.

[Jon Miller]

hmm, I want to get fit also...

I am a sitter, 24 (almost 25), 40ish pounds overweight...

JM

[reds4ever]

Well I've got the new shoes, I work 4 miles from my home (7km?), I'm hoping to set myself the target of running that 3 times a week eventually.

KH, I get the 'no pain no gain' thing, watching people 'jogging' who may as well be walking makes me laugh.

Pekka, thanks for all the tips, it's going to be what I can fit around work so I'd need to work the runs in on the way or to work. I work 14hrs door to door a couple of times a week (the two days are consecutive which is a problem) so there are two days a week where I could only do the run part.

[Dinner]

It is pretty easy to find an hour three days per week to run. I get up an hour earlier then I used to and run Mon, Wed, Fri.

[reds4ever]

Running to work seems the best bet, kills two birds with one stone. What would be a good, quick breakfast? Is running similar to weights, take carbs 30mins or so before?

If so I could eat a couple of bananas as I walk the dog in the morning!

[Pekka]

couple of bananas for breakfast

NO.

[reds4ever]

Originally posted by Pekka
couple of bananas for breakfast

NO.

I need something quick and easy, pref. that I can make the night before.

I get up at 05:30, theres not a lot of time to be messing about in the kitchen.

[Datajack Franit]

http://www.primusweb.com/cgi-bin/fpc/actcalc.pl


this is an awesome place to plan your calorie burning activity- and get one of those bodyfat-water mass measuring scales

[MrFun]

Originally posted by Oerdin
Red, your goal is fat reduction instead of improve your max speed so my suggestion is 45 minute of continuous jogging three days per week. When combined with the weight lifting you should see results though if you really wanted to move things along quickly you could add in two 45 minute swimming sessions in the pulic pool.

Why not start off with the jogging and weights and see where that takes you? If a week or two down the line you feel like doing more then cross training in the swimming pool can be added later.

Um, WHO has time to jog 45 minutes in a day?

[Datajack Franit]

I need something quick and easy, pref. that I can make the night before.

Excuse me but if you cannot have a decent breakfast, then you are just wasting time.

Breakfast is the most important meal of the whole day, and you need 30% of your daily calorie intake from there.

Coffee with some sugar (allowed on morning because your body will burn it instantly), a cup of milk and some cookies is the least you are supposed to eat

[reds4ever]

thats why i'm asking the question, but i need to be realistic in what i'm going to be arsed cooking/eating at half five in the morning!

[Urban Ranger]

Originally posted by KrazyHorse
Running is the best exercise in the world, but it doesn't help unless it's painful.

Swimming is better because:

1. You exercise your entire body at the same time
2. The water keeps you cool
3. It is a low impact exercise, thus it is easier on your joints, particularly your hip, knees, and ankles.

Swimming laps though is boring.

[Datajack Franit]

what kind of a job is it?

[Solly]

2 full-body weights workout a week, and three cardio sessions that leave your shirt soaking is the best way to go. Always eat straight after working out.

Personally I do a full-body 2-3 times a week, 5-a-side football once a week, and walk about an hour per day. I could introduce a bit more intense cardio but I don't feel the need right now.

[reds4ever]

Originally posted by Datajack Franit
what kind of a job is it?

Homer Simpsons job, but with chemicals not energy.

[alva]

"Bed goes up, bed goes down."

[reds4ever]

It's my fear of ending up Homer-like that has spurred me into 'action'!!