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Started By
Message
2
Posted on 5/2/16 at 11:57 am to KG6
quote:
What is your end goal?
To quote Kevin Spacey from American Beauty, "I just want to look good naked."
But kidding aside, I've got some unhealthy habits, so I'd like to improve my cardiovascular health. I've always been naturally muscular. I figure I'd like to get down to at least 14-15% body fat.
Posted on 5/2/16 at 11:59 am to CCTider
Main thing is to be consistent in whatever training/jogging program you choose to do, it is the only way you will see results.
I would suggest to start off on a treadmill. Pick a distance and run for completion, do this 3-4 times a week. Do this until you get comfortable with the distance you're running, then increase your distance and do the same. When you get comfortable, move to running on pavement.
Example:
Treadmill
1 mi. for completion (2 weeks, 3-4 times per week)
1.5 mi. for completion (2 weeks, 3-4 times per week)
2 mi for completion (2 weeks, 3-4 times per week)
Move to pavement
1.5 mi for completion (2 weeks, 3-4 times per week)
2 mi for completion (2 weeks, 3-4 times per week)
Be consistent, challenge yourself. Try to either run further or beat your time. Do this consistently and I have no doubt you will see results.
Don't start off with a distance you can't complete and don't make drastic increases when you increase how far you are going to run.
I started a running program similar to this a few months ago and can attest that I have seen results and have been told by others they can see the results too. It wasn't easy to get started but it has definitely been worth it. To whatever you choose to do good luck!
I would suggest to start off on a treadmill. Pick a distance and run for completion, do this 3-4 times a week. Do this until you get comfortable with the distance you're running, then increase your distance and do the same. When you get comfortable, move to running on pavement.
Example:
Treadmill
1 mi. for completion (2 weeks, 3-4 times per week)
1.5 mi. for completion (2 weeks, 3-4 times per week)
2 mi for completion (2 weeks, 3-4 times per week)
Move to pavement
1.5 mi for completion (2 weeks, 3-4 times per week)
2 mi for completion (2 weeks, 3-4 times per week)
Be consistent, challenge yourself. Try to either run further or beat your time. Do this consistently and I have no doubt you will see results.
Don't start off with a distance you can't complete and don't make drastic increases when you increase how far you are going to run.
I started a running program similar to this a few months ago and can attest that I have seen results and have been told by others they can see the results too. It wasn't easy to get started but it has definitely been worth it. To whatever you choose to do good luck!
Posted on 5/2/16 at 12:01 pm to Hog on the Hill
quote:
lol telling someone who's had trouble running in the past to start with sprints is horrible advice.
High intensity training does work great. But it's also something you ease into. But since I plan on running with a dog, it's not my first choice.
Posted on 5/2/16 at 12:02 pm to CCTider
quote:When you're starting out, just run for time/distance and not at all for speed or pace. Couch to 5k is set up like this, so it's a good program to use. The only time you need to worry about how fast you're running is if you decide to race and you want to set a new personal record, but it's not something you need to worry about when starting out.
I think it's from pushing myself too hard at first, rather than a structural joint issue.
Try to make your runs as easy as possible. Go slow. The effort level you want to reach should be low enough that you could talk to someone running alongside you. You don't want to be completely out of breath. Being out of breath does NOT define a successful or effective workout, especially when starting out. In fact, most elite runners train at lower intensities 80% of the time, so there's no reason you should be training at a high intensity all the time as a beginner.
Couch to 5k is set up perfectly for this because the early workouts are mostly about walking with some running for short periods thrown in. That keeps the effort level low while your body is still adjusting to the new stresses you're putting it through.
This post was edited on 5/2/16 at 12:06 pm
Posted on 5/2/16 at 12:03 pm to CCTider
quote:Of course, but going straight into sprinting is at terrible idea. You can do high intensity workouts without sprinting. For someone who doesn't run, sprinting as a workout is not good.
High intensity training does work great. But it's also something you ease into. But since I plan on running with a dog, it's not my first choice.
Posted on 5/2/16 at 12:10 pm to CCTider
Remember that while your muscles get stronger in a matter of weeks, your ligaments, tendons, and bones develop much more slowly. So no matter how tempting, do not overdo it for the first few months.
Mix in walking with your running to increase distance and burn calories.
Mix in walking with your running to increase distance and burn calories.
Posted on 5/2/16 at 12:25 pm to CCTider
So, if your end goal is to be healthy and look better, I'd set some intermediate distance/race goals. Seeing improvement is a such a huge motivator. Like other's have said, "sprinting" is ultimately a good way to increase your fitness, but it's much harder on the body. I rarely get sore from running, but after a hard day of quarter mile HIIT, my legs are wrecked. Also, I think the general rule of thumb is never increase your weekly total by more than 10% each week. I'd say you can ignore that until you're running more than 3 miles. Unless you are extremely out of shape. I have always found that I can go a year without running, then in about 2 weeks, I can run 3 miles (it ain't pretty, but I'll finish it without problems). If that's the goal you are looking for, I'd build up to my 3 miles, then fill in that endurance with speed. Do 3 days of slow 3 mile jogs, then one day where you run a quarter mile as hard as you can, then walk a minute, then repeat. Do that for you 3 miles. You'll start seeing your times fall, and you'll determine what your next goal is and shoot for that.
A 10k is a race I think most people should easily be able to do if they just put in a little effort. I'd definitely put that as an eventual goal. Half marathon is probably where you are separating into those people who are taking it to an "extreme", but is doable. Marathon is probably easier to attain than most people think, but you still have to have a bit of a crazy streak in you and a burning desire to conquer that feat.
A 10k is a race I think most people should easily be able to do if they just put in a little effort. I'd definitely put that as an eventual goal. Half marathon is probably where you are separating into those people who are taking it to an "extreme", but is doable. Marathon is probably easier to attain than most people think, but you still have to have a bit of a crazy streak in you and a burning desire to conquer that feat.
Posted on 5/2/16 at 12:27 pm to CCTider
quote:
To quote Kevin Spacey from American Beauty, "I just want to look good naked."
then lift weights
Posted on 5/2/16 at 12:31 pm to terd ferguson
Couch to 5k like everyone else suggested. If it's been more than 3-5 years since you did any serious running I would suggest that after week 4, go back and restart from week 3.
I ended up with major shin splints when I went straight through bc my mileage was kicking up too fast.
I ended up with major shin splints when I went straight through bc my mileage was kicking up too fast.
Posted on 5/2/16 at 12:34 pm to Hog on the Hill
quote:
lol telling someone who's had trouble running in the past to start with sprints is horrible advice.
I'll bite. Why?
Posted on 5/2/16 at 12:34 pm to Hog on the Hill
quote:
Of course, but going straight into sprinting is at terrible idea. You can do high intensity workouts without sprinting. For someone who doesn't run, sprinting as a workout is not good.
he can start sprints slowly as well
or do short fartlek runs
any good training regime will have 3 different types of run
sprint
tempo
long
try to incorporate all 3 during the week
Posted on 5/2/16 at 12:34 pm to CCTider
Start in Jan/Feb. Not May. You'll have about 30 days before you're huffing 90+ degree air, but if you can hack it it'll pay off. Or run very early in the am, which i prefer. Run the wee hours in the dark. It's the best.
Posted on 5/2/16 at 12:37 pm to SlowFlowPro
quote:
then lift weights
I'm planning on starting rock climbing too. I'm pretty muscular already. If anything, I'm planning on trying some yoga to help loosen them up.
Posted on 5/2/16 at 12:38 pm to Hog Leg
quote:
Start in Jan/Feb. Not May. You'll have about 30 days before you're huffing 90+ degree air, but if you can hack it it'll pay off. Or run very early in the am, which i prefer. Run the wee hours in the dark. It's the best.
It's Colorado, not Louisiana. Back there, it was only in a gym.
Posted on 5/2/16 at 12:38 pm to CCTider
quote:
"I just want to look good naked."
Then you should be way more focused on your diet than on running if you are not already.
Posted on 5/2/16 at 12:39 pm to CCTider
I always had shin splints and used it as an excuse not to run. I'm pretty sure my legs were just weak. I would start a squat program and then do the running after you get stronger. Assuming you aren't already strong.
Posted on 5/2/16 at 12:43 pm to Salmon
quote:For someone who's been running a while, yes. But a brand new runner with a low level of fitness is not going to gain anything from doing sprints, tempo runs, and long runs. If they're on the first week of Couch to 5k, they can't even do a tempo or long run
he can start sprints slowly as well
or do short fartlek runs
any good training regime will have 3 different types of run
sprint
tempo
long
try to incorporate all 3 during the week
The OP pointed out that he's had problems with running before because he goes too hard. He needs to start with Couch to 5k and work up to more complex training plans when it's time.
The context is really important in this case.
quote:See, this is the reason you don't start with high intensity running plans. You end up getting injured because your body hasn't adjusted to the unique stresses that running places on it, and then you stop running.
I always had shin splints and used it as an excuse not to run. I'm pretty sure my legs were just weak. I would start a squat program and then do the running after you get stronger. Assuming you aren't already strong.
This post was edited on 5/2/16 at 12:47 pm
Posted on 5/2/16 at 12:49 pm to Hog on the Hill
quote:See above. He's going to end up getting injured and he will stop running again. The OP has already pointed out that he's had trouble getting hurt when he's tried to run before.
I'll bite. Why?
Starting out with sprints is a bad idea because it's high intensity and if your body isn't conditioned for that kind of stress, there's a really good chance that you'll get hurt.
This post was edited on 5/2/16 at 12:49 pm
Posted on 5/2/16 at 12:54 pm to LSUTigersVCURams
quote:
The most important thing - and this sounds stupid but it is crucially important - do not stop running. When your body is telling you you have to stop running, you have to keep running. If you are physically able to continue lifting your legs, you must keep running until you reach your time or distance goal, or you are a pussy.
Well, I totally disagree with this. I agree with the part do not stop running. However, if you are tired, stop running. Especially when you are starting.
Many people recommend combining walking and jogging at first till you can run the complete distance. Do not kill yourself every time you go out there to run. If you are going to keep this up, you need to find some way to enjoy it.
So, enjoy the weather. Enjoy being outside. If you get really tired, don't be afraid to stop. The best runner is the least injured runner (not really true, but you kinda get the idea).
As to the high intensity thing I saw some people post, yes, they are very good. However, depending upon your level of conditioning, age, and injury history, this might not be the best thing for you now, if ever.
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