re: OT Runners: Advice needed

good for you. i lost 70 lbs 7 years ago and have kept it off.

i started where you were. best thing i ever did was switching things up. hired a very good trainer and he explained to me the different zones your heart rates goes into and the importance of them.

i do a different run each time i run. Interval is best for burning fat. like others have said. 30/45/60 second sprints.

if you do a treadmill, do an incline or set it for random or hill.


Do a long run once a week to have a steady heart rate, but its really beneficial to mix it up and do intervals. Plus you dont get tired of the same thing each time.


Read this if you get time, i thought this was all BS but then i researched it and actually did it and i was in the best shape of my life(and lost the most weight and BF)

Heart Rate Zones for Running

Good for you. I am doing something similar. Weighed 208 on 1/1. Am now done to 192.

I started out walking for an hour. Then slowly I would run .25 miles walk .25, etc.

I am not at a point I can jog 5 miles/hr or if I do intervals, I can do 1 mile in 9 minutes then walk half a mile, then 1 mile in 9 minutes.

The first month was brutal.

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HIIT

Look at incorporating 60/120's into your run plan.

Warm up with a one mile run then do 60 seconds of sprints and 120 seconds of walking until you can flip that.

Try to do those intervals for 1-2 miles.

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whatever you do NOT do this. You've only been running for 2 months. You need to build a base. Longer slower runs. If you really are running 6:30/7:00 pace, you need to slow down big time.

It is just a matter of time just keep running. Cut the carbonated drinks of you haven't already.

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When I started, 2 miles took me 25 minutes. I'm down to 19/20 minutes.

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This isn't that slow. Endurance is about pacing. When I was training for a marathon I found that I had some HR points that if I crossed above them that my workout for that day was pretty much done for. But if I kept my HR under those points I could run for as long as I want. So my advice, get a HR monitor and learn what your body is trying to tell you.

Yeah, HIIT is going to get someone injured if they truly aren't up to it. Building a base is a big part of running. Long and slow at first, then add in more technical work.

I'm out of shape now, but when I'm good, I can run a half marathon, but have trouble keeping a 7 minute pace for a mile. It's certainly not an earth shattering speed.....I know I'm slow. But any person just getting into running has no need to be running anywhere near 7 minute miles.

If you have a gaming device, you need to track heart rate. First, run 30 minutes as hard as you can. Obviously be smart to do it as quickly as possible, but pace to finish. Take your average heart rate from the last 20 minutes (use your lap button). That is you lactate threshold heart rate. Your training runs shutdown be at 85 to 90 percent of the heart rate. Don't go above it. Even big time runners spend a lot of time in that zone. Over time, your speed will increase while the heart rate stays the same. As you run more, you can use HIIT to push your results further. But it's still only like 20-30% of your running.

I have had two nagging injuries since December. It's definitely not worth jumping in too fast. Star slow and build. I was used to running 6 miles any time I went out. Hadn't run in weeks and boom, Achilles tendinitis.

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Do a slower paced but longer run once a week.

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Hot yoga will help with your breathing and definitely help your running ability.

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will you elaborate a bit on that (personal evidence, mainly) ... tia ...

to the op - as others have said, mix things up ...

and stretch a bit before and a more afterwards ... absofreakinlutely stretch ... do a 5 minute warmup of jjacks or something, then stretch for 5 minutes or so ... and stretch afterwards for 15 ... don't know how old you are, but you will notice a difference in 10 years if you don't stretch now ...

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I've started to learn that. I'm actually at the point where I look forward to my runs to push myself and to be alone on the road. I honestly never thought I would be at that point in life. Even when I was an all state basketball player in high school, I frickin hated just running. Now, I actually enjoy it. Thanks for all of the advice guys. I'll give it a shot.

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This is an awesome subtle brag. Guys, he started an entire thread just to insert this fact.

OP you are a genius.

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Slow down. Seriously. Introduce some quicker intervals, but if you're running at a 7:00 pace, I'm not surprised your lungs are pissed at you

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Agreed. That made more sense when he said that. I'm by no means in my best running shape compared to a lot but a sub 7, hell a sub 7:30 mile is booking it for a 225 lb. dude.