- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
re: Tips for starting a running/jogging program
Posted on 5/2/16 at 12:56 pm to Hog on the Hill
Posted on 5/2/16 at 12:56 pm to Hog on the Hill
quote:
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.
he can temper them to his fitness level
I'm not telling him to do 65 sec quarters or anything
1
Posted on 5/2/16 at 12:59 pm to CCTider
For starting up after a long layoff...
just begin by walking for the first couple weeks, it'll be boring and feel like you're not doing anything but you'll be getting those muscles and joints moving and strengthening them to be able to handle more punishment when you begin running and increasing your distance.
10 years ago I'd have called you a puss and told you to just get out there and go as far and as long as you can and limp your way back home, or to go sprint up steep hills until you puke or shite your pants.
As we age the body breaks down from weird things that never gave us a bit of trouble before. It's probably best to ease into any exercise program, start slow with body weight movements and increase weight. As for running, same approach, start slow w/ just walks along the routes you plan to run. Take the time to notice things like dogs that could be a problem, blind spots along the road that could be dangerous, areas where drivers might not see you, all those things that you won't notice when you're fatigued and tired and just trying to keep going.
just begin by walking for the first couple weeks, it'll be boring and feel like you're not doing anything but you'll be getting those muscles and joints moving and strengthening them to be able to handle more punishment when you begin running and increasing your distance.
10 years ago I'd have called you a puss and told you to just get out there and go as far and as long as you can and limp your way back home, or to go sprint up steep hills until you puke or shite your pants.
As we age the body breaks down from weird things that never gave us a bit of trouble before. It's probably best to ease into any exercise program, start slow with body weight movements and increase weight. As for running, same approach, start slow w/ just walks along the routes you plan to run. Take the time to notice things like dogs that could be a problem, blind spots along the road that could be dangerous, areas where drivers might not see you, all those things that you won't notice when you're fatigued and tired and just trying to keep going.
Posted on 5/2/16 at 1:03 pm to Salmon
quote:
I'm not telling him to do 65 sec quarters or anything
I agree. I see it as run them "as fast as you can". The "as fast as you can" part mean that you can complete them, but don't hurt yourself. Don't want to leave more than necessary on the table though. A tempo run is going to be your race pace (which is perfectly okay to be slow when starting out), a "sprint" is just your race pace plus say 10%-20%. Not going to kill you, but something you could never keep up for much longer than a quarter mile. Long run pace should be difficult to keep as you will feel it's almost too slow. As you improve, all these areas will change. But I think a new runner can maintain these without issues
long pace- 12:00/mile
tempo pace- 10:30/mile
sprint pace- 9:45/mile
I don't think that's a recipe to hurt anyone who's not in very poor shape.
Posted on 5/2/16 at 1:31 pm to CCTider
quote:
Any tips for getting back into the groove?
Go the frick outside and do it.
People have been running since the dawn of time, you need fricking tips?
Posted on 5/2/16 at 1:35 pm to CCTider
quote:
It's not my first choice of exercise, but it's a good way for me and my dog to get exercise when the local hiking trails are too sloppy. Plus, I'm planning on joining a rock gym for strength, rather than a normal one I can run on a treadmill or elliptical.
I actually don't live too far from you (in Boulder County) and know I need to get back in shape for the summer. I'm tired of going to gyms- bored with the routine of it all.
Have you thought about joining Apex in Boulder? It's more of a parkour gym- it might seem a bit out there, but they have several of the guys that compete on American Ninja Warrior who train and practice there. It's definitely made for some fun workouts and fortunately, I haven't visited the ER yet...
This post was edited on 5/2/16 at 1:36 pm
Posted on 5/2/16 at 1:38 pm to Dignan
I honestly don't know how anyone can live in Boulder and not be in shape
like I said, get your arse up the Flat Irons
like I said, get your arse up the Flat Irons
Posted on 5/2/16 at 1:44 pm to Salmon
if you just want to look goo naked....frick running get your arse rock climbing and up on the trails like salmon said and then get on a good body weight training program. I have a couple good ones on my google drive ebook folder that is linked in the putthafork down thread on the F&D board.
Posted on 5/2/16 at 1:49 pm to CCTider
quote:
rock gym for strength
Join Movement in Boulder. It offers climbing/bouldering, cardio equipment, nice weight room, and a lot of free fitness and yoga classes
ETA - I am there a few times a week if you need a climbing partner or someone to teach you how to climb
This post was edited on 5/2/16 at 1:50 pm
Posted on 5/2/16 at 2:07 pm to thetempleowl
Stretching. A little before the run to help get started...then I like another quick session after about a 1/2 mile ( warm but not settled into a rhythm yet). Then my run 3-7 mile, and a light stretch session when done. All in 15-18 min Stretching
Posted on 5/2/16 at 2:43 pm to CCTider
My recommendation:
Start with a run/walk pogram. Run at a slow pace for 2 minutes followed by a one minute walk break. Do this for two weeks. On the third week, try to run for 2.5 minutes with a 30 second walk break. Do this for two weeks.
After the first month, try to run (still at a slow pace) for 3.1 miles. Do not increase from 3.1 miles until you are able to increase your pace.
After that, you can begin some light hill training, fartleks, mixing in a small amount if HITT.
Start with a run/walk pogram. Run at a slow pace for 2 minutes followed by a one minute walk break. Do this for two weeks. On the third week, try to run for 2.5 minutes with a 30 second walk break. Do this for two weeks.
After the first month, try to run (still at a slow pace) for 3.1 miles. Do not increase from 3.1 miles until you are able to increase your pace.
After that, you can begin some light hill training, fartleks, mixing in a small amount if HITT.
Posted on 5/2/16 at 2:45 pm to CCTider
Start jogging slow and short distances. Gradually work your way up. I started at age 30 doing it and weighing 220. Lost 75 lbs in less than one year and also starting eating right. At 55 years old could still run a sub 17 minute 5K. I ran 5 miles 5 days a week and 15 on Saturday mornings and rested Sunday. Like anything you have to committed but it pays off. Finally had to quit due to back surgery-but that is part of life. Now just walking several miles a day.
Posted on 5/2/16 at 2:49 pm to CCTider
Pay attn to your doggie too :) Many can't run the distances/amount of time we can.
Page 3 of 3
Popular
Back to top
Follow TigerDroppings for LSU Football News