|
2005/06/02, 06:44 AM
Can anyone help me run/jog better?
I have never really focused on cardio, evin though I know I have to do it to lose weight. But the other day I got off my butt and told myself I was going to run to my work(2 miles) and before I did just a half a mile I got winded and started walking. What do I have to do to get better and run further?
My friends kid ran around the block 3 times. And that was almost 3 miles. I want to start running with his kid but at the age of 28 and have not ran since HighSchool PE. I think I need some work.
Can someone help me?:(
|
|
|
|
2005/06/02, 08:13 AM
If you haven't run in a while, try starting out with 5min of running and 3 min walking and do this for a total of 30min. Do this 3X/week for 1 or 2 weeks, then switch to 10min running 1 min. walking, again for 30min. It is important to do this at least 3X/week to keep the momentum going. After a couple of weeks of 10/1, try running for the first 20min, then 1 min walk, then run the last 10min. Eventually you should be able to run 30min non-stop, it should be about 3 miles. Alternative to running 30min, set a 3mile route and run that in the 5/3 then 10/1 split.
I've been running for years and I still find the first 15-20 min. the hardest. You have to push through that and then your body kind of gets in a zone. I trained as described above when I first started running and eventually ran a 5km run, then 10km run then a 1/2 marathon. So it does work but it does take some time to build up your endurance.
Also, there are some great websites specific for running out there with lots of training ideas. Years ago, trained with The Running Room's "Learn to Run program", and it was very good.
Good Luck....and make sure you have a good pair of running shoes and run at a steady pace, no need to sprint:)!!!
|
|
2005/06/02, 09:36 AM
FOTW is absolutely right - you gotta build up. "No pain, no gain" is absolutely false.
The great thing about running is it is entirely relative. In fact, the newer you are to it, the less muscle specificity you have and likely the more energy you will burn doing it (opposed to highly efficient elite marathoners, for example). In other words, you running/walking around the block 3 times may be just as much, if not more, work than that kid flying around the block with wings on his shoes.
The bottom line is that you can do it. I could barely do 10 mins on the treadmill January (I hated cardio) and now have a base of about 35-40 miles/week and just went under a 22 min 5k.
I crave running now. Truthfully, the worse day of the week is my mandatory day off.
There is a lot of success with this program - check it out and keep us posted with your progres:
http://www.coolrunning.com/engine/2/2_3/181.shtml
--------------
_Shane
I dont have to outrun the bear - just you....
|
|
2005/06/02, 02:26 PM
FOTW has given all the basics out. Just keep in mind that 80-90% of it is your mind playing the devils advocate. Try to run with a walkman or sometimes towards the end of a marathon, I'll try to come up with my own Cadence to sing to myself. Anything to get your mind off of your legs and breathing.
good luck.
|
|
2005/06/02, 02:41 PM
Excellent point gangstershoes....I wouldn't survive without my MP3. My only problem now is I think I'm messing up my hearing...guess I should crank it down a notch:)
|
|
2005/06/02, 02:59 PM
OMG - I just read in a book last night that when we have an elevated heart rate, our ear drums are more sensisitive and we are more prone to hearing damage. Something like that.
I think it was in Bob Glover's Running Handbook on Walkman use.
============
My only problem now is I think I'm messing up my hearing...guess I should crank it down a notch:)
=============
--------------
_Shane
I dont have to outrun the bear - just you....
|
|
2005/06/02, 03:42 PM
Good information. I've always had problems with running...more then a mile at least. Thanks for the tips...think I'll use this and incorporate it into my current cardio program.
|
|
2005/06/03, 05:07 AM
WOW! Thank you everyone. I just got back from my friends house and did not think I would have had so many replys to my post.
You guys and gals may have boosted me to the point I needed to get this gut off and get in the shape I have wanted for years. I guess the rest is up to me, ha? :laugh:
It is now 1:46am PST in california and I just returned from my friends house. Him and I are like best friends. But with him being a father to 3 kids and a hot wife. I has been getting a little cockey!
Tonight his wife made some dinner for us and we had a few Mudslide drinks. After the drink he asked me if I wanted a Root Beer Float. I told him I would pass and he gave me that macho reply "You on a diet again" and I told him that I was building up to it. Then with his high and mighty voice he said "Eric, you have been on a diet for as long as I have known you"
That S!O!B! has rubbed my face in it for the last time, and with the help of good people like all you above this message I am going to show him that no mater how many times you diet and fail it can pay off in the end by mentaining ware you are today.
He is out of shape also and when his the next time his oldest boy and I get board and I ask his kid if he wants to go for a jog I am going to come back and give him the hardest time I have ever given to him. Dont look at me as the bad guy. I am as modest as they come. But when your best friend who has everything you want, trys to talk down at what little dieting you may have done. THIS IS GOING TO BE A BIG LAUGH FOR HIS WIFE AND I.
Again! Thank you everyone and I hope to talk at you all again. WOW The thought of this 28 year old jogging 2 miles one way and joging 2 miles back is something I would have never dreamed of. It makes me sit hear typeing this message with a laugh and a smile on my face. HELL YA!!! Thank you guys.
|
|
2005/06/03, 05:45 AM
I guess I am going to have to really quit drinking my Chery Pepsi. DARN hehehehe
|
|
2005/06/03, 08:02 AM
Hey kribensis, it's amazing what a little "motivation" will do! Rather than cutting out all of your "evils" try and modify them to be healthier. Switch to diet soda's and save your "treats" for 1 cheat day a week. Most important is to remember that you need to change your eating habits for life, not go on a short term diet! It's hard at first, but once you get there it's easier than trying to stick to the latest "diet". There are great tips on this site for loosing weight, just fill out the nutrition profile and see what you get.
Good Luck! Now put on your running shoes and get going:)
|
|
2005/06/03, 08:55 AM
FOTW is right again! (on a roll, aren't ya?)
Stopping all your vices at once could be a shock to your system. Gradual change seems to stick the best. Walk before you run. ;)
BTW - there is a new DC with Splenda out now that is pretty sweet and similar to the regular version. Imagine that with some cherry juice and you've got a zero calorie cherry coke. :big_smile:
--------------
_Shane
I dont have to outrun the bear - just you....
|
