Anyone Run/Jog out there?

[carla]

I have been training in the gym to start running. Just went for my first run tonight. If you run/jog how far and how often do you do it? Do you do your stretchs b4, after or both and for how long? Do you run with weights? I've heard of water bottles shaped like dumbells for runners,it's great for your biceps. Anyone heard of these? I haven't been able to find any. Thanks for the info.

[hurtingandconfused]

When you begin to jog/run don't try to over do it. Don't strain yourself, run until you feel that you are unable to continue. (about 2 miles if not 1-with a steady pace) Stretch before you run that way you can warm up the muscles, and stretch afterwards that way you don't get cramps. I've seen women run with the 3 lbs or 5 lbs plastic dumbbells.(You can buy them at target, walmart, big 5, or sportsmart.)

[Thinkalot]

I used to run more often than I do now, but eased off because I have a bad ankle and it made it worse. BUT, when I do run it's usually for about 20-30mins, and a max of 5k. Stretch before and afterwards. Have never run with weights though. The courses I run are usually with a couple of hills.

 

Running is a great release, fatburner, and good for your cardio fitness. But if you do too much your joints won't like it.

 

Good luck with it Carla.

[carla]

Don't strain yourself, run until you feel that you are unable to continue. (about 2 miles if not 1-with a steady pace)

 

Ha.... 2 miles I wish. Tonight I ran 1/2 k then about 1/2 an hour later I ran another 1/2 a k. After my first run I felt great, once I rested for a couple of minutes I wanted to go again, so I did.

 

Thanks for the encouragement. I'm on my way to shedding 20 -25 lbs.

[hurtingandconfused]

Go on the atkins diet. I lost about 25 lbs in a month and a half exercising and eating right.

[Thinkalot]

Exercise and portion control seem to work well. Don't deprive yourself though, because you'll end up actually slowing your metablosim down.

 

Go for it!

[johan]

I run trails. I usually go for 45 minutes or so. Longer than that just makes me feel kind of beat up. But I highly recommend running trails over running pavement or sidewalks or bike paths. Less repetitive pounding and more variety. If you're just starting out, don't bother with the weights. Running is plenty hard. You can work your biceps in 5 minutes at home or at the gym. Better to concentrate on your form. I raced road bicycles for years and I've been running for a while now too. I've never considered stretching an important part of the workout. But it is good for you in general. Maybe stretch every morning. I admit that I do a quick stretch before I start running, but it's just to kind of wake my muscles up. Not for a real stretch.

 

I recommend you don't over-do it when you start. 20 to 30 minutes will be plenty for you. Even walk some, if you want. Go easy. You have lots of muscles and joints to get trained. The weakest ones need a chance to catch up. And this will make it easy for you to stick with it. You'll see improvement within a couple weeks.

 

I personally wouldn't go over an hour unless I was training for something. It's just too much pounding. Some people can stand it, but I want my body to last a long time.

[Thinkalot]

Good point Johan. Trail running is the best I've found too.

[carla]

I live out in the country, so the only trails that we have are through the bush and personaly I walk carefully through them due to unwanted tree limbs in the eyes. I could drive into town and run the paths in the park. I was thinking of that for some variety. I have also been going to the gym and doing som bike riding.

 

I don't really want to do the atkins diet. Lately the media has been knocking it because to few carbs cause lack of brain function or something like that. I've been just watching what I eat and drinking extra water, and excercising more.

[Thinkalot]

Sensible. And should do the trick.

[bajancutie]

Just a note of caution...I go running with a club and the trainers have always advised us not to stretch before running because the muscles are cold and thus more prone to injury. In their opinion it's better to walk or run for a few minutes to warm up and then stretch. However, stretching after the run is a must. I usually perform about 5 stretches, covering all the major leg muscles and I hold each position for at least 30 seconds.

 

When I started out I found that 30-35 mins, 3 times a week was good enough to really improve my stamina. Then as I got better, I aimed for longer, more challenging routes up to a max of 40-50mins.

 

Sounds like you've made a terrific start! Keep it up and best of luck to you!

[CurlyamI]

I've also recently (2 months ago) starteg joging. I remeber finding this very good article - of course, I've misplaced the magazine - about how to prepare yourself before starting to jogg.

 

It's useles to try to run for 30 minutes. In my case I'm barely getting there. Start slowly, like 5 minutes or so the first day, make a break of a day or two, 10 minutes thesecond time and letyour body get used to your exercising more. Before starting to run, ALWAYS, but ALWAYS spendat least 5-10 mintes to warm up your body - stretching, working a bit on your thighs, neck, hands, backetc, because if you don't, you risk to get hurt really badly - not only will you be almost unable to move because of the fever, but should your muscle not be worm and you start exercising -not to mention exercising for a long period of time, you might twist or torn one.

 

when you've became able to run for 15- 20 minutes, keep it that way for a while - like 2 weeks or so before increasing it to 30. The same about 45.

 

Also drink lots and lots of water - not more than 2 liters a day.

 

Taking it slow and steady it's a good ideea for another reason too. STREATCH MARKS. I hate them. If you start in force, you'll rapidly loose weight and my "friends" there will show up and have a party. Usually on your butt, thighs etc.

 

Main point: take it slow, find your own rythm. Ideally you'll be changing your lifestyle,not only try to keep in shape.

 

By the way, it's a very good idea to set goals, it will help you motivate yourself.

 

Why do you do it (jogg) and where do you want to go with this, by the way?

 

And, please, don't try Atkins unless for a very short period of time.

[wideawake]

I used to job/run trails, and I sometimes still do.

 

Usually would go 2 miles/20-30 min

 

Stretch pre and post

 

Lots of water

 

 

Now though I'm a big fan of H.I.I.T (High Intensity Interval Training).

 

Basically wind sprints for 10-12 min.

 

Sprint full tilt on a football field for 20 seconds/job for 20/sprint for another 20/repeat

 

It's had a dramatic effect on body comp for me.

[hangtime03]

Definately stretch after you have warmed up for a few minutes, before that you'll be tearing muscle.

 

I run about 30 minutes a night at an 7.5mph pace then walk for 15 minutes after that, ends up being about 4 miles in the end. I do it monday-friday, and then either take sat and sunday off, or just sunday. I've lost about 10 lbs. in a little less than 2 months. It might not sound like a lot but it's a little over a pound a week, which will be easy to keep off.

 

Make sure you eat right. NO soda and NO fried food. I suggest a lot of salads with LOW fat dressing if anything. Stay away from eating a ton of carbs if yhou don't plan on doing anything to burn them. Turkey and ham are good ways to get protein without a ton of fat, other than the sodium i think they are pretty good for you. Pretzels are fat free, but watch the carbs, just don't eat an entire big bag. drink a ton of water and do crunches after you run. While you are running tighten your abs for 30 seconds, every 10 seconds, for the last 5 minutes of your run, it feels great.

[waterbaloon]

heres a tip. breath 2 times in your nose and 1 time out of your mouth. its hard at first but youll get use to it

[Fedup&givingup]

All throughout high school, I ran. I did cross country, indoor track (winter), and outdoor track (spring). I was GOOD at it, too. However, the summer after my junior year, I went off into the army for boot camp (woo hoo!), and I had developed horrible shin splints. For some reason, the more in shape I became, the worse my shin splints were. I could barely run during PT, but for some reason I would get this adrenaline rush when and where it counted...I beat everyone in our company with the run, and our platoon was the best at PT (we got honor platoon, as well ). Anyway, during my senior year, I was really, really hurting. My doctor put me on arthritic medication just so I could run. I did very well in the state cross country meet that year...I had really excelled. I got mono during indoor track season, and I couldn't run because I was too sick. Anyway, I stopped running pretty much after that...it wasn't worth having to be on medication because of my shins. Now, I go biking.

 

Echocrush...WHO is the Queen of TMI

[wideawake]

Arg...it's time.

 

My financee has been bugging me to join her in her afternoon runs (note: runs, not walk, not jog, run - hard and fast).

 

So tonight is the night I'm starting back in with her. We used to run all the time together, and we both kind of let it slide over the winter, though she's been 'back on' for the last few weeks.

 

T-minus 5 minutes till I leave for home and counting.

 

God, I really hope I don't puke. Or at least not puke in front of a lot of people or anything like that.

[fundamental]

Actually, speed walking is less stressful on the knees. I do not recommend running or jogging. You can walk and still burn calories, get in shape, etc. Speed walking with ankles weights will also work.

 

fun da mental