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Hey guys, im new to these forums.
I'm 26 y.o. im 6'1/187cm amd i weight 227lbs/103kg, was active sports person until recent injury, become a slob because all i could do was sit or lie down, now i have a bad stamina, but i want to run 1.5miles/2.4km in 14 minutes
How can i get started ?
what to do ?
besides treadmill, what else to do ? leg exercises ?
what shoes to wear or get ?
So if anyone could suggestion or advice me with something or someway to start, that would be great and would really appreciate it. Of course im going to gradually increase the distance, but primary goal right now is to run 1.5 miles/2.4km in 14 minutes, Second goal would be to run 8 miles/12km in a proper way, good steady pace, with good breathing, not half way dying etc...
Thanx in Advance,
Good for you to want to get started. Forget about a goal time until you get comfortable and have some fun with just ruuning for running sake. There are a lot of "getting started" run/walk programs you can find on line that will have you up to running continuously in 30 days if you stay committed. Don't know where you live but would suggest getting started outdoors instead of a treadmill and vary your routes to keep it interesting. The less you think about running and the more you just do it, the sooner you will realizing your goals.
Are you interested in weight training at all? I think a well balanced exercise plan that doesn't just focus on running would be your best bet.
When I first took up running, I had been lifting and cross training with ellipticals, and I believe it helped me greatly to appreciate the sport of running (don't get me wrong, I did my fair share of huffing,puffing and swearing) but the more conditioned you can get your body, the easier you will adapt.
Try a workout week that lets you focus on run/walk 3x a week, followed by ab work. On alternating days
2-3x a week do some weight training. You don't want to just focus on legs, as a balanced body is a better body :) personally, I super set upper body and lower body through out my work out. Super set means alternating exercises between two each rep, ultimately completing a set each.
Good luck, your on the right path...just stick with it!
"If you don't run you rust" - Tom Petty
Gallaway's run walk training is the best for beginers. Get a hot personal trainer.
Galloway's training plan is amazing. I found his plan to run a half marathon on the run Disney site and it has great information. Even if your not wanting to run that long of a distance. The run/walk method really does help your overall pace get faster. It only requires 3 sessions a week.