Just started running to stay in shape... Advice needed.

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CardsFan25

3 posts since
Mar 7, 2008

Mar 8, 2008 12:06 AM

Just started running to stay in shape... Advice needed.

Alright, I'm 21 and have not done any physical activity since high school. I used to be in great shape but recently I've put on a few pounds and a lot of muscle is turning to fat. I'm about 6"3, 170lbs. Anyway, I decided to start running. Nothing too serious, maybe 20 minutes in the morning and another 20 later at night. I thought that having one of those heart rate monitor watches would be great to keep me motivated and such. I followed the instructions and everything and found that to stay in the "Aerobic Zone" I should stay between 70-80% of my maximum heart rate. This showed me that I need to keep the little numbers on my watch between 142-161. (Please note, I'm positive I did the calculations correctly.) So I start running for a couple minutes, look at the watch, and I'm already in the 180's, heh. I'm pretty out of shape. I hit the 190's and then stopped because I couldn't do much more, even though I was doing a light jog. (Pretty sad going from a 5:15 mile 3 years ago to not being able to run 3 blocks without stopping.)

Anyway, my question here is, should I scratch this method and find something else? I can easily run for a few minutes and then walk and have my heart rate still be above 142 for the remaining time. I have a feeling that isn't doing anything for me, lol. Can I get some suggestions please?

Thanks for helping out a newbie.

juststarted

787 posts since
Dec 14, 2007

1. Mar 8, 2008 4:51 AM

in response to: CardsFan25

Re: Just started running to stay in shape... Advice needed.

Cards,

Great to hear you have decided to start running. Welcome. There is a program here to help beginners start running called "Couch to 5k" (C25K) you will find it here. I would start there. Good luck to you and we look forward to hearing about your progress.

Valerie

figbash

620 posts since
Dec 14, 2007

2. Mar 8, 2008 10:39 AM

in response to: CardsFan25

Re: Just started running to stay in shape... Advice needed.

An HRM can more of a distraction for a new runner than an aid, especially if you don't know your true max heart rate. To find that out you'll need to either take a stress test or go out and do hill repeats until you puke. The commonly used formulae are not accurate, which is why your numbers are out of whack.

I would suggest that you lose the hardware and just run. Use your breathing as an indicator of the intensity of your runs. If you are running in the aerobic zon, which is where you should be running, it will be difficult but not impossible to carry on a reasonably intelligible conversation (hopefully not with yourself). The C25K plan already mentioned is excellent for a new runner and offers the goals required to keep you motivated.

Tom

spicegeek

822 posts since
Jan 14, 2007

3. Mar 8, 2008 1:34 PM

in response to: CardsFan25

Re: Just started running to stay in shape... Advice needed.

I disagree - I found a HRM invaluable when I first started running outside - I still have no idea of pace but I have a better feeling of my level of exhertion now - When I first started running outside I would run too fast and puff out fast

Iontach

1,522 posts since
Dec 14, 2007

4. Mar 8, 2008 4:49 PM

in response to: CardsFan25

Re: Just started running to stay in shape... Advice needed.

Nothing too serious, maybe 20 minutes in the morning and another 20 later at night.

I can't think of a better and more efficient way of getting injured. Your body needs rest to repair and get stronger, and if it doesn't get it, the microscopic damage that running (or any other exercise) causes won't repair. It will hurt, and it may hurt permanently.

As someone else suggested, find the Couch-to-5k program and follow it. It has trained thousands of people to run, safely and without injury. Run at a pace that allows you to talk out loud - if you can't, slow down. Your speed doesn't matter. Your mind remembers what 5.15 felt like - your body doesn't.

When you're doing 70+ miles a week, you can think about running twice a day. Until then, don't do it unless you want to hurt yourself.

CardsFan25

3 posts since
Mar 7, 2008

5. Mar 8, 2008 7:02 PM

in response to: CardsFan25

Re: Just started running to stay in shape... Advice needed.

Thanks everyone.
I'll start myself on that program and let you know how it goes.

CardsFan25

3 posts since
Mar 7, 2008

6. Mar 15, 2008 5:16 PM

in response to: CardsFan25

Re: Just started running to stay in shape... Advice needed.

Alright everyone, completed my first week.

Monday: Only made it to 17:30 of the 20:00. Very hard time breathing the majority of the time. Legs burned a lot.

Thursday: Made it the whole 20 minutes. Same as the first with breathing. Legs burned even more.

Saturday. Made it the 20 minutes. Breathing is still really bad, might have been a little better until the last 2 jogging sessions or so. Oddly, my legs didn't hurt at all. Not one bit.

I think I'm going to stay 1 more week on this level before I move on. No rush really.

Oh also, can I get some suggestions on what to eat and how long after I should run? I have a feeling I may have been eating too close to running and other times not have enough in me when I do run. Thanks again.

figbash

620 posts since
Dec 14, 2007

7. Mar 15, 2008 7:41 PM

in response to: CardsFan25

Re: Just started running to stay in shape... Advice needed.

If you are out of breath and your legs are burning you are making a common new runner mistake and trying to run at too fast a pace. As I mentioned earlier, you should be able to talk while running. If you can't then slow down, even if you need to walk occasionally to do it. As your conditioning improves you'l be able to run father and faster with the same amount of effort. It's also good that you are willing to repeat a week, getting into shape is not a race.

You don't need to and should not eat before any of your runs. Your mileage as a beginning runners is not great enough to require it. Just eat well balanced meals in responsible portions and you'll do fine. When your runs get in the 15-20 mile range then it will be time to consider your diet.

Tom

jcrule

196 posts since
Jan 9, 2001

8. Mar 16, 2008 7:15 PM

in response to: CardsFan25

Re: Just started running to stay in shape... Advice needed.

I would have to agree with Tom on both the pace and the HRM posts. I find that normal HR charts are way too low a workout zone for me. I mean I find it nice to work out in the 160's. I had a stress test 5 years ago and when I hit the 170's back then, only then did my trainer back my down on my workout. I know I'm older now, but I really feel fine working out at a higher heart rate. I really think your max heart rate is unique to the individual.

I also think that since you are used to do 5:15 miles, then you are trying to run too fast. Just back off, run to your current physical state....even if it feels really slow. And then your body will thank you, and you will get back into shape without injury!

Mar 8, 2008 12:06 AM

Just started running to stay in shape... Advice needed.

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