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I was doing really well, working out 3 times a week. Then the price of gas kept going on up and my professors decided to give out more homework. So my exercise program declined. I would like to start getting up early and working out in the morning. I would really like to jog then to come back to my house and take my dog on a walk around 3 times a week. My problem is that I have no idea of how far I would run, and I don't want to hurt myself either. I am 6 foot and weigh around 210 pounds. I am exercising to loose a little weight but mainly to tone up and feel better about myself. I try to eat less to shrink my stomach but then I am always hungry. How should I go about exercising and watching what I am eating. I am a college student so it is better for me to work out in the morning, I just have no idea where to start. I have goals and motivation I just am not sure how to get started. Does anybody have any ideas?
I think it's great you are motivated to get a program going. I am not a trainer, or an elite runner, to take my suggestions with a grain of salt. My background, I started running over 30 years ago, and with a few short periods of plain procrastination developing into periods of several months without running, I've been running all the years.
So, to your question "Where do I start?". There are basically two ways to do this: One, find a beginning program with a goal (5k etc.) and adapt the program to your life style. The other is to just pick a distance and run/walk the distance, and repeat as often as you can with a 10% increase per week until you are confortable running the distance non-stop. I prefer the last method, with a goal. Personally, I go out and run what I feel with a goal , a 5k, 10k, 12k, 1/2 marathon or Marathon in mind. I structure my program with hard and easy days with a long run one day per week. The distances are controlled by the end goal.
As a start, I would pick a 5k. I'd start with a run/walk for a mile everyday, until you are comfortable with running non-stop for the mile. After that, I would increase the load by 10% until you are capable of running 3 miles. Mind you, after you are comfortable with a mile, start with the hard/easy program. Take one day off per week, and double the distance on the long run day. Bare in mind, the long run generally ran slower than the other days of the week. You are building endurance, not speed. Save the speed for the hard days. Set your training program to peak about a week before the race, then taper the last week, but don't stop running.
There are hundreds of running programs on the net, some are in this site. You might check out http://www.runnersworld.com for more programs. Pick one, and adjust it to your schedule. Most of all make it fun. If you do that, you will stick with it.
And last: Take your dog on the runs with you. I have two Austrailian shepherds, one is 11 months old the other is 4 months. They both go with me on all but my races (most races don't allow dogs). You will find, after only a couple of runs, your dog will pester you to get out and run. As soon as I start dressing for the run, they go nuts. They love running as much if not more than I do. We did a fantastic 1 1/2 hour run last night, and they are already bugging me to get out today.
Again, most of all, make it FUN.
have you looked at the couch to 5K running plan on coolrunning.com? I am trying to do that one. The good thing is that if one week feels to hard you can repeat the week over again until it feels good and then go to the next step.
Mandy congrations on strating a program. like jax I am not trainer either and have had some periods of procratination and an injury. I think your best bet is the run walk program. Start with a 1 run followed by a 4minute walk do this for 5-6 sets.Incrrease it on a weekly basis depending on how you feel. Runner's world is a good place to start. Some one also mentioned the C25k Program as a starting point as well. Stay in touch with your progress or questions.
I have found a few programs that would help, I am thinking of mixing them up a bit. I looked at the C25K plan and I found 2 other ones. One is where I would walk for 10 minutes, jog for 15, and walk for 5. The other one is jogging for 30 seconds, walking for 30 seconds and repeating that for 30 minutes. I am just not sure which one to follow. I was going to do the half marathon next month in OKC and walk it, but right now I don't think thats going to happen. I dont really want to go there by myself and I think I would be more comfortable if I did a 5k in Wichita, KS, where I live, so I can get used to it. I really trying to watch what I eat but its hard when my family loves junk food and pop and eating at fast food places all the time. I also need to find some good trails in Wichita so I have a good place to run on the weekends since during the week I work out at the gym at Wichita State in between my classes. I hope to run along the river tomorrow after I am done working. What are some good running songs? I have metal music on my mp3 but its not really motivating. As more happens I will keep you all up to date. Thanks for being supportive, since I do not get that at home, I have no support from my family at all which really stinks.
Just a quick question. How do I stay hydrated while I am running? I will drink water before I go but half way through I feel dehydrated. I thought about buying one of those small backpacks that you can put water or gatorade in and drink it through the tube. But I am not sure on what to do.
It depends on the length of run you are doing and the weather. If you are doing a short run (less than an hour), you should only need a water bottle carrier.
If you are doing an extended run (more than an hour), you might consider a camel back or other type of hydration pack. Most Camelbacks carry a 100oz bladder. That's a lot of water and weight.
On the long runs, you need more than just water. A good idea is to take GU or some other nutritional supplement. Another thing I do on a planned long run, is hide bottles of Gatoraid along the route to keep the electrolites up. Another tip: Most water bottle carriers come with a water bottle, but most sport bottles of water in the 20oz range fit snuggly in the carriers. You may want to carry gatoraid or some other supplement type fluid that will stain the plastic of your bottle. The 20oz bottles are disposable, so you don't have to stain your carriers bottle.
Also you need to drink before you run as in the day(s) before you run. How much depends on your individuals and temperature. A good rule of thumb is when you pee your urine should be clear. If it is not drink more until you reach that point.. If you get thristy on your runs and it is a 30 to 45 minute run you may not be getting enough fluids. Also it is recommeded that yu use and electrolyte type drink befor an dafter to help maintain your levels and give you carbs for enegy.
Keep us posted and good luck.
Ok so I should drink a Gatorade before and after, should I stick with water while running? I had an old bottle carrier and tried that today but it was choking me so I think Im going to get one of those camel bags. I decided to run by the river today but it still sucked, I hate all this wind in Kansas. Also the sides of my feet were killing me again, are there insoles avaiable for the sides of shoes? I am a poor college student so I cant afford to go to a place where they properly fit your foot, I can always try to save money to go to one of those places. I was going to do the walk 10 minutes jog 15 then walk 5 but with my feet and the wind I did the walk 30 seconds then run 30 seconds.
Mandy, A sports drink is also good during a run, however electrolyte loss is only critical on long runs. But if you prefer it over water, by all means, drink that instead of water. I find that the sweetness of sports drinks is a little hard to swallow on hard workouts. Some friends of mine dilute the sports drink 50/50 with water and it's a little easier to drink when you are hot.
If the sides of your feet are hurting, most likely the shoes you are using are too narrow for your feet. As you said you are a student with limited liquid assets, so try loosening the shoe laces, or skip holes over the arch of the foot and leave the laces loose. I keep my laces so loose, I can slip in and out without having to re-tie the shoe laces. I also experienced pain on the side of my feet, until I made this adjustment. Additionally, your feet will swell somewhat during a run. Caused by the running, and the heat generated by the exercise and the temp of the surface you are running on. On your next purchase of running shoes, try Asics or Adidas, they have a wide foot bed, and won't pinch your foot.
Hope this helps, jax
I do have some Adidas I was using as everyday shoes, but I think tomorrow morning I will try them instead and fix the laces. Thanks so much for the tips, they are greatly apprecitated!
I am exercising to loose a little weight but mainly to tone up and feel better about myself. I try to eat less to shrink my stomach but then I am always hungry. How should I go about exercising and watching what I am eating.
Here is a link to an article I think might be a good read for you if you want to slim down in a healthy way.
Also, as much as I love running I would recommend starting out with just a little running integrated with other forms of aerobic exercise and strength training. Does your college have a pool for swimming, a gym with an elliptical trainer, bike trails, etc.? Get your body used to working out and then gradually increase the proportion of your running. This will help you reduce many of the common overuse injuries associated with starting a running routine.
I find that the sweetness of sports drinks is a little hard to swallow on hard workouts. Some friends of mine dilute the sports drink 50/50 with water and it's a little easier to drink when you are hot.
Have you tried nuun? If not, check out http://www.nuun.com/nuunis/whatisnuun.html