Exercise! - Running question...




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Toryw
05-26-2004, 01:55 PM
:wave:

I just wondered if anyone could help me?

I have just started running at night when i get home from work and am only managing about 10 mins at the moment before im back at my door step puffing and panting...so my question is while im building that up so that i can last longer do you think the 10 mins im doing each night will help any?? Alsong with the 10 minutes running (pathetic i know!) i also power walk my greyhounds for about 20 minutes too.

Any opinions would be welcomed!! :D


gatsby
05-26-2004, 05:15 PM
hi,
i don't think jogging for ten minutes is pathetic at all!
i'm not a fitness expert but i've done some research so this is what i learned.

don't run so hard that you are so exausted when you get home. you could try interval training...it works well for increasing your stamina and endurance. try something along these lines and adjust it for your present fitness level
walk for a couple minutes at moderate pace (a little faster than a stroll)
then walk just a little faster but still moderately for another minute
now either walk quickly or jog slowly for 1 minute
slow down to a moderate walk for 3 to 5 minutes until you are not out of breath and are feeling comfortable again
quick walk or slow jog for another minute
repeat this for 20 to 30 minutes or less if you can't go that long
but if you rest well between spurts and go at your own pace you should be able to go that long...listen to your body

as you get more fit decrease your walking to jogging ratio
ex:2min walk:1 minjog
3mins walk: 2 mins jog and so on
it's important for you to go slow and steady and keep at it
you will stick with your plan longer and you wont get injured
you could even do this as you walk your dog if it's big enough and your dog will benefit too!
good luck
i hope this helps
gen

Toryw
05-27-2004, 04:46 AM
oh thats great thanks so much for the information!! I really appreciate it :)


Ilene
05-27-2004, 07:00 AM
I agree with Gen... This is how I have worked myself up to 30 minutes of jogging, but on a treadmill , I still haven't mastered jogging outside yet, I prefer to bike :shrug: :D .... I keep trying tho... Good luck!!

Toryw
05-27-2004, 03:33 PM
Thanks I managed to make 15 minutes today which i was quite please about! Also my mother in law (to be!) comented on my weight loss which really gave me a boost :D

Mt Dew
05-28-2004, 04:08 AM
I agree, jogging for ten minutes is great, youve got most of the battle right there! Anything you can do helps, and building up is a good approach because youll get there without getting hurt or strained, which will keep you able to run. Great job for just getting out the door, thats the hardest part for me :lol:

Dewy

karjala
05-30-2004, 08:33 PM
I started a running clinic about 7 weeks ago. My goal in the end was to be able to run 5km. My 5km run is next weekend. I went from being tired running 1 min and walk 1 x7 to being able to run for 32 mins. There are a number of running programs on the web. If you go to the Running Room's web site they have the Run for the Cure Training program under EVENTS then Pink Ribbon Sports then Training. Download the brochure (PDF) for the training program. If you do a search on the web you'll be able to find other clinics. :)

hereznay
06-03-2004, 09:22 AM
coolrunning (dot) com has a GREAT beginner program to get you running a 5k in less than 3 months. It combines walking/running intervals until you build up your stamina. It got me running @ 90 seconds on my first day and being able to run 30 minutes straight w/in 2 months. Check it out :)

katia
06-03-2004, 11:39 PM
I've gone from barely being able to jog for 5 minutes to being able to run 5 - 6 miles over the past couple of years. Everyone has great suggestions. I've had the most success using intervals of walking and jogging to build up my stamina. Right now I'm in training for a half marathon and I just keep telling myself that the point is to finish, I don't need to be fast.

10 (or 15) minutes is a great start and it will make a big difference if you keep working slowly to build up your stamina. Running not only shapes my body, it helps me manage my stress and keeps me in a good mood.

KarenW
06-06-2004, 01:31 AM
Tory..

I just started running in March and I used a Couch to 5K program. In 9 weeks I am up to running a full 30 minutes now!

here is a link for you to the program:Couch-to-5K (http://www.coolrunning.com/engine/2/2_3/181.shtml)

BerkshireGrl
06-06-2004, 01:20 PM
Karen,

I'm going to try that same program :) My question to you (or other running experts out there) is:

If running on a treadmill, what did you start out your "walk" speed at, and then what did you set your "jog" speed at?

I was thinking 3 mph walk and 5 mph jog... looks like the Couch to 5K program gets you up to 6 mph (or 3 miles in 30 minutes) after 9 weeks interval training.

Thanks!

SeekInnerThinChick
06-06-2004, 01:37 PM
Sarah, my walk setting usually starts out at 3.0, then I gradually take it up to about 3.7. with the incline set at 1.5 - 2.5. The jogging speed is about 4.5 - 5.5, but I could probably get it faster if my left leg would cooperate (pronating, slightly twisted). I'm going to get a gait analysis at a running store next week. A real running store, a place where the clubs meet, has a lot of info on this stuff.

KarenW
06-06-2004, 02:39 PM
Karen,

I'm going to try that same program :) My question to you (or other running experts out there) is:

If running on a treadmill, what did you start out your "walk" speed at, and then what did you set your "jog" speed at?

I was thinking 3 mph walk and 5 mph jog... looks like the Couch to 5K program gets you up to 6 mph (or 3 miles in 30 minutes) after 9 weeks interval training.

Thanks!

Hi Sarah!

i use the TM and I start my walk at 3.0 and bump it up .5 mph every minute to 4.0. then once the 5 minute warm up is done I jog at 4.5-5.0 for the period of time I need to. I graduated the program, and still only run 30 minutes at 4.5-5.0 It averages to about 2.85 miles in 40 minutes (Includes the warm up and cool down)

I am now working up increasing my time and distance at this pace, then I will work on pace. Join us on the newbie forums for lots more info and help! I am a regular at the Pre-Dawn Patrol thread...

BerkshireGrl
06-07-2004, 10:11 PM
Seek & Karen,

Thank you for your replies! :D I went for my first day today... wow is all I can say. That running stuff is a real true workout! I am impressed!! I am also seeing I could LOVE it when I get in better shape ;) I could tell my body was like "OHMIGOD SHE'S *RUNNING*! We haven't seen that in YEARS Winston! What do you think she will do next?!"

I walked at 2.8-3, and jogged at 4.5-5. I started out at the higher speeds but my heart rate got a bit scary (200 bpm) and I started to feel a little tunnel-vision... so I took it down a few notches! But afterwards I felt great, and I am still keyed up from it and I left the YMCA at 6:30. It's going to be tough to go to bed and get up at 5 AM! Gotta work at 7 AM, ick! and I like to take my time in the mornings. Though I might just go the coffee and peanut butter toast route Tuesday morn.

On my non-jogging days, I'm going to do a tiny 10-minute row then Nautilus weights to add some muscle into my flab :lol:

Slow and steady... Thanks again! Ok, I'm going to go lay in bed now and think of sheep jumping over a fence or something! Maybe wearing small track suits...

KarenW
06-08-2004, 09:41 AM
Sarah! make sure you take it slow! Pace yourself at 4.5 or below if you have to. Everyone one is different. At 4.5 I am actually running... I have short legs. Once you have a eek or two under you belt, you will see the cardio vascular difference, and you might be able to increase your speed.

You did a great job! Congrats!!

BerkshireGrl
06-08-2004, 10:17 PM
Thanks Karen! Yeah the 200 bpm heart rate was something I've never seen on a readout before! ;)

I will not overdo it.. my goal is to get in shape and I know I need to not burn out or injure myself for that to happen.

Unfortunately tonight I fell pray to a bonfire invitation and I had 2 hotdogs and 3 drinks. At least I had a salad too :devil: Oi vey! It was one of those chicks-bonding nights, consoling a friend who had just broken up, so... my diet just fell by the wayside for some reason. SIGH.

Back for Round 2 on the running plan tomorrow night though! No mercy! Muhaha!

2cutekids
06-09-2004, 03:18 PM
Hi everyone I have been reading your posts. I love to see how great w\everyone is doing. I was just given the book Running from start to finish. It is a great book for beginers and anyone looking to start running. I also will give you tips if you are looking at traing for a 10 half marithon and marithon. It also till you safety tips and other things to look for.
I think that everyone is doing great as long as you are trying. I never tought of my self as a runner and I found a great group around me. We do a varity of runns from 2 min run 1 min walk and all out run denpending on the group. Look around and may be you can find a group that you can run with. I find it a great way to meet people with the same intrest and keep you motivated.
Tanya

Ilene
06-10-2004, 07:01 AM
Good morning girls!

I've been reading with intrest the running thread because I've been running since December and I really enjoy it.... Before December I was strictly weight training and being careful of what I was eating but doing no cardio... I wasn't gaining weight but not loosing fast either, I had lost 4# from July 03 till Dec. 03 not that much really :(...

When Christmas time came around I did NOT want to gain ainy weight of course... So one day I was at the gym talking to a girl I know and she looked great, I was envious! So in talking to myself I realised the only thing she does different than myself was run... So I started to run and now I'm HOOKED.... And the up side, I've lost 10# and have gone from a size 14 to a size 8 ...:dance: yea that's me dancing every single time I go in a dressing room to try on clothes. I even go into stores not to guy clothes sometimes but just to try clothes on and boy there's nothing like trying nice clothes on to boost your self esteem and ego... I've given away all my 14s now and I will not see that size again....

My goodnesss I've rambled, I appologize for that! I also wanted to add that yesterday I did a personal best I set the treadmill at 35 mins. I warmed up for 5 mins. then ran a straight 30 mins. at 5.2 mph.... I felt good after that... I'm trying to run a 5 k on the treadmill then outside.... I haven't gotten used to running outside yet, the pavement seems too hard :shrug: ... Next year I wouldn't mind running a 5K...

I really enjoyed the sites that a few of you have posted , and have added them to my favs...keep them coming...

Well I must go get ready for work.... TTFN...:wave:

MojoJodie
06-10-2004, 10:01 AM
Hi everyone! Tonight will be week 1 day three for me on the couch to 5 k program from Cool Running. I have had to modify it a bit because I run outside and there are hills I must work around. I do my full time, though, and maybe a little more with extra walking to get home. I am loving it. I have always wanted to run and now I am. Sorta.

What kind of shoes do y'all have? I am just running in my old Nike Air crosstrainers right now, but pretty soon I think I will need something better. I do not have a running store in my town, only a Hibbets. I am heavy, have wide feet that are sorta flat and I overpronate a bit....anyone have a suggestion?

2cutekids
06-10-2004, 03:13 PM
Hi everyone. I know what you mean about the running. I was surprised that I could love running so much. I hated running in school and now I am a addict my hubby would say. I don't go too many days off. i run atleast 5 days a week. I love it. I have a goal of doing a 10 K here in the next year or so I hope. This fall there is a 8K run close by and I think I am going to do it with a group that I run with. I hope that I do as well as I did on my 5 K run.I have always been a treadmill runner till this last year. I am starting to love running outside.
Last Monday the group that I usually run with had a guy that ran the Boston Marthon come tihe us. He was great to run with What a great insperation he is. He was never a runner till the last 5 years.
Well I am now running on. I hope that everyone is doing well and keep it up.
Tanya