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Frustrated with my running

E

EmperorIQ

Platinum Member
since last monday this is what I have been doing with the exception of july 3,4,5.

sleep at midnight-1am
wake at 5:30-5:45
get myself awake. . .
at 6 drive to the local park and run.
go to work at 7:20

this tuesday I ran 16 mins stright, it doesn't seem like much to most of you, but for me it is. I haven't worked out since Junior year at HS, (6 years ago) and I am over weight. Back on track.

on tuesday I ran 16 mins 1.7 miles non-stop
wednesday I couldn't do it, and had to stop, but did the same distance.
today I couldn't do it, and had to stop, but did a little bit longer of a distance

The only difference in tuesday's compared to wednesday and today's run was that I had 3 days of rest prior to tuesday. I am also currently lifting weights when I get back form work at around 8pm.

So, should I slow down and let my body rest, get more sleep? Or should i just continue with my current schedule?
 
The first two or three weeks of running are the worst. I thought I was going to die those first few weeks, and I was in reasonably decent shape to begin with (not overweight or anything). I would say that taking a day in-between each running day is good for anybody (that's what I do). Gives your body time to heal. The main thing is to get a good routine worked out and stay with it.
 
Since you haven't worked out in six years take it in baby steps. Don't over exert yourself right now. Do the best you can do without over doing it for a few weeks while your body gets used to these new activities. Then, start pushing youself to go a little farther each time. Over time you should see a difference.
Also, don't run everyday. Give yourself a few days off each week.
 
I'm a distance runner. The trick is NEVER stop in the middle of a run. It makes it much harder to start up again. Try a slower pace And you need to be consistent. One of the hardest things new runners have a problem with is pacing.
Edit: Make sure to drink lots of water after you run and stretch before and after.
 
A schedule that allowed me to shed 10% in body fat and 22 pounds.

Monday: Cardio
Tuesday: Back/Biceps/Forearms
Wed: Cardio
Thurs: Chest/Triceps
Friday: Cardio
Sat: Lower Body
Sunday: Rest

Always allow for a day of rest between cardio days. Also, I don't do Cardio the next day after a lower body workout.
 
Originally posted by: crazycarl
definitely take a day off!! several! running is real hard. do something low impact on your off days
Click to expand...

I wouldn't take more than a day off cause it will kill any endurance you have.
 
Originally posted by: User1001
Originally posted by: crazycarl
definitely take a day off!! several! running is real hard. do something low impact on your off days
Click to expand...

I wouldn't take more than a day off cause it will kill any endurance you have.
Click to expand...


i meant, several in a week... like run 2 days, then a day off... esp if he is just starting out
 
If you enjoy running outside, and you have some money for a new toy, look into the Garmin ForRunner. It is a nifty armband GPS unit, and it will keep track of distance, route, calories burned, speed, and most importantly pace. You can set it for a certain pace, and it will let you know when you fall behind.

A few things to note... Since you are just now starting up again, I would take a day of rest in between your runs. Stagger your workouts... lift one day, and run the next. I don't know what kind of lifting schedule you are on, but say you lift MWF, then run T, Th, Sat, and take Sunday off completely. Don't push yourself too hard or you can and will hurt yourself.

Second, you probably should try and get more sleep. With the level of activity you are doing, your body needs more rest and more time to heal. Go to bed earlier. With the increased activity, you should be more tired and you should be able to fall asleep easier.

Third, since it sounds like you are trying to drop weight, you may be "dieting" by reducing the amount of food you are eating. Don't starve yourself!!! Eat a normal, healthy amount of food. Start cutting unnecessary calories out of your diet (cream and sugar in coffee, sugared soft drinks, deserts, ice cream, candy, sweets, etc). Feed your body the things it really needs to keep up your new level of activity. Eat something small before you go run, and then be sure and eat a good breakfast afterwards. Also, be sure and drink lots and lots of water.

I cannot stress this enough... the weight loss and exercise benefits will come with time. You need to ease yourself into the routine though. Don't starve yourself as you won't have the energy and nutrients necessary to support a high level of activity.

I started swimming 3 times a week back in the first couple of weeks of June. At first, I couldn't swim more than 3 laps. Now, I'm up to swimming a mile 3 times a week, lifting twice a week, and playing 18 holes of golf on both saturday and sunday (carrying my clubs). I haven't felt this good and healthy since high school. I've lost 15(!!!) pounds since I started doing all of this, and I'm still eating normally.

Best of luck to you!

Ryan
 
So you've been running for 3 days? Or did you start running on the 27th? In any case what's your weight and height? Do you know your BMI?

From the info you've given I can only suggest you start the run slower.

Here's a tip. Mentally note you're jogging speed (running while being able to comfortably carry on a conversation) call it 33%, cruising speed (you can't talk comfortably, but you can keep the pace up for a while) 66%, sprint speed (the fastest you can go without injury) 99%. It's very important you are honest to yourself when making the observations. You can break it up into smaller subsections if you like.

Once you have a measure of your ability it becomes easier to train. Here's an example regiment to work both your areobic and anaerobic systems. Say you start the run at 66% then when you start to get winded drop to 33% for 1/4 mile, then 99% for 400yds drop to 66% until your almost out of gas, 33% to get some breath back, and then 100% full out non stop until you get to your car. If you follow the same path everyday make note of stumps, rocks, bends on the path where you can tell yourself "Ok time to ramp it up to 99% until the next bend". Sort of like a game. I personally feel the 100% kick at the end is one of the most important parts of the run, it really gives you that runners high that makes it worthwhile 🙂

Lastly diet is very important, screw atkins you need your carbs now, and resting say every 2 days for now is a good idea. Try to get more sleep.
 
Originally posted by: rgwalt
If you enjoy running outside, and you have some money for a new toy, look into the Garmin ForRunner. It is a nifty armband GPS unit, and it will keep track of distance, route, calories burned, speed, and most importantly pace. You can set it for a certain pace, and it will let you know when you fall behind.

A few things to note... Since you are just now starting up again, I would take a day of rest in between your runs. Stagger your workouts... lift one day, and run the next. I don't know what kind of lifting schedule you are on, but say you lift MWF, then run T, Th, Sat, and take Sunday off completely. Don't push yourself too hard or you can and will hurt yourself.

Second, you probably should try and get more sleep. With the level of activity you are doing, your body needs more rest and more time to heal. Go to bed earlier. With the increased activity, you should be more tired and you should be able to fall asleep easier.

Third, since it sounds like you are trying to drop weight, you may be "dieting" by reducing the amount of food you are eating. Don't starve yourself!!! Eat a normal, healthy amount of food. Start cutting unnecessary calories out of your diet (cream and sugar in coffee, sugared soft drinks, deserts, ice cream, candy, sweets, etc). Feed your body the things it really needs to keep up your new level of activity. Eat something small before you go run, and then be sure and eat a good breakfast afterwards. Also, be sure and drink lots and lots of water.

I cannot stress this enough... the weight loss and exercise benefits will come with time. You need to ease yourself into the routine though. Don't starve yourself as you won't have the energy and nutrients necessary to support a high level of activity.

I started swimming 3 times a week back in the first couple of weeks of June. At first, I couldn't swim more than 3 laps. Now, I'm up to swimming a mile 3 times a week, lifting twice a week, and playing 18 holes of golf on both saturday and sunday (carrying my clubs). I haven't felt this good and healthy since high school. I've lost 15(!!!) pounds since I started doing all of this, and I'm still eating normally.

Best of luck to you!

Ryan
Click to expand...


Hi, thanks for the concerns and suggestions. No i'm not on any special diet, and i'm not eliminating carbs and such. However I am eating more fruits and veggies now, more so than meat, i stopped eating fast food completely, and i no longer eat junk food, I also am doing that whole 5-6 small meals a day.

i am currently 5 11, and 230 pounds.
 
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