Grrr. My body just sucks...

[Conky]

I would say to run more than once a week.

If you wanna lose weight try running 1 mile a day 4 or 5 times a week... that would be better than the once a week 3 mile run.

 

[oboeguy]

To add to my previous post... I wouldn't be worried about a monthly food binge: an extra 1000 (for example) once per month is not going to make a big difference to your weight (that's only like 35 calories per day).

Another thing you should consider is a heart rate monitor to regulate your effort. They're a really nice tool. Get one which will let you download your "stats" to your PC. Oh, and "HIIT", "high intesity interval training" is a very bad idea until you've built up a decent base of endurance.

BTW, if you're running 3 miles in 20 minutes, which, to be quite honest I don't believe, you're very fast for someone who doesn't run much! Even 24-25 minutes is a solid 8 minute mile pace (I suck at running, that's pretty quick for me!).

 

[Syringer]

tips on how to run more than my 2.5-3 mile "wall?"

and I attribute this due to me not being able to run over my lame 3mile limit

I can only go 2-3 miles at a time, then I hit a wall (usually a combo of lower back, knees, minor splints, and low cardio endurance).

I "feel" that I can run more, but that my lower back stiffens up, knees give way (my left knee mainly, reoccuring injury i've alwys had all my life) and the ears plugging up is just disturbing.

I'm still young, and I get lame aches of a 40 yr old. I hit a wall after around 2-3 miles.

Damn, I used to run much much farther in HS. This 3-mile limit just sucks.

Wait, so what's the problem exactly?

 

[flyfish]

You are never going to get much better running just once a week.
I used to ride my MTB once a week and could never seem to improve strength or stamina much. Now, I go at least 2 times a week with 2-3 days of light elliptical scattered in between and I am in much better shape in just 2 months.
Thats the ticket.

 

[Dark4ng3l]

If you want to run more than your 3 mile limit just run 2 or 2.5 twice a week.

 

[Mo0o]

seems like the once a week is your problem. but if your body is aching maybe you should do less miles but more frequently to shed those pounds.

or try the elliptical? those are much easier on your knees, as long as you get past the supposed feminine image of the machine.

 

[rise]

you need the POW training camp. or rambo school as we called it.

 

[JEDI]

"tips on how to run more than my 2.5-3 mile "wall?""

Ride on something that uses an Engine FTW!

 

[redgtxdi]

Yes, you absolutely need to run more than once per week. Once per week is not even an option. Run on grass first, dirt second, and asphalt third. Don't run on concrete. Just don't!! (Keep in mind that you run for "fun" and not total work. If it becomes miserable, then drop it. You can lose weight without an OUNCE of exercise outside of your daily routine)

As for your weight loss.........remember this.............


It's 80% diet and 20% exercise.


Sounds like you're lacking fruits & veggies. I would "second" the idea of using Weight Watcher's points system. It is foolproof. If you're following it you WILL lose weight.......period! No ifs, ands or buts.

Here's a sample day that would guarantee you weight loss unless there were something seriously, medically wrong with you..............

8am......... Quaker weight-control oatmeal. (one packet)

10am.........medium banana

12:30pm........subway 6" turkey. (no mayo, but cheese is fine & include as many veggies as you can stand)

4pm.............apple (any kind & as big as you can find)

7pm.............400-500 calorie dinner that includes one piece of lean meat (boneless, skinless chicken breast, turkey, etc.) and a vegetable medley.....(broccoli, cauliflower, baby carrots & squash are my favorites).

Drink your 8 glasses of water per day (64oz. total, or about half a gallon).

Eating the above every day for a week, if you didn't lose 2lbs per week, you'd wanna be checkin' w/ your doc 'cuz there'd definitely be something physically wrong w/ you.

 

[bunnyfubbles]

Originally posted by: Mo0o
seems like the once a week is your problem. but if your body is aching maybe you should do less miles but more frequently to shed those pounds.

or try the elliptical? those are much easier on your knees, as long as you get past the supposed feminine image of the machine.

get good enough on it and there's no way you'd be made fun of, those machines can really give you a workout

 

[rise]

Originally posted by: redgtxdi
Yes, you absolutely need to run more than once per week. Once per week is not even an option. Run on grass first, dirt second, and asphalt third. Don't run on concrete. Just don't!! (Keep in mind that you run for "fun" and not total work. If it becomes miserable, then drop it. You can lose weight without an OUNCE of exercise outside of your daily routine)

As for your weight loss.........remember this.............


It's 80% diet and 20% exercise.


Sounds like you're lacking fruits & veggies. I would "second" the idea of using Weight Watcher's points system. It is foolproof. If you're following it you WILL lose weight.......period! No ifs, ands or buts.

Here's a sample day that would guarantee you weight loss unless there were something seriously, medically wrong with you..............

8am......... Quaker weight-control oatmeal. (one packet)

10am.........medium banana

12:30pm........subway 6" turkey. (no mayo, but cheese is fine & include as many veggies as you can stand)

4pm.............apple (any kind & as big as you can find)

7pm.............400-500 calorie dinner that includes one piece of lean meat (boneless, skinless chicken breast, turkey, etc.) and a vegetable medley.....(broccoli, cauliflower, baby carrots & squash are my favorites).

Drink your 8 glasses of water per day (64oz. total, or about half a gallon).

Eating the above every day for a week, if you didn't lose 2lbs per week, you'd wanna be checkin' w/ your doc 'cuz there'd definitely be something physically wrong w/ you.

thats all fine but he really just needs rambo school.

 

[Mungla]

I hightly suggest cycling. I used to run for my primary cardio exercise. Running puts a lot of stress on your body, especially your legs and back. After several months of running (got up to 10mi 4 times a week), one of my ankles began to hurt so bad I could barely walk for a week. And that was with good shoes too.

If you have a friend that has a good road bike (no wal-mart crap or the like), take it for a spin. My boss talked me into riding his old bike (Trek 1200) one time and I turned around and bought my own full carbon bike not but two weeks later. I was instantly hooked. At first, it'll suck because your leg muscles have to do some serious rebuilding. We've been riding for awhile and consider ourselves pretty good amateur riders. We occasionally even race and usually place real well (within the first 5 positions). We just got back from riding a 40mi ride and averaged 24.5mph.

 

[redgtxdi]

Originally posted by: rise

thats all fine but he really just needs rambo school.

Well, yes............I forgot to say........"or just go to Rambo school"!

http://www.harveywalden.com/

 

[Special K]

Originally posted by: redgtxdi
Yes, you absolutely need to run more than once per week. Once per week is not even an option. Run on grass first, dirt second, and asphalt third. Don't run on concrete. Just don't!! (Keep in mind that you run for "fun" and not total work. If it becomes miserable, then drop it. You can lose weight without an OUNCE of exercise outside of your daily routine)

As for your weight loss.........remember this.............


It's 80% diet and 20% exercise.


Sounds like you're lacking fruits & veggies. I would "second" the idea of using Weight Watcher's points system. It is foolproof. If you're following it you WILL lose weight.......period! No ifs, ands or buts.

Here's a sample day that would guarantee you weight loss unless there were something seriously, medically wrong with you..............

8am......... Quaker weight-control oatmeal. (one packet)

10am.........medium banana

12:30pm........subway 6" turkey. (no mayo, but cheese is fine & include as many veggies as you can stand)

4pm.............apple (any kind & as big as you can find)

7pm.............400-500 calorie dinner that includes one piece of lean meat (boneless, skinless chicken breast, turkey, etc.) and a vegetable medley.....(broccoli, cauliflower, baby carrots & squash are my favorites).

Drink your 8 glasses of water per day (64oz. total, or about half a gallon).

Eating the above every day for a week, if you didn't lose 2lbs per week, you'd wanna be checkin' w/ your doc 'cuz there'd definitely be something physically wrong w/ you.

Or you could just take the guesswork out of everything and track EXACTLY what you eat each day, and make systematic reductions if your weight loss stalls out:

Fitday

 

[ForumMaster]

i agree with Horus. it sounds like your posture is incorrect and although it may have been fine during HS, it may now be putting too much stress on your body. have your bro teach you the correct posture. and go to a doctor about your back pains. you seem a little young for that. and do try the new shoes.

 

[judasmachine]

just do 100m sprints interrupted by streching and 1 mile walks.

edit: just noticed you have a bum knee, those sprints might tear ya up.

 

[imported_michaelpatrick33]

You want to speed up your weight release? Don't forget the weightlifting (even if it is bench presses (or derivative of pushups) and squats. Increased muscle will speed fat burning (due to metabolism/calorie changes)

The running will limit your gains (by stripping muscle) but your metabolism (and caloric increases due to musche increases even if less than optimal) will give you a greater weight release (fat).

Also, you need to change up your regime and try not to consume and foods three hours before bed (other than amino acids L-Arginine, Ornithine and Lysine but that is another discussion and debate) if you can help it.

You could also take a tablespoon of flax/fish (with no vitamin A) to ensure your body is getting enough fat and not slowing down its metabolic process due to it thinking it is starving but from what I read that is not a great issue. Beware the too low calorie trap.

 

[db]

Running once a week is just beating up your body for no reason at all. Once a week is not enough for exercise or weight loss and it's hard on your body b/c it's too seldom for your body to adapt it as a routine.

Walk *fast*--it will burn fat rather than carbo (running burns carbo[sugar])--and it's easier on your joints, etc.

As far as losing weight, the formula is simple: if you burn more than you eat, you lose weight. Spending $ on chemicals or diets is a suckers game.

 

[wtfbbq]

it seems to be that if you're going 7 minute pace for 3 miles, and you can't run more than 3 miles, you're going far too fast. as others said you need to be running much more than once a week if you want to get into a "cycle" of running.
here are some ideas that came to mind
- try going for time rather than distance (i.e., a slow 15 out 15 back type run)
- make sure you are properly warming up and stretching
- as others said before, shoes are important. also running surface is too... always running on sidewalks/concrete will hurt. see if there are any bike path type trails that you can run on.

 

[dr150]

Run more often.

I run 5 times a week with a break (rest day) in the middle. I jog 3 miles. To get over the boredom I jam some tunes on the Ipod. I can lose tons of weight with this regimen. I don't eat at night other than a piece of fruit.

 

[Red Dawn]

Instead of trying to run 5 miles once a week run a couple of miles 4 to 5 times a week. It should be easy to fit into your schedule. If your joints and feet are taking too much of a pounding maybe you should join a gym and use a treadmill or Eliptical machine (you probably would be able to do longer distances if you did and burn more calories)

 

[Bateluer]

As others have said, run more often.

I'm a fairly natural runner, running 4 to 5mi on a treadmill in the morning then running for another 30 to 60min on an outdoor track at night. I try to stretch before and after each run, which I find helps prevent soreness.

It should also be noted that running a treadmill is far easier than running on a track or road. The comparison is similar to the machines vs free weights for weightlifting in that the treadmill doesn't use your leg's stabilizer muscles. This can be allievated somewhat by upping the incline on the treadmill, which I do.

I love running, such a great exercise. If I wasn't due at work in 45min, I'd go into why the human body is well adapted for endurance running.

 

[alkemyst]

Originally posted by: DanTMWTMP
I'm only 25, and this sucks. I'm still young, and I get lame aches of a 40 yr old. I hit a wall after around 2-3 miles. This most likely means my running posture sucks, but I've had this style for a long long time, and never had problems with it during my high school days where I was actually really healhty and fit. Maybe it's the shoes? My brother just bought me these really nice running shoes (~$100 or so) for my bday, but I haven't worn it yet (running w/ my older NewBalance shoes).

Depends on a lot of things...could be fatigue from worn out shoes and poor form....the younger you are the easier it is to have bad form and still no problems. If you are running 3mi/day probably looking at replacing shoes every three months (depends on the shoe though). I'd still give yourself two back to back off days for recovery.

I don't know how recently you up'd the frequency/intensity, but I find getting back into running the first 5-6 runs just suck. I run/walk most of it, but then it's like a switch happens and I can pull off my full 3 miles.

I bought a Creative Zen (really small, goes on my arm, 512MB with fm tuner and was under $40 with rebate at the time)...I load up the songs I want to run with and I use a watch to time my distance each day and try to shoot for faster each time and then when I break under 20mins (I start at a 30min run), I move up the distance.

Also if you are running too fast, it's hard to go a long distance. Plus you will be not burning fat. I have found running is best done solo. Nobody will have your pace and it's a half hour of your day alone tops for most people.

To really burn fat though (I go for the cardio benefits more), HIIT is where it's at. You sprint/walk for set intervals. You probably need a good flat field or track for this.

http://www.musclemedia.com/training/hiit.asp
http://www.musclemedia.com/training/hiit_table.asp

I hear a lot of people swearing by it.

I am 35...I messed up my right knee at work recently, but my runs have not been bothering it lately. I also do deadlifts, squats and leg presses and I think those have actually helped along with the supplements below I will mention.

My biggest injury was hyperextending my elbow and now having 'tennis elbow'...don't want to take off training so I am avoiding the exercises that irritate it. However, in my job (Sys. Admin) and the hurricane season there is a lot of moving machines around and when you are carrying PC's and laser printers it's a pretty much hyperextended arm lift . I just got back from Mesa, AZ where I had to set up two switches and move 12 workstations twice.

So it's ice and 600mg ibuprofen for me a lot now, like when I used to play football/wrestle and sparring.

Also even if you are eating a lot, make sure your are getting the vitamins and minerals you need...most foods people eat are highly processes so the micronutrients a diet guide may give you for the food is actually extremely optimistic.

I lift everyday and run about every other. I take a couple protein shakes a day, in the morning and night some fish oil capsules, and then in the morning my Creatine, Glutamine, Potassium, Multi, C, D/Calcium, Chromium Pico., Lecithin, E. I take Universal's Animal Flex as well, it seemed to help my knee problem and was much cheaper at bodybuilding.com than just plain MSM at the local drugstores and has a lot more good stuff in it. bodybuilding.com is a great site overall and drumlib.org is the 'pricewatch/pricegrabber' for the vitamin/supplement world...excellent site.

I am at 202 lbs now, but bulking...I was shooting for 175-180 and got to 198lbs while thinking about cutting down (from a high of 213lbs 5 months ago and about 35% body fat)...now I am shooting for 180-185lbs at around 15% bodyfat, I am probably 25% now. I was 190lbs+ at my best fitness at the end of highschool and around 10% bodyfat.

I am 5'10.5".

Based on my numbers I started at 140.8lbs of lean mass, 5 months later I am up to around 145lbs lean mass now...which is about right for the time frame when you consider due to travel I have had almost 2 full months of that time off from training.

In the end sometime over next year or two I should be pretty close to my goal of 160-165lbs of lean body mass and a target wieght of 180-185lbs. I still am giving up 10lbs of muscle to my 20 year old self, but at that time I was basically training for 4-6 hours a day when you figure in my workouts, runs, sports/martial arts, etc....I only had about 3-4 hours of school every other day, and even though I worked; living at home had most of my 'day to day' requirement covered.

Å

 

[alkemyst]

Originally posted by: Bateluer
the treadmill doesn't use your leg's stabilizer muscles.

It also 'helps' move your bodyweight for you.

The biggest problem I have with treadmills is you don't get the natural cooling moving through the wind gives you and only a few gyms I have seen have fans in front of the treadmills (which is ideal).

It's like running with a tailwind..you'd think the tailwind would help you, but in 90F+ heat and high humidity it just stops your body from being able to cool itself effectively. When this happens I switch from running up and down the blocks to up and down the side streets. More turning, but at least I get some wind on me.

 

[Red Dawn]

Originally posted by: alkemyst

Originally posted by: DanTMWTMP
I'm only 25, and this sucks. I'm still young, and I get lame aches of a 40 yr old. I hit a wall after around 2-3 miles. This most likely means my running posture sucks, but I've had this style for a long long time, and never had problems with it during my high school days where I was actually really healhty and fit. Maybe it's the shoes? My brother just bought me these really nice running shoes (~$100 or so) for my bday, but I haven't worn it yet (running w/ my older NewBalance shoes).

Depends on a lot of things...could be fatigue from worn out shoes and poor form....the younger you are the easier it is to have bad form and still no problems. If you are running 3mi/day probably looking at replacing shoes every three months (depends on the shoe though). I'd still give yourself two back to back off days for recovery.

I don't know how recently you up'd the frequency/intensity, but I find getting back into running the first 5-6 runs just suck. I run/walk most of it, but then it's like a switch happens and I can pull off my full 3 miles.

I bought a Creative Zen (really small, goes on my arm, 512MB with fm tuner and was under $40 with rebate at the time)...I load up the songs I want to run with and I use a watch to time my distance each day and try to shoot for faster each time and then when I break under 20mins (I start at a 30min run), I move up the distance.

Also if you are running too fast, it's hard to go a long distance. Plus you will be not burning fat. I have found running is best done solo. Nobody will have your pace and it's a half hour of your day alone tops for most people.

To really burn fat though (I go for the cardio benefits more), HIIT is where it's at. You sprint/walk for set intervals. You probably need a good flat field or track for this.

http://www.musclemedia.com/training/hiit.asp
http://www.musclemedia.com/training/hiit_table.asp

I hear a lot of people swearing by it.

I am 35...I messed up my right knee at work recently, but my runs have not been bothering it lately. I also do deadlifts, squats and leg presses and I think those have actually helped along with the supplements below I will mention.

My biggest injury was hyperextending my elbow and now having 'tennis elbow'...don't want to take off training so I am avoiding the exercises that irritate it. However, in my job (Sys. Admin) and the hurricane season there is a lot of moving machines around and when you are carrying PC's and laser printers it's a pretty much hyperextended arm lift . I just got back from Mesa, AZ where I had to set up two switches and move 12 workstations twice.

So it's ice and 600mg ibuprofen for me a lot now, like when I used to play football/wrestle and sparring.

Also even if you are eating a lot, make sure your are getting the vitamins and minerals you need...most foods people eat are highly processes so the micronutrients a diet guide may give you for the food is actually extremely optimistic.

I lift everyday and run about every other. I take a couple protein shakes a day, in the morning and night some fish oil capsules, and then in the morning my Creatine, Glutamine, Potassium, Multi, C, D/Calcium, Chromium Pico., Lecithin, E. I take Universal's Animal Flex as well, it seemed to help my knee problem and was much cheaper at bodybuilding.com than just plain MSM at the local drugstores and has a lot more good stuff in it. bodybuilding.com is a great site overall and drumlib.org is the 'pricewatch/pricegrabber' for the vitamin/supplement world...excellent site.

I am at 202 lbs now, but bulking...I was shooting for 175-180 and got to 198lbs while thinking about cutting down (from a high of 213lbs 5 months ago and about 35% body fat)...now I am shooting for 180-185lbs at around 15% bodyfat, I am probably 25% now. I was 190lbs+ at my best fitness at the end of highschool and around 10% bodyfat.

I am 5'10.5".

Based on my numbers I started at 140.8lbs of lean mass, 5 months later I am up to around 145lbs lean mass now...which is about right for the time frame when you consider due to travel I have had almost 2 full months of that time off from training.

In the end sometime over next year or two I should be pretty close to my goal of 160-165lbs of lean body mass and a target wieght of 180-185lbs. I still am giving up 10lbs of muscle to my 20 year old self, but at that time I was basically training for 4-6 hours a day when you figure in my workouts, runs, sports/martial arts, etc....I only had about 3-4 hours of school every other day, and even though I worked; living at home had most of my 'day to day' requirement covered.

Å

That's nice, what does all that have to do with him be able to up his endurance while running?