Questions for those who exercise and run

[Arkitech]

Well I'm into my third week of working out again and I'm still hanging in there. Its kind of funny the third week is when I usually get frustrated and quit but I'm determined to keep going this time. (I want my big biceps and washboard abs)

Anyway my first question is for the runners out there

1. Whats the best way to increase my stamina when running? (I plan to increase my morning run from 1 mile up to 2 miles starting tommorow)

2. Is it better to run before or after working out with weights?

3. Can anyone recommend some good back exercises using dumbells?

4. How many times a week should a person do situps? (I've heard a lot of conflicting information on this, some people say everyday and others say 2-3 times a week)



thanks

 

[Amused]

Originally posted by: Arkitech
Well I'm into my third week of working out again and I'm still hanging in there. Its kind of funny the third week is when I usually get frustrated and quit but I'm determined to keep going this time. (I want my big biceps and washboard abs)

Anyway my first question is for the runners out there

These answers will be what has worked best for me.

1. Whats the best way to increase my stamina when running? (I plan to increase my morning run from 1 mile up to 2 miles starting tommorow)

A structured run/walk routine like this This way, you go two or three miles whether you can run the entire way or not. Follow this, and you'll be running three miles with ease in just a few weeks.

2. Is it better to run before or after working out with weights?

After, unless you're running in the morning and lifting later in the day. If you're doing both around the same time period, you'll want to lift, then do your cardio.

3. Can anyone recommend some good back exercises using dumbells?

Check out this site for weight exercises

4. How many times a week should a person do situps? (I've heard a lot of conflicting information on this, some people say everyday and others say 2-3 times a week)

I wouldn't work the same muscle group two days in a row. It's counter productive.

thanks

You're welcome

 

[Arkitech]

Originally posted by: Amused

Originally posted by: Arkitech
Well I'm into my third week of working out again and I'm still hanging in there. Its kind of funny the third week is when I usually get frustrated and quit but I'm determined to keep going this time. (I want my big biceps and washboard abs)

Anyway my first question is for the runners out there

These answers will be what has worked best for me.

1. Whats the best way to increase my stamina when running? (I plan to increase my morning run from 1 mile up to 2 miles starting tommorow)

A structured run/walk routine like this This way, you go two or three miles whether you can run the entire way or not. Follow this, and you'll be running three miles with ease in just a few weeks.

2. Is it better to run before or after working out with weights?

After, unless you're running in the morning and lifting later in the day. If you're doing both around the same time period, you'll want to lift, then do your cardio.

3. Can anyone recommend some good back exercises using dumbells?

Check out this site for weight exercises

4. How many times a week should a person do situps? (I've heard a lot of conflicting information on this, some people say everyday and others say 2-3 times a week)

I wouldn't work the same muscle group two days in a row. It's counter productive.

thanks

You're welcome

Thanks man, you covered all the bases in one post. I read a little of that couch to 5k plan and I'm already doing most of those suggestions. The only difference is that I'm running more frequently than 3 times a week but my sessions are probably only 15-20 minutes. I ran Monday and yesterday morning, I missed this morning but I plan on making it up this evening after I lift weights tonite. Then tommorow morn I'm gonna try and fo the 2 miles.


How many miles are you currently doing on a run?

 

[Garet Jax]

I agree with everything Amused said except for the abs workout. I have been told that abs are the only muscle group that should be worked on during every lifting session. By continually breaking down the muscle and never allowing it to heal, it gets smaller and smaller (the desired behaviour for washboard abs).

The only supplment I would add is for the running/cardio exercise. There are a couple of things:

1) The best way to improve your cardio is to find a cardio intense activity that you enjoy doing and doing it 2-3 times a week. A good example is soccer. If you can play/practice soccer 2-3 times a week, it will be an amazing cardio workout that could easily replace running.

2) Cardio workouts are made more effective by altering them. If you run the same direction with the same intensity every workout, then you're body will get good at that run, but may not be good at other runs. The best thing to do is to vary things. For example,

a) One day, do the normal run.
b) Another day, do the norman run in the opposite direction.
c) Another day do the normal run with interval training.
d) Another day find a soccer field and do sprints.
e) Another day go swimming.

By altering the workout, your body must become good at all workouts and your cardio improves accordingly.

 

[Amused]

Originally posted by: Arkitech

How many miles are you currently doing on a run?

I stopped running so I could put on muscle weight easier and faster. When I was running I was running 4-5 miles, four days a week. Right now I'm doing lower impact and intensity cardio on an eliptical trainer.

In a month or two, I'm goiung to start running again to "cut" some of the minor fat I'm putting on right now.

That's the thing about body building. (no, I'm not a huge body builder) You can cut fat, or you can put on muscle. But it's VERY hard and frustrating to do both at the same time after you've reached a certain point.

But with you just starting out, it's easy to do and results come fast.

 

[Arkitech]

Originally posted by: Garet Jax
I agree with everything Amused said except for the abs workout. I have been told that abs are the only muscle group that should be worked on during every lifting session. By continually breaking down the muscle and never allowing it to heal, it gets smaller and smaller (the desired behaviour for washboard abs).

The only supplment I would add is for the running/cardio exercise. There are a couple of things:

1) The best way to improve your cardio is to find a cardio intense activity that you enjoy doing and doing it 2-3 times a week. A good example is soccer. If you can play/practice soccer 2-3 times a week, it will be an amazing cardio workout that could easily replace running.

2) Cardio workouts are made more effective by altering them. If you run the same direction with the same intensity every workout, then you're body will get good at that run, but may not be good at other runs. The best thing to do is to vary things. For example,

a) One day, do the normal run.
b) Another day, do the norman run in the opposite direction.
c) Another day do the normal run with interval training.
d) Another day find a soccer field and do sprints.
e) Another day go swimming.

By altering the workout, your body must become good at all workouts and your cardio improves accordingly.

sounds like good advice, I may try to play a little b-ball this year and the wife and I have been planning on buying new bikes. I guess that should help me vary up the cardio

 

[Arkitech]

Originally posted by: Amused

Originally posted by: Arkitech

How many miles are you currently doing on a run?

I stopped running so I could put on muscle weight easier and faster. When I was running I was running 4-5 miles, four days a week. Right now I'm doing lower impact and intensity cardio on an eliptical trainer.

In a month or two, I'm goiung to start running again to "cut" some of the minor fat I'm putting on right now.

That's the thing about body building. (no, I'm not a huge body builder) You can cut fat, or you can put on muscle. But it's VERY hard and frustrating to do both at the same time after you've reached a certain point.

But with you just starting out, it's easy to do and results come fast.

4-5 miles per run? thats pretty impressive, did it take a long time for you bones to strengthen. I get some mild discomfort in my shins sometimes

 

[Deeko]

1. Whats the best way to increase my stamina when running? (I plan to increase my morning run from 1 mile up to 2 miles starting tommorow)

eat lots of good carbs(ie not sugar or fat) a day or two before, sleep, and keep running!

2. Is it better to run before or after working out with weights?

I prefer after

[/quote]3. Can anyone recommend some good back exercises using dumbells?[/quote]
Hyperextensions, rows

4. How many times a week should a person do situps? (I've heard a lot of conflicting information on this, some people say everyday and others say 2-3 times a week)

abs rebuild faster than other muscles. unless you are sore, every day is fine.

 

[blackdogdeek]

my high school track coach recommended running on the grassy field instead of the track surface to alleviate shin pains. i've found that if i'm heavier up top from not working out so much that when i get back into running i have to take it easy at first because my legs aren't ready to take the additional pounding so i usually run at a slower pace and for shorter distances. as you lose weight up top(or around the middle in my case ) and your legs strengthen you should be able to pick up the pace and/or extend the duration.

also, when i had my sick abs i only did stomach exercises once a week just like my other body parts. i was training with someone who was training for a body building show and she only did abs once a week as well as per the instructions of our personal trainer.

 

[SP33Demon]

1. The best way to increase your stamina is not to increase the distance, but to increase your intensity and to set new PR's (personal records). If you are running 1 mile now, time yourself. Next time out, try to beat that time. If you don't, then fine, just make sure you're giving 100%. Over time you will continually smash PR's as your stamina increases.

2. Check this out. You can do either before or after as long as it's 8-12 hours before or after. Otherwise, you'll risk cutting into your glycogen stores in your muscles which you've worked so hard for in the gym. I usually do 16 minutes of Max-OT Cardio in the morning on the bike, and hit the heavy weights after work.

3. Mainly dumbbell rows and dumbbell shrugs are the only thing you can do without going to the gym. Detailed here.

4. If you're training them heavy (which you should always be), then once a week maximum. Remember, you can also split upper abs and lower to two separate days if need be. The best thing you can do for abs is weighted cable crunches. I also do weighted incline crunches on a decline bench (put a plate or dumbbell on my chest). You can also do weighted leg lifts: laying down (plate on your feet) or in a Roman chair with a dumbbell. Some other exercises you can do for abs.

EDIT: While training using this method, I've increased my bench press reps from 225 to 275 in about 2 months... all the while decreasing my body fat %...

 

[geckojohn]

Well, I've been working out at least 3-4 times per week for about 3 years now. So here's my advice.

I mainly do the treadmill first and then lift weights afterwards. They say that it's better to lift first and then do cardio after... but i'd rather focus on my cardio than on weights. Whatever energy I have after running, i'll use towards lifting.


I first started running 1.5 miles each gym visit and then i slowly increased the distance. I run at a reasonable pace.. i start out at 6.1 on the treadmil and then slowly increase it to 8.5.

Now i'm running 3.5 miles each time i go to the gym. The time seems to go by really quick now and I feel great after running.

 

[Amused]

Originally posted by: Arkitech

Originally posted by: Amused

Originally posted by: Arkitech

How many miles are you currently doing on a run?

I stopped running so I could put on muscle weight easier and faster. When I was running I was running 4-5 miles, four days a week. Right now I'm doing lower impact and intensity cardio on an eliptical trainer.

In a month or two, I'm goiung to start running again to "cut" some of the minor fat I'm putting on right now.

That's the thing about body building. (no, I'm not a huge body builder) You can cut fat, or you can put on muscle. But it's VERY hard and frustrating to do both at the same time after you've reached a certain point.

But with you just starting out, it's easy to do and results come fast.

4-5 miles per run? thats pretty impressive, did it take a long time for you bones to strengthen. I get some mild discomfort in my shins sometimes

It's probably not your bones in your shins that hurt, it's most likely the muscles that run just outside the shins on the front of your legs. They take time to strengthen. Believe it or not, my shins would hurt more when I powerwalked, than when I ran. It took time to get over, but it passed for me.

And the suggestion that you mix up your runs to build stamina is a good one. I would do intervals when I ran, and have easy (slow) and hard (fast) days in my routine. That coolrunning site I linked you to has articles about this very thing.