Starting to run

[KoolDrew]

Today I went for a jog for the hell of it and came to the realization that my cardiovascular shape sucks. I am not overweight as many of you know (I'm actually 210 pounds @ ~9% BF), but I never really paid too much attention to cardiovascular conditioning after I graduated high school and stopped playing football.

Now I want to start running for a few different reasons. I figure it will improve my performance in the gym, I'll feel better (I felt great after todays jog outside), and I'll admit it... I like to eat. I Have pretty good self control so it doesn't really become a problem, but with a bit more activity in my lifestyle I will be able to eat more and still lose fat or gain muscle perfectly fine (depending on what my goal is at that time), which is definitely a plus.

So my main goal is to just increase my conditioning level. While searching google I ran across "The Couch-to-5K Running Plan" which looks like a solid plan, even though I'm no couch potato. I'd like to eventually move into more of interval type training; however, I doubt that's a good idea for somebody just getting into running. So I'm going to be spending about two months building up a base starting fairly easy and progressively build up before introducing higher intensity stuff.

Another thing I've neglected throughout the years is flexibility. I'm going to start stretching daily to work on that.

I don't even know why I posted this. I don't have a specific question. Any tips on either cardio or stretching would be appreciated though.

 

[RagingBITCH]

How do you stay at 9% bodyfat with doing minimal cardio? You must be one of the lucky mofo's. Are you looking to just improve your cardio? More short term or long term endurance? Run 5K's, 10K's, half marathons, or just improve upon overall cardiovascular endurance?

I wouldn't really say you need to build up a base before starting interval or HIIT training. You start off easy and work your way up. (Think most plans have you doing 4 minutes of alternating high intensity against moderate pace the first week, then working your way up)

For me - I've always sucked at running. IE, my best 1 mile time in high school was 13:30. (No joke) A year and a half ago I could barely run a mile. I did a lot of HIIT last year early on, then got the bug to start actual running - 5K's mostly. I was running about 2-2.5 miles 3-4 days a week, then started increasing my base to about 4-5 miles 3-4 days a week. I actually lost so much weight (a total of 25lbs last year) that people asked what the hell was wrong with me. (I had a pretty muscular frame, and at the end of losing the 25lbs I still lifted the same amount of weight, if not more, but just changed so much in complexion that people were worrying about my health)

Now I'm in training for a full marathon at the end of the year. My base mileage on my long runs now is about 6-9 miles, depending on the day. I'm technically starting a little early in my training, but I'm not entirely consistent on pushing out the same mileage on long days, so I need to build up my base before starting the actual program. Still do 5K's once or twice a month, albeit not as fast as I used to, and have been looking to do more 10 and 15K's. (There's a lake in Dallas called White Rock which is 9 miles around, is popular to run around and hosts a few different 15K's)

I guess my advice would really be just to find a goal you can work towards...instead of saying "I just want to improve my cardio", say "I want to be able to run 4 miles in a row without having to stop" or some kind of goal to work towards.

 

[KoolDrew]

How do you stay at 9% bodyfat with doing minimal cardio? You must be one of the lucky mofo's

Nope, I just watch what I eat closely.

Are you looking to just improve your cardio? More short term or long term endurance? Run 5K's, 10K's, half marathons, or just improve upon overall cardiovascular endurance?

The last one.

 

[GarfieldtheCat]

Originally posted by: KoolDrew
Today I went for a jog for the hell of it and came to the realization that my cardiovascular shape sucks. I am not overweight as many of you know (I'm actually 210 pounds @ ~9% BF), but I never really paid too much attention to cardiovascular conditioning after I graduated high school and stopped playing football.

Now I want to start running for a few different reasons. I figure it will improve my performance in the gym, I'll feel better (I felt great after todays jog outside), and I'll admit it... I like to eat. I Have pretty good self control so it doesn't really become a problem, but with a bit more activity in my lifestyle I will be able to eat more and still lose fat or gain muscle perfectly fine (depending on what my goal is at that time), which is definitely a plus.

So my main goal is to just increase my conditioning level. While searching google I ran across "The Couch-to-5K Running Plan" which looks like a solid plan, even though I'm no couch potato. I'd like to eventually move into more of interval type training; however, I doubt that's a good idea for somebody just getting into running. So I'm going to be spending about two months building up a base starting fairly easy and progressively build up before introducing higher intensity stuff.

Another thing I've neglected throughout the years is flexibility. I'm going to start stretching daily to work on that.

I don't even know why I posted this. I don't have a specific question. Any tips on either cardio or stretching would be appreciated though.

First off, go to a *real* running store (not Dicks or Sports Authority), and let them pick out a running shoe that is the correct style for your foot/arch. Make sure they watch you run a bit, to see what kind of shoe you need. Don't pick a shoe just because it is a Nike, or it looks good, but get one with adequate padding that is in the correct places. This will save you the possibility of hurting your feet/ankles, or being uncomfortable while running. Next, get a decent pair of insoles for your shoes. I like ones with sorbothane in them, it's extra cushioning. Since you are a pretty big guy, you want to make sure you have enough cushioning to help your feet out.

I don't know that exact plan, but it's a good idea to walk for 4-5min both before starting to run, and after. As a beginner, they may have you do a run/walk mix, which is fine as well. But that pre/post walk will loosen everything up gradually before you really start running.

If you run often (3+ times a wek), consider getting a 2nd pair of shoes to alternate, and let them breathe. Running outside when it's hot, make sure you get some non-cotton shorts, socks, and shorts.

I would look at a couple of pairs of running shorts. They have many different sizes and models, and a bad pair of shorts will be incredibly painful. I am not a thin guy myself, and wear shorts with ~4" inseam. The "short" running shorts I can't wear, because my thighs are big and they rub. The longer shorts I wear keeps fabric between my thighs, and prevents chafing. You don't know pain until you run a 1/2 or full marathon, and rub your thigh raw by chafing. It's very painful.

Also, runners lube might help, it's a vaseline based gel that you can rub on your thighs (or wherever) to prevent any chafing. It's a godsend for longer runs.

Hope this helps, and have fun!

 

[rasczak]

yes, get good running shoes if you haven't already.

 

[KoolDrew]

Thanks for the tips. I have a pair of under armour compression shorts that seem to work alright. I definitely need a decent pair of running shoes though.

 

[zerocool1]

hydration is really important too. stop drinking water 1hr to 30 min before running to prevent cramping. you can cramp from over and under hydration.

also runners tend to forget about their core, especially their back.

 

[imported_Imp]

If you're interested in planning a route for distance, I just found this nifty tool yesterday:

Running map

 

[brikis98]

if you're not in absolutely horrible shape or terribly obese, you can prob do HIIT straight away. Just start gradually and work your way up, and you'll be fine. personally, I found my conditioning improved far quicker doing HIIT than "normal" cardio, but I have no clue if that's the case for everyone. it's also supposed to burn more fat and less muscle (compared to normal cardio), takes less time overall (i can jog for an hour, but HIIT kills me within 20 min) and i find it to be more fun & challenging than normal cardio. it doesn't drag on and on and on like jogging, but hits you hard and fast and leaves you a sweaty, panting, exhausted mess at the end of it.

good shoes are essential. I also find a good distraction helps you get through it - listen to music/audiobooks, watch tv, or just stare at the hot girl in spandex on the elliptical in front of you

 

[GarfieldtheCat]

Originally posted by: brikis98
just stare at the hot girl in spandex on the elliptical in front of you

This is the way to get a good personal record during a 5k or 10k....pick a woman in spandex that is a bit faster then you, and just follow her and stare at her the whole race.

Good motivation!

 

[RagingBITCH]

Originally posted by: GarfieldtheCat

Originally posted by: brikis98
just stare at the hot girl in spandex on the elliptical in front of you

This is the way to get a good personal record during a 5k or 10k....pick a woman in spandex that is a bit faster then you, and just follow her and stare at her the whole race.

Good motivation!

That's normally my motivation. There's always some hot chick in spandex running races in Dallas. Unfortunately for my last 5K last week - the 30 degree inclines and the fact that I've stopped focusing on short term but speedy and more on long term but slower killed me...I haven't run that slow a time since early last year. I can't remember having run a harder 5K than that. (These were steep inclines, 30 degrees is not exaggerating by any means. The fastest time was 16 something, and I can't say I've ever seen the top guy in any 5K I've run finish outside of 15 before)

Back to the hot chick part - there was a chick in that tennis outfit - the panties and that sexy skirt running in front of me the whole time. Killer body, obviously worked out. Kept pace with her the whole race, except when I stopped to walk, twice. (I've never walked before in a 5K)

 

[saechaka]

i don't know if this is what you wanted to know but i recall hearing about strengthening your feet to help you run stronger. i used to have 1 day in the gym on the aerobics room where i did my workouts barefoot. i set up different stations and worked on my jumping/legs. i could only jump up to 14 stacks plus the long stepping thingy that goes on top of those square things from standing still and repeat but it felt really good doing it barefoot. i felt it really helped my running. here's a good read http://www.npr.org/templates/s...d=89830802&ft=1&f=1001

i also read about brady quinn and how he focused on bringing the toes up while training and it supposedly helps his running. http://www.menshealth.com/cda/...nVCM10000013281eac____ good luck