what is a good jogging distance and time?

[Semidevil]

I'm 25 year old, male, 135lbs, 5'6 tall. Im fairly skinny, but have been getting a noticeable belly fat.

I'm planning to jog every evening(weather permitting) to help reduce this belly fat and hopefully any cholestorol that might be in there.

How long should I jog every night for it to make a an impact? 20minutes? 30 minutes? 15 minutes?

And whatever time you guys say, does it mean 'non-stop' jogging? I started jogging a couple days ago and I start to get tired and weezy after the 7 to 8 minutes and I slow down or start walking. Is that insufficient? Am I required to keep a constant 'jogging' pace for this to affect my health?

**crap, wrong topic. can someone move this to the health forums.***

 

[Kaolccips]

No you can be affected just by walking. It has to do with your heart rate, not how fast you're moving. Just jog until you HAVE to walk. I'd say just do it about 15 minutes, that should be fine. Try to keep the walking to a minimum. After your conditioning gets better, do it for longer periods of time.

 

[darkxshade]

HIIT

 

[Baked]

5 miles in 30 min is a good start.

 

[Deeko]

10 miles/day. Under an hour.

 

[AndrewR]

If you want a good idea of what "good" results are, do a search for the military's running charts -- 1.5 miles for Air Force, 2 miles for Army, 3 miles for Marines. A decent benchmark is 8 minutes/mile. If you're getting tired after 7-8 minutes or running, then you won't make 12 minutes for 1.5 miles or 24 minutes for 3 miles, but it's an even goal to try to attain.

If you're getting winded that quickly, go slower and try for somewhere between 20-30 minutes of constant jogging. You could also try interval running on a track -- sprint the straight portions and walk the curves. It gives you time to rest in between all-out effort and is a very good way to get yourself into shape. You might also consider running a track to prevent injury to your legs while you're conditioning yourself. Pounding your ankles, calves and knees on pavement when you aren't in very good shape is a recipe for injury.

Good luck -- I'm trying to train for a 10K in late May so I'm suffering right along with you.

 

[Baked]

Buy a treadmill and see if you'll take off.

 

[Red]

I'm 6' about 205 lbs. I just started jogging again recently. I resort to walking after about 20 minutes, but I'm trying to improve my pace. I want to work up to 25 minutes (approx 3miles/5k) and improve pace from there.

 

[Capt Caveman]

Originally posted by: Baked
5 miles in 30 min is a good start.

6 minute miles for a beginner? I think not.

OP - check out the Runner's World discussion forums, lots of great info/advice there.

imho - I'd start out with a 30 minute jog/walk three times a week. You need to build a cardio base. Yes, it's alright to walk for small portions but keep them to a minimum 1-2 minutes at most. Over the weeks, vary your runs, lengthen the distance, reduce the walking and improve your times.

 

[EagleKeeper]

Originally posted by: AndrewR
If you want a good idea of what "good" results are, do a search for the military's running charts -- 1.5 miles for Air Force, 2 miles for Army, 3 miles for Marines. A decent benchmark is 8 minutes/mile. If you're getting tired after 7-8 minutes or running, then you won't make 12 minutes for 1.5 miles or 24 minutes for 3 miles, but it's an even goal to try to attain.

If you're getting winded that quickly, go slower and try for somewhere between 20-30 minutes of constant jogging. You could also try interval running on a track -- sprint the straight portions and walk the curves. It gives you time to rest in between all-out effort and is a very good way to get yourself into shape. You might also consider running a track to prevent injury to your legs while you're conditioning yourself. Pounding your ankles, calves and knees on pavement when you aren't in very good shape is a recipe for injury.

Good luck -- I'm trying to train for a 10K in late May so I'm suffering right along with you.

I attempted the Boston marathon (unofficial entry) just before entering OCS. (Brought my weight down while training)

Took me 6 months to get into shape. I was 20+ lbs over the USAF limits at the time.
Started by jogging around the local park - similar to what Andrew describes.
After about two weeks, I could jog it without out stopping to the tune of 2-3 miles in 30 minutes. After that, I kept pushing up the speed and distance until I was running 2 hrs in the evening and 1 hr in the AM.

Then I took on the hills within a different park on weekends and continued with 5-10 miles a day during the weekdays at the park.

By the time I went active duty, my legs/endurance were in great shape and I was 10 lbs under limits.
The jogging/running and change of diet worked.

Try to not run on pavement if possible - it will create problems early on (shin splints?) - use a dirt track of hard soil or train on grass when available.

 

[AndrewR]

Originally posted by: EagleKeeper

Originally posted by: AndrewR
If you want a good idea of what "good" results are, do a search for the military's running charts -- 1.5 miles for Air Force, 2 miles for Army, 3 miles for Marines. A decent benchmark is 8 minutes/mile. If you're getting tired after 7-8 minutes or running, then you won't make 12 minutes for 1.5 miles or 24 minutes for 3 miles, but it's an even goal to try to attain.

If you're getting winded that quickly, go slower and try for somewhere between 20-30 minutes of constant jogging. You could also try interval running on a track -- sprint the straight portions and walk the curves. It gives you time to rest in between all-out effort and is a very good way to get yourself into shape. You might also consider running a track to prevent injury to your legs while you're conditioning yourself. Pounding your ankles, calves and knees on pavement when you aren't in very good shape is a recipe for injury.

Good luck -- I'm trying to train for a 10K in late May so I'm suffering right along with you.

[edited]

Try to not run on pavement if possible - it will create problems early on (shin splints?)- use a dirt track of hard soil or train ongrass when available.

One minor caution on the above about training "off track". You may want to avoid running regularly on a trail, like a walking path which might be uneven. I started running awhile back at a local park on a dirt trail that was uneven, and I experienced severe shin pain after a few weeks which I later determined came from the uneven trail surface. Since your feet aren't striking the path at a consistent angle, the slight changes from the bumps and roots and rocks can wreak havoc on your legs.

You might be able to get away with it at 25, but I wasn't at 35. It's a pity because I'd much rather run next to a river in the woods than on a track or a road.

 

[ElFenix]

get running shoes. get them from a store that can watch the way you run and suggest a few pairs. the local running specialty store was actually less expensive, before taxes, than zappos.

 

[Whoozyerdaddy]

I jog all the way to the fridge about six times a night... twelve on the weekends.

 

[AndrewR]

Originally posted by: ElFenix
get running shoes. get them from a store that can watch the way you run and suggest a few pairs. the local running specialty store was actually less expensive, before taxes, than zappos.

And don't buy cheap ones unless you have perfect feet. A local running store should be able to get you into the right ones for your feet. I need to buy some new ones, and they are of course the most expensive (motion control).

 

[MegaVovaN]

I would suggest starting at 15-20 minutes 4 days a week. Try to run these minutes with as little walking as possible. Couple weeks later (or when you feel you can do more) add 5 min. Then keep adding 5 min until you can do 35-40 min sessions. Then either keep running at 40 min, or do HIIT work (HIIT is much much much harder than just jog, but can be done in 20 min and more effective).

When running (non-HIIT) run at such pace where your heart rate is about 70-80% of max. Your max is about 175 beats per minute.



I am gaining lean muscle (currently 150 lb @ 6'0, 19 yo), and I do cardio 4x a week and lift 3x a week. My cardio is either biking (90 min) or running (30 min) or swimming.


edit: Yes good shoes are critical, I bought some Nikes from Academy for $90 and they were awesome. Then I bought some Reebooks for $40 on sale and they wore out much faster.

 

[dealmaster00]

Hey OP - I was in sort of a similar situation about a year ago. I was 19, 5'5", 135 ish, certainly not overweight but had a little extra belly fat. I ran twice per week, first run was 3.5 miles at a 9 minute mile avg, a few runs later was able to get it down to 8 minute avg, few months later hit 5 miles, few months later was able to maintain 7 minute mile for 5-6 miles, few months later hit 7 miles, final results were 8 months after I started was able to run 9 miles in an hour and I definitely lost my extra fat - results were very noticeable. About a month ago I decided that I would rather build muscle (since I'm pretty skinny too) so now I've been weight training (I usually keep my runs to no more than 5 miles now when I do them). I guess the point I'm trying to make is, well at least for me, running twice a week did the trick. Also I really enjoy running - much more so than other people I know and I've run before (just got out of the habit freshman year in college).

 

[MegaVovaN]

dealmaster00 has a good point. Take it slowly and enjoy the journey. Bring some good music to keep you moving. Don't run 7 times a week right now - I'm willing to bet that as a newbie you will fail and skip days. Instead start with less than 7 days.

edit: At the moment I'm not measuring distance or speed, only time, since I have no fat to lose...I run just to keep my cardiovascular system in top shape, and to make my muscle gains lean, without fat "bulk" which I'd have to cut.

Frankly, I enjoy cardio. I'd do it even if it had no benefits.

 

[996GT2]

I would suggest you get some good running shoes first...you might want to go to a running store to see much you pronate and what your overall stride is like. If you under or overpronate, you need to get stability shoes, especially for running long distances.

I prefer Asics, since I've been using their Gel-Landreth 2/3 for about 3 years now. Don't just cheap out and get an on-sale pair of running shoes from Kohls. Proper fit and support are essential to not hurting yourself when you first start to run moderate distances.

When I started running (to train for track) a few years ago, I only ran about 2-3 miles a day at an 8 minute ish mile pace. Eventually, 2-3 became 5, 7, and now 9-10 (training for mini marathon).

Don't try to push too hard at the beginning of a run, especially if you plan to run several miles. As you go, you'll feel that runs get easier about halfway through...it's the best feeling in the world, when you've run 4 or 5 miles and everything seems to get easier because of the sudden endorphin rush. Runner's high ftw

Another tip...Google Earth is a good way to measure how far you are running...use the path tool to draw a path around your neighborhood, then go out and run it!

 

[MegaVovaN]

Originally posted by: 996GT2
Another tip...Google Earth is a good way to measure how far you are running...use the path tool to draw a path around your neighborhood, then go out and run it!

or http://www.gmap-pedometer.com/


edit: measured today's run... 4.3 miles in 36 minutes = about 8 min 20 sec a mile...not bad.

 

[SWScorch]

Originally posted by: 996GT2If you under or overpronate, you need to get stability shoes, especially for running long distances.

Sorry, just being nit-picky here. Lots of good info, but if you underpronate, you need cushioned/neutral shoes, not stability. I speak from experience. I underpronate and kept getting injured in stability shoes. Switched to cushioning after getting my gait analyzed and haven't been injured since (5 years). Otherwise, great advice :thumbsup:

 

[DanMart25]

Since your main objective is to reduce the belly fat, from personal experience I would recommend that along with running you do some specific exercises to work on your abs as well; like crunches etc; that would yield results quicker.

 

[SociallyChallenged]

Originally posted by: DanMart25
Since your main objective is to reduce the belly fat, from personal experience I would recommend that along with running you do some specific exercises to work on your abs as well; like crunches etc; that would yield results quicker.

No, that is not true. You cannot spot reduce for fat. Doing situps may give him stronger abs, but that will not affect the visibility of his muscles. To show abs, he will have to control his diet and drop his body fat %. That's the only way this will happen. I will suggest doing ab and back work just because it's good to have a strong core, but don't expect to get ripped if you're not controlling your diet very specifically.

 

[skace]

At least 20 minutes, more if possible, if you go beyond 45 minutes you are pushing it. What does this time mean? This is time at your target heart rate(THR). You will want to learn target heart rate and resting heart rate and how to measure them before ever starting your exercise. It will help you monitor how you are doing, whether you are pushing yourself too hard or not hard enough. This is not your warm up and it is not your cool down or your stretching.

Now remember, just because I say 20 minutes at your THR does not mean you have to be continually running. Depending on your physical fitness level, you may be able to maintain your THR by just walking, you might even be able to maintain it slowing down in your exercise (however unlikely as you are more apt to try to "catch your breath" at which point your heart rate will recover).

Also, I know I sound like a broken record sometime, but you sound skinny and your bigger issue might be anaerobic exercise. You have to ask yourself, if the running gets rid of the gut (and all the other fat on your body as well) what will it leave you with? Now that is just assuming you won't burn any muscle, but you will burn that too in some degree.

 

[SociallyChallenged]

Originally posted by: skace
At least 20 minutes, more if possible, if you go beyond 45 minutes you are pushing it. What does this time mean? This is time at your target heart rate(THR). You will want to learn target heart rate and resting heart rate and how to measure them before ever starting your exercise. It will help you monitor how you are doing, whether you are pushing yourself too hard or not hard enough. This is not your warm up and it is not your cool down or your stretching.

Now remember, just because I say 20 minutes at your THR does not mean you have to be continually running. Depending on your physical fitness level, you may be able to maintain your THR by just walking, you might even be able to maintain it slowing down in your exercise (however unlikely as you are more apt to try to "catch your breath" at which point your heart rate will recover).

Also, I know I sound like a broken record sometime, but you sound skinny and your bigger issue might be anaerobic exercise. You have to ask yourself, if the running gets rid of the gut (and all the other fat on your body as well) what will it leave you with? Now that is just assuming you won't burn any muscle, but you will burn that too in some degree.

Great advice here. Aerobic will burn fat, but it will also burn muscle if you're not on some sort of weightlifting program. I may too sound like a broken record with suggesting this to everyone on the forums, but it's the easiest thing to do for both of us - looking into Stronglifts 5x5 beginner program or Starting Strength by Mark Rippetoe. Those will let you lift 3ish times a week and will help you maintain your muscle while losing fat. Read the fat loss sticky at the top of the forums if you have other questions about losing weight, etc.

 

[purbeast0]

Originally posted by: DanMart25
Since your main objective is to reduce the belly fat, from personal experience I would recommend that along with running you do some specific exercises to work on your abs as well; like crunches etc; that would yield results quicker.

:/