Would running 3-4 times a week be worthwhile?

[ViviTheMage]

We have a few gyms around here, YMC, Lifetime Fitness, and this amazing place called 'the firm' (we did a week trial here and they had the BEST classes, spin, cardio, etc).

But we have been running 3-4 times a week (me and the GF) and we typically run at night, now it's getting to be about 30 degrees F and lower, is it still a good idea to run outside? Or should we pick up a membership...I do not want to, because I can take my dog along with me, and it's just another expense I do not want to have (I know it's for my health, but still...).

So my two questions are :

1. How should we breath when running at night? through the nose, out the mouth?
2. Would we see 'result' for just running 3-4 times a week (1-4 miles..depending).

Let's work on me :

6'0 190LBS

I eat meats, fish, etc. The girlfriend does not. I THINK she may be 5'10 and 160LBS? (rough guess here, women never tell!).

Hopefully you call can give me some insight ^_^

 

[BeauJangles]

Remember, running is only half the equation. You need to have your diet squared away before you'll start seeing results from running.

As for running in the cold, I think it really depends. Last winter I ran four times a week in Montreal winters (usually, the temp hovered around 18 degrees). I had zero problems or complaints. I think that as long as you're careful, you can't really do much damage to yourself.

 

[ViviTheMage]

I mean, what KIND of diet should I be swaying towards then? wanting to just get leaner...lose excess fat from the months to come from hibernating.

Should I just watch my calories and eat a 'balanced' diet?

 

[RagingBITCH]

Well weight loss is all about calories burned/used vs calorie intake. IE, you burn more calories through what your body needs to maintain weight + calories burned through exercise in comparison to what you eat/intake.

For example, the average person roughly needs 2000 calories to maintain weight. If you run 5 miles, you'll burn approx 550 calories, depending on your fitness level, pace, etc. So you use up 2,550 calories a day. To lose weight, you need to eat less than 2,550. They say a good number is about 500 calories less than what you burn, so 2000 would be a good number to intake in.

In regards to what you should be eating - that seems pretty logical that you should eat healthy Non-processed foods is a good start - lean meats, complex carbs, veggies and fruit.

There's nothing wrong with running in the cold - this morning I ran 5 in under 30 degree weather. (Just wore long sleeve shirt and shorts) I would make sure you take care of your skin and lips though - the cold drys it out. Lotion up at night, make sure you use chapstick. I'd also recommend making sure you take care of your body and wear more clothing - maybe a beanie, running pants instead of shorts, possibly gloves depending on how cold it gets. Just gotta watch out for your health that's all.

 

[ViviTheMage]

so at a decent pace, 100 calories are burned a mile?

I will look at getting some decent running gear...I have some underarmor I wore for football, so I am OK with the top end, just gotta get some pants

... when should I even notice a difference?

 

[RagingBITCH]

It's just an example - 100 calories give or take 20-30 calories.

What are you talking about "notice a difference" anyway?

 

[ViviTheMage]

Lean ness I guess, is how i'd notice a difference?

 

[RagingBITCH]

Cheapest way - a mirror, or other people. Weight loss is most noticeable by others. Other methods - a scale to see how much weight you're losing, bodyfat composition measurements every month to track progress, etc. Your clothes will also be a telltale sign of how much you're losing - none of my pants fit right at the end of last year. (Went from 175 to under 150, was running a little over 3 miles a day 4-5x a week, then the last 5 months of the year bumped that up to 5-6 miles)

Then again I wasn't eating nearly enough, hence the big drop in weight. I'm running far more now in training for a marathon, and have maintained my weight around 160. (Being a lot smarter about eating)

 

[Safeway]

If your weight has been stagnant for a long time, then you have reached equilibrium. If you do not change the amount of food you eat, and you add exercise, you will lose weight.

The problem is, most people will develop huge appetites on running days and completely negate the exercise.

 

[SWScorch]

You shouldn't have any problems running at night in the cold. I average about 10-12 miles every day, 365 days a year, in conditions ranging from 90 degrees with 90% humidity to -20 degrees with -40 windchill. When it gets below 0, I will wrap a scarf around my face or wear a balaclava, but anything above 0 will not affect your breathing. Just breathe normally; your nose and mouth will warm and moisten the air you inhale before it reaches your trachea and lungs.

Also, I don't see why you wouldn't see results. A lot of competitive runners only run 3-4 times a week (not elites or anything close to it, but you can still get in decent shape by doing that). The only thing I would recommend is run for at least 20-30 minutes each time. You really don't get any aerobic benefit from going out and running a mile; it's just not long enough to really do anything.

 

[ViviTheMage]

thanks everyone, sounds like I will just keep doing what I am doing!

 

[azilaga]

Originally posted by: ViviTheMage
Lean ness I guess, is how i'd notice a difference?

As a previous poster said, running is half the equation. Cut out soda and sugars as much as possible. If you're training for a marathon, I'd say you'll get leaner by virtue of the miles you'll cover.

My most important winter apparel are a beanie and running gloves. I've run races in single digits where water stops had frozen water cups, and I've always been thankful for a beanie and gloves. Also would recommend Under Armour cold gear and at least a t-shirt over that. The general rule is to dress 10 degrees warmer than the temp outside when running during the winter.

Good luck and most importantly, have fun!

 

[M0oG0oGaiPan]

If you're going to run out in the cold you should do the 3 layer system thing.

I think it goes baselayer, midlayer, shell?

 

[ggnl]

Originally posted by: M0oG0oGaiPan
If you're going to run out in the cold you should do the 3 layer system thing.

I think it goes baselayer, midlayer, shell?

That's overkill at 30 F unless there's a hell of a wind chill going. You'll be generating enough body heat within 5-10 minutes to get by just 1-2 thin layers of insulation. A shell or other thicker garments would get in the way of wicking away perspiration.

 

[nick1985]

Nothing wrong with running in the winter. You heat up so much when you run. I Have been running for almost 10 years in the Chicagoland area and have worn nothing but shorts year round. I get odd looks in the winter, but my legs are moving so much they just dont get cold. I typically dress as if its 20 degrees warmer than what it really is outside.

 

[RagingBITCH]

Originally posted by: ggnl

Originally posted by: M0oG0oGaiPan
If you're going to run out in the cold you should do the 3 layer system thing.

I think it goes baselayer, midlayer, shell?

That's overkill at 30 F unless there's a hell of a wind chill going. You'll be generating enough body heat within 5-10 minutes to get by just 1-2 thin layers of insulation. A shell or other thicker garments would get in the way of wicking away perspiration.

Yep. The most I'll really wear are shorts, beanie, some kind of short sleeve dry fit shirt, and then a long sleeve dry fit shirt or pullover.

Then again I'm in Dallas where a high of 40 causes everyone to exclaim that hell has frozen over :roll:

 

[Safeway]

Originally posted by: RagingBITCH

Originally posted by: ggnl

Originally posted by: M0oG0oGaiPan
If you're going to run out in the cold you should do the 3 layer system thing.

I think it goes baselayer, midlayer, shell?

That's overkill at 30 F unless there's a hell of a wind chill going. You'll be generating enough body heat within 5-10 minutes to get by just 1-2 thin layers of insulation. A shell or other thicker garments would get in the way of wicking away perspiration.

Yep. The most I'll really wear are shorts, beanie, some kind of short sleeve dry fit shirt, and then a long sleeve dry fit shirt or pullover.

Then again I'm in Dallas where a high of 40 causes everyone to exclaim that hell has frozen over :roll:

Yea, 40F is freezing. Dallas weather is normally awesome, but I was cold this morning.

 

[RagingBITCH]

Originally posted by: Safeway

Originally posted by: RagingBITCH

Originally posted by: ggnl

Originally posted by: M0oG0oGaiPan
If you're going to run out in the cold you should do the 3 layer system thing.

I think it goes baselayer, midlayer, shell?

That's overkill at 30 F unless there's a hell of a wind chill going. You'll be generating enough body heat within 5-10 minutes to get by just 1-2 thin layers of insulation. A shell or other thicker garments would get in the way of wicking away perspiration.

Yep. The most I'll really wear are shorts, beanie, some kind of short sleeve dry fit shirt, and then a long sleeve dry fit shirt or pullover.

Then again I'm in Dallas where a high of 40 causes everyone to exclaim that hell has frozen over :roll:

Yea, 40F is freezing. Dallas weather is normally awesome, but I was cold this morning.

Are you in Dallas or Austin? This morn was actually kind of hot to me...just wore a short sleeve shirt. Now earlier on this week...that was a little painful. (I ran 4 on Tues morning while in Memphis, but was actually colder weather than the lows we had here in Dallas)

 

[dealmaster00]

Originally posted by: Safeway
If your weight has been stagnant for a long time, then you have reached equilibrium. If you do not change the amount of food you eat, and you add exercise, you will lose weight.

The problem is, most people will develop huge appetites on running days and completely negate the exercise.

Not at first; it probably took me 3 months of solid training before I'd get ridiculously hungry after running. By then I was leaner than I used to be.

 

[Megatomic]

I just moved to NY from TX and I'm trying to figure the same thing out OP. I have the money to get a gym membership if running outside in the bitter cold is not recommended, but I love running outside. And the scenery here in the fingerlake region of NY is amazing....

I guess as long as the roads are not icy I should be ok?

 

[SociallyChallenged]

Originally posted by: Megatomic
I just moved to NY from TX and I'm trying to figure the same thing out OP. I have the money to get a gym membership if running outside in the bitter cold is not recommended, but I love running outside. And the scenery here in the fingerlake region of NY is amazing....

I guess as long as the roads are not icy I should be ok?

Yep, pretty much. Just don't get the chills afterwards.

 

[Capt Caveman]

Like others, I run outside year round. Breathing is never been an issue. Just got to get the proper cold weather gear. For icing sidewalks/roads, I have slip-ons for my sneakers that have little carbide cleats for traction. My only complaint is the wind/cold burn on my face around my eyes.

 

[Megatomic]

Originally posted by: Capt Caveman
My only complaint is the wind/cold burn on my face around my eyes.

I get that even when the weather is warm (or hot in Texas). I'm thinking about trying vasoline. Hopefully it doesn't cause my skin to break out.

 

[Ksyder]

One of my friend's father runs in the winter wearing a "surgeon's mask" ( I think thats what its called) and cuts a slit in the front to help breathe easier. I forget the rationale for this but when he told me it made sense at the time.

 

[Stiganator]

The rationale is that you 'preheat' the air before you breath it. Some people get winter asthma from cold air.