Re: New to running, or should I say trying to run
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Beverly
MO
Member Since:
05/31/2005 Total Posts: 1143
2.4 Years Ago
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Good job on taking positive steps Tracy! It's not how you move but the moving that counts. Adding running steps here and there as you can is good. Note the improvement of week compared to the last and enjoy yourself! |
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Re: New to running, or should I say trying to run
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Alison
BC
Member Since:
04/04/2006 Total Posts: 349
2.4 Years Ago
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Hi Tracy,
Excellent work! Good to see you have a goal and are being so good at keeping at it.
There are all sorts of walk/run programs out there geared towards getting the new runner going. These involve running for very short periods then walking for a longer period and gradually increasing the amount you run while decreasing the walk. I know a number of people who have done a program like this and found it to work very well.
Here's an example of a walk/run program I found from a local running store (the link is http://www.runnersden.ca/walkrun.htm):
The Walk/Run program is designed for the beginner runner and those
coming back from injury. This program starts at a slow pace, which will allow the body to gradually adapt to increased impact on the joints.
The Walk section of the workout should be done at a brisk pace. The Run section should be very comfortable and not a sprint at any time. The key to this program is not speed, but endurance. Let us help you build up to 30 minutes and farther, then you will be prepared to start the speed workouts.
The Walk/Run will go out on Tuesdays, but it is also recommended that the same workout be completed two more times during the week.
Week 1 - Walk 4 minutes, Run 1 minute, repeat 6 times
Week 2 - Walk 3.5 minutes, Run 1.5 minutes, repeat 6 times
Week 3 - Walk 3 minutes, Run 2minutes, repeat 6 times
Week 4 - Walk 2 minutes, Run 3 minutes, repeat 6 times
Week 5 - Walk 1 minutes, Run 4 minutes, repeat 6 times
Week 6 - Walk 2 minutes, Run 6 minutes, repeat 4 times
Week 7 - Walk 2 minutes, Run 8 minutes, repeat 3 times
Week 8 - Walk 3 minutes, Run 12 minutes, repeat 2 times
Week 9 - Walk 2 minutes, Run 13 minutes, Walk 3 minutes, Run 13 minutes
Week 10 - Walk 1 minutes, Run 14 minutes, repeat 2 times
Week 11 - Run 18 minutes, Walk 2 minutes, Run 10 minutes
Week 12 - Run 30 Minutes!
The workout should begin with slow walking building to brisk walking for warm-up. A stretch can then be done, to follow with the workout and finishing with a cool down. The cool down is very important and should not be forgotten!
Lastly, the program should be challenging and fun...Good Luck!! |
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Re: New to running, or should I say trying to run
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Gary
AR
Member Since:
04/13/2006 Total Posts: 713
2.4 Years Ago
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Tracy,
Hi. I am 53 and your post is very similiar to my status as of April 11th. I began a walking program which led 11 weeks later into running a 5K race in 32 minutes.
The walking/running technique is a good one. Find a good pair of shoes. Try the Brooks Trance 5's if you have a normal arch. Road Runner Sports.com is a good place to shop.
Good luck and keep us posted. |
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Re: New to running, or should I say trying to run
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Gary
AR
Member Since:
04/13/2006 Total Posts: 713
2.4 Years Ago
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Tracy,
Turn your Sharing icon on so we can communicate that way as well. 14 minutes per mile is not at all bad. I would strongly suggest you invest in not only good running shoes but also a heart monitor watch. Training with a HRM is smart training because you are gaging your progress with your heart, the most important muscle in your body. Visit heartratemonitors.com or polarusa.com to learn more about them. I am still 50 pounds above my target weight, but down 13 pounds from my April 11th start. The weight will come off. |
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Re: Re: New to running, or should I say trying to run
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Jimbo
FL
Member Since:
01/03/2005 Total Posts: 667
2.4 Years Ago
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Tracy,
You GO GIRL...for making the decision to get moving!!!
I concur with Gary. You definitely need to get some GOOD shoes and a HR monitor. You don't need anything fancy so you should be able to pick one up for about $35 or you can get something a little nicer with more bells and whistles for $75.
That being said and from your description, have you talked with a physician before undertaking this endeavor? My concern is with the pounding on your joints during your run portions and the stress on your heart. At this point you may not need to do the RUN section at all. I know that is your goal but you need to work up to it. I would suggest walking and monitoring your HR. If you are running any section, I am assuming your HR is jumping beyond an effecient level. To start you should be walking at 68 to 79% of your maximum Heart Rate. This zone is where you will burn the MOST fat for energy. If you go above this then you start burning more glycogen which is stored in the muscle and less fat which is stored around say the waist line. Once you start losing some of the excess pounds then you can start running sections and eventually complete the entire mile. However, TRAIN SMART not hard because this will not happen overnight or even in a few weeks or months. It will take awhile but just keep reminding yourself of the Tortoise and the Hare...the long, slow, CONSISTENT wins the race.
Keep us posted on your progress and also remember that weight loss is impacted more by your eating habits than the exercise so make sure you are balancing all aspects of your new HEALTHY LIFESTYLE.
God Bless |
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Re: Re: New to running, or should I say trying to run
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Beverly
MO
Member Since:
05/31/2005 Total Posts: 1143
2.4 Years Ago
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Tracy: Go to FRIENDS link at bottom of page and click on it. In the upper left corner area you'll see where it says OFF under my sharing or some such verbage. Click the OFF and it becomes ON and, voila, your sharing is on. Then you can add people to your friends list too. Beverly |
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Re: New to running, or should I say trying to run
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Tom
WA
Member Since:
09/27/2004 Total Posts: 5
2.4 Years Ago
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Tracy,
How old are your children? Can you play catch, roll and chase with a very soft ball as you go around the track? If they are old enough and you make a game out of it going to the track will be fun for both you and your kids. Be patient because their attention span will be very short. You might just start out at a couple of minutes and work up from there always leaving with the kids wanting to play more.
As for squats just start with 10lbs. dumbells in your hands and make sure that you keep you knee behind your toes. If you squat and drive your knee in front of your toes you will feel pain in your knees.
Take some stress off your body at least once if not twice a week and take your kids into a pool. It will feel good to your body and water walking is great!
Tom |
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Re: New to running, or should I say trying to run
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Gary
AR
Member Since:
04/13/2006 Total Posts: 713
2.4 Years Ago
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Tracy,
One thing I can say already you will receive a lot of moral support from just about everyone here at FJ. Everyone here is at a different fitness level, but we all need the encouragement to press to new limits. Your SHARING icon is now on so others can now send you personal notes of encouragement.
I like your idea of ME time. Exercise can not only be good to lose weight and get that heart muscle well conditioned, but also a stress releaver. The ME time is important.
Jim is very correct about the fat buring portion of your HR. Once you determine your HRmax staying the in the 60-70% range (which for you will be walking starting out) will burn the most fat. You will find over time as you get more conditioned that you can actually run in this range and use it as a recovery run from a previous day's harder workout.
Good luck. |
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Re: Re: New to running, or should I say trying to run
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Jaime
IN
Member Since:
05/03/2006 Total Posts: 71
2.3 Years Ago
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Congrats, Tracy...that's awesome! :)
Jaime |
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Re: New to running, or should I say trying to run
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Kelly
MN
Member Since:
06/28/2006 Total Posts: 22
2.3 Years Ago
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Way to go Tracy! Your doing awesome. =) You'll get to that mile.
Kelly |
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Re: Re: New to running, or should I say trying to run
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Alison
BC
Member Since:
04/04/2006 Total Posts: 349
2.3 Years Ago
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Tracy,
That's fantastic! You'll be at a mile in no time.
Keep up the good work,
Alison. |
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Re: New to running, or should I say trying to run
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Tammie
WI
Member Since:
10/10/2005 Total Posts: 571
2.3 Years Ago
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Tracy,
WOW!!! I'm so proud of you. I remember about 5 years ago I got back into running after a long, long break. I was about 30 at the time and had not run since high school. When I finally got to that first mile I was so proud of myself, now I run about 5 miles at a time, but still want to increase that. This winter I pushed myself too hard and ended up with a stress fracture in my left foot. I found that the best thing was to follow a walk/run routine like the one posted earlier. The only thing is instead of timming it I just used my MP3 player and walked for a few songs, ran for a song, and so on... I gradually increased it. My foot is getting better, but I'm still nursing it. I just thought that you could use this tip to help increase your run time. I know that I always feel better when I run with music. Keep up the good work, and remember...
KEEP MOVING...
Tammie |
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Re: New to running, or should I say trying to run
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Mira
GA
Member Since:
07/10/2006 Total Posts: 16
2.2 Years Ago
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Hey Tracy-- it's good to hear you're doing so well with the running. I was wondering how you'd been doing since you hadn't posted on the 12 week challenge in a while. I haven't been losing much weight either and it's been frustrating having to post that I haven't lost anything (especially when I've gained or have only lost half a pound) when it seems like everyone else is losing weight so quickly. I finally had a loss this week of about two pounds and I was ecstatic! I've started walking with my friend during the week that has a little girl and she pushes her in a stroller and I push my son while our older kids are at school. I think that's helped to get me "jump-started". I haven't been running as much lately because it seemed like my body kind of got used to doing the same old thing- so I decided to start adding a workout video a couple times a week to shake things up a little. I can tell my clothes are fitting better/looser even though the scale hasn't shown much. I've found that taking my measurements every 3 weeks or so can be very encouraging when the scale isn't being very nice. It's almost guaranteed that you're gaining muscle-- just try not to get discouraged-- consistency is the key. It WILL come off eventually! I'm going to get back to jogging before too long, but I just needed a change. I wish you continued success- it sounds like you're definitely on the right "track"! Haha! I've gotten so corny since having kids, you'll have to forgive me!
Best wishes to everyone and have a great holiday weekend!
Mira |
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