well, I'm trying to get better at running, not elliptical machines!

I've tried them before and didn't really like them, the motion just feels weird to me

7/23/2006 3:23:54 PM

Quote :

"a pint of ice cream"

there's anywhere from 800-1200 calories in those things, for sake of numbers 3 of those equal a pound, 52 weeks a year (round to 51), 17lb a year could be saved from ice cream

7/23/2006 3:32:06 PM

7/23/2006 3:33:11 PM

^^dont be dumb

she'd burn off those extra calories by running anyways

7/23/2006 4:28:43 PM

7/23/2006 4:32:18 PM

Atkins diet....no running involved... much quicker results....all the steak, hot dogs (w/o buns) cheese, and vodka you can consume

7/23/2006 5:20:49 PM

atkins sucks. i tried it like a year ago and I felt like a caveman. granted i only did it for 2 weeks. i lost like 7lbs. you'd do much better just eating sensibly and doing 2 cardo workouts a day or 1 cardio and 1 weightlifting session at opposite ends of the day.

7/23/2006 6:31:50 PM

For eating better:

NOTE: FOR WOMEN ONLY (I don't have the numbers for men)

HOW MUCH SHOULD I EAT?

Find out your optimum caloric intake for weight loss:

Step 1: find your number based on height

4'10 = 115...4'11 = 116...5'0 = 120...5'1 = 122...
5'2 = 125...5'3 = 128...5'4 = 131...5'5 = 134...
5'6 = 137...5'7 = 140...5'8 = 143...5'9 = 146...
6'0 = 149

Step 2: use the number from step one and multiply it by the factor for your age group here:

20's = 16...30's = 15
40's = 14...50's = 13
60's = 12...70's = 11

Step 3: subtract the number from step one FROM your present weight (present weight, minus, step one #)

Step 4: multiply the number from step three by 4 (step three # X 4)

Step 5: add the number from step two to the number from step four
**this is your maintenance caloric intake**
**if you don't want to lose or gain, this is how much you should eat**

Step 6: multiply your present weight by .01 (present weight X .01)
**this is the MAXIMUM number of pounds that you can safely lose per week**

Step 7: multiply the number from step six by 500 (Step six # X 500)

Step 8: subtract the number from step seven FROM your maintenance number (Step five)
**this is the MINIMUM number of calories you MUST eat daily to safely lose weight**

Note: If you eat between the number from Step Eight and the Number from Step Five, you WILL lose weight. Ladies, if your minimum number (Step eight) is below 1000 calories, increase to 1000 calories. Women must eat AT LEAST 1000 calories per day to maintain their health.

7/23/2006 6:46:13 PM

I just did the calorie calculator that Easy posted, and I came out with 2212

there's no way I'm eating that many calories a day!! I don't think I'm gaining muscle mass because cardio like running usually doesn't build muscle, right?

Anyway I'm going to look up some of the calorie values for what I'm eating. But losing weight is not really my main goal. I'm mostly trying to become a faster runner.

7/24/2006 4:10:48 PM

Woman always think, they're getting fat.

7/24/2006 4:21:50 PM

Okay so I went online and got 2062.6 calories for an average day, here's my food list

2 medium apples
2 carrots
1/2 cup broccoli
1.5 cup cereal
4 cups skim milk
2 peanut butter & jelly sandwhiches
4oz whole wheat spaghetti
1 cup tomato sauce
1tbsp olive oil

maybe I should cut back on the milk

7/24/2006 4:36:46 PM

get a heart rate monitor, that really helped me with running

i hated to run before i got mine

i can run 6 miles now

7/24/2006 4:47:15 PM

riding a bike helps with endurance

7/24/2006 4:50:09 PM

I've considered a heart rate monitor, what HR should you be at while running?

By the way, yesterday I ran for the whole 1.5 miles without walking!! Yay! I'm planning to do the same distance today, it's nice outside so the heat shouldn't be a factor. Still haven't timed myself though, I might buy a watch this weekend.

7/24/2006 4:52:39 PM

ive got one you can borrow, it works pretty well

7/24/2006 5:09:55 PM

Quote :

"and for christ's sake... no breakfast you want to eat breakfast, go get a decafe coffe"

ARE YOU OUT OF YOUR FUCKING MIND?

Worst advice ever.

Try eating smaller meals more often and count calories. Its a very simple formula. If you are worried about performace, definitely do not skip a breakfast. Also, look at this website to map distances and PLAN a run. This site also allows you to estimate calories burned based on height/weight, distance, and speed. Its been a HUGE help for me.

http://www.mapmyrun.com/

Run at different places. Running websites and magazines often have routes for certain cities/areas. I make HUGE breaks in mile times when I go to new places, a change in scenery is good.

Finally, its the shoes! If you are like me and have wierd feet, then you need to get the perfect pair of shoes, because they make a HUGE impact on minimizing abuse on the knees and feet and will help ou keep truckin'. There is a specialty running store where I lived called the Runner's High where I am getting a new pair today actually. Try to find a store like that in Raleigh.

And a HR monitor would help I am sure. I don't have one myself, but it seems to work for others.

Good luck.

[Edited on July 24, 2006 at 5:34 PM. Reason : :]

7/24/2006 5:33:08 PM

Quote :

"I don't think I'm gaining muscle mass because cardio like running usually doesn't build muscle, right?"

You're building a little bit of skeletal muscle, but more importantly you are building the muscles of the heart and arterial walls.

[Edited on July 25, 2006 at 11:03 AM. Reason : a]

7/25/2006 11:02:16 AM

Keep running like you are doing. Make sure you don't have flat feet and have good running shoes.

Diet is SOOO important. Running in the morning before you eat really helps to promote fat burning, but if you just want to be able to run father and faster I think you need to eat more protein. High protein diet is really good. Buy some whey protein mix. Like strawberry and just blend it with milk. It takes two seconds. Suck back 1 before and 1 after your run. Add that to your diet and you should be in the clear.

7/25/2006 11:10:44 AM

Quote :

"no breakfast"

yeah I gotta say this is a bad idea, as has already been pointed out. Skipping breakfast just makes me feel like crap and really hungry during the day.

Quote :

"you need to get the perfect pair of shoes"

I went to 9th Street Active Feet in Durham to get my shoes, they did a whole fitting thing to find the right shoe. So I feel good on that front. During run conditioning I never felt any unusual pain or soreness, and I still haven't. Hopefully I'll remain injury free.

Quote :

"High protein diet is really good. Buy some whey protein mix"

I dunno about this, I don't like the taste of protein drink stuff and I feel like my diet has enough protien as it is.

I ran again yesterday, and had another bad day! I could hardly run a long stretch, didn't even make it a mile! I think it might've been because I ran so hard on Monday that I was still tired. It's raining today so I won't run, and hopefully tomorrow after a day off I'll do better.

7/25/2006 4:03:06 PM

come on tdub is counting on you

7/25/2006 10:23:37 PM

I just thought of something no one here pointed out yet. You might want to try doing 15-30 mins of stretching before you run. This helps me last a lot longer. Your best bet is to find a book on flexibility training so you can learn some proper techniques (how long to hold a stretch, how to avoid injury, etc, etc).

7/26/2006 2:01:37 PM

Sometimes protein drinks can taste bad If your getting enough protein thats good. Sounds like you are improving. I would sugest reading more on the internet or picking up some running magazines or even getting a subscribtion if you get really into it.

Running at different places is good. Mix stuff up. When you can run farther i would sugest entering in local races just for fun and competion. A 5k is 3.2 miles? im not sure. maybe there is a 3k.

gl anyways

7/26/2006 2:09:15 PM

Quote :

"Okay so I went online and got 2062.6 calories for an average day, here's my food list"

too high

7/26/2006 2:10:15 PM

protein shakes are not THAT bad...i've found that exercising right after waking up is like a good way to say supercharged the rest of the day

7/26/2006 2:11:48 PM

Quote :

"Okay so I went online and got 2062.6 calories for an average day, here's my food list 2 medium apples 2 carrots 1/2 cup broccoli 1.5 cup cereal 4 cups skim milk 2 peanut butter & jelly sandwhiches 4oz whole wheat spaghetti 1 cup tomato sauce 1tbsp olive oil maybe I should cut back on the milk "

Its the peanut butter and jelly that is giving you the most out of all that I would think.

Where did you go online to get that total?

7/26/2006 2:14:46 PM

I didn't read all the replies, but I did see it here again, and I have seen it over and over on this site and everywhere else about running and joint damage

For an in shape person, it just is a non issue

http://jama.ama-assn.org/cgi/content/abstract/255/9/1152

Sure, if you are overweight and out of shape then it isn't a good idea to go start pounding your body before your muscles and ligaments/tendons are in a state to accept the new stimulus. Similar to a conditioned athelete wouldn't go and strap 30 pounds to his back and then try and run the same distance. But please, do not say that swimming is or something else is the alternative. If she can run slowly and short distances at first without joint pain, then she is fine and can keep building on this as her body will let her.

7/26/2006 2:19:34 PM

^^depends on the size of the sandwiches, but i agree

like the serving size on the containers is a lot less than what i use

7/26/2006 2:25:55 PM

i try to eat an entire baguette at least once daily mmmmmmm

7/26/2006 2:45:18 PM

for lunch I almost always eat leftover pasta from the night before, just that day I didn't have any so I made the PB&J.

I've always done swimming before, which is very low impact. So this will be good for my bone density and stuff.

for the calorie totals I used caloriecounter.com and looked up the products I had or similar ones.

7/26/2006 4:12:44 PM

honestly if i didnt drink koolaid i'd lose about 5 pounds a week prolly

7/26/2006 4:15:07 PM

I never feel really bad when I "run" on an elliptical, but then I look down at the heart rate monitor and I swear it's telling me my heart is going to explode.

7/26/2006 5:19:23 PM

1. Run somewhere and time it
2. Drive the same route and look at your odometer

7/26/2006 5:20:54 PM

STOP WHINING!
You lack discipline

7/27/2006 2:30:51 AM

1) STOP EATING SO MUCH

7/27/2006 9:33:21 AM

Quote :

"TreeTwista10 ^I'm with stupid 34240 Posts user info edit post 1. Run somewhere and time it 2. Drive the same route and look at your odometer"

Or you can join the industrial age with this

http://walkjogrun.net/

7/27/2006 10:00:05 AM

I find that the right music helps motivate me by taking my mind off breathing and stuff. That or find a good running partner.

[Edited on July 28, 2006 at 8:00 AM. Reason : don't forget to streeeeeetch!]

7/28/2006 7:59:48 AM

bttt

7/15/2009 10:47:53 PM

^thx

So i'm trying to work on my running form and i was hoping to get some ideas as to what you people try to focus on as you stride.

looking for things like:

keep legs moving in a verticle path back and forth (no side movement)

try to make bottom of foot 90deg with the ground at the end of a stride

don't overstep, land on ball of your feet


i'm not saying those are all correct, that's more just a guideline to what sorts of answers i'm looking for. So, what you got?

7/16/2009 10:50:49 AM

A good guideline on proper running form is here: http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html

As far as personalized recommendations, I would say that you should definitely go to a good running store that has knowledgeable employees and ask one of them to watch you run and evaluate your gait. Independent specialty shops (not Foot Lockers, etc) are usually staffed with pretty experienced people who do this all the time for people shopping for shoes that will match their stride well, so they can watch and tell you if you're pronating, etc.

7/16/2009 6:29:26 PM

Quote :

"when you get too tired to run anymore, tell yourself that failure is not an option... works for me every time. when i first started exercising, i could do 5 minutes of cardio, now i can go for an hour and a half to an hour and 45 minutes at a time and still have energy to spare. "

i train on treadmills due to the extreme texas heat. i love training on the treadmill because running is a brain numb for me and the fewer cars and creeps i have to look out for, the better! the way i get through my runs (sometimes as long as an hour and a half without stopping) is to either read the closed captions on the tvs at the gym (if something decent is on, this helps me a lot). music just doesn't do it for me. i listen to it, but its not nearly enough to keep me on the machine. i also play with the numbers and set mini goals (like 2 min 30 seconds).

the only time i usually run outside is during the actual event i've been training for. of course, it's a little different but the adrenaline and crowd atmosphere stimulate me. i ran my half marathon in january without music.

another way a lot of people motivate during races (if you're ever doing races) is to pick people off. i find someone ahead of me that i know i can outrun and i pass them up. then i find someone else.

i run a pretty solid 10 min mile. for me, this is amazing because less than a year ago i couldn't run for 5min, much less a mile without slowing to a walk.

and 1CYPHER is right about running and joint damage. it's a myth. running actually improves it. proper running shoes for your feet are CRITICAL (this was part of the reason i was never able to run 5min or a mile). if someone is overweight, they obviously shouldn't jump right into running to lose weight. they should do more low impact exercises to lose weight and if they're interested in running, do so once they're at a reasonable weight.

and finally, an interval training formula to improve mile time: (actually taken from men's health mag a few months ago)

to improve 5k time, first know how long it takes you to run 3 miles on either a treadmill or a flat surface. divide that number by 3 and subtract 30 seconds. that is your goal interval pace-- about 30 seconds per mile faster than your 5k race pace.

so for me, i run a 10min mile so my target interval pace is 9min 30sec

i would run that pace for 3 min then jog for 2-3min and repeat for 3-4 intervals. do this 1-2 times per week

the reason it works is because high intensity intervals increase your heart's ability to send blood and oxygen to working muscles

/novel

7/16/2009 7:32:41 PM

I'm starting back up after a 2 year hiatus. Even then I wasn't that good. Much like the OP, about 1.25 miles without walking as a max. For me there's several hills that completely drain me, and I usually get better results when it's not so hot. Just trying to lose enough weight to fit back into the 6 years ago clothes. I'd like to lose about 10-15 lbs.

My main problem is a varicose vein on my right shin (crummy genetics). It kills, but I seem to be able to work through it in time.

The route I do is about 5.5k. I'm trying to work up to where I can do it without walking. The hills are what get me. I think I've done the 5k without walking on a treadmill a few years back, I'm just trying to get back into the swing of things. I'm about 2.5 weeks in.



[Edited on July 16, 2009 at 7:58 PM. Reason : -]

7/16/2009 7:56:24 PM

^are you using a training program or doing your own thing?

personally, i find the training programs really helpful. i dont like to think too much about the workouts, i like to be told what to do so they work for me!

7/16/2009 9:05:52 PM

Just doing my thing. My circuit is 5.5k. I just try to reduce the time it takes me to finish.

7/16/2009 9:07:58 PM

if anyone is interested, i like hal higdon's programs

http://www.halhigdon.com/5K%20Training/5-Knovice.htm

here is a novice program for a 5k

7/16/2009 9:54:14 PM

Quote :

"A good guideline on proper running form is here: http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html"

that's exactly what i was looking for, i'll get to work on those adjustments tomorrow. Thanks!!

7/16/2009 9:55:26 PM

Some random ideas I've found to make running easier:

1) Don't stretch before a workout, as someone on here mentioned doing. Your muscles need to be warmed up and loose already to get any benefit from flexibility. Doing otherwise makes you prone to tearing muscles/ligaments/etc.

2) If you're a woman (or guy), building up your core and upper body exercises will help your running form become more efficient, because you won't tire as easily and will keep upright. Try those pushups and situps, but also planks, side planks, bridge pose lunges, tricep dips, kettleball exercises, etc.

3) Who said 34 minutes for a 5K was slow? There's a lot more people doing 35 minute 5Ks than 20 minute 5ks. I don't know anyone who can run one consistently under 24 minutes.

4) Try doing running prep exercises- skips, high As, butt kicks, etc. will help develop the muscle memory, and help isolate aspects of your run.

7/17/2009 12:12:35 AM

look up the POSE method for running...by far the best way/technique to use

also, if you're looking for some running stuff to do (but not specifically training for anything) go to http://www.crossfitendurance.com

7/17/2009 5:23:38 AM

WOW blast from the past! I forgot how bad I was! I still can't repeat 10 minute miles but at least I can run 3 miles without stopping.

7/17/2009 8:26:25 PM

34 minutes for a 5k is incredibly slow. I haven't ran any distance in the past 6 months and just started running again with some friends who have been running a 5k loop around the neighborhood we live in all summer. Having just started (today will be my 5th day in a row running the 5k loop) the first day I did it in <30 minutes. Yesterday I did the loop in right around 25 minutes, and continue to notice improvement in my times.

If you're having problems with not being able to run without slowing to a walk, I think your problem is more mental than physical. Even if you're jogging at a walking pace, the fact that you continue to jog the entire time is a huge mental boost. One of the greatest things I find about running is the soul searching that you do when you're in a lot of pain and feel like you can't go on. You really discover what you're made of and how much will power you have in these moments. I'd say just keep at it and it gets easier. Some days are harder simply because you haven't eaten, have not hydrated, etcetera.

Also- Biking doesn't really help too much with running. I can easily bike 30+ miles a day and not feel sore at all. But my first day running I was so sore that I could hardly move.

And one more thing- if you're trying to lose wait the general rule is if you take in 500 calories less than you do on average, and burn 500 calories more than you do on average every day, you will lose 1lb a week. (Or if you take in 1,000 calories less, and burn 1,000 calories more a day, you will lose 2lbs a week).

7/18/2009 1:42:02 PM

Haha, I realize this thread is old, but I have to say Nerdchick, your sample diet was surprisingly low in protein. The only things in it that were obvious sources of protein were milk and pb. And pb has more fat than protein (at least it's good fat).

7/18/2009 2:13:26 PM