Posted: 12/2/2009 3:12:32 PM EDT
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So I have found myself in a position that I need to get myself into shape a little faster than I was expecting, so I started running a week and a half ago. After smoking for 7 years I figured my lungs would be the weakest link. My plan orginally was to run twice a day starting a 5 minutes and increasing by one minute each day. It took all of 4 days to find I could not do that, as I could barely walk. (Guess, I'm not 15 anymore) Took a couple days off and went to once a day. No more aches and pains. Today was 13 minutes, lungs felt decent. However the last few days I'm finding that by 1/2 mile into my run my calf muslces are tired. I can gut out of rest of the run, just not at a pace fast enough to really get my lungs working. So I'm wondering if daily running is too much? Do I need to rest a day between runs to let my muscles rebuilt? Whats the best method build endurance when you are just starting out. Any advise would be appreciated as I am a complete newb at this running thing.
Matt |
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http://www.coolrunning.com/engine/2/2_3/181.shtml
Also, get running shoes from a running store. they will fit you with the proper shoes. Just give them your budget. Good Luck |
| Jog for 5, walk for 5 for 30 minutes/day and increase each day, 10 and 10 and so on. After a few weeks you should be able to run for 30 minutes straight. And get good shoes like the guy above says, that will help more than you know. Bad shoes can cause pain all the way up to your neck. There isn't really any danger in pushing yourself too hard too soon, listen to your body. Unless your really overweight or have a heart problem you should be fine pushing yourself more each day. |
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This lungs/legs stuff is all BS - they all work together. Every day may be too often for a new runner. Try every other day at first and attempt to go for half an hour. Start out alternating running and brisk walking. Aim for 5 minutes of each at first and every week lengthen the run and cut the walk by the same amount. Don't worry about running too slow; run slow enough to complete the workout. Eventually you'll get to running for 30 minutes every other day.
If you want to add volume at that point, try going to 2 days on, 1 day off, 30 minutes/session. Once you have that licked, come back and ask again. |
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Quoted:
This lungs/legs stuff is all BS - they all work together. Every day may be too often for a new runner. Try every other day at first and attempt to go for half an hour. Start out alternating running and brisk walking. Aim for 5 minutes of each at first and every week lengthen the run and cut the walk by the same amount. Don't worry about running too slow; run slow enough to complete the workout. Eventually you'll get to running for 30 minutes every other day. If you want to add volume at that point, try going to 2 days on, 1 day off, 30 minutes/session. Once you have that licked, come back and ask again. Uhhh, but because hes brand new to running, he has no mitocondrial density in his endurance muscle, so he cant utilize the O2 as well. So youre kinda right, but wrong thats its bs. New runners need to build both at first. |
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What are your goals?
Strength, endurance, speed, etc...? Sprinters and marathon runners train in very different ways. If you're just interested in general fitness and jogging a few miles a day then most any program will work for you. I would personally rather have explosive speed and power, I could give a shit about running all damn day. For example.... 
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What are your goals? Strength, endurance, speed, etc...? Sprinters and marathon runners train in very different ways. If you're just interested in general fitness and jogging a few miles a day then most any program will work for you. I would personally rather have explosive speed and power, I could give a shit about running all damn day. For example.... http://healthyoates.files.wordpress.com/2009/03/marathoner_sprinter2.jpg I agree its all about how you train, but those are extremes. Its mostly about your DNA how youre going to look, plus thats what you prefer...maybe not what he does. |
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I hate that picture. This guy runs more miles than most elite marathon runners and regularly did 100+ mile races for over 2 years. http://i49.tinypic.com/2rmnj7r.jpg The exception that proves the rule? He's not your typical marathon runner....hell....he's not your typical IronMan competitor. |
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I hate that picture. This guy runs more miles than most elite marathon runners and regularly did 100+ mile races for over 2 years. http://i49.tinypic.com/2rmnj7r.jpg The exception that proves the rule? He's not your typical marathon runner....hell....he's not your typical IronMan competitor. Just saying elite marathoners don't weight train(or if they do, they lift VERY light) because they can't afford the muscle weight. Seeing as no one on this board will ever be an elite marathoner, they can take weights/running just as serious as the other. Oh and eat, a lot |
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I hate that picture. This guy runs more miles than most elite marathon runners and regularly did 100+ mile races for over 2 years. http://i49.tinypic.com/2rmnj7r.jpg The exception that proves the rule? He's not your typical marathon runner....hell....he's not your typical IronMan competitor. Just saying elite marathoners don't weight train(or if they do, they lift VERY light) because they can't afford the muscle weight. Seeing as no one on this board will ever be an elite marathoner, they can take weights/running just as serious as the other. Oh and eat, a lot I still think it comes down to personal goals. Why do you want to run? For speed, distance, endurance, etc....or for weight loss and to get "in shape"? Depending on the answer there could be much better options. |
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starting out i would run no more than 3 days a week in order to build up - i woul also walk alot, like an hour a day for 3-4 days per week, that will get you ready for running i have been running 25 miles a week for 3 years and i run no more than 5 days per week running is hard on your body, causes microtears in your muscles, you have to take days off to recover i eat alot of protein to aid recovery also |
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this is what i have done. 1- diet- i started to drop LB's 2- work outs- is tarted with basic strecthing, crunches,push ups, and barbell/dumbbell weights 3- walking i already could walk forever( i backpacked) but my cardio and my goal to drop more pounds steered me to run. I started out trying to do a mile as FAST as i could. bad mistake. So i went on the tread mill. as said i would walk 5 minutes, jog2 minutes. Then over a time frame built up to walk 5 ,run 5..then walk 2 run 10..and so forth. I started like you.. 2-5 minutes of sustained run and your dying, calfs on fire, cant breath etc. I would always aim for 30 minutes each work out, at times going to 45 minutes. with in weeks i was passing the 1/4 mile mark...then 1/2...then 3/4's of a mile. Then i was able to jog/run a whole mile with out issue. One thing that will help i found was to alternate work outs. run/jog one day..then ride a bike or use an eliptical machine. I run each AM and now work out 2-3 days after work as well. I did 5 miles on a bike, then ran one mile as my evening work out the other day with a 1.5 mile run that AM,along with my stretches and weights.It's hard mentalwork but keep up at it. stretch out good, in the last year i have fought with shin splints, torn/sprained heel issues( heel strike was bad) and some old football/work injuries to my hips/back and knees, stretching well has helped take some of those issues away ( or at leats kept them at bay) In the process i dropped weight. I went from 285-295 to 250lbs. Ive gone up 10-15..dropped 10-15 here and there. But over all its been dropping off. Turning that fat to muscle is what takes forever so dont let it get to you. Almost 3 pant sizes and one shirt size laster is a great mental booster! To be honest,if i didnt do the other parts of my work out and just dieted i would prolly be 20 lbs lighter right now. change your diet, take some good multivitamins and just keep at it. |
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I wouldn't run everyday, at least not at first. You need recovery time. Try every other day for a month or so.
Also, intervals will help you quickly build up your endurance. You are looking to force your body to adapt. A lot of people will run at a slow, grinding pace. You may actually be able to walk faster than them! I used to run 4-6 miles everyday. Sometimes I would run 10 miles if I was feeling froggy. Other than keeping me skinny, I don't think it was very good exercise. It just beat on my joints and back. I haven't ran in a couple of years, but this Spring I'm going to add it back into my routine. This time however I am going to do things differently. I don't want to run for just endurance. I used to run at a slow 7.5 to 8 minute mile pace. Now I want to run a mile in under 6 minutes. Here is how I plan on doing it. I live on a circle that is exactly 1/3 of a mile. It makes for a perfect level track to run on. For the first 4 weeks I will run twice a week. I will just do a single lap as fast as I can. I will do this until I can get the time under 2 minutes. Once I have my pace I will increase the distance. As soon as the pace breaks down I will stop. I figure within 8 weeks I will be at my 6 minute mile, and within 12 weeks I'll be doing 2 miles at that pace. Good luck. |
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This lungs/legs stuff is all BS - they all work together. Every day may be too often for a new runner. Try every other day at first and attempt to go for half an hour. Start out alternating running and brisk walking. Aim for 5 minutes of each at first and every week lengthen the run and cut the walk by the same amount. Don't worry about running too slow; run slow enough to complete the workout. Eventually you'll get to running for 30 minutes every other day. If you want to add volume at that point, try going to 2 days on, 1 day off, 30 minutes/session. Once you have that licked, come back and ask again. Uhhh, but because hes brand new to running, he has no mitocondrial density in his endurance muscle, so he cant utilize the O2 as well. So youre kinda right, but wrong thats its bs. New runners need to build both at first. My point is to stop worrying about lungs or legs. Even in trained endurance athletes the predominant limiter is not the cardiovascular system i.e. the delivery of oxygenated blood to working tissue; it is the ability of the muscles to effectively utilize oxygen to produce sustainable power. Yes, mitochondrial density is a factor as is neuromuscular efficiency, especially in a new runner. Just run. Don't worry if your legs or lungs get tired first. It doesn't matter. The only way to become a better runner is to run more. |