|
On February 08 2012 14:34 L_Master wrote:Show nested quote +On February 08 2012 13:52 jkang47 wrote:
Hey guys, I've recently started running because my friend dragged me into exercising at 8AM before my classes start. However, every morning when I run, I get extremely dehydrated and my mouth gets really dry. I tried to drink some water before I sleep but it still happens. I drink a cup of water about 10 minutes before I run too. Should i just drink more water? Suggestions? Advice? It helps some if you stay solidly hydrated. By that I mean drinking consistently enough water over the course of the day that your very well hydrated. You can also experiment with how much water you drink in the morning, and the timing of it. For instance I usually drink between 4-8 cups of water between 30-90 minutes before a morning run and that works quite well for me.
I'll be sure to try experimenting and find what works best for me, thanks for the tip!
|
On February 08 2012 14:33 dudeman001 wrote:Show nested quote +On February 08 2012 13:52 jkang47 wrote:
Hey guys, I've recently started running because my friend dragged me into exercising at 8AM before my classes start. However, every morning when I run, I get extremely dehydrated and my mouth gets really dry. I tried to drink some water before I sleep but it still happens. I drink a cup of water about 10 minutes before I run too. Should i just drink more water? Suggestions? Advice? I'd say chug a bottle of water right when you wake up in the morning (regardless if you're running or not). We get very dehydrated after 8 hours of sleep and it's healthy to do. It should be helpful for you 
I think chugging an entire bottle of water might be too much for me right in the morning haha. But I definitely get your point about dehydration, I'll try to drink more water in the mornings
|
On February 09 2012 08:01 dudeman001 wrote:Show nested quote +On February 09 2012 05:28 Snuggles wrote:
Hmm thanks for the outline on the pacing per mile L_Master. 3-4 Miles in a run does sound scary for me haha. I've ran 3 miles before in High School while trying to keep in pace with my peers and I remember being so horribly tired out after the ordeal. Running 3 miles in a session will probably take me around an hour going at my current comfortable pace, but still I'm not sure if I'll even be able to last that long.
Would it be ok to spread it out in 2 sessions in a day? Like run 1.5 miles in the morning and then 1.5 in the afternoon? Or would that not benefit me at all in terms of endurance?
And for my diet plan I should eat less @_@? I keep hearing all sorts of suggestions based on asking my peers and looking up stuff online. Eventually I came to the consensus that if I'm doing enough exercise I would be able to make decent progress in weight loss, like a few healthy pounds a month. I don't really want to lose like 5 pounds a week or anything like that. So for diet do you suggest maybe bringing it down to a targeted 1400? I feel like if I get any closer to 1200 or w/e I'll be starving myself.
EDIT: I also noticed that asking about diet is kinda off topic, sorry Why do you think your required daily intake is 1500? Generally people need to consume ~2000 calories daily. As for diet, you can always look at the nutrition threads on TL, but basically you want to eat the highest quality of food AND look at calories. 1500 calories of meat and veggies goes a lot farther in helping your body perform than 1500 calories of chips.
This tends to be typical for an average male. Snuggles is a little smaller so I wouldn't be surprised if it's 100-300 calories less. 1,500 is almost certainly too low however.
Would it be ok to spread it out in 2 sessions in a day? Like run 1.5 miles in the morning and then 1.5 in the afternoon? Or would that not benefit me at all in terms of endurance?
Although I am skeptical of it taking you an hour for a three mile run (this is a slower than walking pace) there is nothing at all wrong with breaking it up. Doubles are absolutely fantastic and give arguably the exact same endurance benefits with a host of other benefits. The only caveat is I'd make sure that any run you do is at least 20 minutes, any less and you really won't see much benefit at all.
Personally I'd say go for the three mile run, do it stupidly slow. See how it goes. If it just wipes you out and your completely exhausted the rest of the day then yea just double if that's easier for you.
And for my diet plan I should eat less @_@? I keep hearing all sorts of suggestions based on asking my peers and looking up stuff online. Eventually I came to the consensus that if I'm doing enough exercise I would be able to make decent progress in weight loss, like a few healthy pounds a month. I don't really want to lose like 5 pounds a week or anything like that. So for diet do you suggest maybe bringing it down to a targeted 1400? I feel like if I get any closer to 1200 or w/e I'll be starving myself.
5 pounds a week would be crazy and very unhealthy. If your counting calories here is what to expect:
3,500 calories is equivalent to one pound. Therefore if you want to lose one pound per week, aka 4-5 per month, you need a daily deficit of 500 calories. In other words if you burn 1,800 in one day (reasonable starting estimate for calories burned in a day doing nothing) and go for a 3 mile run you'll probably end up burning about 2,200 calories for that day. Going for one pound per week you would then need to eat 1,700 calories that day.
If your going to eat less calories than your BMR be careful and make sure to eat very clean as you have to be much more careful with getting all the nutrients you need when your eating a low level calories. Running a 1k per day deficit eating 3,000 calories a day because your running 100 miles per week is a lot different than eating just 1,500 calories per day because in the former your eating so much it's likely you'll still get all the essentials the body needs.
EDIT: I also noticed that asking about diet is kinda off topic, sorry
Not at all good sir. How you fuel yourself for running, your weight, meal timings, etc are all an important part of being able to run as well as possible and are very much relevant to the thread.
|
Ok lol, I did my 3 miles today. It took 51 minutes haha, I'm just really really slow. I kind of slowed down a little after the first 2 miles and then picked it up back on pace to finish it up. I didn't feel too bad at all after the run, in fact it was very refreshing. I'll try to push harder on the next run for sure, if I can keep up my pace better I think I can shave off like 5minutes or so. After reading the "slower than walking pace" I was kind of sad lol but cmon doesn't my size have to do anything with it? I notice I walk slower than people much taller than me since they seem to easily take bigger strides.
As for my calorie calculation thing I just went on some website the TL fitness thread pointed me to and entered in my height and age. There were different numbers, I just remember that 1600 was what I needed to get by on a day without exercise. With exercise it was a little more, so like you said 1700 it what I would want to be aiming for.
If I just make this a daily routine I'll be alllll set...
|
After reading the "slower than walking pace" I was kind of sad lol but cmon doesn't my size have to do anything with it?
Unfortunately no:
Kenenisa Bekele is the world record holder in both the 5K (12:37) and 10K (26:17) at a mere 5'5". Just behind him, at 5'4" is Haile Gebreselassie who has run 12:39 and 26:22.
Really though, don't be worried at all though, just doing some consistent running for a month or two is going to make MASSIVE differences in how fast you can run. Weight loss helps to, as many people see about a 2 second per mile per pound increase in speed from fat loss.
I didn't feel too bad at all after the run, in fact it was very refreshing.
Good, really good. This means you stayed on the "easy side" of easy. It's good to start out this way to learn pacing but if your feeling good on these runs you can definitely pick up the pace some, especially as you get towards the end. Don't need to go to the pain zone but it's definitely okay to get into a nice "cruising" rhythm.
I just remember that 1600 was what I needed to get by on a day without exercise. With exercise it was a little more, so like you said 1700 it what I would want to be aiming for.
1600 is probably BMR type calculation which is literally just the calories your body must burn in a day for basic metabolism, breathing, heart rate, etc. The real no exercise number is probably 100-200 calories higher for most people because just doing things like getting up to eat, going to work, moving around to go to classes, etc all add to the caloric total. If you find after two or so weeks your weight isn't changing and you have an approximate idea of how much your eating you'll have a better feel for your actual caloric needs (which can definitely vary a bit from what the calculators give you).
|
Hey TL, planning to go for a run in afew seconds, just wanted to see if you could answer some questions for me.
-How hard do you run? I find myself pushing myself quite hard, simply because I get bored and cannot be bothered to go for endurance
-How early do you eat beforehand?
-Do you take short breaks where you walk during longer runs (30 minutish)
-Do you drink during/before long runs? How often/when/much?
-What time/conditions?
Cheers!
|
On February 09 2012 17:58 Bswhunter wrote:
Hey TL, planning to go for a run in afew seconds, just wanted to see if you could answer some questions for me.
-How hard do you run? I find myself pushing myself quite hard, simply because I get bored and cannot be bothered to go for endurance
-How early do you eat beforehand?
-Do you take short breaks where you walk during longer runs (30 minutish)
-Do you drink during/before long runs? How often/when/much?
-What time/conditions?
Cheers!
personally:
-I run at ~70-80% of my max heart rate because I try to be time efficient with my running, I probably shouldn't be pushing so hard on long runs though. That's when not playing around with HIIT or fartlek runs which really kill any notion of boredom in running.
-I give myself a 1 hour minimum break after eating before I go running.
-You shouldn't be running yourself to the point where you have to walk or die (unless doing HIIT) Though if there's some nature to admire I'll take a break to take it in
-If there are water fountains along the path I'm taking I'll take maybe 15 seconds to drink from one then keep going.
-Late afternoon or early evening I guess. Anything that's not a heat wave or typhoon is runnable :D
|
-How hard do you run? I find myself pushing myself quite hard, simply because I get bored and cannot be bothered to go for endurance
When your starting I most of your running should be pretty easy. You should be able to easily converse several sentences at a time and it should feel like you could run 30 miles at the clip your going. Although I like learning to run by feel this usually corresponds to about 65-75% of your max heart rate.
-How early do you eat beforehand?
Personal Preference entirely. Some people like to run on an empty or relatively empty stomach because of, uh.....GI fun. Personal experience is that a light meal (400-700 cals) about 90-120 minutes before works for me.
Do you take short breaks where you walk during longer runs (30 minutish)
You should never have to take a walk break. If you feel you must your running quite a bit too hard. However, there are arguably recovery advantages to taking short walk breaks every so often during a long run. There wouldn't be any benefit of it for a really short run of like 20-30 minutes, but as you start getting into longer runs of well over an hour then stopping every 20-30 minutes for a brief 2-3 minutes walk break would probably be fine and not negatively effect any benefits of the run.
Do you drink during/before long runs? How often/when/much?
I definitely like to be very well hydrated before runs, in fact I try to stay well-hydrated day round. I only take water if I am going for a fairly long run, say greater than 2 hours in duration. If I do take it I drink a decent bit of water every 30 minutes or so.
What time/conditions?
Since I run twice a day I usually end up running both morning and mid-afternoon/evening. It varies from person to person but I generally stronger on evening runs as opposed to my morning runs. Some people are the total opposite.
As far as conditions I run in just about anything. The only things I could see myself not running in would be extreme 100+ degree heat w/accompanying humdity, extreme sub-zero cold w/high winds, and probably not if it was 40-60 degrees and raining hard. Aside from that I run in anything and, in fact, probably enjoy runs in heavy snow more than any others...well, except tempo runs cause they are awesome.
|
I can eat all sorts of shit like pizza and cake and go run directly after I finish swallowing it. I only do this before easy runs and sometimes I have to pop a few tums to avoid heartburn. It is quite the talent to have.
|
On February 10 2012 15:39 AirbladeOrange wrote:
I can eat all sorts of shit like pizza and cake and go run directly after I finish swallowing it. I only do this before easy runs and sometimes I have to pop a few tums to avoid heartburn. It is quite the talent to have.
We'd be terrible creatures if we had to shut down after eating.  I can imagine lions just waiting for people to eat before they attack a group of cavemen lol.
|
Hey guys, so recently I decided I wanted to get back into better shape, better Cardio, better body type. When I was younger (15-16) I really used to enjoy long distance running but once I got to uni I fell into the trap of eating crap food and drinking too much alcohol. Long story short I ballooned and lost all sense of cardio. I very recently started going to the gym with some friends who have been going from between a year - a month and afterwards I like to go for a short run/walk to warm down.
When I used to do training with my school we'd start off with a lap (200m) then a walking lap, then 2 laps then a walking lap etc. Should I be using this method to get my cardio back ie run for 60 seconds walk for 60, run for 60 secs walk for 30 etc just staggered running I guess. I read a bit up on it in some general health magazines and they recommend this as a way to get back into cardio after being lazy (ie me the last 4 years). Is there anything I should really avoid doing? Is it bad to do this every day? For extra details I am doing about 2.6km (1.6 miles) each day atm with the plan to slowly increase (I am just going inbetween my house and a lookout point).
|
On February 10 2012 19:24 mcmartini wrote:
Hey guys, so recently I decided I wanted to get back into better shape, better Cardio, better body type. When I was younger (15-16) I really used to enjoy long distance running but once I got to uni I fell into the trap of eating crap food and drinking too much alcohol. Long story short I ballooned and lost all sense of cardio. I very recently started going to the gym with some friends who have been going from between a year - a month and afterwards I like to go for a short run/walk to warm down.
When I used to do training with my school we'd start off with a lap (200m) then a walking lap, then 2 laps then a walking lap etc. Should I be using this method to get my cardio back ie run for 60 seconds walk for 60, run for 60 secs walk for 30 etc just staggered running I guess. I read a bit up on it in some general health magazines and they recommend this as a way to get back into cardio after being lazy (ie me the last 4 years). Is there anything I should really avoid doing? Is it bad to do this every day? For extra details I am doing about 2.6km (1.6 miles) each day atm with the plan to slowly increase (I am just going inbetween my house and a lookout point).
If your body can't sustain running for longer than 60 seconds then I guess that method is alright. However I'd say you're better off running at a constant rate, no matter how slow the pace may be. Running on/off is a speed exercise, you're probably better off working solely on endurance for now.
Avoid any kind of sprint work. An untrained body is just begging to get injured by sprinting.
If you can consistently increase how far you run by 10% a week (so 1.6 + .16 = ~1.76 miles next week) you're solid. If you feel that's not enough as your body starts re-adapting crank it up a little more, just not so much that you feel like you can't run the same distance tomorrow.
|
On February 10 2012 19:34 dudeman001 wrote:Show nested quote +On February 10 2012 19:24 mcmartini wrote:
Hey guys, so recently I decided I wanted to get back into better shape, better Cardio, better body type. When I was younger (15-16) I really used to enjoy long distance running but once I got to uni I fell into the trap of eating crap food and drinking too much alcohol. Long story short I ballooned and lost all sense of cardio. I very recently started going to the gym with some friends who have been going from between a year - a month and afterwards I like to go for a short run/walk to warm down.
When I used to do training with my school we'd start off with a lap (200m) then a walking lap, then 2 laps then a walking lap etc. Should I be using this method to get my cardio back ie run for 60 seconds walk for 60, run for 60 secs walk for 30 etc just staggered running I guess. I read a bit up on it in some general health magazines and they recommend this as a way to get back into cardio after being lazy (ie me the last 4 years). Is there anything I should really avoid doing? Is it bad to do this every day? For extra details I am doing about 2.6km (1.6 miles) each day atm with the plan to slowly increase (I am just going inbetween my house and a lookout point).
If your body can't sustain running for longer than 60 seconds then I guess that method is alright. However I'd say you're better off running at a constant rate, no matter how slow the pace may be. Running on/off is a speed exercise, you're probably better off working solely on endurance for now. Avoid any kind of sprint work. An untrained body is just begging to get injured by sprinting. If you can consistently increase how far you run by 10% a week (so 1.6 + .16 = ~1.76 miles next week) you're solid. If you feel that's not enough as your body starts re-adapting crank it up a little more, just not so much that you feel like you can't run the same distance tomorrow.
Cheers, thanks for the quick reply! Yeah I most likely could run a bit slower to keep a constant speed, maybe jog instead but I feel if I don't push myself I'lll never get anywhere or is that the wrong attitude for running?
Edit: Is it ok to run everyday after the gym or should I make sure to take a couple days off whilst starting up?
|
On February 10 2012 19:35 mcmartini wrote:Show nested quote +On February 10 2012 19:34 dudeman001 wrote:On February 10 2012 19:24 mcmartini wrote:
Hey guys, so recently I decided I wanted to get back into better shape, better Cardio, better body type. When I was younger (15-16) I really used to enjoy long distance running but once I got to uni I fell into the trap of eating crap food and drinking too much alcohol. Long story short I ballooned and lost all sense of cardio. I very recently started going to the gym with some friends who have been going from between a year - a month and afterwards I like to go for a short run/walk to warm down.
When I used to do training with my school we'd start off with a lap (200m) then a walking lap, then 2 laps then a walking lap etc. Should I be using this method to get my cardio back ie run for 60 seconds walk for 60, run for 60 secs walk for 30 etc just staggered running I guess. I read a bit up on it in some general health magazines and they recommend this as a way to get back into cardio after being lazy (ie me the last 4 years). Is there anything I should really avoid doing? Is it bad to do this every day? For extra details I am doing about 2.6km (1.6 miles) each day atm with the plan to slowly increase (I am just going inbetween my house and a lookout point).
If your body can't sustain running for longer than 60 seconds then I guess that method is alright. However I'd say you're better off running at a constant rate, no matter how slow the pace may be. Running on/off is a speed exercise, you're probably better off working solely on endurance for now. Avoid any kind of sprint work. An untrained body is just begging to get injured by sprinting. If you can consistently increase how far you run by 10% a week (so 1.6 + .16 = ~1.76 miles next week) you're solid. If you feel that's not enough as your body starts re-adapting crank it up a little more, just not so much that you feel like you can't run the same distance tomorrow. Cheers, thanks for the quick reply! Yeah I most likely could run a bit slower to keep a constant speed, maybe jog instead but I feel if I don't push myself I'lll never get anywhere or is that the wrong attitude for running? Edit: Is it ok to run everyday after the gym or should I make sure to take a couple days off whilst starting up?
:D I don't think there's a right or wrong attitude about running. If running harder is what it takes to make you feel motivated to run, then do that and you're going to improve because, well, you're running. In fact, HIIT sprinting work benefits endurance performance as well and that's the exact opposite of long slow runs. So run in a fashion that's fun for you and I feel you'll improve much better than running in a way that's boring to you.
Yeah you should be fine running after the gym. If you're squatting you may want to take it easier on those days but the human leg is a powerful beast so you should be alright.
|
On February 10 2012 19:34 dudeman001 wrote:Show nested quote +On February 10 2012 19:24 mcmartini wrote:
Hey guys, so recently I decided I wanted to get back into better shape, better Cardio, better body type. When I was younger (15-16) I really used to enjoy long distance running but once I got to uni I fell into the trap of eating crap food and drinking too much alcohol. Long story short I ballooned and lost all sense of cardio. I very recently started going to the gym with some friends who have been going from between a year - a month and afterwards I like to go for a short run/walk to warm down.
When I used to do training with my school we'd start off with a lap (200m) then a walking lap, then 2 laps then a walking lap etc. Should I be using this method to get my cardio back ie run for 60 seconds walk for 60, run for 60 secs walk for 30 etc just staggered running I guess. I read a bit up on it in some general health magazines and they recommend this as a way to get back into cardio after being lazy (ie me the last 4 years). Is there anything I should really avoid doing? Is it bad to do this every day? For extra details I am doing about 2.6km (1.6 miles) each day atm with the plan to slowly increase (I am just going inbetween my house and a lookout point).
If your body can't sustain running for longer than 60 seconds then I guess that method is alright. However I'd say you're better off running at a constant rate, no matter how slow the pace may be. Running on/off is a speed exercise, you're probably better off working solely on endurance for now. Avoid any kind of sprint work. An untrained body is just begging to get injured by sprinting. I f you can consistently increase how far you run by 10% a week (so 1.6 + .16 = ~1.76 miles next week) you're solid. If you feel that's not enough as your body starts re-adapting crank it up a little more, just not so much that you feel like you can't run the same distance tomorrow.
10% guideline is more for runners running low mileage (20-40) looking to step up their game some. For runners that are barely running that's way to slow; there is no reason to take 5 months to go from not running to running 10 mpw.
When I used to do training with my school we'd start off with a lap (200m) then a walking lap, then 2 laps then a walking lap etc. Should I be using this method to get my cardio back ie run for 60 seconds walk for 60, run for 60 secs walk for 30 etc just staggered running I guess. I read a bit up on it in some general health magazines and they recommend this as a way to get back into cardio after being lazy (ie me the last 4 years).
You have at least some background of distance running, so unless you've gotten truly obese I don't even really think you need to do run/walk. Just run it all right from the start. The key here is that the running should be easy. If anything err towards running so easy it doesn't even feel like a workout. You should feel like 50 miles at that pace would be no big deal and be easily able to converse with someone.
Start with 15-20 minutes 3 times a week. Add a day each week until you running 6-7 days per week. If one week felt very hard, repeat it. Then you can just start adding miles onto various days until you get to the mileage you want to run.
Is there anything I should really avoid doing? Is it bad to do this every day? For extra details I am doing about 2.6km (1.6 miles) each day atm with the plan to slowly increase (I am just going inbetween my house and a lookout point).
Is there anything I should really avoid doing? Is it bad to do this every day?
Nope, not at all. In fact, most top distance runners run twice a day most days of the week and, heck, the kenyans are known to occasionally triple during certain periods of their season.
|
Ok, so about breathing during running. Am I suppose to inhale through my nose and exhale through the mouth? I've always been inhaling and exhaling through my mouth. >.<
|
On February 12 2012 03:27 NationInArms wrote:
Ok, so about breathing during running. Am I suppose to inhale through my nose and exhale through the mouth? I've always been inhaling and exhaling through my mouth. >.<
I think it's best to inhale using both nose and mouth then exhale mouth only. You get more oxygen using both to inhale.
|
On February 12 2012 03:42 AirbladeOrange wrote:Show nested quote +On February 12 2012 03:27 NationInArms wrote:
Ok, so about breathing during running. Am I suppose to inhale through my nose and exhale through the mouth? I've always been inhaling and exhaling through my mouth. >.< I think it's best to inhale using both nose and mouth then exhale mouth only. You get more oxygen using both to inhale.
+1.
Usually it's something you don't even have to think about as your body generally naturally responds correctly when your under stress. Definitely don't confine yourself to breathing one or the other. I'd only ever bother worrying about it if you really feel like your doing something wrong and not getting proper oxygen.
|
Hey guys so because of my public service last year and lot of laziness and online poker I gained my well gained hard lost 10 kg back and forgot about my dream of running the berlin marathon before going to university.
Currently I'm back to get in shape but this time with lifting ( shoutouts to TLHF thread) and some cardio ( usually treadmill because stepper and bike suck imo) and Im dreaming again of running this years berlin marathon.
it's on 30.09.2012 so I wanted to start preparing for it fairly early this time, which should be around beginning of march/april.
Can someone link me a solid marathon preparation plan, although I regained 10kg during my lazy phase I was very into running when I first started working out seriously. Now that Im semi back into shape I would evaluate myself as an intermediate runner, just today I ran 10km on the treadmill in 45 minutes which is fairly solid I think.
I have yet to exceed the 10km/run mark though. Some Guy I met during math classes with a track background sad that I should at least run the 30km 3-4 times before running a marathon but necessarily the whole distance.
cheers
edit: If possible I'd like to contiue lifting 3 times a week and since it's my first marathon I'm of cours enot aiming for some sensational PR, sth from 4-4 1/2 hours should be reasonable
|
Now that Im semi back into shape I would evaluate myself as an intermediate runner, just today I ran 10km on the treadmill in 45 minutes which is fairly solid I think.
Was this an allout race? In other words was the last 2+ miles a constant struggle against intense pain to not give-in and stop/slow. Or did you feel like you could have kept going for longer when you finished?
As far as plan, some of it depends on whether you want to complete the marathon, or if you intend to race it. I can help more once I know what your goals are.
In either event, what you want to be doing for the next couple months is building mileage. Work your way up to 6-7 days a week of running anywhere between 3-6 miles per day. If your not at that frequency just add a day a week until your at 6/7. If needed repeat a week if the last one was particularly tough. Then add mileage to the days until your doing 30-40 mpw (miles per week). That's a good starting point to being ready for some actual training.
|
|
|
|
|
|
EPT
