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On May 04 2013 01:50 AegonC wrote:That's great news, man! I started running in January as a New Years Resolution and I've had a lot of fun. In fact, I'm going to run my first 10k tomorrow - I'm very excited. I can't say that I have a 6 pack though  . Also, to all the people saying to run 30 minutes every day, I would caution against that unless you really know what you are doing because you can get easily injured that way.
Unless you are running your hardest every day for 30 minutes. Otherwise, I don't feel like you could hurt yourself. I do very heavy(heavy for me) Squats and Deadlifts and the next day I'll be running 30 minutes without problems.
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On May 04 2013 01:50 AegonC wrote:That's great news, man! I started running in January as a New Years Resolution and I've had a lot of fun. In fact, I'm going to run my first 10k tomorrow - I'm very excited. I can't say that I have a 6 pack though . Also, to all the people saying to run 30 minutes every day, I would caution against that unless you really know what you are doing because you can get easily injured that way.
You can?
That's news to me. Last I checked most good runners run twice a day, often for an hour or more both times. Almost every HS track and/or cross country team is running 20-40 mpw, which is definitely more than 30 minute runs.
Perhaps there is some risk for an overuse injury if you go from absolutely nothing to doing 30+ minutes everyday. That's not what I'm advocating though. I am thinking more along the lines of 20-30 minutes starting at 2-3 times per week and building to 5+ times per week.
The bigger injury risk comes from the intensity side, especially when paired with too much running, which is what many beginners do. They go out and try to do 30 minutes 4-5 days a week...but they don't control their pacing. They run hard till it starts to get comfortable, then stop, then go hard till it gets uncomfortable, and rinse and repeat. Running hard without a good base of support is a great way to get injured, and that is amplified if you have no base and are trying to run more than you ever have.
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United States24493 Posts
When using a timed run/walk method what do you guys suggest? A stopwatch in your pocket? So you time yourself walking for 5 minutes to warm up, then reset and start it as you break into a slow jog for 60 seconds, then revert to walk and restart it, timing for 90 seconds, then reset it etc etc? You would need to keep track of your 60,90 second periods as well as overall 20 minutes in order to follow the instructions. I know it doesn't actually matter if you follow the plan or not, but some people prefer to follow the instructions to the letter so how best do you keep track?
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Sprint > long distance.
Protein > fructose sugar.
You were on the right track, skipping rope, rowing machine - that's all the cardio you need. If you absolutely have to,
Swimming > running.
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On May 04 2013 04:03 micronesia wrote:
When using a timed run/walk method what do you guys suggest? A stopwatch in your pocket? So you time yourself walking for 5 minutes to warm up, then reset and start it as you break into a slow jog for 60 seconds, then revert to walk and restart it, timing for 90 seconds, then reset it etc etc? You would need to keep track of your 60,90 second periods as well as overall 20 minutes in order to follow the instructions. I know it doesn't actually matter if you follow the plan or not, but some people prefer to follow the instructions to the letter so how best do you keep track?
I guess that works perfectly fine.
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United States24493 Posts
What about running shoes? Any suggestions for how to get decent sneakers? I usually just buy cheap crap since I never do anything but walk in them lol
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You might want to look into barefoot/minimalist-shoes running. (/r/barefoot I guess?)
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On May 04 2013 04:38 micronesia wrote:
What about running shoes? Any suggestions for how to get decent sneakers? I usually just buy cheap crap since I never do anything but walk in them lol
Although it's good to think about this sort of thing. It really doesn't matter all that much. Just go do it. I spent a good 2 months in the gym dicking around because I was too scared of actually lifting something, first I wanted to read everything about it, find the perfect program blah blah. At some point you just have to start doing, you will make adjustments along the way. Also, may I recommend lifting? http://www.teamliquid.net/forum/viewmessage.php?topic_id=261928
I find it much more enjoyable than running. Both are great, but there is just something about getting stronger that makes you feel good. I only run right now because I will climb/walk the Kilimanjaro in 2 months. Also, music is very enjoyable whilst running. It keeps out these nagging thoughts that you could be sitting on your couch right now eating chips or be playing videogames. If you finish this Couch to 5k program you will feel healthier, so just bite through the hard parts.
Also, here is teamliquid's running thread. It recommends Couch to 5k as well.
http://www.teamliquid.net/forum/viewmessage.php?topic_id=267682
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On May 04 2013 04:03 micronesia wrote:
When using a timed run/walk method what do you guys suggest? A stopwatch in your pocket? So you time yourself walking for 5 minutes to warm up, then reset and start it as you break into a slow jog for 60 seconds, then revert to walk and restart it, timing for 90 seconds, then reset it etc etc? You would need to keep track of your 60,90 second periods as well as overall 20 minutes in order to follow the instructions. I know it doesn't actually matter if you follow the plan or not, but some people prefer to follow the instructions to the letter so how best do you keep track?
I just eyeball it. Start one timer that is an overall, then look at when you start a 60 and stop when you notice you're at around 60. A few seconds here and there isn't the end of the world (unless it is)
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You should check out www.scoobysworkshop.com, Micronesia. It's the best resource on the web for effective home workouts. Old Scoobs has been doing this shit for a long time  .
mod edit: fixed that url for you; micro
Lol, thank you. Hope it helps. It's not all weight-lifting though - his best content is on nutrition and he offers a lot of resources - all of them free. He talks about proper running form and is a great source of information in general.
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I think if you want to run for longer, you might need to add more healthy carbohydrates in your diet as opposed to just proteins and processed sugars.
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On May 04 2013 04:14 Thrill wrote:
Sprint > long distance.
Protein > fructose sugar.
You were on the right track, skipping rope, rowing machine - that's all the cardio you need. If you absolutely have to,
Swimming > running.
Well isn't this a wonderfully ignorant post!
All the cardio you need? I think, just maybe, that depends on his goals. One of which is too play soccer, and incidentally swimming is not a good way to prepare for soccer. Totally different muscle systems, and no specificity to soccer whatsoever.
In a certain context, what you are saying could be true, but it's quite inane to make a general post saying things like sprinting > endurance exercise, and swimming > running without having any idea of what the goals of the OP are.
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On May 04 2013 04:38 micronesia wrote:
What about running shoes? Any suggestions for how to get decent sneakers? I usually just buy cheap crap since I never do anything but walk in them lol
Don't need anything super fancy. If you're going to take up running somewhat seriously, then it's often good to go to a running store and have them do a gait analysis and fit you for a shoe that works well with your natural gait.
Minimalism is a personal preference thing. There are no benefits or drawbacks to it with regard to fitness/form/injuries. Some people like the barefoot thing, some people get injured with it, some are ambivalent.
On May 04 2013 04:03 micronesia wrote:
When using a timed run/walk method what do you guys suggest? A stopwatch in your pocket? So you time yourself walking for 5 minutes to warm up, then reset and start it as you break into a slow jog for 60 seconds, then revert to walk and restart it, timing for 90 seconds, then reset it etc etc? You would need to keep track of your 60,90 second periods as well as overall 20 minutes in order to follow the instructions. I know it doesn't actually matter if you follow the plan or not, but some people prefer to follow the instructions to the letter so how best do you keep track?
Stopwatch. Just wear it on your wrist. Each click can start a new interval. So click one and roll up to 60 seconds, then click again and start for zero seconds up to 90. Rinse and repeat.
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EPT
