As far as the knees and ankles go, running is indeed a high impact activity. But the surface on which you run can make all the difference. If you find that you love running, but your knees don’t, you might want to try out a treadmill.
I am stuck on my treadmill permanently. I tore the cartilage in my left knee four years ago. While I do miss the fresh air, there are some advantages. It is available during ice storms and heat waves and, since I find music helpful, I can blast the loudest and most obnoxious tunes I want to keep me up and focused.
Interior fantasies are not weird. They can be extremely helpful. Mine don’t usually involve deserts or bullet wounds, but they do keep my mind occupied.
Another tip on workout wear-I swear by Champion exercise bras. They come with a “motion control rating.” Their high MCR option is so much more comfortable while running than any other brand I’ve tried.
First of all, what robinh said is true. You may not lose much weight in the first 10-12 weeks if you are building up your muscles, so don’t get too obsessed with your absolute weight.
As for water, you can never have too much of it. Start by drinking one cup or more about half an hour before you start. Take a few more sips right before you start stretching, and then drink a sizeable amount right after you finish. If you run for just half an hour, it shouldn’t be necessary to take a water break in the middle, except possibly if you’re running outdoors and it’s very hot. Water should be ice cold.
And I am an advocate of carbs. I think that some should be included at every meal. The last food that you eat before exercising should contain a decent amount of carbs and protein and a minimal amount of fat. I’d advocate finishing the meal at least ninety minutes before you start running.
Mostly, what everyone else has already said. Pay attention to yourself, if something is obviously not working for you - stop doing it. If something is, then keep on doing it, regardless of whether or not a running guru says it. It is your body - it knows things.
Also, eat more. If you’ve been eating less and less and not losing weight, then adding running without adding more food is probably not a good idea. Not tons more, but some more.
In March I started running with a friend. We ran 1 or 2 times a week for about half an hour each time. Since then I’ve lost 20 pounds.
Running is fun and so are the results!
Oh and almost every site I’ve come across on exercise agrees that a good indication of whether you’re exercising at a good intensity is if you can talk but can’t sing.
A friend of mine, who was studying sports medicine, went on a long tirade about how running is terrible for you(joints, bones, ligaments) and that you should walk instead. A study I read recently says that running and walking both use 60 calories per 100 lbs of body weight a mile; which means you only end up burning calories faster if you cover the same distance as you would on a walk. Also, while people try to be helpful and suggest a workout 2-3 times a week at 30 minutes each, it’s not good enough for weight loss, so every day as you stated is probably better. If you inlist a dog or like-minded friend, I think your ablity to stick to your goals will be improved, too. My dog and I used to walk about 10 miles a week for about as many years, and I have the leg muscles to prove it Some times I wish I had a puppy, instead of/in addition to two elderly dogs,so I’d walk more…
I have to totally disagree with London calling though, walkmans are dangerous on walks, because you can’t hear approaching traffic. No one wants to be involved in a freak accident because they couldn’t hear a car. Of course, if you live where there are sidewalks, that might be different.
When I was on the cross country team in high school, we spent vast amounts of time doing stretching exercises. I didn’t have the nerve at the time to ask my coach what his evidence was that stretching has any benefit, but in my subsequent research I haven’t found any scientific evidence that stretching reduces injury. In fact, a couple of years ago I heard Dr. Dean Edell say that there is no conclusive evidence in favor of stretching, and if not done correctly, can be cause injury.
Maybe this should be a General Question: Does stretching prevent injury? If so, I’d like to know about it. I wonder if I’ve just been lucky all these years since high school of running every day with no stretching and cheap shoes and no injuries.
I’ve been going to the gym since about April, early May with a friend. Didnt see the pounds go down, but since I was doing weight training, I did notice a gain in what I could lift, etc (i went from 15 lb curls to 25 lb curls now). So, that’s helped. I also started to whip my ass into shape about doinf cardio. That was probably my weak spot, i’d slack off on cardio, and do it maybe once or twice a week. Not too effective for weight loss. So, i’ve been pushing myself to go to the gym every day (except weekends), and try to go about 30 minutes on the eliptical (I can do that without feeling whipped and beaten).
I really like the eliptical. It works my legs (something I want to happen), and it really gives me a workout. Plus, once I get into a rhythm, i can keep going, and fatigue doesnt stop me. I go with a friend to the gym (lately i’ve gone by myself, since she’s been a bit busy). So that helps keep me going. The main motivation for me is i’ll look even better than I do now :).
I also have cut back on the sodas I drink. I used to have about three a day, no i have one a day (yes, a lot, but it’s a lot less than before). I’ve also stopped snacking, and stopped eating after dinner. I dont starve myself by any means, i’ve just cut back on things I dont need. It was a bit of a trial to stop eating after dinner (i start to think of yummy good things then), but now i’ve gotten used to it.
Eve, what are you eating less and less of? A balanced diet is key to healthy living.
It’s tough to make recommendations without knowing more about what you eat, and your lifestyle, but here’s my $0.02.
Take the stairs. Don’t bother with the elevator (unless you have more than 6 storeys to travel).
Don’t run every day. Running is stressful for your body, especially your joints. You need to work up to it, especially if you’re a sloth. Start with walking 10 minutes, running for 1, then repeat twice. After a week run for 2 minutes, and so on and so forth.
On your off day do something else- swim, bike ride, lift weights, something. As long as it’s something you enjoy, you’ll be okay.
Oh, and don’t wake up early to go exercise. That sucks. I know I certainly couldn’t be motivated to wake up early and bust my hump for a nebulous goal. Go for a walk at lunchtime. You don’t need to walk or run at the gym. Gyms are over-rated.
Baraqiyal, I don’t stretch before I run either. Doesn’t seem to make sense; my muscles are cold and the only thing I’ll do is tear them. I walk briskly for a couple blocks to warm up and then take the first mile slow. I stretch after I get done running. Seems to do more then.
Scylla, you’re not the only one with an active imagination. I do the same thing on my runs.
Wow—thanks for all the input! I will print this out and circle stuff.
• The gym or home excercise equipment is not an option. No money or room for the latter; and I belong to a gym, but it’s so damn crowded that it’s pretty much useless. Which is why I thought of running, which I can do from home in the morning, then take a shower and change before going to work.
• What kind of shoes shall I get? Any tips on things to look for or avoid? I don’t care what they look like or what brand they are. Also, any sports-bra advice from the gals?
• “Surface” will be a problem. I live in a small suburban town, so we’re talking sidewalks (Victorian slate and modern cement). There are a couple of graveyards I might be able to run through if the keepers and the stiffs don’t object. There are a couple of parks, but I will have to run OVER sidewalks to get there (no car).
• I don’t have a Walkman, and don’t plan to get one. I sing to myself anyway, and I like to hear horns blowing and people yelling, “Hey, you idiot, look out!”
• What do I do when the rain and sleet and snow start? It’s about 100º right now, but I plan to get up at (urgh!) 5:30 and run from about 6:00–6:30 a.m. Any cold-weather clothing suggestions?
Scylla—I like your “I would also recommend that you do not diet at all during this phase.” Woo-hoo!
Manservant—What IS “Body For Life?” Does it involve buying a clone?
I run in Madison, Wis-I can give you some cold weather tips, though with a 110 heat index today it seems a bit premature.
Always run into the wind when you start, that way the wind is at your back when you’re running home and all sweaty. It won’t freeze you.
dress in layers, but try to avoid too bulky stuff and cotton. Nothing worse than a sweaty cotton shirt on you when it’s 10 degrees out. Polypropelene(sp?) stuff works great, stuff like LIFA is the best. You can probably get it at a running store, it’s much less expensiver than the name-brand stuff sold at fancy dept stores-just doesn’t look cool that’s all.
wear mittens, or a pair of wool socks on your hands.
a hat, of course.
And it’s real fun to run in the snow, if it’s a warm day and a warm snow. Really, try it.
I run from 5:30-6:30am right now, but in the winter it’s real hard to get out at that time. Cold and dark. Maybe then you can do it at lunchtime??? Don’t run in sleet, it’s not worth it. Rain is kinda nice in the summer, but not when it gets cold. Just wait till it passes.
Oh, by the way—I walk (briskly) about 2 miles a day now, so I’m in somewhat decent shape, for an old broad.
Lunchtime is not an option; I work in Manhattan, so I want to run before I get ready to leave for work, in my little suburban town. And I KNOW I’m too lazy and tired to run when I get home at night.
There are LOTS of running stores in midtown; what kind of shoes shall I get, or beware of?
I’m sorry, Eve - I can’t visualize you doing the aerobic run… it doesn’t suit you. I’m thinking you need to find a busy train station, and be sure to wear a big hat. Then, as each train pulls out, you run alongside calling out things like “I’ll be here waiting for you!” or “Don’t forget me while you’re gone!” or “Wait, you’re taking my car keys, you idiot!”
Naturally, one hand will be holding the hat firmly on your head… or you might vary your routine by not holding the hat, then turning and chasing it down the platform. You’ll also have the added challenge of leaping over valises and trunks like a hurdler. Why, in no time at all, you’ll be ready for the Olympics!!
I should write a fitness guide, she said as she reached for another Twinkie…
First of all go to a Running store, not a Foot Locker or something like that in a mall, I know there are plenty in Manhattan. They usually have runners who work there and can and should help you.
There are a million models of shoes in the world, don’t pretend you know what you’re doing. Bring in your walking shoes, or running shoes if you’ve run before and show them to the person working. They can use your current ones to see if you pronate, etc when you walk/run. A good pair will cost you $70 at least, my last pair cost $75 last year here. Plead the fifth and ask for recommendations. Here they let you try them on and go outside and run around the block with them to see how you like them. Buy what feels good. New Balance usually run wider, Nike, Reebok, Saucony, asics, are all good too. Buy what feels good, if they don’t feel good you won’t wear them, or worse they’ll end up hurting you.
Maybe you can check the, (hope this works) www.nyrrc.org site, I think that’s it. I almost ran the NYC marathon with my cousin who lives in Brooklyn, and I was looking at that a lot. It’s a great site, you might get some help out of there.
Oooh, Fairy, I love that idea! I have my fluttery Vivien Leigh frock, some ankle-strap shoes and a picture hat. And my office is right near Grand Central Station! I’ll pick a different train every day and run alongside it as long as I can, yelling, “Do be careful, dearest—don’t try to be a hero! Be sure to write every day, darling! And here’s my grandfather’s pocket watch—bring it back safe, dear heart! I’ll sleep with your picture under my pillow!”
. . . Or maybe I’ll just run through my local graveyards. If I wear a long fluttery chiffon dress and yell “ooooooo!” as I run, no one should bother me . . .
What Bunny and Scylla have said, plus, as you are aware of the heat, it is very important to remain hydrated. If you ever stop sweating, take notice- you shouldn’t and that is a bad thing.
Every other day is the way to go. For a good mix, 20-20-20’s are an easy starting point for a days workout. 20 minute run, 20 wind-sprints (about 100-yards), 20 minutes running. Boom, done. Do that for a coupla’ weeks, bump it to 30-20-30’s then move to just an easy hours run. I never worried about distance, more looking at time spent in motion. Getting with a group of people and playing ultimate frisbee is good, too. Anything that keeps your body in motion for periods of time is good, IMO.
Oh, stretching: after about a mile/8-10 minutes of easy jogging, do a full stretch, then again after your run.
Eve, I have a graveyard that I run through. It’s the oldest one in the city and it’s really quite beautiful. No traffic, no problems, and I see deer and all sorts of wildlife in it (it’s next to a natural area).
I, personally, wear ASICS, but some shoes are better for certain types of feet. Like others have said, go to a store that specializes in runners. Foot Locker is NOT going to cut it - they are worthless for anything other than basketball or tennis.
Just to pass on an opinion, the running store I buy from (Playmakers, for those of you in the mid-Michigan area) doesn’t recomment Nike. When I was looking for shoes last year, I picked up a good-looking NIke shoe and was told that Nike has smart shoes but they aren’t really worth it until you get into the super-high end (read: $150 or so) shoes. Don’t know if it’s true, just thought I’d pass that along.
I know my running store will take back shoes that don’t work out, within reason of course. I took back some inserts that I had bought there and tried twice. Didn’t work, took 'em back, no questions asked.
Some times I wish I had a puppy, instead of/in addition to two elderly dogs,so I’d walk more…