Ok, I’ll be the first one to admit that I don’t get the exercise I should.
I’ve been working on my weight from the diet perspective, but to really get anywhere, I know I need to add exercise to the mix, and I know that I have to do it with serious exercise, not this piddling “oh, I’ll go for a walk” and then come in after a quarter mile of slow walking (though even that is fairly quick, as my natural gait is fast).
That said, I know I have to start slow - like a mixture of walking/running. Luckily, the parking lot around my building is fairly flat and I know that four circuits of it is a mile, which will let me judge how far I’ve gone. I also have access to an indoor track on campus for the winter or those days that are way too hot to be outside, even early in the morning.
I also know the cigarettes have to go away - once my health insurance kicks in next month, I’m going the Zyban route if I haven’t managed to get rid of them before that (having talked to the doc about this option already).
But any advice you can give me for starting out…from ideas on shoes (all I have are a couple of pairs of Tretorns…decent for walking, but no real support for anything more strenous) to, well, just about anything.
And I have already spoken to my doctor about beginning a program - she’s fine with it as long as I start slow and don’t try to overdo things.
On the shoe issue, go to a REAL sports shoe store…not Footlocker or Copeland’s or Big 5, but some place where the salesperson can look at your feet, will have you run back and forth, and then help you pick the best shoe for your feet and movement.
You might find Running magazine to be a good source of info: I find it inspirational or depressing, depending on my level of confidence regarding my own fitness–i.e. “depressing” when I’m out of shape, and no where near marathon fitness. It can also serve as a guide to finding a serious shoe store.
Roadrunner Sports is a great online source for shoes once you know what kind of shoes you need (as in cushioned, stabilised, and/or brand preference). Their discounts for last year’s models can save you a fair bit of money.
Definitely start slow with a fair bit of fast walking. Hell, walk until you’re so damn fit you can’t hold the running devil back and it just bursts out Nothing slows down a fitness program more than injuries, eh, and it just won’t be fun if you’re not ready for it.
Really, there is no shame in walking, as long as you are walking at a pace that boosts your heart rate and makes you sweat.
It’s been three years and one month since I last had a cigarette, and you know what I remember? Nothing tastes better than that post-workout cig, guilty pleasures and all.
Keep in mind that in terms of calorific output there is little difference in walking 2 miles versus running 2 miles. You are carrying the same weight the same distance one is just quicker than the other. There are large differences in the likelihood of injury between walking and running.
Recent research that I read indicated that the more slowly one increased the walking/running program the more likely one was to stick to it. So very slow and steady.
I was going to say the same thing don’t ask said - calorie wise, walking and running are about the same. It’s just that it takes less time to run 2 miles than it does to walk 2 miles.
If you’re like me, that lil’ fact works in your favor. I worked into running by walking - I’d put my shoes on, get out the door, and walk for an hour. Didn’t matter how fast or how many miles, I’d just keep moving for an hour. Gradually, I pushed myself, and would walk faster and faster. Then I worked in some slow jogs.
Nowadays, my typical workout is 30-45 minutes of running, and 30-45 minutes of fast walking. I use the walk part as a reward for the run, since I don’t like running much. I also subscribed to www.audible.com, and always have a book or interesting radio program to listen to. Boredom is not a good thing when it comes to running/walking.
Speaking of boredom - figure out several routes, and vary them. Also find nice places to walk/run. If you have to drive to get someplace nice, do it. A run in the park is much nicer than a run through that industrial part of town. Running in neighborhoods is more fun than you’d think, too. You can really get to know a town when you run or walk through it regularly.
I began running just over two years ago and have had my fair share of trials (namely winter weather). Like the previous posts say, start slow. Before you know it, you’ll be cranking out 25 miles per week without any soreness at all.
And as for shoes, I’ve found that for pavement and flat track running, Brooks is an excellent brand. If you’re shooting for trail or rugged terrain, New Balance has fantastic well balanced shoes with great traction. While new models can be pricy, shoe stores have last years models for cheap. Also, be picky. In the sport of running, shoes are the most important investement you can make (after nutrition maybe).
And speaking of nutrition, don’t skimp on the calories once you start your routine. If you’re exercising regularly, you’ll burn up the calories that were previously going to fat. Stick to lots of grain, fruit, and veggies. I know it’s the cliche runner’s diet, but it works. And don’t forget protien in the form of lean meat, dairy, and nuts. My favorite after run munchy is tuna salad on wheat toast with a big glass of icy water.
Hope I’ve been of some help. Running’s a great sport. Best of luck.
My favorite running site is www.coolrunnng.com . They have a great couch to 5k program that gets you up and running three miles over about nine weeks. http://www.coolrunning.com/engine/2/2_3/181.shtml When I did it I kind of speed up the first several weeks because I wasn’t exactly starting from the couch. They have a great message board and lots of great tips and articles.
One other question for the female runners:
Sports bras. Any suggestions on brand, particularly decent brands for larger cup sizes (D-DD depending on brand)?
I’ve tried some on in stores, but what most places seem to have are the ones that squash the girls into a uni-boob. This being very uncomfortable, I’d love to find something that’s not uncomfortable but still provides good support.
Ack! My link should be www.coolrunning.com - I can do it I just can’t spell it.
Here is an article all about sports bras. (A five part article at that!) I find that Champion makes the best sports bras. To pick out my bras I go to the local sporting goods store that has a larger selection of bras and then try a bunch on them on. I probably look silly jumping around in the dressing room but I like the babes to stay as still as possible when I am running.
Title 9 Sports has a jogbra model that is (I think) called the frog bra or something. I personally do not wear it, but have heard comments from other large-chested women that it works for them well. It provides support without suffocation.
And please, don’t listen to anyone recommend a particular brand of shoe. I second the recommendation to go to a specialty store and find someone who knows about running to help fit you for a shoe. But you’ll want to buy whatever brand/model works for your foot and your body, not what the rest of us thinks works for US.
Jogbra’s. I like Hanes Maximum Motion Control. I am a big girl and need lots of control. I frequently even wear two at once.
Shoes, I agree with Scout1222 try tons on and see how they feel. Run in the store if you can. I personally prefer New Balance because of the large toe boxes. I don’t get black toenails with them but do with Asics
Jogbra’s. I like Hanes Maximum Motion Control. I am a big girl and need lots of control. I frequently even wear two at once.
Shoes, I agree with Scout1222 try tons on and see how they feel. Run in the store if you can. I personally prefer New Balance because of the large toe boxes. I don’t get black toenails with them but do with Asics
When I started running I had a pretty weird schedule, pretty much the only time I could get to run was around three in the morning. In the 'hood I lived in it would have been stupid to run at nights, so I went to a gym to run on the treadmills. “Oh yeah!” I told myself, “I am a running MACHINE!” I would run ten miles in no time and feel like I was just warming up–turns out I was probably just perfecting the art of falling forward because when I finally got some outside time I found it a lot harder to keep up what I felt I should be able to do.
Purely anecdotal of course, but I feel there is huge difference between running on a treadmill and running outside. But exercise is exercise and you do it when and where you can be safe and have fun.
Another vote for Title IX Sports store, 'though I could probably get away with a couple strips of duct tape they have a fair bit of stuff geared for seemingly every shape and fitness level of woman.
I love my Mizunos, but you really do need to find the right shoe to fit you, kind of like moto helmets, each manufacturer has their own idea of what their customers feet look like.
I started running only outside. I was in the Army and it wasn’t optional. I started distance running in Pennsylvania. It didn’t get too outrageously hot there. I started running on a treadmill in Texas it was just too hot to get a good workout outside. I do treadmills now. I think road running is better. I just can’t take the heat. It was 117 today. The overnight low was 99
Whooohoo! I’ve also started running. Well, I started on Wednesday. I’m so proud of myself for actually moving around without being forced to. For the past three days, I’ve done 3/4 of a mile, both walking and running intermittently.
One question, though, for the femDopers…I’ve heard that exercising a lot can reduce cramps/PMS symptoms. Any truth in that? Thanks, all.
I don’t know if I can trace it back to running, but I’ve found that since I’ve lost weight, started exercising and eating healthy, I’ve had less issues with cramps/PMS/menstrual stuff. And the “clean living” that running so damn much requires probably doesn’t hurt either.
So I don’t know if it’s the running, other stuff, or a combination of it all, but I find that things are better than they were when I was fat and unhealthy.
Being a guy, I can’t help much with the bra, but being a competitive runner maybe I can offer some advice.
All the running shoe manufacturers make great shoes. Go to a running shoe store, and get the shoe that works best for you.
Starting with walking is smart. Not everyone needs to, but it helps most. It help strengthen your joints before you start pounding the streets.
Walking loops gets boring really quickly. Find someone about your speed to go with, and or vary your route. A partner helps keep you interested and go on days when you otherwise might not. Dogs are great partners. They live for it. All our dogs have become “my” dogs, and not my wife’s or kids’ because I run with them.
The advantage of running over walking is speed. You can get more miles in the same time - but you will need to shower and you might not after a walk. Running is also better for your cardio system. Most people are told to check with a doctor before taking up running. Especially if you are significantly overweight and over 40.
Once you can go 3 miles, check out a local 5K. No matter how slow you are, you can have a good time and meet great people. On the whole, I would say runners are as friendly a group as I have ever met.
Well, scout, you’ll be happy–or faintly disgusted–to learn that my cramps were not nearly as hurty as usual. (I got my period on Friday.) But I’ll have to see if this holds up in the future. Hopefully!
Nothing slows down a fitness program more than injuries, eh, and it just won’t be fun if you’re not ready for it.