Running advice please?
Hello, I've just taken up running the last couple of weeks and have started doing 3 miles every other day. This doesn't take me very long to do and therefore I feel like I'm not doing enough but I don't want to push myself too quickly especially as I'm not a natural runner. What are the best distances to notice significant increase in fitness, endurance levels and weight loss? Also my eating is now messed up. I'm actualy craving more unhealthy things than I was before but I think this is because I feel more hungry after a run. Do you have any nutritional advise for runners please?
Answers:
Anyone knows the tablets that improves the stamina of an athletes?
Really you don't want to be going out for less than 30 mins, so if your 3 miles takes less than that perhaps think of doing a gentle warm-up, hard 3 miles, gentle warm down, that'll improve weight loss and fitness gains.Try looking at running for time not distance, go out for 30 mins and record what distance you did, instead of the usual go out for 3 miles and record what time you did. This methods quite good for beginners not sure on how far/fast they can realistically go, and it always ensures a decent amount of time working out.
Endurance run should be at least twice as long as your normal run, do that once a week. One normal run, and a speed session (look on any website - thousands of different sessions) - this as a minimum. Build up by adding an extra normal run, once this is settled into your schedule then change it for a harder session, never add a hard session straight in. Hope that makes sense, e.g.
Weeks 1/2:
1E(endurance), 1N(normal), 1S(speed)
then weeks 3/4:
1E, 2N, 1S
then weeks 5/6
1E, 1N, 1S and 1 hill
This should help avoid injuries associated with overtraining and increasing too quickly. Avoid mileage increases of more than 10% week on week, over this limit then shinsplints is a very real risk.
And eat meat, you are not a cow, you are a human, cheetas eat meat - they're fast, cows eat grass - they're slow. Fair enough if you have ethical reasons (or even just taste) against eating meat, but there are no practical reasons. If you don't eat meat consider a basic protein suplement into your diet.
Unless you are very good at nutritional planning consider a multi vitamin/mineral supplement, your body will get rid of what it doesn't need anyway.
Your body will crave sugary/fatty foods because of the type of work your doing. Strongly consider giving in, its a lot easier and will help you mentally feel full rather than continually craving that sort of food. As long as you keep track (if weight loss is your goal) of whats going in and make sure thats less than calories burnt then you'll still lose weight, it doesn't matter if those calories come from high sugar treats etc. they'll get burnt the same.
Once you get on a regular schedule unless you eat full time I'ld be surprised if you don't lose weight (actually thats a bit presumptious, if your of average/low weight already then sorry, lol), remember once your bodies used to regular runnign etc. it will not want to cart around extra weight. Its worth noting that giving into your bodies cravings can also stop it converting so much to fat, holding out and heavily dieting makes it store any excess it can, if regularly being satisfied this reaction is slowed down.
Improve 800 & 1600 Track Times?
Yes I run now for about 35 minutes. I'm only feeling the benefit now. Eat plenty of dairy products, red meat, drink plenty of water. E-mail mei cant answer this question but how u feel after a run is exactly how i feel...im going to keep checking the answers so that i can save myself 5 points lol! xx
Can I still be good at running track this late in age?
Running is a very personal thing. It is best to start very slow like you are and then slowly increase. Try doing 5 or 6 miles 1 day during the week and then go back down to your normal 3. The best distance varies alot for each person, I found the best distance for me was a once a week run of 10 miles or so. But this will vary person to person.As you increase your mileage your appetite will increase because you are burning lots more. After running for a couple months you'll have trouble keeping the pounds on, but try to eat the healthy stuff and lots of fruits and vegi's
I think you should stay at this level for a month, before increasing your distance. It is easy to do too much too soon. If your body is not used to running you have the chance of injury by doing too much. After a month or 6 weeks then go up about 25%. You can run a little faster if you do not feel pushed. As far as eating, keep yourself to eating healthy things, fruits, vegs, not junk. You can channel your hunger by eating complex carbs. Drink plenty of water. You recognize your cravings so limit yourself. No matter how much you run you can over eat especially if you are eating junk. I like bananas and eat several each day. They are about 100 calories per.
Any ideas about how to help me?
all i know is that carbohydrates are good to burn off but not too soon before a runthere are many magazines and books that detail alternative running patterns for weight loss and improvement
a couple of years back i managed to do about 9/10k quite a few times (it was my distance home - work)
also, not a natural runner i was amazed to experience once or twice the "jubilation and euphoria" where my legs did not feel my own anymore...this was always a few minutes before the end of a long run and i thought i could keep going forever!
All the best
(AND THANKS, I WILL GIVE SERIOUS THOUGHT TO TRAINING AGAIN NOW YOU'VE INSPIRED ME!)
Enjoy it
Jo
ps. the London Marathon shop stocks 'Hilly' twin skin socks that are priceless in my opinion
I want to run long distance proffesionally/olympic how can I achieve this?
Running 3 miles every other day is a good schedule for a beginner. But if you feel that you want to move a new level - try one day just an easy three, next - speed, next - hills, and the fourth day endurance say 5 or six miles. There are several websites that offer different schedules, but it really depends on your personal goals.Running can really deplete your body's energy so it is not uncommon to crave instant replenishment like quick carbs and sweets. Just be aware and have a good stock of fresh fruits, etc. on hand after your run.
What's a good workout if you want to train for track?
Disregard what TJ told you about eating red meat.Many people believe that eating meat gives you strength.If this is so,then why are the strongest animals in the world vegetarians?The animals that you do eat are vegetarians.All the meat eating animals find it necessary to sleep 16-18 hours a day because of excess toxins.Nature has supplied such a bountiful supply of fresh,wholesome food that there is never a need to kill an animal for it's more toxic flesh.Stick to whole fresh foods, and you will find energy to run better than you ever imagined.How long is one lap on a high school outdoor track?
You're still a beginner but definitely is getting to be a RUNNER! Be patient. Keep on your running for another month and you are set for a healthy life. You should also rest to recover your strength as it is a very important part of this exercise. Check out with the RUNNERSWORLD magazine. All the helps and tips are there. Keep in mind though that most of its articles are for advance runners. But then you might become one while enjoying the fun of the run.Ive got a question about distance running...?
you feel like you do becouse you are use to the distance when i was doing 3 miles i use to take a stop watch and try to beat my time each time. i got it too just over 15min and my fitness went way up....weight loss i think you will need to cover longer distance maybe 5 miles this will help with both fitness and weight loss.your craving for sugars is natral as you will be working of what you have in your body..i eat sugars just before and just after my long runs also eat vegies,meats,pasta & potatoes.
hope ive helped
stephen marathon runner.
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