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Beginner Runner Routine (Read 60 times)

littleGizmo


    I was curious what beginner running routine I should use. I am going try to get into running to lose weight. I was about 245 lbs last January and I got down to 202 lbs by general exercise and cutting back on eating. I want to get down to like 150 lbs.

     

    I am curious what suggestions you have for me for my beginner running routine based on

     

    I have never done any running except from the 2 years I did cross country in High school which was like 27 years ago.... back then I could only make the JV team and I had a 5:45 minute 1 mile run, a 13 minute 2 mile, and a 21 minute 3 mile run. ....

     

    27 years later and very overweight and out of shape at the age of 42  I can't even jog for 3 miles. I can barely jog 2 miles and my best pace at 2 miles is running a 12 minute mile for 24 minutes total for a 2 mile jog.

     

    I am at my best 1 mile jog pace of 12 minute mile, I am trying to get down to where I can jog 1 mile in 10 minutes. The best I can jog at 10 minute mile pace is 1/2 mile before my body just stops and I can't do anymore.

     

    My heart rate after I run is averaging around 160 beats per second.   My heart rate after walking at 2 mile - 3 mile walking pace is at 110 - 120 beats per second.

     

    I got to the point where at a 12 minute mile pace I could jog continuously for 30 minutes at a heart rate of about 160 beats per second. I felt like I was going die lol Smile

     

    Now I am back to doing short 1 - 5 minute spurts at a 10 minute mile pace and i want to work up at this pace running for 30 minutes continuously so I can jog 3 miles in 30 minutes....

     

     

    Any advice?

    Tchuck


    Train SMART

      There is a right way and wrong way to get back into running for someone like you who needs to drop weight and joints and muscles and heart not used to the stresses of running and RUNNING IS STRESSFUL-need to be very smart. It takes a few months of a gradual build up to stay injury free. In your mind you still have your memories of racing and trying to beat times in runs each time. This is the wrong approach and will get you into trouble. I am happy to send you for free beginner plan...."SMART START: No Run to 3.ONE"  14 week running plan. My only request is that you monitor and document your progress from day 1 to the end and send to me your results after for my research. Just email or message me for the plan. tcharnetski@att.net

      THE RECOVERY MAN. Run Injury Free. Free Recovery Report www.smartapproachtraining.com

        I remember at age 38 I was about 240 and could not finish a 5k in 30 minutes. By age 40 I was down to 200 and could do it in 20 minutes. It doesn't come quickly but only from consistency.

         

        I whole-heartedly agree with the idea about not worrying about the pace but just get moving and stay at it with increases in distance as your body allows. There is nothing wrong with a brisk walk. I'm sure a good couch to 5k or Tchuck plan could help you out.

         

        Best of luck. Beyond walk/run you'll want to take care of other maintenance to help as much as possible to keep yourself injury free. There are no guarantees but developing decent core and other strengthening/mobility/flexibility exercises can limit your down time nursing a flare-up. If you have to take a week off here and there, listen to your body but remember to get back out there and keep it up for the long term. Your future self will thank you.

         

         

         

         

        littleGizmo


          Thanks for the routine I will try it out and see my results. It looks similar to other approaches I have seen following a run/walk / interval type approach that doesn't involve running every day.    I think your right just trying to do too much too soon I got have patience. I have previously already injured myself 3 times on attempted running programs in the past few years and just quit and did something instead to lose weight like ride a bike. This will be my third time to drop 100 lbs from my frame. I lost over 100 lbs in my  early 20's just from walking 20+ miles every week.  I lost over 100 lbs off my frame in my 30's from riding a bike. Now I will try losing 100 lbs off my frame again in my 40's by running.  I already have lost 45 of those pounds simply by dieting and exercise. I want to loose the other half by running.... or run/ walking. I don't want to just lose the weight this time I also want my cardio system in the end to be at a certain level it has never been at in a very long time. I personally want to match as a metric what the very minimum requirement is to pass a military fitness test, not the least bit interested joining and way too old, just rather to say to myself hey I was able to get my fitness level back up to what would of been a passing level.  All other fitness requirements are easy, its the running that kills me. I have been naturally very strong all my life and even when I was a very fat 245 lbs I could still do  6 wide grip pull-ups and 50+ pushups. I see running and my cardio system as a very weak link in my fitness if I could get that up to a certain level I will be very happy.

          Tchuck


          Train SMART

            Welcome. Good luck. Have patience and definitely continue with the strength work. I am a proponent of one leg strength movements on your feet.

            THE RECOVERY MAN. Run Injury Free. Free Recovery Report www.smartapproachtraining.com