I'm out of shape.
Discussion
Afternoon, chaps. Some of you may remember that some months ago I started a thread about improving ones general health. Well, I now need some more help, if you will.
Basically, I have been averse to cardio type exercise for most of my life. I can run but only for a few minutes and then the bottom half of my mouth starts to hurt, something I think can generally be attributed (after some internet research) to being a lazy s
t and my heart not being in a good enough condition/unfit. Obviously when this happens I am out of breath, etc.
In short, and this is only slightly embarrassing as I have no shame, I need to be broken in to running, exerting myself properly and not killing myself in the process. I know this sounds really daft but I really want to get in to a better shape and hopefully undo some of the damage done by being a lazy sod. Is it just a case of start with a gentle jog, and day by day go gradually further/faster, very slowly progressing through distance and speed? Is it really that simple?
Before anybody takes the piss I know it is pretty pathetic but at least I am making the effort. I really don't want to end up a fat git. Thanks for all responses. I will reply shortly but I have a job interview tomorrow so for now I am going to go grab a shower and a hair cut. Thanks.
Basically, I have been averse to cardio type exercise for most of my life. I can run but only for a few minutes and then the bottom half of my mouth starts to hurt, something I think can generally be attributed (after some internet research) to being a lazy s
t and my heart not being in a good enough condition/unfit. Obviously when this happens I am out of breath, etc.In short, and this is only slightly embarrassing as I have no shame, I need to be broken in to running, exerting myself properly and not killing myself in the process. I know this sounds really daft but I really want to get in to a better shape and hopefully undo some of the damage done by being a lazy sod. Is it just a case of start with a gentle jog, and day by day go gradually further/faster, very slowly progressing through distance and speed? Is it really that simple?
Before anybody takes the piss I know it is pretty pathetic but at least I am making the effort. I really don't want to end up a fat git. Thanks for all responses. I will reply shortly but I have a job interview tomorrow so for now I am going to go grab a shower and a hair cut. Thanks.
The Nur said:
Is it just a case of start with a gentle jog, and day by day go gradually further/faster, very slowly progressing through distance and speed? Is it really that simple?
It could be. Or, as suggested, google the c25k plan. Parkrun is good for motivation too, though there was no I was I going 'til I had run 5k on a treadmill. Also worth googling 'Born to Run'.In a simple word.....yes
I started running 2 weeks ago and was struggling to run 3-4 minutes intervals with 3 minute rests. I currently weigh over 20 stone and was not massively active
Yesterday I managed 20 minutes, followed by a 3 min walking break, followed by another 15 minute jog. I have gradually pushed it up with every run I have done and just tried to push myself
I know a few who have done couch to 5k and found the early weeks to be very easy indeed - literally designed for those that did nothing
Good luck. I just signed up for Leeds 10k in July
I started running 2 weeks ago and was struggling to run 3-4 minutes intervals with 3 minute rests. I currently weigh over 20 stone and was not massively active
Yesterday I managed 20 minutes, followed by a 3 min walking break, followed by another 15 minute jog. I have gradually pushed it up with every run I have done and just tried to push myself
I know a few who have done couch to 5k and found the early weeks to be very easy indeed - literally designed for those that did nothing
Good luck. I just signed up for Leeds 10k in July
No more than a 10% mileage increase per week, especially if you are out of condition or overweight. There are substantial risks in too much too soon.
However intially, it is all about time out running. I'd suggest a gentle run / walk strategy
Don't try to much too soon, your legs need recovery time.
However intially, it is all about time out running. I'd suggest a gentle run / walk strategy
Don't try to much too soon, your legs need recovery time.
You don't HAVE to run. Well, not in the basic sense. I would rather play a sport than run. As part of playing that sport, you do end up running. But it's fun and doesn't feel like exercise. The only "strict" exercise I do is weight lifting and calisthenics/gymnastics as there is no real alternative in a fun, sports sense. Climbing, for instance, only really works the back and forearms.
The wife is doing couch to 5k and is on week 5, she has never been particularly active or fit but is really enjoying it and and really seeing the benefits, both physically and mentally.
She found it a struggle to start with however has stuck with it, now though she needs to start doing some proper running rather than the 3 minutes running 2 minutes walking and so on but she is sticking with it.
She also has knee issues however she feels the running is helping with strength and they are playing up a lot less.
She found it a struggle to start with however has stuck with it, now though she needs to start doing some proper running rather than the 3 minutes running 2 minutes walking and so on but she is sticking with it.
She also has knee issues however she feels the running is helping with strength and they are playing up a lot less.
Another advocate of the C25K here.
I have never been a runner (100m time at age 11 - 19 seconds. time at age 12 - 21 seconds, time at age 13 - dnf...). Previously when I have wanted to run in the past I just set off at a jog and experienced the exact symptoms you describe - out of breath, heart racing and still within spitting distance of where I started.
I am about to start week 5 tonight which will consist of 5 mins walk, 5 mins jog, 3 mins walk, 5 mins jog, 3 mins walk, 5 mins jog, 5 mins walk to cool down. By the end of the week I will be doing 20 mins straight jogging. By the end of week 8 I'll be able to do a full 5k with no issues and will start to look at Park Runs and maybe even pushing to 10kms.
As others have said, it starts off really quite easy, but in a good way as it doesnt knacker you out and cause you to quit straight off. Instead, you feel like you have done 30 mins of walking with some jogging thrown in. There are plenty of apps out there for free that take all the hardwork out of it too. You play your music through them and it tells you when to start jogging and then when to start walking, etc.. The only downside is when you catch up to people walking their dogs or out for a stroll and just as you are about to jog past them, the app tells you to start walking - which gets a bit awkward as you walk alongside them...
I always feel great after a run too.
I have never been a runner (100m time at age 11 - 19 seconds. time at age 12 - 21 seconds, time at age 13 - dnf...). Previously when I have wanted to run in the past I just set off at a jog and experienced the exact symptoms you describe - out of breath, heart racing and still within spitting distance of where I started.
I am about to start week 5 tonight which will consist of 5 mins walk, 5 mins jog, 3 mins walk, 5 mins jog, 3 mins walk, 5 mins jog, 5 mins walk to cool down. By the end of the week I will be doing 20 mins straight jogging. By the end of week 8 I'll be able to do a full 5k with no issues and will start to look at Park Runs and maybe even pushing to 10kms.
As others have said, it starts off really quite easy, but in a good way as it doesnt knacker you out and cause you to quit straight off. Instead, you feel like you have done 30 mins of walking with some jogging thrown in. There are plenty of apps out there for free that take all the hardwork out of it too. You play your music through them and it tells you when to start jogging and then when to start walking, etc.. The only downside is when you catch up to people walking their dogs or out for a stroll and just as you are about to jog past them, the app tells you to start walking - which gets a bit awkward as you walk alongside them...
I always feel great after a run too.
Thanks all, this is all very encouraging! The couch to 5k website is interesting and certainly backs up the "little by little" approach and is something I will be taking on and giving a go.
ShawCrossShark; Thanks, it is really encouraging to hear that this type of plan is working for you, good luck!
Hoofy; I don't really have much opportunity to partake in sports, to be honest. At least not the sort that would provide the same sort of overall benefit. I think I would prefer something like running that I can do when I have time on my own to go along side the long boarding and walking that I do already and the bike that I intend to get (and have intended to get for a couple of years).
Gargamel; Don't worry, I won't be pushing too hard to improve at too fast a pace, not with my track record
HTP99; I think that sounds like a similar sort of situation to the one that I am in, good luck to your wife!
Silly question time, would I be alright working a c25k plan around my usual weights, etc? I'm thinking weights on a mon, wed and fri and then a "run" on the alternating days? A basic as hell question, I know but I just don't know the answer.
ETA: Skibum! Relatively similar situations it seems! Thanks!
Thanks all, muchos apreciado!
ShawCrossShark; Thanks, it is really encouraging to hear that this type of plan is working for you, good luck!
Hoofy; I don't really have much opportunity to partake in sports, to be honest. At least not the sort that would provide the same sort of overall benefit. I think I would prefer something like running that I can do when I have time on my own to go along side the long boarding and walking that I do already and the bike that I intend to get (and have intended to get for a couple of years).
Gargamel; Don't worry, I won't be pushing too hard to improve at too fast a pace, not with my track record
HTP99; I think that sounds like a similar sort of situation to the one that I am in, good luck to your wife!
Silly question time, would I be alright working a c25k plan around my usual weights, etc? I'm thinking weights on a mon, wed and fri and then a "run" on the alternating days? A basic as hell question, I know but I just don't know the answer.
ETA: Skibum! Relatively similar situations it seems! Thanks!
Thanks all, muchos apreciado!
Edited by The Nur on Tuesday 15th April 15:56
Because running is such a chore me and my missus took up walking in the beautiful British countryside starting with a few miles at the weekend (we weren't massively unhealthily massively massive) but now we go out on difficult 10 mile hill walks which is now what we need to consider it a proper walk.
The intention wasn't actually to get fit, it was to see more of the countryside. It's just proved to be a massive bonus as we are now much fitter and healthier.
The intention wasn't actually to get fit, it was to see more of the countryside. It's just proved to be a massive bonus as we are now much fitter and healthier.
I read this post this morning and it gave me the motivation to go for a run.
I've just done my first 20min jog
I started a few months ago, not really doing it religiously and managing about 10mins before collapsing. My main problem is getting bored and suddenly setting a 1 minute and I'm done target.
I've just done my first 20min jog
I started a few months ago, not really doing it religiously and managing about 10mins before collapsing. My main problem is getting bored and suddenly setting a 1 minute and I'm done target.
Another vote for C25K. You can get a phone app that beeps at you to tell you when to run and when to walk, or there's quite a few sets of podcasts for it with music and someone telling you when to run and walk (I used the ones by Robert Ullry).
It starts you off nice and gently with I think 60 second runs and walking in between, and gradually builds the amount of time running over the course of several weeks. This means you don't overdo it in the first couple of weeks and start to hate it, and you can really see an improvement in your fitness over the weeks. I started it last summer having never having run more than a few hundred yards before, and have now started the Bridge To 10k programme and did over 7km last night, never thought I'd be running that far.
Parkrun is also well worth looking in it, and you don't even need to wait until you can run the whole thing, there's usually a fair few people walking parts of my local one. It's timed so gives you a target to try and beat your previous person best, and it's a great way to meet a load of like minded people. I now go running in the week with some people I met at parkrun and it's a great motivator compared to just going out on your own.
It starts you off nice and gently with I think 60 second runs and walking in between, and gradually builds the amount of time running over the course of several weeks. This means you don't overdo it in the first couple of weeks and start to hate it, and you can really see an improvement in your fitness over the weeks. I started it last summer having never having run more than a few hundred yards before, and have now started the Bridge To 10k programme and did over 7km last night, never thought I'd be running that far.
Parkrun is also well worth looking in it, and you don't even need to wait until you can run the whole thing, there's usually a fair few people walking parts of my local one. It's timed so gives you a target to try and beat your previous person best, and it's a great way to meet a load of like minded people. I now go running in the week with some people I met at parkrun and it's a great motivator compared to just going out on your own.
Edited by RizzoTheRat on Tuesday 15th April 16:02
Just to give you an idea, the first time I did 5k a couple of weeks ago took me 45m 15s at a steady alternating jog/walk, with about the same of each
Last time out I did it in under 40 mins with over 30 mins of that jogging. Monday morning was 31 from 35 and managed 4.5k
I would think 3 times a week alternating with weights is ideal tbh. I do 3 early morning runs alternating with evening sessions on the cross trainer and then a light weight circuit. I can push big weights but am sticking to low weight/high rep until I shift a decent amount of blubber
Last time out I did it in under 40 mins with over 30 mins of that jogging. Monday morning was 31 from 35 and managed 4.5k
I would think 3 times a week alternating with weights is ideal tbh. I do 3 early morning runs alternating with evening sessions on the cross trainer and then a light weight circuit. I can push big weights but am sticking to low weight/high rep until I shift a decent amount of blubber
I dont see it being a problem integrating the running with your weight plan - in fact I am planning to do just that when I get back from my trip to Vegas at the end of the week. Much like you I will be doing weights Mon, Wed and Fri and running Tues, Thurs and Sat. Sunday obviously a day of rest or maybe some light arm curls in the local...
I used to religiously go to the gym; weights and cardio, however I never really lost any weight I just bulked up, I gave up in the summer and started again in January however I just don't have the motivation anymore and haven't been for two weeks.
I'm not in the best shape visually with a belly but I am fairly fit, however I could do with dropping a couple of stone.
My wife getting into coach to 2k has spured me on to get out running, which I did anyway occasionally.
I always struggle with the first half a mile or so but I think it just my body getting used to it and warming up, once out I really enjoy it and I'm aiming for three times a week, I want to go out before work however I set my alarm but struggle to get up.
Currently I'm doing 2.7 miles in 23 mins and want to get that down to 20 mins then I'll extend my run to around 3 miles.
I'm not in the best shape visually with a belly but I am fairly fit, however I could do with dropping a couple of stone.
My wife getting into coach to 2k has spured me on to get out running, which I did anyway occasionally.
I always struggle with the first half a mile or so but I think it just my body getting used to it and warming up, once out I really enjoy it and I'm aiming for three times a week, I want to go out before work however I set my alarm but struggle to get up.
Currently I'm doing 2.7 miles in 23 mins and want to get that down to 20 mins then I'll extend my run to around 3 miles.
Edited by HTP99 on Tuesday 15th April 16:26
Moleamol; And why not! The countryside is there to be enjoyed and the view is always better from the top. My downfall is that in the countryside near me there is a carpark at the top.
Byff; Good stuff! Read it again in a couple of days and see if it helps.
Rizzo; Thanks, is the app you use for Apple or Android? C25k is looking like the way forward so something like you've described would be really useful.
ShawCrossShark; That sounds like good going, if I really take to it I'll come back and update.
Skibum; Yep, sounds like what I am thinking of, except my car is too long to fit in my garage so it has a bench instead.
HTP99; Sounds good, I've been "intending" to get in to it for a while but I've been a bit lazy, to tell the truth. Your target of extending your run to 3.0 miles once you can run 2.7 in 20 mins gives me a good idea of how to structure my own targets once I get enough information on my capabilities to be doing so, so cheers for that.
Byff; Good stuff! Read it again in a couple of days and see if it helps.
Rizzo; Thanks, is the app you use for Apple or Android? C25k is looking like the way forward so something like you've described would be really useful.
ShawCrossShark; That sounds like good going, if I really take to it I'll come back and update.
Skibum; Yep, sounds like what I am thinking of, except my car is too long to fit in my garage so it has a bench instead.
HTP99; Sounds good, I've been "intending" to get in to it for a while but I've been a bit lazy, to tell the truth. Your target of extending your run to 3.0 miles once you can run 2.7 in 20 mins gives me a good idea of how to structure my own targets once I get enough information on my capabilities to be doing so, so cheers for that.
The Nur said:
Hoofy; I don't really have much opportunity to partake in sports, to be honest. At least not the sort that would provide the same sort of overall benefit. I think I would prefer something like running that I can do when I have time on my own to go along side the long boarding and walking that I do already and the bike that I intend to get (and have intended to get for a couple of years).
Do more long boarding!I do sports that are either interesting or mean I can meet interesting people as well as keep me entertained.
The Nur said:
Rizzo; Thanks, is the app you use for Apple or Android? C25k is looking like the way forward so something like you've described would be really useful.
My Mrs used an Android app called C25K from Blue Fin software, I used these podcasts http://www.c25k.com/podcasts.htmHoofy said:
I do sports that are either interesting or mean I can meet interesting people as well as keep me entertained.
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