I'm out of shape.

[The Nur]

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 st 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]

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!

Edited by The Nur on Tuesday 15th April 15:56

[The Nur]

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.

[The Nur]

Willy Nilly said:

WinstonWolf said:

ewenm said:

WinstonWolf said:

Cycle, your knees and your waistline will thank me for this advice...

There's no reason your knees should hurt through running. If they do then you're doing it wrong in some way (technique/footwear/poor flexibility/poor core).

OP: C25k is a good starting point

If you're a fatty you're better off starting to eat less

+1

5 foot 11 and 11 stone 4, just out of shape

[The Nur]

goldblum said:

Not much out of shape then. Get running, you'll burn nearly twice as many calories as cycling, and strengthen your joints as well. Very important to do weight bearing activities for the spine, legs and hips as well. This won't happen on a pushbike.

Well, out of shape/unfit I suppose. Either way though, still plenty of room for improvement

My weights plan does include back legs and hips but I could probably improve on it if I am honest. Gotto switch it up, keep the body guessing

[The Nur]

Amare; Evidence does seem to be mounting towards a sport to get in to, and to be honest I had never really thought of tennis and I do have facilities near by too. I shall think a bit more about it and see what is nearby that really interests me.

skibum; No, not yet unfortunately. I was rear ended in traffic a few weeks ago and god only knows what I did yesterday but my neck is the worst it's been since the accident. For now I'm giving a it a precautionary break until monday and then I shall tentatively begin again. I am really interested in the c25k though. Everything I have heard about it has been really encouraging and I think it would be a great way to get started.

[The Nur]

ZR1cliff said:

Have you tried walking ? I walk three miles to work and three miles home, alright once you get into the swing of it. Plus there's no damage to joints. I'm mid fifties and had my BP done yesterday @121/77 , pulse rate @ rest around 46-50. Leaving the car at home has not only saved me money, it's also improved and maintained a reasonable level of fitness.

I do walk, normally 10-15, maybe 20 miles a week but I'm getting a bit bored with how long I spend doing it and my schedule just got a hell of a lot tighter with my new job. I'm trying to compress some of this exercise I'm going to be missing into smaller time slots