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Spyke M
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 # Posted: 30 Jan 2008 07:43


Quoting: jocoutant
and hey, if you really have the urge, you can always just get up and try to go for a jog around the block and see how you feel. who knows, maybe you're a born runner goodluck


been there done that.

Let's just say I'm not a born runner


Looked into running shoes yesterday - found the store I'm going to buy them at - they have ALL the tests to make sure I get the right shoes, and the salesmen seem to know what they're talking about.

Just need to save some money, because... wow!


Tim Wilson
Fitness Guru
Posts: 650
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 # Posted: 30 Jan 2008 10:39


Quoting: spyke
Just need to save some money, because... wow!



Oh yes, they can be pricey. I need to get some new shoes but have been putting it off because of that.

Good choice though, and well worth it once you do!
Spyke M
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 # Posted: 31 Jan 2008 08:01 - Edited by: spyke


Well, today I began - VERY slowly

After my elliptical workout I jumped on the treadmill.

20 minutes on the treadmill - 3 min @ 6 kph then 1 min jogging @ 8 kpm.
Lather. Rinse. Repeat. After 20 minutes there's no way you could have paid me to do more!!

But hey - in the end I got 4 minutes jogging in today (skipped the final minute - I was dripping!) - it spiked my heart rate (a BIT too high, but not so much I noticed it) and the walking after brought it down again.

I looked REALLY stoopid next to the 50 kg girl running next to me @ 11 kph and I made a LOT more noise, but I was kinda proud that I actually did it!!
Tim Wilson
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 # Posted: 31 Jan 2008 10:53


That is something to be proud of Spyke!

And, if it is any consolation it was probably a harder workout for you to run at whatever rate you did than what she did!
Ara Bruno
Fitness Guru
Posts: 774
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 # Posted: 31 Jan 2008 13:35


Hey Spyke! Congrats... I just did the first part of the C25k plan yesterday and I was very happy although I think I will repeat week 1 again. You should join and do that with me! And yes after 25 mins my legs were killing me.

I know what you mean about the small people just zooming this one girl got on the treadmill beside me and went at a full sprint for like 30 mins got off and was barley sweating ... I went for 1 min at a brisk walk and was covered....
Dave Nicholson
The Master
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 # Posted: 31 Jan 2008 13:49


LOL!! I am going through the SAME! I will most likely (okay, definitely) be repeating week 2 of the C25k next week, but I'm excited about it. This morning I just decided to take a jog around the block - I think half because I liked that I was all dressed like a runner w/ my fleece and neck/ear warmer thing

I didn't make the full circuit I picked jogging, but I did over half, so now I'm going to keep doing that in the mornings until I can jog the whole thing, then add a few more blocks to the mix!

On the shoes, I haven't gotten good ones yet, but picked up some somewhat comfortable ones pretty cheap last week. They'll do until I start actually running a lot outside on the hard ground.
Rob M.
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 # Posted: 31 Jan 2008 14:22


I'm going to get a decent pair of shoes off of that zappo.com site tonight when I get home.

It is time for me to start hitting the cardio harder.
Spyke M
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 # Posted: 31 Jan 2008 14:47


Quoting: Bruno43
You should join and do that with me!


You're ON!

I do cardio every other day, so it's only those days that I'll be running... but I think that's enough, no?
Ara Bruno
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 # Posted: 31 Jan 2008 14:50


http://www.coolrunning.com/engine/2/2_3/181.shtml

That is the website/program I use... just says 3 days a week is all you need.
Bas Dirks
traineo Regular
Posts: 64
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 # Posted: 31 Jan 2008 15:25


Quoting: spyke
I do cardio every other day, so it's only those days that I'll be running... but I think that's enough, no?


Ye, in fact, don't go beyond 3 runs a week if your BMI is above 25, and your conditioning still weak.
Ara Bruno
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 # Posted: 31 Jan 2008 15:27


Quoting: basdirks
Ye, in fact, don't go beyond 3 runs a week if your BMI is above 25, and your conditioning still weak.


Does this include elliptical?
Spyke M
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 # Posted: 31 Jan 2008 15:30


Quoting: Bruno43
That is the website/program I use... just says 3 days a week is all you need.


I found the same program - and a PODCAST to tell me what to do and when to do it, so I don't have to take a piece of paper with me ;)
Spyke M
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 # Posted: 31 Jan 2008 15:31


Quoting: basdirks
Ye, in fact, don't go beyond 3 runs a week if your BMI is above 25, and your conditioning still weak.


Takin' it easy - I'll do week 1 ten times if I have to.

I'm too scared of injuries to overdo it completely. This is something I want to do for the rest of my life, so I don't want to ruin it from day 1!
Dave Nicholson
The Master
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 # Posted: 31 Jan 2008 15:40


I agree with keeping it to 3 days/week for recovery reasons, but I would refrain from using BMI for any reference at all! The made-up formula is misleading at best; a weight lifter with less than 15% body fat, at 5'8" and 185lbs would have a BMI of over 28, damn near obese by that standard. A friend of mine who is 5'8" was nearly 165, with extreme definition (around 10% body fat or less), and that comes out to a 25.1 BMI - overweight??

Use qualitative metrics - how do you feel? If your legs are sore, that's not bad. If your joints are sore, that is. At higher weights, consider supplementing with Glucosamine/Chondroitin to help with joint health. It takes 1-2 months to really kick in, but I was seeing results after 3-4 weeks and it's great. Also, the treadmill provides a "squishier" place to run than the street, so take advantage of that if you have a gym membership.

I will be working on this program 3-5X/week depending on how much time I have and what else I might be doing (this week it's going to be tough to get even 3 in, but I'm snowboarding on Saturday so that helps).
Dean Grimshawe
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 # Posted: 31 Jan 2008 15:53


I know what you mean there Dave.

I'm 5'8" and currently 172lbs, and my current goal is to run 8 miles in an hour.

You do the maths!! Technically it doesn't work out as I'm overweight and attempting to hit a relatively high goal in comparison. Won't stop me though.

I know I'm not designed to run around like that which is why I get most of my phys on the hills with a backpack (comes highly recommended as all you guys are already aware). Thats how the heavier man should really do it. Can train for 5-6 hours at a time in an environment where the whippets can't stand the heat. Who's not genetically gifted now then eh??
Dave Nicholson
The Master
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 # Posted: 31 Jan 2008 15:59


Two thumbs up!

But sometimes, you just want to show the skinny kids that you can run with them too


Dean Grimshawe
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 # Posted: 31 Jan 2008 16:01


Of course we do!!

Beat them in our own backyard, and then take the game to their turf and stuff them there as well!!

Blimey, we really are competitive aren't we
Ara Bruno
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 # Posted: 31 Jan 2008 16:37 - Edited by: Bruno43


Quoting: nicholman
But sometimes, you just want to show the skinny kids that you can run with them too


Back in college before I gained weight (240 lbs then) I went to work out with this track runner, very skinny kid who can run for days.

One time we were talking about it and he was said "Yeah, Ara over here puts me to shame on the treadmill for about 3 minutes"

It was a big big complament but it told me that I could be better at running than him if I chose to...and I chose to starting the 6th of January.. I will meet up with him and beat him for days. Then I will outlift him and when we go inside afterwards I will eat my fruits and veggies and he will eat his hamburger wondering where the hell I came from...
Bas Dirks
traineo Regular
Posts: 64
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 # Posted: 31 Jan 2008 16:49


Quoting: nicholman
I agree with keeping it to 3 days/week for recovery reasons, but I would refrain from using BMI for any reference at all!


Yeah, BMI is not a good reference, but you get the idea.
Quoting: Bruno43

Does this include elliptical?


No, don't think so.
Dave Nicholson
The Master
Posts: 2094
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 # Posted: 31 Jan 2008 17:14


Quoting: Bruno43
Does this include elliptical?



You can do cardio 7 days a week if you want. The reason there is more recovery time built into the running is that it is jarring on your joints, especially so for those of us that are so overweight. Pay attention to your body, know the difference between good pain and bad pain, and push yourself.
Spyke M
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 # Posted: 6 Feb 2008 10:33


Well, I got my running shoes. NOT fun being told in the store that most running shoes are made only for people that weigh up to 90kg... but we found some that were both right for the way I'm built and the way my feet are built.

Started the couch-to-5k program - I've run it two times so far, the third time being tomorrow. I don't think it's unsurmountable, but since I do it AFTER my 30 minutes elliptical, it's not the easiest thing I've ever done.

But I DO it, and I make it all the way through!! I can feel I'm pushing myself really hard but I LOVE IT. I usually sprint the last interval just so I can look really cool running so fast on the treadmill

But it feels great and I feel PROUD!!

- hoping that my new gym (three weeks until I begin there) has some treadmills that are a bit easier to use than the ones I'm using now...
Tim Wilson
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Posts: 650
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 # Posted: 6 Feb 2008 12:01


Quoting: spyke
NOT fun being told in the store that most running shoes are made only for people that weigh up to 90kg...


Did you tell them that that was the reason you were so big? Because they didn't make running shoes so you could run and lose weight?

Glad you found some that worked for you!

Quoting: spyke
But I DO it, and I make it all the way through!!


Good for you! Great job! Just listen to your body and don't overdo it!
Spyke M
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 # Posted: 6 Feb 2008 12:31


Quoting: timwilson
Just listen to your body and don't overdo it!


I'm just wondering... what's my body going to tell me if I DO overdo it? Any signs I should be looking for other than knee/ankle pain? 'Cause the knees and the ankles are doing just fine...
Dean Grimshawe
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Posts: 1178
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 # Posted: 6 Feb 2008 12:35


You'll know.

First signs are a gradual detoriation in performance, followed by being overly tired and hungrier than normal. Then you'll notice the lack of recovery between sessions and so forth.

Not to mention the soreness and aches and pains.

I used to be the absolute master of over training, till I realised it wasn't actually that clever of me.
Tim Wilson
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Posts: 650
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 # Posted: 6 Feb 2008 12:47


Quoting: wayofthewarrior
You'll know.

First signs are a gradual detoriation in performance, followed by being overly tired and hungrier than normal. Then you'll notice the lack of recovery between sessions and so forth.

Not to mention the soreness and aches and pains.

I used to be the absolute master of over training, till I realised it wasn't actually that clever of me.


What ^ He said

If you don't listen to your body, that is when you get injured which puts you out for a long time... and also that is the times you can get discouraged and it gets easy to give up.
Splint Chesthair
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Posts: 471
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 # Posted: 6 Feb 2008 15:01


Overtraining is the worst. I'm just recovering from a spell of it. I'm getting better at catching it early but it's so difficult to take some rest when you get into a groove and are feeling that you're more fit than you've ever been. I had to take about two weeks off from any really intense training to recover. Better to take your rest days every week than have to take two weeks of them in a row.
Dan Doucette
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Posts: 265
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 # Posted: 6 Feb 2008 15:17


This has been mentioned countless time but I'll repeat, get GOOD shoes, don't skimp out on your shoes, you might save $20-$50 now but you'll end up dishing that money out on knee surgery later on.

Another repeat, start slow. Run one day, 2-3k and take a two day break. When you run do more of a fast walk/slow jog, don't sprint. If you get shin splints, don't worry, pretty normal, just give yourself a week or so to recover and try again.

When running take lots of little steps rather than big steps, this will decrease the pressure on your joints which is important if you're heavier. Your head shouldn't bob that much when you run, if it does then you're doing it wrong.

Get to the gym and do some weights, work out your legs to make sure they are nice and strong and balanced. Work your calves, hamstring, inside and outside quads to make sure you don't have any weak spots on your legs.

If anything gets sore then take a break, let your body recover and then try again. You will be tearing muscle so it will need time to heal. If you do all this then you should be fine.
Spyke M
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Posts: 387
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 # Posted: 8 Feb 2008 11:14


should I be worried about a little ache in my knees?

I've asked the question before in relation to other pains, but I need to know when the pain is "good" or "bad"

Today for the first time (after 3x week one of the couch-to-5k program) I can feel an ache on the inner side of both knees. I don't notice the ache all the time, mostly when I'm going up stairs. I'm chalking it up to my legs getting used to the new running shoes (250 dollar shoes - I didn't save money ) which I used for the first time the last time I ran.

So, should I be worried or be considering buying a pair of knee supporters?
Dean Grimshawe
Fitness Guru
Posts: 1178
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 # Posted: 8 Feb 2008 12:12


Sounds like stress on the joint being highlighted by mildly inflamed ligaments/ tendons.

Just RICE it and take it easy. They'll come through fine, but they will need plenty of time to recover.

Over time you can protect the joint by strengthening the quads. As the knee is just a hinge joint, it can be supported well by the musculature of the leg as the muscle (with tendons etc..) actually overlaps the joint and gives it stability.

Joint pain isn't generally good pain, it is just a warning system to let you know that you're over training with respect to the limitations of your body. If you listen to it and allow adequate recovery, your body will reward you by growing stronger and stronger so gradually you can train 3 times as hard without observing the symptoms of overtraining. Because the machine you will have built will be designed for major off-roading!!
Spyke M
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Posts: 387
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 # Posted: 8 Feb 2008 12:15


Quoting: wayofthewarrior
Over time you can protect the joint by strengthening the quads. As the knee is just a hinge joint, it can be supported well by the musculature of the leg as the muscle (with tendons etc..) actually overlaps the joint and gives it stability.


I'm hoping the squats are helping me do just that?
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