All im used to is jogging on the elliptical for 30 minutes 4 times a week but Id like to start jogging/running outside.
I know that running outside is harder than on the elliptical so how long should I run for?
Thankyou :) Main aim is to tone my thighs !!
Follow a Couch to 5 K program eliptical is a different motion then running
First, read this thread about "toning."
Now, assuming that you actually mean "muscle tone," and not the commonly misused form that actually means "working out with less intensity because the fitness marketing industry told me so," then running isn't going to do it.
If your goal is to improve your cardiovascular health/efficiency and run races, then that's one thing. But if you're going for shapely legs and you don't care about improving your split-times or your one-mile pace, then it's off to the squat rack with you!
And despite the smilie face, I'm being serious. If you're not looking to run as a regular activity, then squats or lunges for your quads and deadlifts for your hamstrings.
But none of that matters until you get rid of any overlaying fat, and that comes from the basic and tried-and-true calories in vs. out.
There is a great book about beginning running program for woman( if you are one). I can't remember it right now. ---- It starts very slowly even if you have been on an indoor program. It starts with two minute walk warm up, then a one minute run or jog, one minute walk for 5 minutes total and two minute walk after. this is done 3-5 times a week. The body increases by one minute in each walk /jog by a week at a time. Ex- week two, two minutes walk, two minutes run/jog. Don't increase more quickly. When you reach 10 minutes on each, continue increasing the jog/ run by 30 seconds and decrease the walk. You also can get to a mileage count . When you have built enough jog time for your mile, a two minute walk. When you go to mileage, don't increase your mileage on each run during a one week period by more than 1/4 mile. This advice came from a mentor of mine when I was beginning "running". He won his age group ( 60yrs ) in the NYC marathon about 3 years ago. He would run with an overweight plodder like me or other marathoners.
It depends on what kind of elliptical that you are using. There is a kind, getting more popular, that has the front roller on a moveable track, and you can adjust the steepness (often called a crosstrainer). That kind is more like running. If you are using one of those, you can probably do something outdoors like: walk 7 minutes, run 15 minutes, walk 7 minutes. Gradually shorten your walking times, and increase your running times.
If you are on an "old school" elliptical, it isn't as similar to running as a cross trainer. The couch to 5K program is probably better for you in that case.
Not sure about the toning aspect of your question, but I'll second Couch to 5k (C25k). I like it because it's broken down into 9 week segments and progressively challenges you. I did the first two weeks of the program back in January/February but then a series of rainy days forced me to the elliptical. I'm going to re-start now though :)
As far as elliptical vs running outside, the difference I notice is where I feel the workout. I have the newer type of elliptical where you have the roller wheel on a track and can increase the resistance/incline and I feel the burn mostly in my quads and sometimes glutes. As for running on the road, I feel it more in my calves and the outsides of my legs.
I also recommend the Couch to 5K if you are looking to run outside or treadmill. I have never been a runner, but I did the program and I have already done 4 5K races this year alone. So if you want to get more cardio I fully support this program. If you want to get more muscle definition then I would also recommend weight lifting to be incorporated with it. Good Luck!
How to start running:
1. Start running.
There you go, you're a runner! Oh, you'll probably want to follow a couch-to-5K programme, and get some decent running shoes, and make sure you're eating and sleeping right, but those are just details.
Okay, yes, running is a lot harder than ellipticalling. The reason you only run for a minute at a time at first is your legs need to adapt to the impact and the higher power requirement. If you really feel like it, you can still do elliptical on your non-running days.
Get fitted for running shoes!
I hate the C25K, so instead I just went out and ran 1/4 of a mile 4 days a week in January (cold, and snowy here)...then bumped up to 1/2 mile 4 days a week. Now that the weather is nicer I am up to running over 2 miles!
I don't think running will really give you tone, it burns calories and improves your cardiovascular health!
Amen! As part of Team in Training, I coach people to run a full or half marathons. Many of my participants didn't start out as runners. My #1 piece of advice...just get out there and do it! Start running. Walk when you need to. Gradually decrease your amount of walking and increase your running!
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