I hate running, but...

I hate to run, but I keep reading about the dangers of belly fat and I've decided it's time to take care of it. I fall in the healthy BMI range, but I have a decent amount of belly fat. I've read that running is one of the best things you can do for belly fat. Can anyone give me some good tips for a beginner runner? How to start, how to breathe while running, etc. Thanks!

How much time to you have to spare for your run?

What are your current stats?

I became a runner over a year ago. Maybe I can help you. . .

Not to dissuade you from trying out running - but it isn't the only way to get rid of belly fat, nor will running target belly fat over other areas.

But if you find you enjoy it, go for it!

Honestly if you hate to run I'd say to find a different form of cardio.  I love to run so it's my motivation to get up out of the warm bed in the morning and hit the road because of how great I feel after.  If I hated it and was on the "because I have to" camp it'd be one more reason to just push it off!  

If you're still going to give it a shot, check out http://coolrunning.com/ ; they have a lot of good info for beginners.

I hate it too... it hurts my knees and shins, but it's great for my belly and I feel a million times better after.

From a fellow hater this is what I do.  I run with my pupp... he makes me want to go because he loves it... good dog.  If you can run with someone or something that loves it.  Maybe a hyperactive child?

Secound don't be afraid to start slow.  maybe really really slow.

I start by walking for two minutes then running for 30 secounds.  Walk for 2 minutes run for 30 secounds.  Then the next week make it 2 minutes of walking 1 minute of running/jogging.  Work your way into it.  Running for 3 minutes straight is great unless you have to throw up and lie down after wards.  It is much better for your body and your training if you run 10 minutes in little 30 secound bites! 

I recently started running because I have stubborn belly fat.  i've only been running about 3-4 weeks now, several times a week.  I ran/walked in intervals and that made it a LOT easier to get out and start doing it to begin with.  Then I gradually push myself to do just a little more every 2 or 3 days and I can tell you I've already seen a considerable difference.  (I've had 2 babies in the past 3 years and even when I'm not pregnant, people have asked me if I was.)  Today I looked at myself and I don't think anyone could think that.  I can also tell you that I've hated running all my life, but I think the more you do it, the better it gets.  My attitude toward running has changed.  One thing that helped me is by amazing myself - I never thought I'd run 1.5 miles, and then 2 miles, and 3, etc!  My latest goal is 3.5 miles (I still add a little walking in between each mile).  I started out running 1/8 or 1/4 mile stretches with walking in between.  I am so proud of what I've accomplished thus far that it keeps me pumped and I can't wait to see what else I can do!

Good luck if you decide this is right for you!

It's there are other ways to lose fat, but I have to say from experience, running is probably the most effective. 

Like others have suggested start slowly maybe 90 seconds walking 30 seconds jogging and repeat.  Make sure you get yourself good footwear to avoid shin splints and knee problems.  Damage your knee and you won't be able to walk much less run.

Running will make you mentally tough as well as help you to lose weight.

Good luck!

if you really hate running, you probably won't keep it up.  but you might find that you do like it, once you get going.  i like it for a lot of reasons: it's cheap, convenient, time-effective, and i have to take the dog out anyway, so i might as well run.  but on the best days, it's also meditative and incredibly satisfying.

not everybody is built for running, though; if it hurts, be prepared to try something else.

a lot of people like the treadmill and/or ipod.  i don't like either.  when i run with music, it keeps me too mentally present and doesn't allow me to get to that meditative state. 

there are lots of good begin-to-run programs.  a lot of people like couch-to-5k, but it's pretty aggressive.  if you need something a little kinder, go waaaay back to my first journal entry, where you'll find one that starts at zero. 

make sure you have good shoes and socks, hey?  shoes are obvious, but i was amazed at the difference good running socks made.

A recent study found that interval running burned more belly fat calorie for calorie than steady state running (though this is probably due to interval training burning more overall fat per calorie than steady state)

good link, sully.  but i found the full article, and the high-intensity group didn't do intervals: they alternated high and low-intensity days.

here's how they defined the high-intensity exercise group:

HIET

Participants completed a 16-wk supervised moderate to high-intensity exercise intervention. Participants were progressed to five exercise sessions (days) per week by week 5. Three days per week (e.g., M, W, F), participants exercised at an intensity midway between the LTand the VO2peak (RPE È15–17), and on the remaining 2 d (e.g., T, Th), they exercised at or below their LT (RPE È10–12). The progression of caloric expenditures and the velocity and duration adjustments were made as described for LIET, with the exception that participants always had 3 dIwkj1 9 LT and 1 dIwkj1 G LT training session was added at week 3 and again at week 5.

sorry about the formatting weirdness; some of the cut-and-paste didn't really translate.

The best and ONLY advice I will/can give is not to do it to much. U will start to hate it, and will stop doing it all together. Start doing it once or twice a week..and make sure to mix it up with weights and elliptical and swimming and wahtever else you can think of.

You can even just run 10 minuits before a work out. Run 10 minuit sbefore you bike..or run 10 minuits before weights..or run 10 min before ellpptical...just DONT over run because u will stop completly

Original Post by pgeorgian:

good link, sully.  but i found the full article, and the high-intensity group didn't do intervals: they alternated high and low-intensity days.

That's good to know, thanks. 

Thanks, everyone, for all the help! I am 5' 7" and 154. I have been exercising regularly for a little over a year - 4-7 times a week. I do TaeBo and Walk Away the Pounds (Leslie Sansone) and a little bit of strength training. I'm really just looking to add to what I am already doing. I think I could maybe do 20-30 minutes 4 times a week. I need some new shoes - I'm looking at some New Balance - do they make good running shoes? I'm on a tight budget, so nothing to pricey...

I hated running when I first started... now I love it. I was a gymnast for 18 years, and running is commonly used as a "punishment" for other sports. That and distance running uses completely different muscles than gymnastics. (Gymnastics = fast twitch, Running = slow twitch). I took up running to lose weight 2 years after my retirement, and I never thought I would continue with it and eventually run in races. So, there is hope. :)

There are a lot of good reasons to cardio for health, but it's not really the weight/fat loss tool that a lot of people make it out to be. Most people vastly overestimate the amount of calories they burn running. If it's strictly about weight loss, I'd rather just cut out one serving of salad dressing, or a handful of chips, or one piece of peanut butter toast than jog for 30 minutes, and the caloric end result will be about the same. Cardio is important for health, but you may find that it's easier to lose fat by adjusting the diet side of the equation.

And, as always, I will recommend weight lifting (with heavy weights, not baby dumbbells) because the more lean mass you have, the higher your basil metabolic rate.

Original Post by ladyduece:

 

If you're still going to give it a shot, check out http://coolrunning.com/ ; they have a lot of good info for beginners.

http://www.coolrunning.com/engine/2/2_3/181.s html

A friend of mine did this and went from sedentary couch potato in October to running a 5k in March.  She loved this regimin.

I HATED running when I started.  HATED HATED HATED!  I had to force myself to go... I actually went and bought a pair of expensive running shoes to guarantee that I would keep it up (I hate to waste money)! After a few weeks, I started looking forward to my afternoon jogs!  You can tell that you have exercised after a hard jog, and after you see how sexy your legs will start to look it will be SO worth it! If you can stay disciplined enough to do it consistently for a few weeks, even if you dread it, you will get to the point where you enjoy it.  Especially now as the weather is getting nicer, you can play with your routine a bit.  Take different routes throughout your neighborhood, experiment with hills, etc.  Running outside is definately more interesting than losing your mind on the never-ending treadmill!

You certainly don't have to run to lose belly fat. You can simply walk 10,000 steps on a daily basis and reduce your belly size! You can also do the elliptical trainer, use the rowing machine, stair-stepper &/or lift weights! All of these things combat belly fat and will ultimately reduce it! You don't have to submit yourself to something you don't like. I hate running but I use the elliptical, treadmill (to walk) & stair stepper on a daily basis! 

I hate running too but it's helped me lose over 42 pounds thus far!  I started very simple ... walking 30 minutes a day for at least a month to build up some strength in my legs.  I let my body dictate when I was ready to try running.  I didn't force the issue.  I then found a program on iTunes to run 1 mile in a month and I did that.  Now I am in the middle of week 2 of the couch to 5k program.  That program was a FREE podcast on itunes.

Running has been the best thing to happen to me from a weight loss perspective.  I limit it to 3 times a week and no more than 30-40 minutes of walk/run work.  I doubt I will go farther than a 5k but I will let my body tell me when I get there.

http://itunes.apple.com/WebObjects/MZStore.wo a/wa/viewAlbum?id=268624711&s=143441

http://itunes.apple.com/WebObjects/MZStore.wo a/wa/viewPodcast?id=173959170

Hope this helps.

Felix

Well, the sad truth is that there is no such thing as "targetting" areas where you burn the most fat from. The good news is that if you work out at all, you're going to burn fat as long as you keep the basic ratio of calories consumed:calories burned in check. :)

Anyway, running is awesome. It's great for you both mentally and physically, though you're definitely not alone when it comes to hating it (I try to get my sister to run with me all the time and she REFUSES.) Try things to make it more enjoyable - an mp3 player is a MUST HAVE for running so you can put on some upbeat tunes to keep you energized, motivated, and distracted from how tired you might be getting. I personally like to flip on some AC/DC or Led Zeppelin and run like there's no tomorrow. ;) If you don't want to go that route, try taking a buddy with you; this works both for motivation (for both of you) and because you'll have conversation to distract you. After all, if you can't hold a conversation for breathing too hard, you're probably overexerting yourself anyway. Also, maybe take a pet with you - my pup is the best running companion ever because he NEVER runs out of energy. Other things like good shoes, good socks, staying hydrated (always carry a bottle of water WITH YOU), running/jogging somewhere with nice scenery (like the beach or a nice park) and wearing comfortable/supportive clothes are just as important. If you can be comfortable and have fun while you run, it doesn't seem like so much of a chore to do. Think of it as something you HAVE to do, just like cooking dinner or going to work; don't think of it as having to shuffle other things around in your day so you can squeeze in a jog. That will only lead to being unmotivated, bored, and a general loss of interest.

Also, from my experience, hanging leg pull-ups are one of the best ways to flatten your stomach. Basically, hang from rings or a bar, and lift your knees up to your chest (not flat against, but you get the idea.) It really works the lower stomach and helps to define the rectus abdominal muscles. At first I HATED these, but after seeing what a massive effect they had on my abs, they're not so bad anymore.

Good luck and keep it up!

I'd say try running, because a lot of people end up liking it more than they think... but if you still don't ilke it then do something else! 

I think people forget that cardio is good for just that ... your heart. It burns calories, not fat. Building muscle and eating less calories than you burn is what burns fat. I started training for a marathon a while ago, got up to 13 miles before i got hurt and stopped. Since I wasn't watching my food intake, I didn't really lose that much weight, or at least anything I noticed. My legs and butt got into good shape but it didn't do much for my abs.

I started walking with short bursts of running last year with the goal of general improvement in health...weight....etc. Now I've lost 40+lbs and my stomach is flat as a pancake. I do basic crunches as well. So as I stabilized my weight(eating all very healthy foods) the fat slowly disappeared around my middle. I went from a 42" waist to a 35". I walk 90% of the time but walk hard and fast.