Learn to Run - AGAIN - want to do this with me??

*** New People Always Welcome ***

So, maybe some of you have done this with me, way back when. I started a thread called "Learn to Run" Check it out http://caloriecount.about.com/learn-run-wants -ft27698. We had lots of people join & lots of "graduates" who could run 5K in 8 weeks!! Way to go all of you!!

So, I lost a bunch of weight & then coasted for a bit longer than a year with no exercise & not watching what I eat. But eventually that catches up with you. I'm about 10lbs heavier - so not to bad. But I have to get back into this. Who's with me??

Here's how it goes . . .

It's an 8 week course. You should do it at least 3x a week so you're ready for the next week, & don't forget to stretch before & after.  (I actually really like 4x a week & it really prepares me for the next week's numbers)

Take your car or GPS system & figure out a 3.1 mile or 5 km route & then run/walk for the minutes it says below until you reach 3.1 miles or 5 km.

Week 1 - Walk 3 mins, Run 1 min
Week 2 - Walk 3 mins, Run 2 mins
Week 3 - Walk 2 mins, Run 3 mins
Week 4 - Walk 2 mins, Run 5 mins
Week 5 - Walk 2 mins, Run 7 mins
Week 6 - Walk 2 mins, Run10 mins
Week 7 - Walk 1 min, Run 14 mins
Week 8 - Walk 30 seconds, Run 18 mins 

It also says for week 8, if you find that you don't HAVE to stop running after the 18 minutes, then by all means, carry on without the walking break.

Dee

upstate I know how you feel with the scale...One day it will be down a pound and the next it is up...I hate it. But I do cheat on the weekends too. You could be building muscle to so don't give up. Try getting a tape measure and keep track of the inches you are losing..I bet you have lost a few!! Sometimes you lose more in inches then in pounds...You are doing good...keep at it!

ok so im starting this a bit late, but im going to try it...one ? though, how fast should i run...is it as fast as i can, just an easy jog, or somewhere in between?

crzy,

Most start pretty easy unless you are already in good shape. You should be able to hold a conversation without being completely winded. Good luck and keep us posted on your progress.

Welcome, crzy. I would start off with a gentle jog and work from there like plindholdt recommends.

Hi plindholdt, thnx fot the encouragement!  Yes, I have lost inches..and today the scale FINALLY moved down! I calculated all my cal's eaten/burned based on the amt of cal's I should eat and it all added up to a whopping -1lb. But better than nothing! I realize I need to exercise A LOT to burn cal's because I refuse to 'starve' myself and slow down my metabolism.

The jogging really ups my cal's burned, so no way am I gonna quit now!

off to clean, it does burn a lot of cal's (lol), then will do my walk/jog later today.

Have a good Friday everyone!

I'm in ... though I just walk 3kms these days .. and that takes me about 30 minute ... plus I have never been a runner .... hope I can do this..... I tried running yesterday (I hadn't read this post then ) and I found myself tired and out of breath after the 1st minute .... and I managed 3 minutes in whole 30 minute jog (I'm embarrassed to admit this ) ... But I do want to be able to run 5kms without stopping .... I know I have a long way to go ... 

Hi anusha, no reason to be emarrassed! you should see me 'jog' LOL you have to work up to it, you'll get there.

I did pretty well today; went for about an hour + doing the walk/jog. I always jog better (meaning my legs don't hurt & are warmed up) at the end of my routine. The last part I did about 20 minutes without stopping.

Plin,  your mio HR monitor-does it show cals burned?

hey everyone, so i did this 2day 4 the 1st time. i started on week 1 and it took me just under 40 min and it was hard, but not impossible. is 40 min normal or am i going to slow, either way it was a great workout.  I burned twice as many calories than i did just jogging for 15 mins and i wasn't bored.  Im def gonna keep this up.

oh i don't know if you all know this but you sweat ALOT so i suggest not wearing a grey t-shirt to the gym like i didi LOL. have a great weekend!!!

I DID IT !!!! YAY !!!!  am actually excited about going to the gym today 

Original Post by anusha_rao:

I DID IT !!!! YAY !!!!  am actually excited about going to the gym today 

 How come I could do it yesterday and not today ????? I was drained in 20 minutes today ..... whereas yesterday I felt that I could have continued for even longer .... 

I did change my machine but the speed and inclination were the same ... Can anyone please tell me what went wrong ??

I love this idea of training!

I've been walking/running for about 3 weeks now with the treadmill but since I've built up my endurance I no longer feel challenged., and I didn't know how to go about increasing my speed but I'm going to try this!

Thank you so much for posting this up! Its going to be great help!

Anusha,

I had the same problem today. Maybe 2 days in a row to begin is too much or maybe we were not hydrated well enough.

And yes the Mio HRM tells you how many cals you have burned also.

I agree with Plindholdt .... so I'm planning to do this walk+jog one day and just walk the next day ... then back to walk + jog ... hopefully this will work 

Anusha

Got the MIO watch/HR monitor--LOVE IT! 

Plindholdt, what percentage of your HR do you stay in? Mine shows 60-70% walking fast, and 70-80% when I jog. I have been reading that 60-70% is when you burn the most fat, and 70-80% your body burns more carbs as fuel (but more calories overall in shorter time) so I  have to put in more time walking if I don't do the jog, to burn the calories. Love that it shows how many calories burned!

I have backed off on increasing the jogging..my knee started to hurt and I am going to try to stay within the 60-70% HR to burn off the fat, drop some weight, increase my fitness level and then work to increase the jogging as that happens.

Good luck to everyone here!

I've been trying to push myself to run for a while. i've never been the running type at all! Althought i played softball in high school we didn't really run as much as you would think. I already take 3 fitness classes a week but my dad says i need to boost my cardio. He just got me a heart rate monitor yesterday. And it dawned on me that there might be post about running. And look... the first one i found in the fitness section is about running. I'm quite excited/ nervous. I am 197 lbs and 5'9"... and i'm leaving for vacation in two weeks with my family and i'm really nervous abou tnot being able to go to my work out classes. My aunt is actually doing this whole calorie counter/ (she's doing Weight watchers) thing with me. We talked about going running in the mornings to keep up our activity level. But now she's in bed with a what we believe is a hernia... I was afraid if i didn't start running now by jumping into it during vacation it wouldn't stick. Anyone have amy tips on getting started. I really would like to keep up in the morning to get it over with. I work 7am-6 pm my work out classes are 3 days after wrk during the work week. So i have a feeling once i leave those classes i won't go run.. And if i did it in the morning it would wake me up and boost my metabolism. The thing is i'm dreading getting up a full 2 hours before i normally do. I shower at night and if i run in the mornings i have to get up even earlier to shower after i run. Anyways. i guess i just want someone to lay the line down and tell me if i want it bad enough i'll do it. or give me some type of tips to get the ball rolling.. anyways goodl uck to everyone!!

So I've been stalking this thread for a little while becuase its EXACTLY what I've been looking for. Right now I'm gym dependant, but in a few weeks I will be separated from my gym and wont have anything but a road and a lake for two or so months, so I'm trying to get my butt into shape for that =) Today was day 1.... jeez. It was a little rough at first, and I was thinking "Oh god, how am I going to finish this?" But then it got better even with the first workout.... I was able to go from 1 minute of running to 3-4 with the 3 minute break. It took a long time-- 45:30 to do the whole 3.1 miles, but I will definitely stick with this I think.

I just started running a little over 3 weeks ago.  I decided that I want to fit back in to all the pants I bought when I lost a bunch of weight 2 years ago and can't wear right now.  I have been using a training program I found online but would really like to join this thread.  I have been easily able to do 3 minutes running / 1 minute walking but would like to increase my endurance to be able to run for longer periods of time.  I am going to try this progam starting in week 4 (since that's where I am in the other program). 

I've never been much for exercise.  Seriously.  When I lost about 28 lbs 2 years ago, I did it solely through diet changes.  Now that I have gained about 10lbs back, I decided to start excercising regularly.  I joined a gym that has all the basics for only $10/month and is open duringthe week until 10pm.  That helps bc I work 8am-6pm with an hour and a half commute tacked on to both ends of that.  So there is no way I'm getting up any earlier than i do to exercise.  I like exercising at night too. 

OK, sorry for the rambling.  My best time for 3.1 mi so far is 35min. 15sec.  I would like to be able to run the entire thing in a quicker time.  We'll see.

UPstate,

I usually am in the 70-80% range when jogging. As I have gotten in better cardio shape I find that my HR drops quickly when I am in the recovery walk...which is what you want. As far as the range for burning cals or fat..I like to get my HR up to the higher end. I just feel better and feel like I have done something more then when I stay in a slower pace. I am glad you like the Mio. Make sure that you have the correct weight in it and it gives a fairly accurate reading.

man i haven't worked out in like a week because summer classes started as did my work.  i need to get up early, but that would mean like 5 am or running late at like nine.  which is better for you? do you really boost your metabolism working out in the morning or is that just a myth.

Hi

I started this programme this week on week 2 and can currently compleate the 5k in 42 minites.  I'm super excited about getting faster and find the walk run walk run helps make the treadmill not so mind numbing.  Its been great reading how everyones been getting on.  I know i'm joining late but i'm super motivated.  Good luck with your running everyone. xx

Its great to know that everyone has come so far ... :) I had to stop for a few days (menstrual cramps !!! ) and started off again today ... though I was slower than my previous attempt ... I completed it and felt good and not wiped out ... i took 46 mins (slow I know ) ..

and  crzysbgrl I guess its true that if you work out in the morning it increases your metabolic rate but am not sure .. but more than that its sure to give you an active start ((compared to the usual lethargic one )) and  when teamed with a good breakfast it should keep you energised for long ..(but the best time to workout is the one you can stick too and be consistent ... )  :) ... though the calorie you burn will remain the same...