New Jogging Routine

Does anyone have any advice on starting a running, jogging routine?  I am starting up again after 2 kids and need to loose weight and get in better shape.  Any advice would be appreciated.  Any nutrition for runners would be appreciated

thanks, Selym

I think the tried and true method is the Couch to 5K program.  If you want to take it slower, insert a few repeats of the same week.

For nutrition...  If you are looking for nutrition while running, then mostly what you need to worry about is staying hydrated until your runs get over 45 minutes to an hour.

If you are referring to nutrition as in a runner's diet, then I think you should research that.  Runner's World has a book called The Runner's Diet, and there are plenty of web sites to help with that.  You don't need to change your diet much to run a 5K, and you can use the calculators on this site to help you calculate a deficit you can work with.

For a lot of people, eating 5 or 6 small meals a day helps.

thanks very much for your email.  is there a cost associated with this program or is it free through this website?

FREE!  I live for free :)

Free is always good! :)

Another good one is Jeff Galloway.

http://www.jeffgalloway.com/training/5k.html

All of them have similar principles.  Start off easy, with getting up to walking around 30 minutes.  Then start inserting some short jogs.  Then keep bumping the jogs up longer, until you're ready to run a full 5k.  For Mr. Galloway, he advocates not running the entire distance anyway... The most you'd run is 10 minutes, followed by a 1 minute walk.  People doing this have done entire marathons, and done it faster than by running the entire thing.  With less recovery time after.

One thing I'd advise is to get good shoes early in the process, and get shoe advice from an expert.  Go to a running store, and have them fit a pair of shoes to your running form.  Old worn down tennis shoes will NOT protect your joints properly from the impacts of running.

The other thing, especially with summer, is to keep hydrated.  Lots of water.

Good luck!

Clint

Start slowly, walk and then run. Speed walking is also an option. Mix it up, run a little walk, speed walk. Stretch before and after. Wear good running shoes. Add strength training 3 days a week to build strength and endurance. After you are into it a while think about adding some HIIT, (sprints) Do at least 30 minutes.

I tried running off and on for years. In the past year I decided to only walk. I walk hard while listening to rowdy rock music but it paid off. I make sure I do a minimum of 30 mins each day but frequently go 40 mins. I lost weight and all my health stats came back in line. BP down significantly, Cholesterol down to normal, etc.  The only thing is it takes time for results...months.

Nthing good running shoes. Find a running store in your area (NOT a generic sporting goods store at the mall) and spend $70-$100.

Spend a lot of time walking. Most beginning jogging programs I've seen have you run/walk three days a week. Take the time to go for a half-hour walk three other days a week.

Follow your program as it's laid out. Make a committment to yourself to follow this through for twelve weeks (or however long it is). No matter how much it sucks, you can stick with this for that long, right?

Keep a journal, whether on paper or on the web somewhere (coolrunning, nike.com). Log your miles, time, and most importantly, how you felt during and after running. When you're struggling for motivation around week 8 or 9, go back and read your first few entries, and you'll realize how far you've come.

The only exercise-specific nutrition tip I have is to take in some calories 10-30 minutes after exercise. Liquid nutrition is ideal, and the ratio should be 4:1 carbs:protein. I mix whey powder and sugar in water, but I'll also eat peanut butter on an english muffin, peanut butter and an apple, cottage cheese and melon, etc.

I'd like to echo finding a beginner's running program, I'm sure even "About.com" has a decent one, or even a local running store might have a beginner's program (both stores in my area do).  I really would recommend a running group, at your level - they keep you honest, and from heading out and pushing to hard/fast, which leads to injury, and a loss of interest in running.

I can't recommend enough: get good shoes!  Your foot may have unique quirks you're not aware of, and the employees at running stores are happy to spend time working with you to find the best fit.

Journalling really helps a lot.  There are lots of good online tools, or just keep a notebook.  I always record my weight, amount of sleep, weather, how I felt (energy wise), my pace, my distance and people I ran with.  I monitor my nutrition, as well, when I start putting on weight (I love my carbs a little too much during training!).  

I find that looking back, and seeing the great progress I've made, over the years, is very gratifying.  Then when you feel stalled, you pull out old entries and just see how far you've come!

Running is the most rewarding and fantastic activity I've ever commited to.  I've made loads of good friends, and love getting out there 5X per week.