Anonymous
Post 01/17/2018 17:56     Subject: Running tips?
Thanks for all of the great advice! I’m now doing the 5k program. It is nice to have something to work towards. Also hoping to get outside sooner than later!
Anonymous
Post 01/17/2018 17:55     Subject: Running tips?
Anonymous wrote:Try to get off the treadmill and outside at least once a week, if at all possible. I do not think treadmills are evil, but your running mechanics are different on the ground versus a belt. It’s also a good way to check your form, and monitor progress (see how you are doing without the belt propelling you).

When you are on the treadmill, adjust the incline up a little (.5% or 1% is enough), or choose a preset hills course set at a low grade, just to simulate outside running.

Warm ups and cool downs are important! I frequently blew them off in my 20s and early 30s, but now that I am am almost 40, I really need them.

What are your recommended WU/CD?
Anonymous
Post 01/17/2018 09:35     Subject: Running tips?
Try to get off the treadmill and outside at least once a week, if at all possible. I do not think treadmills are evil, but your running mechanics are different on the ground versus a belt. It’s also a good way to check your form, and monitor progress (see how you are doing without the belt propelling you).

When you are on the treadmill, adjust the incline up a little (.5% or 1% is enough), or choose a preset hills course set at a low grade, just to simulate outside running.

Warm ups and cool downs are important! I frequently blew them off in my 20s and early 30s, but now that I am am almost 40, I really need them.
Anonymous
Post 01/17/2018 09:02     Subject: Running tips?
Anonymous wrote:I started a couch to 5K program last fall, which starts off even lighter than that (1 to 1.5 minutes at a time, 20 minutes total). It builds up from there. It was definitely effective, I could really tell a difference after just a few weeks: my stamina improved, my stomach started to tighten up, my calves became much firmer.

You may want to take a look at one of those programs. Even if you don't need to start at the beginning, it'll give you a good idea of how to build the time as you improve. I liked having a goal to work towards each week, rather than just "run until I can't".


This is great advice!

I agree that I too like having a plan versus just doing what I can or think I should do and with all exercise you need a plan of progression to see results and changes. If you go to the gym and do the same exercise with the same weights and same number or repetitions every week you will never see change.

Couch to 5K is a great plan and something that I have come back to at various times when I have fallen out of running shape. If you feel a week is hard don't be afraid to repeat it.
Anonymous
Post 01/16/2018 19:55     Subject: Running tips?
I started a couch to 5K program last fall, which starts off even lighter than that (1 to 1.5 minutes at a time, 20 minutes total). It builds up from there. It was definitely effective, I could really tell a difference after just a few weeks: my stamina improved, my stomach started to tighten up, my calves became much firmer.

You may want to take a look at one of those programs. Even if you don't need to start at the beginning, it'll give you a good idea of how to build the time as you improve. I liked having a goal to work towards each week, rather than just "run until I can't".
Anonymous
Post 01/16/2018 19:45     Subject: Running tips?
After many years off, I’ve stared running again. I’m about 30lb overweight and so I’m trying to incorporate this as my cardio into a weightlifting routine. Where it stands now, I can make it about 2-2.5 minutes of running (5mph), followed by 2 min of walking (3mph), 2-2.5 run, 2 walk... for a total of 20 minutes. Is this even effective cardio? I am doing this 5 days a week.

Any tips for making this easier? How long will it take for me to improve my time?