Excercize/Running Advice?

[dropdeded 0]

I quit smoking 3 months ago, been riding a bike to class(4 miles round trip) 4 times a week, past 3 months. I was pretty much in good shape (roofer 17+ years) up until about a year ago when I started school. I have been working up to getting back in good physical condition. New years day so what the hell, no time like the present. I tried running about 2 miles this morning No stretching, no walking, just took off. Bad move. Kicked my ass.
Advice? Should I try this every day, every other day...

dropdeded

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The Dude Abides.
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[hipgnosis 0]

I tend to like doing cardio every other day at the most. You can then use the other days to lift weights and otherwise develop your physique.

You should definitely take the time to stretch out thoroughly before and after exercise though, otherwise you will feel about like you do now

The biggest thing to remember is that one or two long hard runs isn't going to make up for a year or so of neglect. Push yourself, but not too hard and you will start seeing results in a few weeks.

Oh, and for variety I'd suggest either doing some sports, martial arts, or something else. If you just do the same two miles all the time you'll get bored and burnt out.


Hipgnosis

[ifics 0]

I run the 2.5 mile circle from my house and back once every other day. Make sure you stretch real good before and after, if you don't know good stretches you should look some up or ask around. If I run every day my knees tend to act up, once every other day is working great for me right now though.

EDIT: what he said

[Daizey 0]

Definitely stretch well-it makes all the difference. And if you start running, go out and spend the extra money on a good pair of running sneakers. Seriously, people say it doesn't matter, but it does. I have the broken foot to prove it I went running without doing much stretching and had a really bad pair of sneakers. First i pulled a hamstring then later found i developed a stress fracture in my foot which ended up breaking. take the time to stretch and spend the extra money-its more than worth it.

Another great exercise that is really beneficial to your overall body is swimming. It works your whole body and is soo good for you. I swim competitively and I coach a bit as well, so if you ever decide to do some swimmign and need some workouts, feel free to pm me and ask

*daizey*

[slotperfect 7]

This is a great place to get started.

Best of luck to you!

New Runner

Arrive Safely

John

[ACMESkydiver 0]

Quote

I tried running about 2 miles this morning

Wow...that was your first mistake. Recreational/fitness runners are psychos!! My motto has always been "I only run when chased..."

~Jaye
Do not believe that possibly you can escape the reward of your action.

[tunaplanet 0]

Important thing is to take it easy at first and then be C-O-N-S-I-S-T-E-N-T

Make sure you come up with your agenda and stick to it. Personally, I have my own regiment I perform every morning, rain or shine 7 days a week. You don't have to neccessarily do seven a week, but at least 5 would be advised. Just be smart and committed and you will be fine.

Forty-two

[jkm2500 0]

When I am not deployed I am used to running at least 4 miles 3-4 times per week. Make sure that you stretch before you run, start out at a slow pace to loosen up. When you start you should train at target heart rate for a minimum of 20 minutes per exercise session. Shoes are important as others have said. You should replace your shoes every 500 miles or 6 months. DONT wear your running shoes to walk around in, it will ruin them. Finish up with a good sprint to peak out your heart rate.

It takes me about 28-30 minutes to complete 4 miles. That isnt great, but I am training for the Army's PT test which is 2 miles. I can run 2 miles in 13 mins or less.

The pain will go away in about a week if you keep at it. It takes 6 weeks to get into shape and 2 weeks to lose it. Have fun with it, and good luck.

PM if you want other hints.

heart rate calculator

The primary purpose of the Armed Forces is to prepare for and to prevail in combat should the need arise.

[dropdeded 0]

I swear, it was only 2 miles yesterday morning. About killed me I got up this morning and my calves are killing me. Im gonna tone it down a bit and try to do it right, but should I wait a day between, or just do a good warm up and go for it. Im kind of obsessive when I set my mind to something, and I dont wanna over do it.

dropdeded

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The Dude Abides.
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[meltdown 0]

You might try adding a little to your bike ride, or taking a longer route. I don't run at all (except on no wind landings

• Quote

[dropdeded 0]

OK, I feel better about what I did this morning. Went the same route, but walked about a third of the way, ran, and then walked the last part. I dont feel like I pushed myself, I mean hell, Im just starting out, no need to kill myself. Im gonna wait a bit and go for a bike ride.

Im gonna get this deal yet

dropdeded

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The Dude Abides.
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[lawrocket 3]

Tip 1 - Stretch and get some good shoes.

Tip 2 - don't overdo it. Start with some light jogging. Actually, your school should have a track. Why not go for a mile or two around the track and ride your bike home? The bike ride would make for a nice cool off. So what if you walk a few times on the track. That'll end.

The track also give some goals. Try running two miles at under 2:30 per lap. Then try lowering to 2:15 and then 2:00 (after about 3 or 4 months). That's a nice steady pace for you.

Then start rying the cross country. BTW, there are plenty of hotties at the track...

My wife is hotter than your wife.