Run Run Away

Question:

The only suggestion I’m having problems with is the suggestion to only run 3 or 4 times a week. I’m starting to get addicted to this. With my job, I’m quickly finding that running is a stress-reliever. At least I’m not running 2x a day. Right now I’m doing my run/walk for 6 days and then resting one day.

It’s OK to do some kind of workout on your off days.  If it’s a running workout, just be sure to take it *very* easy on the off days — maybe include lots of walking.  Better yet, why not head to the gym or to the pool and get some upper-body work in.

Response:

Better yet, why not head to the gym or to the pool and get some upper-body work in. <<< I’m on holiday in England right now, staying in a very small town. Getting to and from a gym would be almost impossible. However, I’ve lifted for years and will return to that once I get back to Atlanta next month. In the meantime, I’m complimenting my running with isometrics, pushups and crunches.

Response:

Thanks Amy. I have starting doing just that and trying to always keep in mind the axiom "Eat for what you’re about to do and not for what you’ve just done". I know lots of people that will work out and then eat ice cream, defending it by saying "I’ve earned it". Instead, I’ve planned my bigger meal about 1 1/2 hours before my run and specifically think of it as fuel for the run itself.

– Hide quoted text — Show quoted text – One more post on wieght loss and running …. What all of you are saying is that running has caused you to change in one way or another the process of eating.   What I was saying , maybe not very clear, is running by itself is not a good wieght loss program.  If one dosn’t replace the calories you used in running at some point you will come to a halt.   We are all saying, I think, the same thing.   Running causes a person to look at the whole of their life.   We then start tuneing up parts that we have abused.  If we stay at it we become more and more the person that we were should have been all along. ak

Response:

This is something that has been easier than I thought. I generally drink about 5 or 6 cokes a day, but have cut down to drinking water almost exclusively. I think I’ve had 2 cokes in the week and half I’ve been running.

Yes, I agree Jeff. Also, one easy thing for me to give up when I had weight loss goals was soda. If someone even cuts out 2 to 3 sodas a day, that totals up to a lot of calories (going from memory 300 to 450). I drink a soda every once in a while if I want something sweet, but in general I prefer water. I drink water all day long. They also say that often times when you feel hungry you are actually thristy, because many people do not hydrate themselves properly during the day and get their water by breaking down food. Tony Mueller

– Hide quoted text — Show quoted text – When I was hungry I ate, but I just ate smaller portions. That’ll do it. Another trick is to eat the same sized portions, only of different, less caloric, items. Or to leave out the one high-calorie thing in the meal. A big key is to heighten one’s awareness of how many calories are in things, and what a calorie actually means as far as your diet is concerned. What really opened my eyes was a book by Dr. Howard Shapiro, "Picture Perfect Weight Loss". It basically shows photos of food, in ways that illustrate their calorie content. For example, there might be a picture of a cup of cashews, a big equals sign, then eight baked potatoes with salsa (both are 880 calories). Sounds corny, but it’s very effective. When you realize that that egg roll basically cancels out your three-mile run, you think twice about ordering it.  - Jeff

Response:

Instead of wasting everyone’s bandwidth answering each reply, I will just a global THANKS to everyone that was kind enough to offer their advice. I have carefully read through all the suggestions and have modified my training regimen as follows: 1 & 2) I only run once a day now and instead of 3 laps, what I do is the following: run 3, walk 1, run 2, walk 1, run 1, walk 1 I was really quite surprised that I was able to do this as I’m completely out of breath by the time I finish the first 3 laps. However, each walking lap enables me to rest sufficiently to run again. I’m sure that this longer workout (it takes about 25 minutes) will be better for me. 3) I’ve whacked the cals back up since as everyone said 1,000 is way too low for me (I’m 5′1" and 205). I know it’s mostly fluid, but I’ve lost about 7 pounds in the week and half I’ve been working out and eating better and feel much better with tons more energy. The funny thing is that the first week, I felt exhausted all the time. Now, into the second week, I guess my body is adapting. The only suggestion I’m having problems with is the suggestion to only run 3 or 4 times a week. I’m starting to get addicted to this. With my job, I’m quickly finding that running is a stress-reliever. At least I’m not running 2x a day. Right now I’m doing my run/walk for 6 days and then resting one day. Thanks again for all the advice! Tom

Response:

When I was hungry I ate, but I just ate smaller portions.

That’ll do it. Another trick is to eat the same sized portions, only of different, less caloric, items. Or to leave out the one high-calorie thing in the meal. A big key is to heighten one’s awareness of how many calories are in things, and what a calorie actually means as far as your diet is concerned. What really opened my eyes was a book by Dr. Howard Shapiro, "Picture Perfect Weight Loss". It basically shows photos of food, in ways that illustrate their calorie content. For example, there might be a picture of a cup of cashews, a big equals sign, then eight baked potatoes with salsa (both are 880 calories). Sounds corny, but it’s very effective. When you realize that that egg roll basically cancels out your three-mile run, you think twice about ordering it.  - Jeff

Response:

Yes, I agree Jeff. Also, one easy thing for me to give up when I had weight loss goals was soda. If someone even cuts out 2 to 3 sodas a day, that totals up to a lot of calories (going from memory 300 to 450). I drink a soda every once in a while if I want something sweet, but in general I prefer water. I drink water all day long. They also say that often times when you feel hungry you are actually thristy, because many people do not hydrate themselves properly during the day and get their water by breaking down food. Tony Mueller – Hide quoted text — Show quoted text – When I was hungry I ate, but I just ate smaller portions. That’ll do it. Another trick is to eat the same sized portions, only of different, less caloric, items. Or to leave out the one high-calorie thing in the meal. A big key is to heighten one’s awareness of how many calories are in things, and what a calorie actually means as far as your diet is concerned. What really opened my eyes was a book by Dr. Howard Shapiro, "Picture Perfect Weight Loss". It basically shows photos of food, in ways that illustrate their calorie content. For example, there might be a picture of a cup of cashews, a big equals sign, then eight baked potatoes with salsa (both are 880 calories). Sounds corny, but it’s very effective. When you realize that that egg roll basically cancels out your three-mile run, you think twice about ordering it.  - Jeff

Response:

Hey I am not a marathoner.. I did a learn to run clinic last year. The clinic started us out doing 1 min walk and 1 min run. We gradually increased to 30 mins non-stop- about 5k. The next clinic I did was a 10k and it was taught using the same method except this time it was 10 mins run and 1 min walk. I found it to be very effective. You might want to do 10 and 1 to start if you are comfortable with it, but if not, then do 5 or whatever you can handle. I find I can really push my distance with a 10 and 1 routine. I think another good rule to follow is to not increase your overall weekly distancew by more than 10% per week. If you do 10k this week, you can move up to 11 next week. As a beginer, I know I wanted to run and run and run, and then learned about overtraining.. ouch. probably best to stay at 1 run per day, 3-4 times a week. nothing worse than hurting yourself and being off for months. Best of luck! Jenn – Hide quoted text — Show quoted text – I’m slightly embarrassed posting this to a group that looks like it’s largely made up of marathoners, but in hopes that I can get some advice for a beginner like me, here goes… I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: 1) I’ve been running twice daily and it’s still very difficult. I certainly don’t expect to breeze through it in record time considering that I’ve only been running for 5 days. However, how long should it take to get to the point where it’s a bit easier and I can then make the decision to either run farther or keep the same distance and run faster?

Response:

Tom – running is NOT a way to lose weight.   You may lose some weight

Running is not a way to lose weight—sorry but this is an idiotic statement.

I agree with Sam, not Amy, but not just because of the reasons he listed.  I find when I run it actually decreases my appetite overall. I’m famished after a run, but eating a very small meal (200-300 cals) makes me full.  Then I’m hungry again 3 hours later, but again I can’t eat much before feeling full.  So when I run (or do any strenuous exercise) , I eat more smaller meals, which keeps my overall intake down, and is better for me. — Asya Kamsky I will complete a marathon and raise $5000 for the SF AIDS Foundation, Dec 9, 2001, Honolulu, Hawaii.   Sponsor me! For more information see http://www.things.org/~asya/why.html

Response:

I agree with Sam here 100%. When I first started getting in shape, I lost 50+ pounds in a year using an approach like this. When I was hungry I ate, but I just ate smaller portions. I also did a lot of running and other cardio work. Now, I run for the sport of it and my diet and workout regimen seem very natural and easy to maintain. Tony Mueller – Hide quoted text — Show quoted text – Running is not a way to lose weight—sorry but this is an idiotic statement. I agree that a change in eating behavior increases the rate of weight loss (assuming the alternative would be no change in energy intake but an increase in energy expenditure). 1 pound (~0.5kg) per week is a reasonable weight loss goal.  At that rate, it would only take half a year to lose 20 pounds (okay that would be 26 pounds, but I figure on some gains and losses along the way) and not 2 years. Increase energy expenditure by 250kcals per day (walking or running ~2.5 miles–depending on one’s weight and a little on intensity) and decreasing energy intake by 250 kcals/day (generally can be done without severe restrictions) gives you ~3000 kcals/week (again I figure people will not hit the goal each day).  A little less that a pound of fat per week, but certainly reasonable.  Research has shown that people who exercise and add modest dietary restriction keep the weight off longer while also maintaining or increasing lean mass—the real added benefit. I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: Tom – running is NOT a way to lose weight.   You may lose some weight by running but let me share a few numbers with you.   You’ll burn around 100 cal a mile no matter what the speed you run.  Some burn a few more some a few less but 100 cal is about average.  There is about 3200 cal in one pound of fat.  Yes 3200 cal.  This means you’ll have to run 32 miles to lose one pound of fat.   After you run your bmr will increase a few cals but still not enough to use only running as a weight loss program. To lose weight one must change what you are eating.  Replace fat with carbos.  Study your diet then use a healthy eating program.  You’ll need to change your eating life style.  It should take around two years to reduce your weight 20pd. the healthy method. 2) Is it ok to be running twice a day? Its ok but not necessary.  If you are running for endurance aka the long haul then start slowly, very slowly.   You can get your heart and lungs up to par but the bones, leg muscles and tendons take longer. Running is a life style – enjoy are the path.  There is no short cut. 3) I’m drinking 3 litres of water a day. My wife says that’s too much. Is  3 litres too much considering that I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ? The amount of water one should drink is based on what needs to be replaced.  A healthy body will balance the amount of fluid it needs. Most runner drink too much water.  They tend to use water as a excuse to rest.  If you are runner under 60 min in a day with temp under 85F tend you don’t need water on the course.  If your urine is straw to white colored then your water intake is ok.  Dark urine is a sign you need more water. ak

Response:

Running is not a way to lose weight—sorry but this is an idiotic statement. I agree that a change in eating behavior increases the rate of weight loss (assuming the alternative would be no change in energy intake but an increase in energy expenditure). 1 pound (~0.5kg) per week is a reasonable weight loss goal.  At that rate, it would only take half a year to lose 20 pounds (okay that would be 26 pounds, but I figure on some gains and losses along the way) and not 2 years. Increase energy expenditure by 250kcals per day (walking or running ~2.5 miles–depending on one’s weight and a little on intensity) and decreasing energy intake by 250 kcals/day (generally can be done without severe restrictions) gives you ~3000 kcals/week (again I figure people will not hit the goal each day).  A little less that a pound of fat per week, but certainly reasonable.  Research has shown that people who exercise and add modest dietary restriction keep the weight off longer while also maintaining or increasing lean mass—the real added benefit.

– Hide quoted text — Show quoted text – I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: Tom – running is NOT a way to lose weight.   You may lose some weight by running but let me share a few numbers with you.   You’ll burn around 100 cal a mile no matter what the speed you run.  Some burn a few more some a few less but 100 cal is about average.  There is about 3200 cal in one pound of fat.  Yes 3200 cal.  This means you’ll have to run 32 miles to lose one pound of fat.   After you run your bmr will increase a few cals but still not enough to use only running as a weight loss program. To lose weight one must change what you are eating.  Replace fat with carbos.  Study your diet then use a healthy eating program.  You’ll need to change your eating life style.  It should take around two years to reduce your weight 20pd. the healthy method. 2) Is it ok to be running twice a day? Its ok but not necessary.  If you are running for endurance aka the long haul then start slowly, very slowly.   You can get your heart and lungs up to par but the bones, leg muscles and tendons take longer. Running is a life style – enjoy are the path.  There is no short cut. 3) I’m drinking 3 litres of water a day. My wife says that’s too much. Is 3 litres too much considering that I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ? The amount of water one should drink is based on what needs to be replaced.  A healthy body will balance the amount of fluid it needs. Most runner drink too much water.  They tend to use water as a excuse to rest.  If you are runner under 60 min in a day with temp under 85F tend you don’t need water on the course.  If your urine is straw to white colored then your water intake is ok.  Dark urine is a sign you need more water. ak

Response:

Hi Tom, 1) It’s better to extend the number of minutes you are running than trying to run faster. I would suggest cutting down on your speed a bit and just try to run farther. 2) Running twice a day probably doesn’t help much. It’s great to be that motivated, but you will probably get more out of your workouts by running once a day and making this a higher quality workout. I would suggest trying to work yourself up to 30 minutes even if you have to walk part of the way. I think you will get more out of this. 3) I drink so much water that it’s unreal. Once after hot and humid 5K race I drank 8 (0.5 liters) = four liters of water within a couple of hours. I very rarely drink soda and drink water all day long even on my off days. I have no idea of much much water I drink, but I would guess that I drink well over 3 liters a day even on my off days. I drink as much water as I need and I don’t even think about it. About eating less than 1000 calories. I think this is a bad idea. Cut back on your food with smaller portions and exercise, but do not starve yourself. If your body starts to think it is starving, your metabolism will slow down and try to conserve all of it’s energy and it’s very easy to blow up like a balloon once you start to add calories to your diet again. What you want to do is keep your metabolism at it’s current level or make it faster by working out and eating less at the same time. Cutting back your portions by little as 10% to 20% and exercising can help. Drinking water instead of soda helps. Many people who go with the starvation diets end up heavier than they started. Good luck with your running and diet goals! Tony Mueller – Hide quoted text — Show quoted text – I’m slightly embarrassed posting this to a group that looks like it’s largely made up of marathoners, but in hopes that I can get some advice for a beginner like me, here goes… I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: 1) I’ve been running twice daily and it’s still very difficult. I certainly don’t expect to breeze through it in record time considering that I’ve only been running for 5 days. However, how long should it take to get to the point where it’s a bit easier and I can then make the decision to either run farther or keep the same distance and run faster? 2) Is it ok to be running twice a day? 3) I’m drinking 3 litres of water a day. My wife says that’s too much. Is 3 litres too much considering that I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ? Thanks in advance, Tom

Response:

I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: 1) I’ve been running twice daily and it’s still very difficult. I certainly don’t expect to breeze through it in record time considering that I’ve only been running for 5 days. However, how long should it take to get to the point where it’s a bit easier and I can then make the decision to either run farther or keep the same distance and run faster?

Why are you running twice a day if you only started running 5 days ago?  It will take a month or two at least, and there will always be rough days. However, eventually you get to the point where the good days come closer together and are so good as to propel you through the bad days. 2) Is it ok to be running twice a day?

I guess it’s ok, but for a beginner it would be better just to run once a day and go a little farther.  If you run twice a day you risk injuries and early overtraining that might be hard to get over. 3) I’m drinking 3 litres of water a day. My wife says that’s too much. Is 3 litres too much considering that I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ?

It’s really hard to drink too much water.  In fact, I would say that unless you really force yourself and drink a couple more glasses after you feel like you’re going to throw up, you can’t drink too much water.  3 liters is certainly not enough to harm you.  I once had over 1.5 liters in 15 minutes after a run.  In general, a lot of water is good. -jeff – Hide quoted text — Show quoted text – Thanks in advance, Tom

Response:

The amount of water one should drink is based on what needs to be replaced.  A healthy body will balance the amount of fluid it needs. Most runner drink too much water.  They tend to use water as a excuse to rest.  If you are runner under 60 min in a day with temp under 85F tend you don’t need water on the course.  If your urine is straw to white colored then your water intake is ok.  Dark urine is a sign you need more water.

  Amy, I agree with you here 100%. I don’t carry a water bottle on most of my runs shorter than an hour. However, he started that the 3 litre water intake was for the entire day. I don’t think 3 litres of water a day is abnormal for even a non runner. In fact, most people do not drink enough water on a daily basis. I think I saw somehing on CNN that said something like 45% of people don’t hydrate themselves enough, which leads to increased appetite (because you can get water through food), headaches, ??poor sleeping??, etc… They also said that many school children don’t drink any water during an entire school day…. just food for thought. Tony Mueller

Response:

First, I would say no to running twice a day.  You might also consider mixing walking and running until your fitness increases. Second, 3L is not too much water. Third, 1000kcals is way too little.  That is a pretty dramatic reduction. See a registered dietitian for some help in this area.

– Hide quoted text — Show quoted text – I’m slightly embarrassed posting this to a group that looks like it’s largely made up of marathoners, but in hopes that I can get some advice for a beginner like me, here goes… I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: 1) I’ve been running twice daily and it’s still very difficult. I certainly don’t expect to breeze through it in record time considering that I’ve only been running for 5 days. However, how long should it take to get to the point where it’s a bit easier and I can then make the decision to either run farther or keep the same distance and run faster? 2) Is it ok to be running twice a day? 3) I’m drinking 3 litres of water a day. My wife says that’s too much. Is 3 litres too much considering that I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ? Thanks in advance, Tom

Response:

how long should it take to get to the point where it’s a bit easier and I can then make the decision to either run farther or keep the same distance and run faster?

Others have answered these questions, so I’ll just second their advice and put a coupla cents in. When I began running, I shot for a goal of being able to run for 30 minutes non-stop, which took about a month to reach (your mileage *will* vary). I did this using the run-walk method, going out for 30 minutes, four times a week, gradually decreasing the walking portions and increasing the running portions. I then worked on increasing distance. Increased speed is a natural by-product of this. There are types of training you can do that specifically address speed, but, from what I’ve read, it’s best to do speedwork after you’ve built a solid base of running fitness. 2) Is it ok to be running twice a day?

I wouldn’t recommend it. In fact, I’d tell you to not even run every day. Days off, especially at the beginning, are vital for improvement, and they reduce the risk of injuries. One of the tricks to getting better at running is to stress your muscles, then let them recover. They will recover to a point that is stronger than they were. Elite runners have very short recovery times. We newbies do not! Respect this fact and you will go far. Literally. I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ?

Those calories are gonna have to increase. All that’s doing is slowing down your metabolism, which isn’t helping your weight or your running. Yes, the way to lose weight is to exercise more and eat fewer calories. One might be tempted to conclude that to lose weight fast, one should exercise a ton and eat next to nothing. But it doesn’t work that way. Overtraining/undereating is no better than undertraining/overeating. If you get in an easy 9-12 miles a week, and reduce your caloric intake by a paltry 300-400 calories a day, you’ll likely lose a nice, safe pound or pound-and-a-half a week. I did this when I started, and went from 215 to 195 in five months, without starving and without injury. Sounds like you have more motivation than me, so it probably won’t even take you that long. Good luck!  - Jeff

Response:

 I would switch from two one mile runs to one ’slow’ two mile run per day even if you have to walk a little.  Try not to do too much too soon.  You will risk either injury or burn out.  I’ve been running for years but it still takes me about one mile before my breathing and stride feel smooth so increase your distance a little. Rick

– Hide quoted text — Show quoted text – I’m slightly embarrassed posting this to a group that looks like it’s largely made up of marathoners, but in hopes that I can get some advice for a beginner like me, here goes… I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: 1) I’ve been running twice daily and it’s still very difficult. I certainly don’t expect to breeze through it in record time considering that I’ve only been running for 5 days. However, how long should it take to get to the point where it’s a bit easier and I can then make the decision to either run farther or keep the same distance and run faster? 2) Is it ok to be running twice a day? 3) I’m drinking 3 litres of water a day. My wife says that’s too much. Is 3 litres too much considering that I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ? Thanks in advance, Tom

Response:

1)Think in minutes not in distance. Try to run slower but longer. 2)If you want to loose weight it might be better to have one long run than two short ones. 3)I don’t think 3 litres of water is too much, but I’m sure 1000 calories is too little. You should see a dietician about this. When I started running, a little less than 10 years ago, I had to walk after 20 seconds. Run-walk-run-walk-run… did it for me. It went so good, I started to run too fast…. and lost speed (I know this sounds funny). I then discovered the pulse meter and I still use it to slow me down and help me to run longer. In the beginning my weight was 235 and running didn’t lower that, I ran for about 2 year without loosing anything. It’s only after changing my diet that the scales went as low as 195. People did ask me a few times too often if I was feeling alright, so I went back up. For now it’s 213 and I feel good with 6′2" in height. — Arthur Bamps, Brussels Belgium Visit Arthur’s Marathon Page http://users.chello.be/cr32000/

– Hide quoted text — Show quoted text – I’m slightly embarrassed posting this to a group that looks like it’s largely made up of marathoners, but in hopes that I can get some advice for a beginner like me, here goes… I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: 1) I’ve been running twice daily and it’s still very difficult. I certainly don’t expect to breeze through it in record time considering that I’ve only been running for 5 days. However, how long should it take to get to the point where it’s a bit easier and I can then make the decision to either run farther or keep the same distance and run faster? 2) Is it ok to be running twice a day? 3) I’m drinking 3 litres of water a day. My wife says that’s too much. Is 3 litres too much considering that I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ? Thanks in advance, Tom

Response:

– Hide quoted text — Show quoted text – I’m slightly embarrassed posting this to a group that looks like it’s largely made up of marathoners, but in hopes that I can get some advice for a beginner like me, here goes… I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: 1) I’ve been running twice daily and it’s still very difficult. I certainly don’t expect to breeze through it in record time considering that I’ve only been running for 5 days. However, how long should it take to get to the point where it’s a bit easier and I can then make the decision to either run farther or keep the same distance and run faster?

You’ll probably be running a lot more comfortably after the first month and it should really start to get easy after about 3 months, I guess. 2) Is it ok to be running twice a day?

It’s probably not a good idea for a beginner. You body will have to adapt quite a lot, quite quickly at the start and it can only do this with adequate rest. Three (or maybe four) runs per week is plenty to be starting with. 3) I’m drinking 3 litres of water a day. My wife says that’s too much. Is 3 litres too much considering that I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ?

3 litres is quite a lot, but not too excessive, 2 litres would be just as good (unless it gets really hot during your training – I find I can lose a couple of kilos of weight in an hour running in 30 deg.C weather). You probably should increase your food intake though, 1600 cals a day is pretty much the minimum safe level for a sustained diet. Very low intakes like 1000 cals/day are only really suitable for a week or so… your body needs food, especially protein and adequate vitamins, to adapt properly to your training. — Regards, Barry Running & Stuff: http://distancerunner.tmfweb.nl "The woods are lovely, dark and deep; but I have training logs to keep; and miles to run before I sleep". – Hide quoted text — Show quoted text – Thanks in advance, Tom

Response:

I’m slightly embarrassed posting this to a group that looks like it’s largely made up of marathoners, but in hopes that I can get some advice for a beginner like me, here goes… I’m about 20 lbs overweight and have just begun running. I started only Tuesday and run three laps around a flood plain close to a friend’s house (I’m guessing it’s about a mile in length). Here are my questions: 1) I’ve been running twice daily and it’s still very difficult. I certainly don’t expect to breeze through it in record time considering that I’ve only been running for 5 days. However, how long should it take to get to the point where it’s a bit easier and I can then make the decision to either run farther or keep the same distance and run faster? 2) Is it ok to be running twice a day? 3) I’m drinking 3 litres of water a day. My wife says that’s too much. Is 3 litres too much considering that I’m running twice a day and eating less than 1000 calaries (I weigh about 205) ? Thanks in advance, Tom

Response:

I would also advise not to run every day (i.e., 7 days a week.)

Agreed Rest and cross training do wonders.

Exactly what is defined as cross-training these days? Weightwork?

Response:

I would also advise not to run every day (i.e., 7 days a week.) Agreed Rest and cross training do wonders. Exactly what is defined as cross-training these days? Weightwork?

Technicaly I don’t think I could offer a definition, and I’m sure other folks here have a range of opinions on supplimental or alternative exercise. But what I personally consider/understand as cross training is alternative exercise that works or focuses on different muscle groups and/or training regimes, i.e., swimming, biking, or my personal favorite: backpacking and power hiking. (I always seem to get a boost in my running after a week off when I do nothing but hike.) I guess I would consider weight training as complimentary depending on the focus, or any targeted resistence exercise. Also sit ups and stretching. Anyway that’s my humble opine. Tom Phillips

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I would also advise not to run every day (i.e., 7 days a week.) Agreed Rest and cross training do wonders. Exactly what is defined as cross-training these days? Weightwork?

I second what Tom and Satish have said. Cross-training can be anything that’s not running of the type you are training for. While power hiking might usually be considered cross-training, it is part of the technique for hilly ultras. So in that case, hiking might be considered actual training, but usually it’s considered cross-training. I would also add snowshoeing, snowshoe running, skiing, etc to the list. Usually the purpose of cross-training is to rest some muscles / tendons, etc that might be over used in running or to strengthen (in a non-pounding manner) some muscles / tendons that might be weaker than the others. There is almost always some overlap among systems, though. So you need to log all your activities and balance your workload to avoid overdoing something. Similarly, don’t put hard days of anything back to back as a beginner (sometimes this is done in more advanced training). Also, I’m considering signing up for a 5K race in a few months(as a training motivator), but I’m sure to be incredibly slow, and I’d rather not be humiliated–any thoughts on whether this is a good idea?

Anyone who crosses the finish line is a success! IMHO, it’s much better to be challenged by an event or a particular course and come in toward the back of the pack, than to do something easy or to not make it to the starting line. (FWIW, I practice what I preach – in the couple events I’ve done, I’ve been one of the last few to finish.)  So go for it and remember to have fun! Dot

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Tom: Learn to listen to your body.  Just pushing through and ignoring signs of soreness and accumulative fatigue can make injury setbacks likely. Push for a while and then give yourself an easy week.  Easy enough that you are raring to go again.  During this easy week your body rebuilds itself to meet the demands.  Without it, you do not improve as much.  One easy week a month makes sense. Regarding two runs a day.  The usual reason an experienced runner runs twice a day is to pile on the miles in preparation for a marathon or other long event.  Of course, no beginner should be concerned with this kind of mileage.  BUT, there is absolutely no reason not to consider two modest runs a day if this fits your schedule.  Feel free to be original on this point. AND, if you want to run 5-7 days a weeks, just do a very short run on alternate days.  This keeps you regular.  Walking breaks do wonders as you have found.  Hope you are also having fun with it. – Hide quoted text — Show quoted text – Do the 5|k and enjoy it.  Don’t worry about being humiliated.  Everyone will be thinking about his/her own performance and no one will be thinking about yours.  Congratulations and keep up the good work. After a year of getting healthier–losing fortysome pounds through diet, strength training, and workouts on an elliptical machine, a week ago I decided try a run.  I’ve never been able to run even a quarter mile, and hadn’t tried it since the miserable mile-runs we had to attempt in high school.  To my delight, I found I could comfortably, though slowly, run 2 miles without stopping.  I’ve done four more 2-mile runs since then, and I’m finding it addictive. Anyway, I’m wondering where to go from here.  I’d like to continue running for fitness, and I’m concerned about injury.  Does anyone have book recommendations?  Website recommendations?  Also, I’m considering signing up for a 5K race in a few months(as a training motivator), but I’m sure to be incredibly slow, and I’d rather not be humiliated–any thoughts on whether this is a good idea? Thanks in advance, Anna

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    It is hard to add anything to want Satash wrote, but I can add just two things.     Generally it is wise to limit any increase in milage to just 10% or less from week to week to prevent injury.     Running does not include pain.  If you feel pain associated with running, stop at least intill you know what it is. — Joseph E. Meehan 26 + 6 = 1  It’s Irish Math

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Do the 5|k and enjoy it.  Don’t worry about being humiliated.  Everyone will be thinking about his/her own performance and no one will be thinking about yours.  Congratulations and keep up the good work.

– Hide quoted text — Show quoted text – After a year of getting healthier–losing fortysome pounds through diet, strength training, and workouts on an elliptical machine, a week ago I decided try a run.  I’ve never been able to run even a quarter mile, and hadn’t tried it since the miserable mile-runs we had to attempt in high school.  To my delight, I found I could comfortably, though slowly, run 2 miles without stopping.  I’ve done four more 2-mile runs since then, and I’m finding it addictive. Anyway, I’m wondering where to go from here.  I’d like to continue running for fitness, and I’m concerned about injury.  Does anyone have book recommendations?  Website recommendations?  Also, I’m considering signing up for a 5K race in a few months(as a training motivator), but I’m sure to be incredibly slow, and I’d rather not be humiliated–any thoughts on whether this is a good idea? Thanks in advance, Anna

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I’d like to continue  running for fitness, and I’m concerned about injury. <snip 5) Make sure you have good running shoe that you feel comfortable wearing – preferably bought from a specialty running store

All excellent advice, but I would add "shoes, shoes, shoes." Comfortable shoes isn’t the criteria, but shoes matched to your feet. Have your feet and walking/running gait examined by an expert (like a sports podiatrist…) Get shoes and/or orthotics accordingly. Improper footgear is the cause of much pain and injury. I would also advise not to run every day (i.e., 7 days a week.) Rest and cross training do wonders.

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After a year of getting healthier–losing fortysome pounds through diet, strength training, and workouts on an elliptical machine, a week ago I decided try a run.  I’ve never been able to run even a quarter mile, and hadn’t tried it since the miserable mile-runs we had to attempt in high school.  To my delight, I found I could comfortably, though slowly, run 2 miles without stopping.  I’ve done four more 2-mile runs since then, and I’m finding it addictive. Anyway, I’m wondering where to go from here.  I’d like to continue running for fitness, and I’m concerned about injury.  Does anyone have book recommendations?  Website recommendations?  Also, I’m considering signing up for a 5K race in a few months(as a training motivator), but I’m sure to be incredibly slow, and I’d rather not be humiliated–any thoughts on whether this is a good idea? Thanks in advance, Anna

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Congratulations on your new found hobby! Yes, it’s addictive and great thing is that it’s a nice addiction to have. Anyway, I’m wondering where to go from here.  

1) Keep a running log. It just amazes you. Great morale and confidence booster. You will be pleasantly surprised by your progress over weeks, months and then years.  I’d like to continue  running for fitness, and I’m concerned about injury. 2) Don’t push too much. It’s too tempting for beginners to increase mileage (and speed) once they know they can run. Take it easy. Gradually increase your distance. 3) Don’t try to cover more distance AND at faster pace on the same run. Keep some days for just running little longer and on some days just run little faster than usual. Don’t combine speed and distance both on the same run. 4) Keep variety. Take at least 2 days off in the beginning. Run on different routes, roads and trails. That’s what I find about running really interesting. This way I explore more backroads, city roads and trails. It’s fun to get your exercise and at the same time get to see different places. Run shorter distances on some days, longer on others. 5) Make sure you have good running shoe that you feel comfortable wearing – preferably bought from a specialty running store   Does anyone have book recommendations?  Website recommendations? 6) http://www.runnersworld.com/     http://www.runningtimes.com/     http://www.coolrunning.com/     http://www.newrunner.com/     and of course rec.running ! Also, I’m considering signing up for a 5K race in a few months(as a training motivator), but I’m sure to be incredibly slow, and I’d rather not be humiliated–any thoughts on whether this is a good idea?

7) Excellent idea. Go for it. It’s always good to have a goal. Then you are more directed and focused on your efforts. Don’t worry. I too am incredibly slow runner but am ready to run a half marathon tomorrow. I have been running for almost little over year now and still don’t bother much about speed. I just kept increasing my mileage gradually and speed came with it naturally. Good luck and enjoy your runs! – Satish

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