Advice for loosing weight - Running tips?

Question

I am currently on a cutting diet, i do a weight session 2 / 3 times a week and i am intriducing cardio in via the treadmill.

How often should i run? How far should i be doing? How quick?

any tips appreciated

Answer 1

The best way to get fit/loose wait by running, is not (as most people do) running constantly at the same speed, run at intervals. For example, run at a fast speed almost sprint for say 1 min, then slow it way down for a few mins, then speed it up to about 3/4 pace for 5 mins, then slow it way down till almost a walk for a few mins. keep repeating this and  it should do the trick

Answer 2

three times a week - week end and friday wld be gd!!!

u should run about 2000 m a day!!/ few times around the park!! start with a jog u wldnt ge tired!!! important 2 carry water with u!!

u shld about complete 2000m in 15 minutes!!!

Answer 3

If you want to get in shape- RUN

If you just want to lose weight- WALK for 1 hour a day

Answer 4

If you are going out running or jogging outside I would say to go out for half an hour (30mins) - any less than that and its barely worth changing to go out and showering afterwards - that is if you are running on the roads. You should burn up 400 - 500 calories doing that at a reasonable pace.

Obviously if you are in the gym then you are allready changed etc.. I would still try to aim for 15mins to get a reasonable cardio workout ( I get bored on the tredmill and find it mentally hard to get to 30 mins so I tend to do 20 mins). If you are on the treadmill set the incline to 1 degree

Try to do a few runs a week, if you can do 3 half hour runs, you should be loosing about 1/2lb a week.

Now for speed. Aim to run at a erceived effort level of 7 to 8. That is if 10 is working as hard as you can and 1 is standing still, then go at what you think would be a 7 or 8 (this is different for everyone - my 8 might be 10mph, someone else it might be 7 mph). On a treadmill you might run a couple of minutes and then have to reduce the speed to a new level 8, next time you set off go at the lower level.

Having said that aim for 8mph, which is a good starting speed.

You could vary your running. I am assuming you are going on a treadmill, not sure why, just a feeling I get.

Try doing a 10 minute run, starting at about effort level 6, every minute increase the incline by 1 and see how far you get (its tricky!).

Try doing a 10 minute run starting at effort level 6, and then every 30 seconds increase the speed by 0.2mph

Hope that helps a bit

Answer 5

i was in the same boat as you a few months ago.

i started out using a cross trainer for a few months until i got my body used to the idea of exercise.

i then started running 6 times a week on the roads outside my house.(which is on the foot of a mountain!!!) i could barely run a couple of 100 yards to start with but i just stuck at it. i kept adding a few dozen yards every day untill i was eventually running 2 miles mostly up hill. it was hard work but i really hate it if i miss a days running.

i now use  weights 3 times a week now for conditioning after a run and had to purchase more weight as i felt i wasnt being pushed enough.

i've managed to shed 2 and a half stone. it took a while to do it but it has really changed my outlook on life.

i would advise you to only use the treadmill for a short time and than hit the roads and parks for as its more enjoyable than exercising in doors.

just go at your own pace and keep pushing yourself a little more each day and you'll  soon notice the results.

Answer 6

loosing weight means more hard work outs, try jugging in a 3km in about 2 times a day how bawt dat

Answer 7

Hi. You need to do cardio to lose weight as this is what burns calories so you are right to be introducing cardio into your excercise sessions.

The ideal would be to warm up on the treadmill before your weight sessions for 15 minutes each times and then cool down on the excercise bike for 15 minutes.

Then, on the days when you don't do weights, do a special cardio session.

On a typical diet, you won't really start affecting your weight too much with cardio for the first 30 minutes.

If you are not used to running, you may need to build up to this. Don't worry if you find it hard at first. Your body gets "fit" really quickly and you will soon find that if you push yourself a little at first, you will get less short of breath and find it exponentially easier.

You may find it more fun to run if you run outdoors though. The treadmill can get boring unless your gym has TVs or you can enjoy listening to music whilst you run.

I would definitely recommend starting out on the treadmill though as, if you run cross-country without training, you can are more prone to muscle pain and injuries due to the uneven surfaces.

Essentially, you should run 3 times a week for at least 30 minutes. How quick really depends on you. Don't push yourself too hard but you have to push yourself a little to make a difference.

Start off slowly (about 5-6 on a normal treadmill). This could be a brisk walk or a slow jog depending on your size. After a few minutes, go up to 8 and initially keep going as long as you can. You will find that you can tell when you want to go faster because you will feel that you can.

The trick is that you need to feel out of breath and sweat.

One tip I can give you though is not to eat anything for 15-30 minutes before you run because this will usually give you a stitch. If you want to eat an energy bar or something to help you, make sure it is well before you start on the treadmill.

Another tip is to always stretch a little before you start running.

Grip your ankle standing up and pull it up to your backside. Stay straight and you will feel your front thigh muscles stretch.

Do a hamstring stretch as well (ask in your gym as this one is hard to describe in writing).

You also need to stretch your achilles tendons and your calves. You can do this by placing your toes on the side of the treadmillm keeping your heel on the floor. Do this foot by foot as you will lose your balance if not!

Hope this helps!