Advice on how to become a good runner, starting out being overweight and totally non-athletic.

Question

I'm 30 years old and about 25 pounds overweight. I'm 5'3.5" and about 149 pounds.

I would like to start running but I'm not in very good shape. I walk a lot with my friends, typically about 6 miles a few times a week.

I would like to get some tips on how to become a great runner, how to best warm up, what kind of a schedule I should set in order to increase to potentially doing marathons a few years down the road... and how to go about getting started without buring out or getting hurt.

If I plan to start running in the mornings, early and before work, should I eat something beforehand and if so, what and how much???

All advice appreciated. Thanks.

Answer 1

Baby steps.  That's what it's all about.  Go slow and easy. Make it fun and train with a group or someone else, it really helps.

I had never been athletic, was always chosen last in school gym class, and up until three months ago, couldn't run half a block.  I was about 20 pounds overweight.

I started with the Leukemia Society's Team in Training Program (not exactly free, you have a fundraising commitment), and yesterday I just completed my first half-marathon.  That's just 12 weeks into training.  I walked most of it but I ran enough to get a 15-minute mile, so that's pretty good for couch potato to athlete.  In two more months, I'll do the Denver Marathon with them.

You can check out some of my training schedule and workouts on my blog.  I started with just trying to last 10 minutes on bicycle and treadmill, worked up to 30 minutes (walking), and slowly started adding in one minute here and there of running.  Voila, here I be, completeing a half-marathon.

Answer 2

Here is a recent article that explains the new medical thinking on exercise and weight loss.   It says you have to work out 5x a week, at least 50 minutes a day, and provides tips for getting it done.  You want at least a portion of each session to be intense; that means starting out walking but doing a little running, and as you improve you do more and more running, and faster.  But really, before you start thinking exclusively about running, you should be thinking more broadly about fitness.  You should not try to lose 25 lbs from just running; that puts all the strain on your legs; so get the upper body involved.

Here is the article I referenced, a guide to fitness, and a guide to running.

http://www.findingdulcinea.com/news/heal...

http://www.findingdulcinea.com/guides/He...

http://www.findingdulcinea.com/guides/Sp...

Answer 3

You are on the right track now, keep doing what you are doing, but every once in awhile break into a jog for a period that is comfortable to you, once you lose the rest of the weight ( by walking)

we'll give you some workouts

Answer 4

ok sence you new to running and a little over weight ill tell you all i know.

what you should eat befopr and after.

befor 1-2 hours eat a good sorce of fruit, starch and protein.

nothing greesy or acidy.

after just a normal daying triangle and try to stay away form greesy and acidy foods.

for starting off running|warmups|cooldowns|streches

for your warmup you want to run for about 2 mins just a nice jog/run

after the warmup you want to strech head to toe go to the link at the bottom of this post. and you also can look up soem on google.

for starting up running you should run about 15-20 min it should be a jog/run dont push your self but if it feels to easy run a little longer.

cooldown. after you get dont running 15-20 mins take a brake and then take a nice jog/fast walk for 2 mins.

some tips dont drink milk befor running it will make you sick.

also dont sprint at all dering you 15- 20/ or more min run.

and when you start running more than 25 mins you should run a short day then a long day.

that means if you run 1 mile the next day you run 2 then the next day you should try to run 1.5 miles sso your not allways pushing yourself every day.

and you should run about 5 days a week and then take a 2 day brake to give your mussles a rest.

any more questions email me at [e-mail]

http://running.about.com/od/stretchingwa...