How much running do i have to do to get into shape and lose some weight?

Question

Im 24, 5'10'' 173lbs. In the past two years i put on around 10lbs, maybe a little more. I started running yesterday. Ran half mile,(was tired) walked a lap, ran another half mile. Today i was able to run 1 mile, walk a lap and run another half mile.

How many miles do I have to get up to, to make a difference in my body. I also plan on incorporating some push-ups and situps, then start hitting the weights. i want to ease myself into this cause after being sedentary for 2 years, i don't want to hurt myself.

How many miles?

Answer 1

heres an awesome trick, do all of your weightlifing/pushups THEN do cardio, dont no why, but read about, tried it myself and it works!

always eat lots of fiber and protein

AND dont eat anything about 2 hours before you go to bed at night, its tough but if you get into the habit, it helps a bunch

make sure you always stretch before and after your running, and get good rest so you dont hurt yourself

your cardio you have now should work fine, just slowly add length and intensity.

Answer 2

This is a great site to get you started.

http://www.coolrunning.com/engine/2/2_3/...

Remember is not how far you run that helps you lose weight. Reaching your target heart rate and keeping there for certain amounts of time burns fat. For your age your target heart rate should be between 98–166 beats per minute (50 -85% intensity) and your 100% maximum heart reate is 195 beats per minute.

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After a few months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.

I would recommend self strengenthing exercises that you mentioned and don't forget to stretch before and cool down after.