Jogging is always the place to start. Start by jogging maybe a mile a day, or if you want to do sprinting, run 100 meters and then rest for a period and do it again. As you get more conditioed you can increase on those two work outs (Longer jogs, farther, and more sprints).
Best time of day to run is around dusk or dawn (less heat)
You could always get away from your neighborhood to a track or such.
Lastly, run on grass when possible, it's better for avoiding injuries.
Eat bananas, they will help you to avoid painful cramps and stay hydrated
Hope I helped.
I've stopped running for about 2 months now, when i start running again will i suck?
you will b out of shape
running is not like bball or football that you cant do it for like 2 months and just come baka nd still b good at it
just start off slow and than move your way up again cuz if u try to start like you did b4 than u will get really sore and more than likley pull something
hope i helped
1. Get medical clearance from your doctor before you get started.
2. Getting the right running shoes for your foot type is crucial for comfort and injury prevention . Visit a running store to get expert advice on buying the right running shoes .
3. Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes. You should always end your workout with a cool down.
4. Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.
5. Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.
6. Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.
7. Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.
8. Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.
9. Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.
10. Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.
11. Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve.
How could I start running to train for the track team?
if you could u could ask to be on the team and just say u didnt know when it started and start running with them
if not... i'd start by running by yourself or with a group and start off slow and then pick it up and add distance like have one day thats 2 miles then 3 then 2 then 4 or something also practice sprinting things and if u dont like one do the other theres also field events which here are long jump (jumping into the sand) high jump pole vault and shot put and discs you could also try those and for which one ur good at i'd go with the one that u like the most but u can normally be in 3 or4 events at a meet! so have fun!
How to prepare yourself for running in the military?
The way I did it when I started training for marathon races was a run/walk program. The trick is to advance, but not too quickly and listen to your body, if you have a rough day, just let it go and do what you can, rest, then get back out there and kick some ***.
Day 1&2 - R3min/W3min - 2 miles
Day 3 - Rest
Day 4 & 5 - R3min/W2min - 2 miles
Day6 - Rest
Day 7 - 4 mile walk
Day 1&2 - R4/W3 - 2 miles
Day 3 - Rest
Day 4 & 5 - R4/W2 - 2miles
Day 6 - Rest
Day 7 - 4 mile walk
Repeat this schedule ramping up your running minutes and decreasing walking until you can run an entire mile without walking, usually about 7-9 min of running. Then start the entire program over adding another mile of distance. When you add another mile add another mile to your walk on day 7. the reason day 7 is only walking it gives your muscles a good long stretch which is what you need. Also, make sure you stretch, calves, hamstrings, quads before and after running. Also, if you start to feel pain in your knees or shins, then return to the previous weeks Run/walk times because you advanced too soon. Now some people stick to the same 2 weeks schedule for only 2 weeks and some for a month, just depends on how your body handles the increase stress of running. Also, make sure to run outside and even pavement, treadmills are really bad for doing this exercise.
Running up and down the stairs good way to burn calories and lose fat?
icecardinals is wrong about the amount of calories burnt in an hour on a treadmill. I do interval training on a treadmill for 20 minutes and I burn 220calories. So as long as you workout with high intensity you should burn about the same..escpecially running up and down stairs! Thats tough stuff. Maybe even try intervals on the steps. Run up and down at a fairly fast pace, and then up and down at a medium pace. And then repeat for 20 minutes. This type of workout is great for your cardiovascular system, and also burns way more calories than say jogging at a moderate intensity. Cardio at a high intensity for a smaller amount of time beats the heck out of jogging for an hour at a moderate pace.
Running on a treadmill a good start to running faster and longer?
Yes. That makes sense to me. Do what you enjoy the most so that exercise is not a boring chore.
I would encourage you to mix things up a bit and use variety to keep exercise interesting. When the weather is nice take a long walk outside.
As you get fit you may want to add tennis, bike riding, swimming, jumping rope, hiking, kayaking and anything else to keep you moving. Don't let your workout be boring. Good luck!
How can I start running without my calves and shins hurting?
Make sure to stretch your shin's/calves correctly (just do a google search on 'shin calve stretches'. Try to site on the ground with legs extended and point your toes forwards (hold for 20 seconds). Then point them back towards you (hold for 20 seconds). Also make sure to check if you over pronate or not (a chiropractor or orthopedic tech can check this out). You may need to change your running shoes (this can be a common cause). I run with Asics Gel Kayano 14's (you can get them at Nordstrom rack faitly cheap)with good ankle/heel support and stability. Also, try to take it easy for a few days and just ice your shins- at least 10-20 minutes per shin up to 3 times daily. Hope this helps
How can I start running when I have such a disadvantage?
I don't have any medical proof, nor do I feel like looking it up. But I know what my firend did. He is a little larger and that is why he wanted to make the switch to running. While streching (properly) helps what he would do is set out to run at a slow pace for about as long as he was comfratable. The next time he would just strive to go a little longer. And repeated this 1-2 times a day. He said it really allowed him to ease into it. I suppose it may be worth a try.
If problems persist you should consider talking to a physician.
I want to start running again, but I have bad knees & ankles. What should I do?
I suggest Asics for shoes. I run 4 or 5 days a week and they are the only shoes that I like and they also last longer than the average shoe. Also, I just got this thing that goes under your knee called a "knee strap" they have them at Dick's Sporting Goods and it goes right under your knee cap to give you extra support.
What can running in shoes that are a little narrow do to the health of my feet?
Last year my girlfriend had shoes that were to narrow. After a month of wearing them she ended up with a bruised bone in her foot. The shoe was squeezing the bones near her toes together and cause the damage. These were not running shoes just everyday shoes. It took about 3 months to heal. I would suggest getting the size and shape you need.
What's the difference between running 'with your arms to the side' and running 'with you arms over your head'?
I can't really see the point in that, but I'm a running coach, not a baseball coach.
It would be harder to run with your arms held up, your arms do play a big part in running, for balance, as a counterweight swung opposite to the legs, and can even be used to help you turn a tight corner, by swinging them across your chest.
You should ask your coach why he asked you to do that, if he's a qualified coach, then I expect there is a valid reason.
How do I get started running in my exercise routine?
Start with a combination of running and walking in the beginning. A good program for this is the "couch to 5K" plan: http://www.coolrunning.com/engine/2/2_3/181.shtml
By the way, you can get a very good workout on the elliptical. Just keep the intensity up and you can burn almost as many calories as running. It might be worth trying if you really prefer the elliptical.
Yes just like you'd work more muscles in any movable body part if it were not bound and confined than if it were. Shoes prevent your feet from all sorts of movements that they are naturally supposed to have.
Running two work stations from one computer with different OS?
I know of no way to run two workstations from a single tower. The only possible way is if you use virtual machine software, and I don't think that's what you're getting at. What would be the point in doing what you're talking about anyway?
What is possible is running two computer towers from a single keyboard, mouse, and monitor. You can do this with a KVM switch.
I hope this was helpful.
How much better is running compared to walking to lose weight and get fit?
Well, any exercise routine you stick to is WAY better than one you don't.
So if you personally, just aren't a runner, than walking will be better for you.
But in general, the higher intensity workouts (i.e. running instead of walking) burns more calories and builds better endurance faster and is overall a better workout.
Instead of trying to stick to a running schedule you wont follow-- why not try adding a few minutes of jogging into your walking schedule-- just to get your heart rate up a bit more, the longer your heart rate is elevated, the better the workout is for you (within reason of course, I don't want someone thinking I'm advocating pushing yourself to 200 bpm or something) But if you're breathing heavy and sweating a bit you're improving your workout.
For some people, walking is enough-- but as you get in better shape, you might need to add in jogging to still get the same benefits from your routine.
How do I run Windows 7 in parallel on a machine running Linux natively?
They cannot run in parallel without getting TERRIBLE performance. You will have Windows and Linux fighting for the same resources, memory, and services and it will be choppy.
They use completely different file systems, meaning different partitions on your hard drive. Therefore, I believe you can only emulate the other OS and not run natively.
Your hard drive would need to have 2 independent read/write heads scanning different portions of your HDD at the same time, and they are not made to do that. They only read one area of a hard drive at any given time, so that means only one operating system at a time, espcially OS's that are so different from each other.
How should i start running after a stress fracter?
The water workouts will help you keep some of your conditioning. I'd start by running 30 minutes every other day the first week, 4-5 days the second week and then start increasing (slowly) your mileage from there (10% of your weekly mileage per week). I wouldn't be thinking about a great cross country season this year but you can have a good track season.
What type of running shoes should I be looking at?
Well it not only matters what type of ground you run on it is also about what your feet need. First you must find out what your arch type is, wet your foot and then go and walk on pavement or concrete and then if there is a small line between your heel and feet pads that means you have a high arch, if there a slightly larger line you have a low arch and anywhere between there you have a medium arch then go to this link at runnersworld.com to determine your shoe type and what shoe is best for you: http://www.runnersworld.com/cda/shoelabshoefinder/1,7154,s6-240-325-329-0-0-0-0-0,00.html
I hope this helps it did for mean! Happy running!
Can fixing a constantly running toilet be the solution to my high electric bill and standing water in my lawn?
I think you already know the answer to this. If you are constantly running water, your well pump will run more often causing you to use more electricity.
This excess water goes to your septic, and then to your drain field. If you have excess water in your drain field, it will saturate the lawn.
You are on the right track replacing the toilet components.
What is considered running long distance?Like running around your back yard over and over?
Running in your backyard? Do you wear a collar with a rope connected to a clothesline? If not, then leave your house. Have someone with a car measure some distances (odometer readings) in your area. Start out by running and walking short distances, like a mile. Increase the distance up to around 5 miles. You will not improve overnight; training takes time; be patient. Eventually, enter into some local road races. Talk to experienced runners for advice. Common road race distances: 1 mile ("fun run"), 5K (3.1 miles), 8K (metric 5 miles), 10K, 1/2 marathon (13.1 miles) & marathon. Training on machines is OK sometimes, but not a substitute for hitting the roads (or the track).
I am an advocate of a gradual build in workload. Ask yourself the following question: "How do I feel after I run a mile?"
If you're running a mile easy and it is hurting, you're not ready to run every day. If you feel good, you're ready to expand the mileage gradually.
I would start off by running on consecutive days only once per week. Take this example:
Tuesday: 1 mile
Thursday: 1 mile
Saturday: 1 mile
Sunday: 1 mile
If that week works well for you (no pain), you could add a mile to say, Wednesday. Now at this point, I'd ask myself if I simply want to run a mile everyday, or do I want to expand the length of certain runs? Maybe you could try to go for 1.5 miles or 2 miles on Sunday for example. If that's the case, I'd keep a couple rest days in the schedule. If you are content with simply running a mile a day, then you could add a sixth day during week and then a seventh day.
Whatever you do, keep the increases gradual! Good luck to you.
How do you improve your running and endurance, like during the mile run?
So... your 12 right your probably in Middle School having to do a mile run daily to practice for the physical fitness test. I have resources that tell me you have to run in about 13-14minutes MAX. My advice is to keep running and don't i repeat do NOT stop running until you finish. It may seem weird, but running then walking then running gives you a cramp which slows you down tremendously. So do not walk while running. Also jog then jog faster then run to get momentum so you don't waste alot of energy to get a fast start.
How to run a computer in saving mode while still running applications?
Right click your desktop and select properties.
You will want to find power options.
There should be a option to use minimal power. However this option may be available for laptops only.
As far as I know, if a computer is running applications, it needs to be running and not sleeping.
While the weight loss benefits might not be a ton more then if you were running on no gradient...there is for sure a benefit for your legs and butt. Any incline will for sure add a major toning aspect to your jog...sexy legs and butt...yes please!!!
How to start a running exercise when your completely horrible at running?
If you want to get good at running then the thing to do is run! A good rule of thumb is to always start off with what you can do. Maybe if you can't handle running steadily non stop, then do intervals of walking and slowly jogging, alternating for a minute each. Soon decrease the walking time, adding more to the running time and soon you'll be running non stop. From there you can slowly build your milage and you'll get faster and fitter, (a better runner)
Is running at night as good for you as running during the day?
Some places claim that running first thing in the morning is harder on your body than when it's had a chance to wake up a bit.
And some believe that running too late at night can interfere with sleep, etc.
But otherwise there's not a huge difference between day and night. The main concern would be how safety, traffic, etc., can vary at different times. In addition, if you're training for a particular event, it's better to train in conditions closest to what the event itself will be like. In some places you can encounter varying winds, humidity, temperatures, etc., at different times of the day.
But if that time frame works for you, it works for you. Just be aware that if you have a daytime event coming up, you may not get ready for it as well as running during daytime hours.
Just over the summer i went to this running camp and they said to change your shoes every 400-500 miles. I usually change mine every 2-3 seasons. ( i know i should be changing it often)
i run all year around. XC, indoor and outdoor
How to avoid running cramps and general running tips?
Funnily enough, drinking a lot of water gives me worse cramps! At least while I am running, but it is verrry important to be hydrated before you run. Some people say it helps to put pressure on the cramp (hold it with your hand) because they say it's caused by a ligament in the diaphragm stretching out and jerking/pulling with the pounding of running. Some cramps are also caused by not having appropriate levels of sodium, potassium and calcium--my cross country coach always loves to yell "eat a banana!" if we complain of cramps while running.
Also, one last tip is that while stretching is important, static stretching like just standing and touching your toes or what have you is a great thing to do...AFTER you run, never before. All you are doing is stretching out and even microtearing the muscle when you static stretch, and when you run you are pulling/stretching it even more, which just is going to cause you more pain ironically. Before you run, I would recommend doing dynamic stretching, such as leg swings, high knees, walking on your toes and heels etc because it prepares your body for what it is about to do and warms up and loosens your muscles without actually "damaging" them. Finally, never stretch cold muscles, always walk or jog for 5ish minutes beforehand to get that blood moving!
Good luck, hope some of my rambling helped! :D
Running the central fan: what good does it do in the summer?
We leave our fan on to circulate the cooler air from the basement up into the hotter areas upstairs. Dunno if it keeps the air conditioning costs down for sure, but we think so...
We block the intakes from upstairs and block the outputs from downstairs.. so it's only pulling air from down and pushing it up. Reverse the process in the winter...
How much running is safe for a high school freshman?
As far as I can tell (and i have to guess because you didn't expressly say any of this) you are a freshmen male, probably about 14 or 15 years old, wondering about winter training between cross country season and track season.
15-20 miles is most likely fine. You should not get hurt from overtraining with that. A lot of runners also tend to do cross training (swimming, lifting, etc.) during the winter due to the weather and as a way to break up the constant running. See if you can get some teammates to do winter training with you.
In regards to the half marathon, check with your coach. Some states have rules about competing in road races. As the half-marathon is not competed in any high school event, you should be fine. However, there could be a problem if is during the track season.
Finally, 40 mile weeks are not "super intense" for high school boys cross country. That should be your bare minimum this summer as your base training. Once you start clearing 80 miles per week, you can call yourself super intense. Though a good training plan at 50 mpw will trump a bad one at 80 mpw.
There's always a big debate as to how you should breathe when running. If I'm running a comfortable pace I like to concentrate on breathing in through the nose and exhale through my mouth. Although when I'm running faster in a high heart rate zone, I'll probably inhale and exhale through my mouth. Any way to get more oxygen.
For good running form, you can check out
Hope that helps,
Is running that bad for you and your knees when you have good running gear?
First off, you will be worse off at 40 = from LACK of exercise.
an jostle joints. That said with proper form and gear you should be ok granted you dont over do it. Many marathon runners for example have to cut back mileage as they get injusred over the years. If you will ever get seriously hurt involves too many factors such as your gait, your weight and also your footstike to name a few.
My advice is to start out moderate. 2-3 times a week running then maybe crosstrain another cardio form such as biking/swimming. Also don't contantly run on the same surface:vary it. Too much asphalt for aexample can cause problems in the LONG TERM. Always warm up and stretch.
DO NOT UNDERESTIMATE how much some moderate weight training will help. Even a couple times a week with your legs to help strengthen the weight bearing joints. Just a little more strength will help the knee capsule for example absorb more of the impact. Keep your core muscles like your lower back/abs/glutes etc strong. This will in the long run protesct you.
Read runner's world magazine or some thing to learn from.
Remember, moderate. You may want more later but ease into it and learn your body and it's limits.
will running on the treadmill during the winter help me keep my running fitness?
I've owned a treadmill for about 24 years. You can get a great workout on one, and get into very good shape while waiting for the weather to allow outdoor running. I've done it myself for many years, with good results, but there are a few things to be aware of. First, treadmills have a softer surface than outdoors on paved roads, so it will take a little time for your legs to get used to the extra pounding of outdoor running. Second, most people tend to take shorter strides on a treadmill, so when you move to outdoors, you might have to break this habit. And maybe it's just me, but whenever I make the transition from many weeks of treadmill running to outdoors, it takes about a month before my stride feels smooth and fluid outdoors. Until then, I feel like I'm tripping over my own feet, and I feel like I can't lift my feet off the ground enough. Almost feels like I'm running uphill when I'm actually not. The good news is this feeling is the worst at the start of the runs, and by the last few miles, I almost feel back to normal.
What Running Technique Should I Use For Running Short Distances?
Stretch your ankle, lift your right and left knee up, one at a time. Left knee up, right hand pushing left ankle up; same with right knee, and run on the grass. Mainly that stretching technique is to prevent injury when you run. Running on the grass is way more healthy for you than on the concrete. And the grass makes you much faster and stronger to push your self than concrete. I recommend if you have to run on concrete, race other people. when you take breath's, make sure you inhale through your nose, and breath out your mouth. Also, most important, you got to break the barrels in your mind too. But mainly stretch everyday, at least twice a day for best performance.
Running: What is a the best way to start a 4 mile run - fast or slow?
I've had the best luck with an intervalic aproach.Starting slow after a warm up and strtch,then a brief sprint in intervals.The logic behind this lies in the fuels used for both types of activity(aerobic and anaerobic) and the physiological (or biological) processes that take place.During aerobic activity your body mainly uses fat converted to glucose through either ketosis or gluconeogenisis.
Anaerobic actvity mainly uses glycogen(stored carbohydrates) for fuel.This will eventually cause a lactic acid build up in the muscles.The slower pace after will help these acid levels disipate and the body buffer these acids to remake fuels like ATP(adenosine triphosphate) and glucose.The Krebs Cycle is involved to some degree here as well.
Your nubers are pretty good right now.My suggestions would be the careful choice of your day before pre run carb up.Of course long chain carbs help most but the addition of fructose(fruit sugar) will be better for replacing and storing liver glycogen(long term glycogen storage).Fructose is four times moere effective in replacing liver glycogen than any other carbohydrate.
One supplement that seems to be of great interest in this particular forum is Beta Alanine.It has been shown in numerous studies to increase the buffering rate of lactic acids.
I usually don't post links,but you can do a search for those key terms for more information.
You should try jogging 2 and a half mile around a park. Do not time yourself at the beginning because it will just increase your pressure. You should try out the 100 meters or 200 meters dash. Basically what you do is run fast around the track. If your time is good, then try out with the 400 meters.