Running and Effects on Weightloss

I would recommend getting a heart rate monitor/watch that counts your calories, because like the previous poster said, it is very easy to overestimate calories burned. Also, doing something like Couch to 5K helps with a training program in the beginning when it starts to suck so bad that you want to quit. Get good shoes, stretch before and after, and eat some protein before you go (I take a string cheese with me and eat in during my warm up).

Running did a LOT to change my shape the first 3 to 6 months I was doing it. I lost weight at about the same pace as before I was running, but was able to eat more, and my shape changed much faster. After 6 months though, the gains are much less noticeable.

1. When did it get easier?
2. Any pre or post run snacks meals you recommend?
3. Did you include strength training? (I am two days a week and yoga one)
4. How did you keep yourself motivated along the way.

1. It gets a little easier all the time, but it's not necessarily linear, if that makes sense. Some days for whatever reason - your fuel, your hydration, your mood, the weather, may feel like a breeze and others may feel like a slog. Plus, as you begin to go farther and faster, it gets hard again before it gets easier again.

2. Not really. I agree with the poster who said it's easy to overestimate your burn especially in the early stages. At this stage you don't need to worry about replenishing your glycogen stores or anything like that.

3. I've done strength training and it's definitely improved my running. I'm not doing much right now but am doing yoga a few times a week which I think has also been beneficial.

4. As for motivation, tracking your progress can make a huge difference. When you look back and see how far you've come, you'll want to keep going! Consider signing up for a race or event so you have a goal to work toward.

Happy running!

Again, thanks all.

So how long do you think I should be running before I start signing up for 5Ks?

Build up to at least 2.5 miles before running a 5K (unless you're OK walking part of it). For me, it took me about 13 weeks to do it.

I don't "LOVE" running, but I do enjoy it - when I figured I would HATE it. It got more enjoyable once I could run farther than 5K. After 10 months though, it's still not "easy" unless I'm shooting for 3 miles or less LOL. I'm OK with that, and I certainly don't feel like I'm dying (most of the time). Right after I hit the 1 yr mark with my running I'll be doing my first half marathon.

Again, thanks all.

So how long do you think I should be running before I start signing up for 5Ks?

Depends on your goals for the 5k. If you want to be able to run it all or have a certain time goal, I'd wait until you can do 2.5 miles on a similar course. If you just want to participate/complete, you can probably sign up now.

Bump for later !

bump!

Been a runner now about a year and a half, starting from "can't run more than a couple steps" while fat and overweight, now it is something I enjoy doing, though I'm not competitive.

1) It get easier in steps.
- The first step is as you start to get your wind. At first it will be like doing HIIT, getting very out of breath with each run. As you start to be able to pass 1/2 mile or more sustained, you don't get nearly as winded.
- The next level of getting easier occurs after you can mantain steady state. At some point your body will switch its fuel useage to primarily fat, beginners will notice their running getting notably more difficult (usually will happen between miles 1 and 2) as it is weaker fuel. Once you pass this point runs don't really get harder per se until you start getting tired. If you are doing a couch to 5K type program you should be able to shoot on to 5K without issue, as you won't start getting tired until about 5K.
- The next step down in difficulty comes once every run isn't a PR anymore. Doing couch to 5K and immediately after, every single run you do will be a new personal best (or tied). Once finishing the 5K program people either typically start to go faster or longer (or both). As you go beyond your first 5K, you can go back to running a 5K just like your first (speed-wise) and it will start to seem easy. Running will start to differentiate into fast or long, you'll be able to run hard or take it easy.
- Eventually you'll reach a point where running a 5K at your longer distance pace will be no more difficult seeming than walking the dog was when you first started out learning to run.

2) Eating before running makes me sick. I'd much rather run on an empty stomach (or water-only). Afterwards it really doesn't matter, running doesn't specifically make me hungry and I don't associate running with eating afterwards. Though often I run right before dinner.

3) Strength training is just as important as cardio fitness and should receive at least equal attention as cardio. Yoga or other balance/flexibility training is important too.

4) Motivation wasn't much of a big deal. Accomplishing goals is quite self motivating (accomplishing goals becomes a bit of an addiction, strength training big time has this effect as you have so many more goals going at any given moment).

I have to agree with tiffanyhardym.

My two cents, I am a guy, but my legs look awesome. After running for three months, three times a week I added in circuit training that included squats and lunges. I have now been running for 6 months straight and can run 3.1 Miles (5K) three times a week at a 8 Minute 30 Second per mile pace.

Read Born to Run for inspiration. Watch videos on technique and decide what kind of runner you will be (Heel strike/mid-foot strike).

Take it slow. Where appropriate foot wear for your running style.

Run as far as you can, stops and all, for 24 minutes, do not worry about distance. I stated by running away from home, than turning around and running home at a logical turn around point (street corner). Keep doing that until it becomes easy and add distance slowly.

Stretch.

Nutrition is primarily why I have lost weight, running and resistance exercise is why I am looking tight and feeling good.

Define stretch.

Don't STATIC STRETCH. Dynamic stretching, if you do at all. Static stretching can actually increase your risk of injury. I do light dynamic stretches before training and competition runs.