Best way to get fit quick? Running?

Swimming is good for all round fitness too. I think varying your activities is the best way to keep yourself interested and means you cover all the muscle groups.

Fit is relative...do you want to be able run fast or far. Do you want to be strong or look powerful? Do you want to be lean and flexible?

Diet and the type of training you do will mold you into the type of "fitness" you want. But without more info, we can't help you determine where you actually want to get to.

BTW...you can always switch as you go, you simply need a starting out goal. Then see how it goes. As you start reaching different milestones towards your goal, you can revisit if that's what you really want.

sorry to hijack this post - ( I will give my tuppence worth in a sec) but can you be very strong and not look it or vice versa? can u give some tips for this lean look of which you speak?? I'm losing weight, i'm exercising, I'm noticing a difference, but I want that "no lumpy bumpy' look. whilst I appreciate that its a lot down to diet and nutrition, what exercises could I do?

In terms of starting to become fit, I started with HIIT with running. I ran on the treadmill as hard as I could for 30 seconds, then I walked for 1.5 minutes, ran/walked for 30 minutes. Slowly but surely I upped the speed of running as well as the length of time, until I could just run. My aim at that time was to be able to run as opposed to lose weight (Oh how I wish I was still there!!!) but HIIT is a great way of getting fitter, using any cardio

Pilates is a great way to start off, also! It's something that you can do at home, without any equipment, and it can help build muscle or tone depending on what you want and what you do. Definitly a great basic daily workout though to help you start getting into shape!

Check out the blog and YouTube channel "Blogilates". The woman, Cassey, is an amazingly enthusiastic trainer who is very informative and has workouts for beginners who are literally just starting. I learned a ton from her and her videos and blog really helped me get started a few months ago when I first began to exercise daily.

She has a beginners calander too, that is arranged to make sure you work everything, without overworking anything. It's a pretty great for anyone who is looking to get back into shape but doesn't quite have a plan just yet.

Also, her recipes on her page are delicious, so check them out!

So you'd recommend just going to a running shop and getting proper shoes? Would a sport shop be okay, or you'd say a specialist running one?

I'll add you, thank you!

When I got started, I went to a general sports shop (a big chain), they hooked me up on a treadmill with a video whatsit attached, analysing my gait as an underpronator and recommended shoes for me, with support insoles that cost extra.

2 months later I've got a messed up left knee and when I go to a specialist shop they determine that I am actually a mild overpronator, I have insoles that are too small for the shoe (and pointless anyway), that I am lacing my shoes up too loosely which is causing my foot to move around inside the shoe each time my foot strikes down - all adding up to sending the wrong stresses on the knee. Oh and my stride length was too wide and I was heel striking which meant each time my foot landed I was essentially putting on the brakes and sending shock waves up the leg.

So I was pretty much doing everything wrong

A specialist running shop is the way to go in my opinion. Well worth paying a bit more for the right advice.

I didn't really answer the original question did I? Just get out there and do the cardio and build up sensibly, if you can only run a mile, just do a mile and gradually extend the distance from there.

If you used to cycle a lot, you'll hopefully find you get back to your previous fitness levels quicker than it took you the first time round. After taking a few months off running, I find the first few runs to be horrible (especially as you jog along thinking to yourself that you should be finding this easy), but after a week or two I'm often back to 80-90% of my usual performance levels. Also if you are going to run, do it outdoors, its far more rewarding than a treadmill and there's hopefully such things as hills nearby that are great for attacking (tilting a treadmill just doesn't compare to a good steep hill).

I started doing 5k runner it's similar to C25k I'm doing a 10k in a little over 2 weeks I've got up to 7k and feel confident that I'll finish the 10k in about 70 mins.

3 months ago I couldn't run more than 30secs so I'm much healthier now

I'm going to continue running for cardio but start back at the gym and get my PT to get a good weight training plan as I have no strength in my upper body.

So you do need to think about balance running is great but you may need something else too.

Okay - so I am completely unfit!

As upthread, fitness is really all about your objectives. I note from a subsequent post that you've clarified that for you fitness is as much about the sport, Netball, so you need to pick something that is complementary to that.

I was thinking maybe couch to 5k....

In terms of your objective, then C25K will certainly help. That'll get you capable of running for thirty minutes continuously. Once you've done that then you can either continue at that length of session or start to increase your distance, each leading to different outcomes.

As your focus is on netball then you'll also need to do some strength work. For your lower body that's also complementary to the running as it helps reduce the risk of injury, but in court sports it also helps reduce the risk of injury from the twisting movements. for the upper body it'll help improve your stamina and of course your power.

Personally I used the NHS C25K podcast series (http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx), and they have a complementary set of bodyweight strength training sessions. There is now an app as well.

The bodyweight stuff is designed to work alongside the C25K sessions, on the non running days, so it fits quite neatly.

That podcast series also has a lot of advice about running form, so I'm very much an advocate for that, rather than some of the apps that just tell you to walk or run at different intervals.

Once you've got to 30 minutes of continuous running you can start contemplating speedwork to support sprinting, although what I'd say is that most people get little benefit from speedwork when they're running less than a 60 minute session. For new runners most speed gains come from getting the miles in.

As far as shoes are concerned, I'd support the suggestion of going to get looked at in a proper running shop, although I'd leave it until you're in about week three of the programme. By that time you'll have settled into a running gait so the view of your running will be a bit more informed. That said, a decent running shop will have a returns policy that allows you to swap them even after running in them, which mitigates the risk of picking the wrong shoe.

BEST? Define best.

Um - what's best for you may not be for me..

For me, it's running and cycling ... but I'm not super heavy, so my legs can normally take it (injured at the moment :-( ) and I like being outside - so running and cycling work well for me.

But then some of the nutters here :-p like being in the gym and lifting etc... .. I can't think of ANYTHING more boring.

If I want to lift weight .. I'll go rock climbing .. I've got more than enough weight to lift without finding lumps of Iron to throw around.

So it's horses for courses.

.... It's a common misconception, but any sport carries a risk of injury if it's not done properly. ......

And even when done properly.... **** happens, to us all. My calf is playing me up at the moment - I've not done anything 'wrong' per se.. but it'll be O.K again soon with rest, gentle stretching and my magic Foam Roller.

As stated above, I was basing those statements on personal experience and I realize that since that experience involves pre-existing joint conditions, the information I gave is not accurate. I will edit that bit out of my post so as not to spread misinformation.

I picked up your later comment after I'd posted. It's a common misconception, but any sport carries a risk of injury if it's not done properly. The issue with leg injuries is that the opportunity to let them rest and recover is very limited, most people can't rest the legs as much as would be needed.

Personally I've had broken ankles and had some reconstruction surgery on my knees, as a result of other injuries. I've found that running has really helped both knees and ankles, it's strengthened them and improved their range of motion, as well as leading to less pain. That said, I've had a number of abortive attempts to pick up running, so it's been at times a difficult journey.

I started with C25K about 18 months ago, and I'm running a trail half marathon in three weeks time.

I have a horrible tendency to give information/advice based on very specific/uncommon personal experience, that is not particularly accurate for the person I am advising. xD I'm working on it though, haha.

I've got an ankle that I've had a few surgeries on (It's got a 7" plate and 6 screws which I am hoping to have removed this winter), as well as weak knees (a combo of poor genetics, and poor lifestyle choices). I don't seem have the ability/mobility to maintain a safe/proper form while running so I never gave it a real shot, beyond a few test runs with doctors and trainers. It just wouldn't be safe for me, personally, so I stick with speed walking, the elliptical when I have access to one, and the stationary bike when I have access to one.


I definitely understand the frustrations of injured ankles/knees so I commend you for sticking with the journey, despite the difficulty. That's something I've been struggling with due to recent medical discoveries.

All that being said, I do wish I could go for a run because it seems like it would be significantly more satisfying than speed walking. Perhaps I will talk with my doctor about it once I get my ankle and current knee injury healed and situated.

So basically....stamina..but also speed to some extent - as I do need to use spurts of speed in netball too. That's what tires me out atm!
Thanks!

When you know the notes to sing, you can sing most anything

Yes, yes, I know this is from the "Sound of Music" but bear with me...

There are a few key things to fitness, which if you understand, will help you no matter what sport you engage in.

The first is S.A.I.D: specific adaptation to imposed demands. This is just a fancy way of saying if you want to get good at something just do more of it. You want to get good at cycling long distances? Just focus on cycling more. You want to get good at your tennis serve. Just do more serving. You want to get good at playing an entire netball game? Just play more entire netball games...

The second thing is progressive stress. You improve your fitness by exposing your body to a greater level of stress than it was previously accustomed to before. To keep improving you must keep increasing the stress consistently. This is just a fancy way of saying keep pushing yourself every game that you play.

The third thing is recovery. Training actually breaks down your body. You improve in the times you are actually not training but recovering. This is just a fancy way of saying: listen to your body and get sufficient r&r.

The fourth is injury. Your body can only deal with a certain level of stress before it breaks. There's no way of improving if you can't perform in the thing you want to improve at. This is just a fancy way of saying: don't go nuts here and increase stress in a sensible fashion.

Putting it all together: play more netball. Keep pushing yourself consistently and sensibly. Allow some time to chill out. Deal with injuries properly even if you are impatient.

I think sprints would be great for you. I don't know what netball is, but if it's periods of flat out followed by not so flat out, it's probably similar to ball hockey. So try running sprints. I did a program called Body of Fire about 6 months ago that called for doing sprints 2 days a week at the end of a bodyweight exrecise type day, mostly cardio oriented stuff. But the workout was finished by doing sprints. It certainly could have had something to do with the rest of the program, but I thank sprints for my upgraded VO2 max.

So head outdoors with a watch set to beep every 30 seconds and run as fast as you can for 30 seconds and then walk for 30. The program I did started off at only 3 minutes and increased by 1 minute every week.