Running To Lose Weight?
ObsessivelyObsessingObsessions
Posts: 116 Member
I like cardio as a workout regime... as in I don't do really any strength training. So I found this chart on how to learn to run long distance or basically endurance running.
http://www.randompics.net/?p=7054/
So, I was wondering what you guys thought of this and if there's any runners out there, if this sounds like a good idea. I do the walking at 3mph on the treadmill and I do the running at 5mph. To everyone else, I just wanted to share ;-)
Kitty Kat
http://www.randompics.net/?p=7054/
So, I was wondering what you guys thought of this and if there's any runners out there, if this sounds like a good idea. I do the walking at 3mph on the treadmill and I do the running at 5mph. To everyone else, I just wanted to share ;-)
Kitty Kat
0
Replies
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This seems like a sound plan. My professors have said that interval training is the best way to lose weight and build up endurance.0
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This seems like a sound plan. My professors have said that interval training is the best way to lose weight and build up endurance.
I can tell you that it's hard when I do it... I sweat big time... so it has to be doing something for me? I know my workouts seem pretty badass... What all has your professor said?0 -
That looks like the Couch to 5K program or C25K. It is a great program and lots of them are on line. I did that in January 2011 and after that ran in 5 races It's really an awesome way to get yourself running and/or there is not a thing wrong with alternating walking/running, etc. whatever keeps your feet moving is really great. I did 6.1 miles this evening - not fast as I mostly walked or jogged but it was very nice0
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it's like the C25k. And what I can say is that it works. I started out gasping when I ran 60 seconds. Today I ran a complete 5k (3.1 miles) without stopping. So it works. Go for it0
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That looks like the Couch to 5K program or C25K. It is a great program and lots of them are on line. I did that in January 2011 and after that ran in 5 races It's really an awesome way to get yourself running and/or there is not a thing wrong with alternating walking/running, etc. whatever keeps your feet moving is really great. I did 6.1 miles this evening - not fast as I mostly walked or jogged but it was very nice
Melissa I did 6.3 today lol. First part was my C25k run 3.1 then i walked the rest. Great job0 -
That looks like the Couch to 5K program or C25K. It is a great program and lots of them are on line. I did that in January 2011 and after that ran in 5 races It's really an awesome way to get yourself running and/or there is not a thing wrong with alternating walking/running, etc. whatever keeps your feet moving is really great. I did 6.1 miles this evening - not fast as I mostly walked or jogged but it was very nice
Well thank you! I do feel very stupid going up and down so often in speed at the gym... I know no one is paying attention, and if they are they're not there for the right reasons... but anyhow it's just weird pushing the speed up and down the entire time I'm there... BUT I know that I look better running half the time and repeatedly/frequently on and off than not running at all... or so I hope... but it does create that "I'm a twit" feeling... fo sho!0 -
Make sure you lift some weights as well.
When losing fat youll be losing lean mass along with it.
Lifting weights 2 times a week will help slow that loss down.
Otherwise youll extend your dieting time because youll probably need to add lean mass later!
If you are O2 or O3 you have enough ATP in your muscles to actually build lean mass while in a deficit!
So take advantage of it while you can!0 -
it's like the C25k. And what I can say is that it works. I started out gasping when I ran 60 seconds. Today I ran a complete 5k (3.1 miles) without stopping. So it works. Go for it
OMG!!! I will die when I can do that. So how do you learn to do it for that long? Right now, I haven't been doing it directly as the chart says... It says to do it for 20 minutes... I finish the mile usually within 15 minutes... so I haven't been doing it for 20... mostly because I'm knocking on deaths door by then... aka gasping when I run 60 seconds, but I'd love to run 5k. We have awesome treadmills at my works gym that show you running 5k through the hills... The cool thing is, is after I do what the chart says for the 1 mile, I just do whatever feels right (usually... just walking at 3.0) for another mile. I do at least 2. Does that sound good or bad?0 -
Make sure you lift some weights as well.
When losing fat youll be losing lean mass along with it.
Lifting weights 2 times a week will help slow that loss down.
Otherwise youll extend your dieting time because youll probably need to add lean mass later!
If you are O2 or O3 you have enough ATP in your muscles to actually build lean mass while in a deficit!
So take advantage of it while you can!
... sadly this is foreign language to me. Can you break it down elementary? ;-) Thanks!0 -
it's like the C25k. And what I can say is that it works. I started out gasping when I ran 60 seconds. Today I ran a complete 5k (3.1 miles) without stopping. So it works. Go for it
OMG!!! I will die when I can do that. So how do you learn to do it for that long? Right now, I haven't been doing it directly as the chart says... It says to do it for 20 minutes... I finish the mile usually within 15 minutes... so I haven't been doing it for 20... mostly because I'm knocking on deaths door by then... aka gasping when I run 60 seconds, but I'd love to run 5k. We have awesome treadmills at my works gym that show you running 5k through the hills... The cool thing is, is after I do what the chart says for the 1 mile, I just do whatever feels right (usually... just walking at 3.0) for another mile. I do at least 2. Does that sound good or bad?
If you follow the C25k program you will be able to do it in 9 weeks give or take a week or two. I have an app called rundouble on my phone that is programed for each run (there are others like active.com). It tells you when to run when to walk and when to end the run for the day. Having a nice leisurely cool down is awesome. This will definitely help with endurance.0 -
it's like the C25k. And what I can say is that it works. I started out gasping when I ran 60 seconds. Today I ran a complete 5k (3.1 miles) without stopping. So it works. Go for it
OMG!!! I will die when I can do that. So how do you learn to do it for that long? Right now, I haven't been doing it directly as the chart says... It says to do it for 20 minutes... I finish the mile usually within 15 minutes... so I haven't been doing it for 20... mostly because I'm knocking on deaths door by then... aka gasping when I run 60 seconds, but I'd love to run 5k. We have awesome treadmills at my works gym that show you running 5k through the hills... The cool thing is, is after I do what the chart says for the 1 mile, I just do whatever feels right (usually... just walking at 3.0) for another mile. I do at least 2. Does that sound good or bad?
If you follow the C25k program you will be able to do it in 9 weeks give or take a week or two. I have an app called rundouble on my phone that is programed for each run (there are others like active.com). It tells you when to run when to walk and when to end the run for the day. Having a nice leisurely cool down is awesome. This will definitely help with endurance.
I found a blackberry app called C25k... How exactly do the apps work, like how do they know when I should slow/speed/stop? Good, usually I'm like, I'll just do a mile, but then once I've whipped my *kitten* for a mile, I don't mind walking the second. haha!!! Tell me more about these apps?0 -
it's like the C25k. And what I can say is that it works. I started out gasping when I ran 60 seconds. Today I ran a complete 5k (3.1 miles) without stopping. So it works. Go for it
OMG!!! I will die when I can do that. So how do you learn to do it for that long? Right now, I haven't been doing it directly as the chart says... It says to do it for 20 minutes... I finish the mile usually within 15 minutes... so I haven't been doing it for 20... mostly because I'm knocking on deaths door by then... aka gasping when I run 60 seconds, but I'd love to run 5k. We have awesome treadmills at my works gym that show you running 5k through the hills... The cool thing is, is after I do what the chart says for the 1 mile, I just do whatever feels right (usually... just walking at 3.0) for another mile. I do at least 2. Does that sound good or bad?
If you follow the C25k program you will be able to do it in 9 weeks give or take a week or two. I have an app called rundouble on my phone that is programed for each run (there are others like active.com). It tells you when to run when to walk and when to end the run for the day. Having a nice leisurely cool down is awesome. This will definitely help with endurance.
I found a blackberry app called C25k... How exactly do the apps work, like how do they know when I should slow/speed/stop? Good, usually I'm like, I'll just do a mile, but then once I've whipped my *kitten* for a mile, I don't mind walking the second. haha!!! Tell me more about these apps?
If you use the program that is based on time not distance, it will base your run walk times based on timed intervals. For example week 1 is 60 sec runs with 90 sec walks. You do these for 3 days, then begin week 2 which will increase the time that you are running. It's pretty neat. It definitely builds up your endurance and confidence. There were some runs that I just thought would be impossible. Athough difficult I made it through and celebrated my accomplishments. Run Girl Run LOL0 -
Running is great, but just know there are several ways of doing running/cardio - some MUCH better than others. HIIT always over low intensity cardiovascular - the substrate used during cardiovascular is not as important as the caloric deficit created by it.
In actuality, high-intensity cardiovascular work is far superior to low-intensity cardio for several reasons - High intensity cardio has a much stronger effect on GLUT-4 translocation in muscle cells from the increased force of muscle contraction. IE: high-intensity cardio creates a much stronger nutrient partitioning effect towards muscle tissue than low-intensity cardio would, HIIT also causes the body to preferentially store more carbohydrates and burn more fat in addition to increasing oxygen expenditure that forces the body to adapt by becoming more efficient at oxygen transport (Increasing VO2 max). More efficient oxygen transport to the muscles will increase fat oxidation as fat oxidation is relies on the presence of oxygen... and the most important matter of HIIT is that its far more muscle sparing. Several studies have shown that HIIT burns less calories when compared to continuous lower intensity cardio. but, the skinfold losses were greater with the HIT group than in the continuous intensity group. This means not only did the HIT group lose more fat, they also spared more muscle tissue by burning less overall calories.
Win, win right there - less time spend on cardiovascular training, more fat burnt and an overall increased BMR over a 24 hour period.0 -
it's like the C25k. And what I can say is that it works. I started out gasping when I ran 60 seconds. Today I ran a complete 5k (3.1 miles) without stopping. So it works. Go for it
OMG!!! I will die when I can do that. So how do you learn to do it for that long? Right now, I haven't been doing it directly as the chart says... It says to do it for 20 minutes... I finish the mile usually within 15 minutes... so I haven't been doing it for 20... mostly because I'm knocking on deaths door by then... aka gasping when I run 60 seconds, but I'd love to run 5k. We have awesome treadmills at my works gym that show you running 5k through the hills... The cool thing is, is after I do what the chart says for the 1 mile, I just do whatever feels right (usually... just walking at 3.0) for another mile. I do at least 2. Does that sound good or bad?
If you follow the C25k program you will be able to do it in 9 weeks give or take a week or two. I have an app called rundouble on my phone that is programed for each run (there are others like active.com). It tells you when to run when to walk and when to end the run for the day. Having a nice leisurely cool down is awesome. This will definitely help with endurance.
I found a blackberry app called C25k... How exactly do the apps work, like how do they know when I should slow/speed/stop? Good, usually I'm like, I'll just do a mile, but then once I've whipped my *kitten* for a mile, I don't mind walking the second. haha!!! Tell me more about these apps?
If you use the program that is based on time not distance, it will base your run walk times based on timed intervals. For example week 1 is 60 sec runs with 90 sec walks. You do these for 3 days, then begin week 2 which will increase the time that you are running. It's pretty neat. It definitely builds up your endurance and confidence. There were some runs that I just thought would be impossible. Athough difficult I made it through and celebrated my accomplishments. Run Girl Run LOL
I did a full 20 minutes today. I made sure I paid attention to the time more so than the distance and I also ran at 4.5mph as to give myself time to build up to being a runner. I felt very strained still... but not nearly as uncomfortable as yesterday!0 -
Running is great, but just know there are several ways of doing running/cardio - some MUCH better than others. HIIT always over low intensity cardiovascular - the substrate used during cardiovascular is not as important as the caloric deficit created by it.
In actuality, high-intensity cardiovascular work is far superior to low-intensity cardio for several reasons - High intensity cardio has a much stronger effect on GLUT-4 translocation in muscle cells from the increased force of muscle contraction. IE: high-intensity cardio creates a much stronger nutrient partitioning effect towards muscle tissue than low-intensity cardio would, HIIT also causes the body to preferentially store more carbohydrates and burn more fat in addition to increasing oxygen expenditure that forces the body to adapt by becoming more efficient at oxygen transport (Increasing VO2 max). More efficient oxygen transport to the muscles will increase fat oxidation as fat oxidation is relies on the presence of oxygen... and the most important matter of HIIT is that its far more muscle sparing. Several studies have shown that HIIT burns less calories when compared to continuous lower intensity cardio. but, the skinfold losses were greater with the HIT group than in the continuous intensity group. This means not only did the HIT group lose more fat, they also spared more muscle tissue by burning less overall calories.
Win, win right there - less time spend on cardiovascular training, more fat burnt and an overall increased BMR over a 24 hour period.
So... this is pretty complex... what is the general statement in this?0 -
Perhaps you are running too quickly? Slow it down a bit. I started the C25K program last year but tried to go too fast and couldn't do it, then I decided to try it again after reading that if you could slow down when running (in the beginning) than you should slow down. I am currently week 6, Friday is 25 minutes. I run at 4.7 and learned to take smaller steps and that has been HUGE! Follow the program and have confidence, 80% of my running issue has been mental.0
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Make sure you lift some weights as well.
When losing fat youll be losing lean mass along with it.
Lifting weights 2 times a week will help slow that loss down.
Otherwise youll extend your dieting time because youll probably need to add lean mass later!
If you are O2 or O3 you have enough ATP in your muscles to actually build lean mass while in a deficit!
So take advantage of it while you can!
... sadly this is foreign language to me. Can you break it down elementary? ;-) Thanks!
People who are Obese 2 or Obese 3 have an unusual amount of ATP in their muscle tissue.
ATP is expelled when you lift weights and is a form of energy for the body.
Because O2 and O3 people have extra ATP, they are able to expend the proper amount of energy for muscle growth or Hypertrophy.
So it isnt unusual for people who are in the 35-50+% body fat range to gain muscle while eating below TDEE.
Those of us who are in the 10-30% BF range and want to gain muscle have to eat above TDEE and create an energy surplus.
So while you have a great cardio routine, if you arent lifting weights you can actually lose lean mass as well as fat.
If you have low lean mass to start with youll just be "shrinking" yourself and later youll have to zig zag the diet or eat at a surplus to make up the lost lean mass.
Also if you are obese, you stand to injure yourself if you dont know how to run correctly.
Walking after dinner for 20-30 mins is beneficial and you arent at risk of injury as much as hopping out on the trail and running all out.
So mild cardio daily with 3 lifting sessions a week should set you right.
Be sure to take 2 full days off for recovery.
I'd be more than happy to run personal weight loss numbers for you.
PM me for details.0 -
What does o2 o3 mean?0
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Sorry I see it. I'm at 31 % will that apply to me? I really need help I crying at this moment I'm so frustrated and depressed.0
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This is exactly what I was looking for! Thanks! I need this so I can work my way up to running for 30 min straight.0
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That looks like the Couch to 5K program or C25K. It is a great program and lots of them are on line. I did that in January 2011 and after that ran in 5 races It's really an awesome way to get yourself running and/or there is not a thing wrong with alternating walking/running, etc. whatever keeps your feet moving is really great. I did 6.1 miles this evening - not fast as I mostly walked or jogged but it was very nice
Well thank you! I do feel very stupid going up and down so often in speed at the gym... I know no one is paying attention, and if they are they're not there for the right reasons... but anyhow it's just weird pushing the speed up and down the entire time I'm there... BUT I know that I look better running half the time and repeatedly/frequently on and off than not running at all... or so I hope... but it does create that "I'm a twit" feeling... fo sho!
Noone notices...except for people like me who use the people next to me for motivation...will they stay as long or not?? Really they don't.
Use the interval button to change your speed if the mill has one. You set two speeds in the beginning and only have to push one button to go or slow. Not push push push push etc.0 -
I might try this. Thank you. I don't enjoy running but I have dreams that I am a great runner.0
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Bump for later0
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I have always been taught that but some many people tell you so many different things - so... if you want to loose weight you need cardio and light weights to keep muscles toned/tightened?
Do you think doing the weight circut would be enough to keep the muscles good? I am the biggest I have ever been and have started to focus again on my health.
Also what cardio machine would you suggest to get rid of the fat around the mid tummy area ? (under the ribs area, to the love handles yukkkk).
Make sure you lift some weights as well.
When losing fat youll be losing lean mass along with it.
Lifting weights 2 times a week will help slow that loss down.
Otherwise youll extend your dieting time because youll probably need to add lean mass later!
If you are O2 or O3 you have enough ATP in your muscles to actually build lean mass while in a deficit!
So take advantage of it while you can!
[/quote]
... sadly this is foreign language to me. Can you break it down elementary? ;-) Thanks!
[/quote]
People who are Obese 2 or Obese 3 have an unusual amount of ATP in their muscle tissue.
ATP is expelled when you lift weights and is a form of energy for the body.
Because O2 and O3 people have extra ATP, they are able to expend the proper amount of energy for muscle growth or Hypertrophy.
So it isnt unusual for people who are in the 35-50+% body fat range to gain muscle while eating below TDEE.
Those of us who are in the 10-30% BF range and want to gain muscle have to eat above TDEE and create an energy surplus.
So while you have a great cardio routine, if you arent lifting weights you can actually lose lean mass as well as fat.
If you have low lean mass to start with youll just be "shrinking" yourself and later youll have to zig zag the diet or eat at a surplus to make up the lost lean mass.
Also if you are obese, you stand to injure yourself if you dont know how to run correctly.
Walking after dinner for 20-30 mins is beneficial and you arent at risk of injury as much as hopping out on the trail and running all out.
So mild cardio daily with 3 lifting sessions a week should set you right.
Be sure to take 2 full days off for recovery.
I'd be more than happy to run personal weight loss numbers for you.
PM me for details.
[/quote]0 -
That's what I've started doing!! I walk on an incline at 3ish to 4ish then run at 5.8-6ish I feel silly too moving up and down but hey at least we are moving!!!0
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I have always been taught that but some many people tell you so many different things - so... if you want to loose weight you need cardio and light weights to keep muscles toned/tightened?
Do you think doing the weight circut would be enough to keep the muscles good? I am the biggest I have ever been and have started to focus again on my health.
Also what cardio machine would you suggest to get rid of the fat around the mid tummy area ? (under the ribs area, to the love handles yukkkk).
Unfortunately you cannot target fat loss.
Simply by eating right and having proper sleep you will lose weight.
You dont even need cardio to lose it either!
I just started a small mild cardio routine because i'm at the end of this cycle and am ready for my next cycle.
Virtuet take a look at my profile and use the fat to fit radio link.
Get your numbers set up according to their info.
Set Protein and Fat to 30% and eat 90% whole foods and 10% junk.
If you really want to take off and build up lean mass while losing weight, adopt a program like Stronglifts 5x5 or Starting Strength and just walk on off days.
Weight loss is simply eating below the daily energy output on a regular basis and getting proper sleep.
Muscle retention while losing weight is simply picking heavy things up and putting them down.
Strengthening the heart and lungs and accelerating fat loss* is all done with mild to moderate cardio**.
*The human body can only lose so much fat in a day before hormones kick in and start using protein as fuel.
**mild to moderate cardio is having the ability to talk while at an accelerated heart rate for no more than 45mins 3 times a week.
I wont hijack this forum since its about cardio and losing weight.
If you need any info regarding diet plans and how to maintain lean mass PM me.
I have a group for that!
=D0 -
I'm very close to my goal weight, but I'm doing C25K to increase endurance and help flatten my tummy. Tomorrow, I'll do the third day of week 6. I've been covering a total of 7 miles when I do the C25K workout. I walk as fast as I can after I finish running to try to build my stamina. It seems to help. So far, I haven't had a problem. I live in an area with rolling hills, so I do my C25K outside and don't worry about my speed yet. I enjoyed running while I was in my 30's and 40's. I think I can enjoy it again. I like walking, but running can be a nice change, especially if you want to finish your exercise a little quicker.0
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