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MK I'm so proud of you, you look absolutely amazing and you got me off my fat but too I'm so glad to have you as a friend your amazing and the pugs are too lol :-)
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Ill second C25K, its where i started after many years of no exercise at all, I'm doing my second 10k race this Sunday :smile: Go for it :drinker:
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C25K its a programme to get you running 5k but adapt it for your 3k link here http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx with lots of info tips and podcasts
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I did c25k and will do my second 10k in 2 weeks after 5k i increased my distance by 1k each time making sure i rested in between last week i did 2x 5k runs then Sunday did 7k tomorrow will do a 8/9k and next Sunday will do 14k with one 5k before my 10k the following Sunday I'm no sprinter, and a slow runner i do some spin…
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Just put your stats in to a BMI calculator and you are in the healthy weight category with a BMI of 21;15
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I started with C25K and most of my runs when i hit around 2.5k my mind is telling me" i cant do this" and "im too big to do this" but i battle on and once ive past the 2.5k mark its as if i settle in and off i go
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What super monty said ^ :drinker: the only thing I would add is if your serious about weights you need to lift heavy stronglifts 5x5 new rules of lifting for women
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Try couch to 5k http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx
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Plenty of water as you will be dehydrated, brown toast with peanut butter :-)
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Ice baths do work, after my first 10k training run I could hardly walk for 2 days so after the following 10k my son prepared an ice bath ready for me. It took some courage to sit in there but I persevered for 10min and the following day I had some aching but was able to walk no problem and getting up after siting was easy…
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I would suggest walkin or cycling to start min 45 min if you can't do that time build up to it gradually and possibly c25k that's a programme to get couch potatoes up and running a 5 k :-)
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Today I've had 1 tin tuna, chopped onion, chopped boiled egg, cooked cold peas , chopped pepper all bound with low fat salad cream and a pinch of chilli powder :-)
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Go lower bellow parallel and reduce reps as suggested then increase your reps gradually
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Runkeeper or map my run should work for you . I use run keeper On my iPhone and set it for 1 min updates for distance, av pace and current pace I'm sure there's an android version Happy running
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you can also stretch hamstring with one leg about 12" in front of the other with heel down toes pointing up bend rear leg and go in to semi sitting position
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Thats your hamstring stretch, do your calves by leaning in to a wall with one foot further back than the other and flat on the floor you can feel your calves stretching and stand on one leg holding your foot behind you in to your behind for quads Do your warm up walk - stretch - run - cool down - stretch
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I always use a Heart Rate Monitor a polar ft4 which is the most accurate way and during a spin class can burn between 500 - 710 calories depending on intensity and effort
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Dont waste your money on cheap i would say min spec polar ft4 and not too much to pay around £48/£50
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On the stronglifts 5x5 site you should be able to find a video of proper form and that you need to go bellow parallel to reap the benefits of squatting. A weightlifting champion friend of mine has a saying " when you squat its *kitten* to the grass":bigsmile:
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Good advice here http://www.myfitnesspal.com/topics/show/279198-running-tip-so-you-are-about-to-do-your-first-race
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Your MHR is around 189 BPM 226 - your age 37 = 189 for men its 220 - age My max is 171 and im hitting 164/165 in an intense spin class
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I always used to work out after night shift when I worked nights, i used to go swimming and found that i slept better after it :bigsmile:
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That's me crossing the finishing line of my first 10k race, I had never run in my life and got to hear about C25K in January this year and as i could not find a 5k race near me the next option was to do a 10k on 17th June this year (fathers day)
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its free, theres apps out there and podcasts i used "NHS C25K" for free podcast download http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx
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Well done excellent effort !!!!!! before you know it you will be running a 5k race:drinker:
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I think twice about white bread, Pasta, butter, white rice, and potatoes I do still have them on occasions but make sure i compensate in my exercise but prefer seeded brown bread now to white
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You need to incline at 2% even then I struggled outside after doing 5k on a treadmill you tend to go faster outside I use runkeeper with 1 min feedbacks on my iPhone telling me my pace and I always go off to fast in the first minute
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If anyone is looking for a really good Indian restaurant cookery book google THE CURRY SECRET by Kris Dhillion I'm a chef by trade and have tried many a curry recipe but this book is as close to a restaurant curry as you will get
