Running... Options

[Jim]

In an attempt (a permanent one, I hope) I've picked up running with my girlfriend. What's a good distance to start at for someone pretty out of shape? Should I change speeds or go at a constant (comfortable but not easy) pace? Should I occasionally take breaks? Any tips on this would be good...

[Seeker]

In an attempt (a permanent one, I hope) I've picked up running with my girlfriend. What's a good distance to start at for someone pretty out of shape? Should I change speeds or go at a constant (comfortable but not easy) pace? Should I occasionally take breaks? Any tips on this would be good...

Surfaces to run on in order of best on your knees to worst:

Treadmill
Track
Grass
Concrete/Pavement

I'd find a track and make yourself a GOAL to run for one mile without stopping. One mile on a track = 4 laps. If you can't make it the whole mile that's alright just stop and walk for a few minutes and then start up running again. I'd do this for about 3 or 4 days out of the week and in two weeks see if you can finish the mile. Once you can do that up your goal to 2 miles without stopping, again running 3 or 4 times a week. As you progress you can keep upping your goal and then branch out to running through parks on grass or through neighborhoods on the sidewalk. Just don't try to do too much at once, listen to your body.

As you're running around the track every two laps switch direction. You don't want to keep running the same direction because it will put too much strain on one knee (from the turns) and fuck your knee up.

The speed you run at should be comfortable enough for you to have a conversation with someone running next to you. If you find you're gasping for air, that's too fast. Personally, I run very slow but I still get a good workout. Speed is a minor factor. If you want to get technical you can get a heart rate monitor and keep your heart rate in the optimum zone for weight loss.

When I first started I couldn't run longer than a 1/4 of a mile without stopping. Within a year I could run 6 miles without stopping.

If you're trying to get in shape remember that cardio/running is only one aspect of what you need to focus on. Nutrition, resistance training, and stretching are three other things you need to pay attention to. If you focus on only one (cardio/running) but neglect the other three you won't see much change. When you have all 4 balanced completely you'll be amazed at the results. Stretching is the main thing people ignore, I can't stress enough not to ignore that one.

Lastly, download this: http://www.techsans.net/lance/Burn_the_Fat...Plus_Extras.zip