Running Exercise Plan

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photograph running exercise plan 1

Running Exercise Plan

I believe the Scientists have got it wrong and their data is not evidence based. I have put my weight back on but am now running again (jogging slowly). In November 2004 my wife and I joined WeightWatchers I weighed 100kgs, I never changed my eating habits, but I took up running, June 2005 through my running I dropped 23kgs, Won Men’s category New Zealand Slimmer of the year and ran my first 1/2 marathon in a time of 1:26. My weight was 77kgs and I did this through running. I am now a running Coach ( I was a competitive runner in my youth) Running does help you lose weight and the evidence is there. Running should be Aerobic ( being able to hold a conversation while running and not getting short of breath). Anyone who has read anything about the History and Background of Master Coach Arthur Lydiard will see from his work and evidence the Scientists are wrong.
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Running Exercise Plan

No matter which form of exercise you choose, it’s important to ease into your new exercise program. Increase the challenge level of your workouts gradually to lower injury risk and get the best results. This is especially true for running. As a high-impact activity, running causes more overuse injuries than other forms of cardio exercise. Ironically, the risk of injury is greatest for heavier men and women who are likely to run specifically for weight loss.

Running Exercise Plan

As someone in the over 60 crowd who was about 50 pounds over weight, a type II diabetic and had past sports injuries, my recommendation that I took was to if you can afford it or your insurance can cover it, work with a diabetic specialist and/or a nutritionist, my insurance covered me for both. I would recommend regardless of how old you are, to begin slowly and begin with walking. I’m fortunate I walk at a course measured out in tenths of miles, so if you walk for 5 tenths and back you did a mile. If you are really out of shape, do whatever you can, even it it is just 1 tenth and back. Personally I feel for most of us who are overweight and out of shape, the initial workout plan laid out by the writer to work up to be a runner as presented is just plan STUPID!!!! Its the kind of plan that is going to get a lot of people quitting in frustration, just ridiculous! That plan is meant for people already in shape. Most people would be best served JUST walking for a few months. Like running where there is jogging and then there is really running, in walking there is leisurely walking and then there is power walking. There is walking a mile and then there is long distant walking. There is walking a mile in 30 minutes and there is eventually doing it in 15 minutes or less. I started slow, but walking a mile 5 to 6 days a week and as I was able to gain strength in my legs and arms(the swinging of the arms is important) I stretched out how far I walked. The course I workout at is 1.7 miles in length or 3.4 miles round trip. Its mostly flat, but has two small hills. It took me about a month to get up to doing 2.5 miles a day and another few weeks to do the full 3.4 mile round trip. Currently I’ve been walking just shy of 3 months, I regularly walk the 3.4 mile round trip 5 to 6 days a week, alternating between a brisk walk one day and a power walk the next. I do try bi-weekly to walk one day either 5 or 6.2(10k) miles. I now have thoughts of doing some alternating between power walking and jogging, but for myself that means wearing a knee brace on my right knee which I’m not crazy about. Hand in hand with walking has been changing my eating habits and I found it not as hard as I thought it would be, my nutritionist has me on a plan of counting GRAMS of Carbohydrates rather than Calories, I’m limited to roughly 200 grams of Carbs a day, in my case, 60 for each, breakfast and dinner and 60-80 a day for snacks. Grams of Protein and Fat are left up to me to use common sense. I use a kitchen scale to measure out how much I get to eat. As of right now I’ve lost 33 pounds and hope by my 65th birthday in October to have lost 70 to 80 pounds. There is also the possibility by then I could be off Insulin for my Diabetes, I use to take 66 units of Insulin a day, I’m now down to 25 units, my Blood Pressure is just about down to where it should be. I have a scheduled physical in a month should be interesting.
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Running Exercise Plan

Personally I feel for most of us who are overweight and out of shape, the initial workout plan laid out by the writer to work up to be a runner as presented is just plan STUPID!!!! Its the kind of plan that is going to get a lot of people quitting in frustration, just ridiculous! That plan is meant for people already in shape. Most people would be best served JUST walking for a few months. Like running where there is jogging and then there is really running, in walking there is leisurely walking and then there is power walking. There is walking a mile and then there is long distant walking. There is walking a mile in 30 minutes and there is eventually doing it in 15 minutes or less. I started slow, but walking a mile 5 to 6 days a week and as I was able to gain strength in my legs and arms(the swinging of the arms is important) I stretched out how far I walked. The course I workout at is 1.7 miles in length or 3.4 miles round trip. Its mostly flat, but has two small hills. It took me about a month to get up to doing 2.5 miles a day and another few weeks to do the full 3.4 mile round trip.

Running Exercise Plan

When you start running, don’t plan to go too far or too fast right away — doing so is the number-one cause of injury among runners. Start by running for 20 minutes at a time, three times per week. Gradually increase the amount of time you’re running and the number of days you run, but do not increase either until you feel comfortable completing your current level of training. If 20 minutes is too much, don’t be afraid to take walking breaks. Perhaps begin by running for 4 minutes and walking for 1 minute, until you complete the 20 minutes. As you get stronger, begin eliminating the walk breaks.

Running Exercise Plan

There is a widely held belief that exercise—including running—is not an effective tool for weight loss. This belief comes from studies showing that overweight women and men fail to lose much weight when given a structured exercise program to follow. In a recent review, scientists involved in this line of research concluded: “Unless the overall volume of aerobic exercise training is very high, clinically significant weight loss is unlikely to occur.”
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Running Exercise Plan

The plan: Do three different running workouts every week, on alternate days. In the first run, build speed through intervals; start with a two-minute speed burst at a challenging but sustainable pace, followed by three minutes of easier recovery jogging. Repeat six times for a total of 30 minutes. As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time. For your second weekly workout, which focuses on mixing speed and endurance, begin with running for a couple of miles and build up to 4 ½ miles over the course of the plan. The third day helps you build endurance. Focus on covering the distance, not your pace. Kick off with a 2 ½-mile run. Over 10 weeks, try to work up to running 5 ½ miles.

Running Exercise Plan

Many kinds of exercise can be effective for weight loss, but running is among the most effective. In a 2012 study, Paul Williams of the Lawrence Berkeley National Laboratory found that runners were leaner and lighter than men and women who did equivalent amounts of any other type of exercise. The main reason seems to be that people typically burn more calories per minute when running than they do when swimming, riding a bike, or whatever else.
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Hi, I have ran in the past to lose weight, but never kept to it. It was always on and off. And when I did go for a run I didn’t have a plan (e.g. running intervals, dieting etc.). I Just started again today and still don’t have a plan. I really want to stick to it this time. I’ve been looking around for information on how to plan my running / weight-loss. Can you help me out?
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One advantage of the sport of running is that so little gear is required. But the most important investment runners should make is in a good pair of running shoes — not cross-training, walking, or tennis shoes. Running shoes are best purchased at specialty running stores, where employees can recommend models based on your ability and goals. Many will also watch you run, to make sure the shoes you buy complement the way your foot strikes the ground.

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