i am over weight going to the gym for the past three weeks.i would like to start running but don't know how to do it.
margret chihata
Question:
Asked by margret chihata - 8 answers - 33 weeks 6 days ago
i am over weight going to the gym for the past three weeks.i would like to start running but don't know how to do it.
Tags: Tagged in running
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Hi Margaret,
It looks like you have made the most important step by deciding to change to a more healthy lifestyle.
If you are going to a reputable gym, there should be instructors there to show you how the running machines work. It all can be a little daunting to start with.
This is part of their job, so don't worry about bothering them.
Take it easy to start with, even a fast walk, and increase your times / pace as you feel comfortable.
Richard.
Loughborough Sports Science Graduate
& Former Rugby player.
Hey, Margret
Completely agree with the last comment.
This is a very general advice but is great for getting used to something instead of going in all guns blazing. If your goals are weight loss, I would recommend a consistent pace for about 10-15 minutes.
Also try to do your CV workouts on things like the gym bikes or x-trainer. Lower impact and can reduce the chance of injury at higher intensities.
Once you feel comfortable after a few weeks, start trying to push yourself a little bit. For example a couple of minutes at a slightly faster speed then a minute or so at a lower speed. Repeat for about 10-15 minutes to start.
Again if you are looking for weight loss, I would also recommend a full body resistance program consisting of 15 repetitions and 2 sets.
A lot of people neglect the resistance side when it comes to health and fitness, even seasoned runners, but it can help boost your metabolism for up to 2 days after an effective workout. With running your metabolism will peak for a few hours and you'll feel the need to replace the energy used, which is quite high. But definitely Include running and resistance in your workouts. They are both so, so important for different reasons.
Any questions feel free to ask again or ask your local instructors. They should definitely be able to help out and give you some ideas.
Hope this helps
Liam Maclachlan
Personal Trainer
Edit: I also have recently stumbled across this. Hope it helps
http://running.about.com/od/getstartedwithrunning/a/beginnersguide.htm
Hi Margret,
Have you looked at the NHS 'Couch to 5k' website?
You may find some of their advice helpful:
http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx
Best of luck,
Aland
Hi Margaret,
it better u should start with slow walk and slowly progress toward increasing speed of walking and toward running, but onlu when u became habbitual of first one and not feel any problem in this.
Hi Margaret, I agree with Vinay_1034 that you should start with a walking program and not put excess stress on joints that are not ready to take the pounding force that running produces. Once you start to lose weight and get stronger, more flexible and gain joint stability - running could be added to your routine. Try a program of brisk walking, yoga, strength & stability training and you will reach your goals injury free. Your posture is the most important part of your training regimen so stand tall and ask a trainer to show you some exercises you can do with just your own body weight. Good luck!
Hi Margeret, Not sure how much weight you have to lose.. but this is my tip from one woman to another.. low impact cardio (walking on the treadmill, sitting on the spinning bike.. ) and make changes outside of the gym such as walking an extra stop before gettting on the bus, a smaller plate at meal times, taking the stairs instead of the escalator as well as looking at your nutrition..drink alot more water, and watch what you eat.. if you can tell me where you live I can advise you better. Good luck. Penny (wingintl@aol.com)
Hey Margaret,
my advise would be as you actually get the urge to exercise, lay down and it will go away...just kidding!
It seems everyone is on the same (correct) page here regarding a safe, progressive means to an end: healthy weight and fitness, through a plan of resistance as well as CV, nutrition, (don't forget proper rest) and so on. I think it prudent with any life style change (especially for the good) that you have baseline data collected. Data such as body comp analysis with a good BIA machine, some basic blood work that a fitness practitioner recommends for you, as well as before and after pics. All this info combined can provide incentive as well as being certain your weight loss is compartmentalized properly for the goals you set. One more thing, is running a burning passion or just a means to an end (weight loss)? Running isn't for everyone.
Good Luck
Doc Merrick
The NHS "Couch to 5K" looks good advice to get you running comfortably. The next thing you need is motivation to keep going, and friends to run with is part of that.
I'd recommend seeing if there is a Hash House Harriers group near you. Hashers are a social mixed bunch (all ages, men and women)who meet at different pubs, go for a run and then return for a drink and a chat. The running is non-competitive and some hash groups cater for walkers as well, so you can switch between running and walking as often as you like.
Another alternative is the Women's Running Network, a social, safe and supportive group for ladies who wish to take up running.
To find either of these, use Google Search coupled with the name of your town (for example womens running network birmingham, or hash house harriers reading).