Let's Talk About Running

[12thMan]

I've decided I'm going to start running/jogging about twice per week, for a number of reasons actually. But mainly I just want to keep the old ticker in good shape and the body in overal good health. I'm not trying to run the Marine Corp marathon or anything like that.

That said Warpath, help me with a few myths here. I'm a pretty lean guy hovering around 6'0", I guess. So I'm a little conscious about my frame and I don't want to lose weight or appear as though I've lost weight.

If that's true, how do I counter that? Additionally, will running twice per week make that much of a difference in my physique one way or another?

Feel free to throw out any other helpful tidbits and facts that might steer me in the right direction.

Thanks.
12M

[firstdown]

You really don't burn that many calories running a few times a week. From everything I have heard the Doc's say to run a good 30min 3 times a week. I need to do the same thing.

[ArtMonkDrillz]

I have no idea how you don't lose weight. I've been training for a half marathon since late August after 10 years of basically just getting fat and lately I'm shedding pounds like it's my job.
I have been dieting and I do have plenty of weight to lose (I started at around 235-240lbs and I'm currently right around 210) and I have been running A LOT lately but I haven't really been killing myself to lose weight per se.
I'm in week 8 of this program with my race on 12/11: Half Marathon Training: Novice

For the most part I feel great and the quick progress has been pretty amazing. Two and a half months ago I could barely run a mile without stopping, and now I'm at the point where four miles seems like a warm up. The only thing that really sucks is that it's now pitch black when I get home from work and it's getting cold. Figuring out time to run has also been an adjustment, but that's just something I'm learning to work around.

[hooskins]

I think running will make you lose weight, but if you are skinny already you won't lose much.

This coming from someone with a skinny frame, but has put on weight recently(travel, eating like crap, drinking, etc.). When I ran a lot, i lost a ton of weight to a point. Afterwhich i just didn't lose more.

[Monkeydad]

Originally Posted by hooskins

I think running will make you lose weight, but if you are skinny already you won't lose much.

This coming from someone with a skinny frame, but has put on weight recently(travel, eating like crap, drinking, etc.). When I ran a lot, i lost a ton of weight to a point. Afterwhich i just didn't lose more.

Yep, you're right.


Your body will burn the fat off first, but if you don't have a lot of excess fat, you'll end up toning muscles.


12th - I would mix in running (your cardio activity) with an equal days of lifting if you want to keep from looking too lean.

[Hog1]

Originally Posted by 12thMan

I've decided I'm going to start running/jogging about twice per week, for a number of reasons actually. But mainly I just want to keep the old ticker in good shape and the body in overal good health. I'm not trying to run the Marine Corp marathon or anything like that.

That said Warpath, help me with a few myths here. I'm a pretty lean guy hovering around 6'0", I guess. So I'm a little conscious about my frame and I don't want to lose weight or appear as though I've lost weight.

If that's true, how do I counter that? Additionally, will running twice per week make that much of a difference in my physique one way or another?

Feel free to throw out any other helpful tidbits and facts that might steer me in the right direction.

Thanks.
12M

Over a period of time you will gain lean muscle mass (not bulk). You will be replacing fat with muscle throughout your lower body. If you are losing things you do not wish to, you will have to adjust your caloric intake accordingly...more work.....more calorie burn.....more food.
BUT pay close attention to eating right, and limit the DQ Beltbusters

[FRPLG]

If you don't have a lot of extra weight you probably won't lose much. Maybe increase your caloric intake a bit with a good balance of protein and carbs to offset it. More important than your weight will be your body. Running just a couple times a week won't stress your body too much all at once. That is good. But, enough running over the long term will accumulate stress on your skeletal frame and joints. One key will be to mix your workouts up. Do a mixture of speed, tempo and long runs to help your body with all phases of running. I run a lot. I do half-marathons and have been training for a few years now. The first year I spent basically acclimating my frame for running. I did a lot of icing and didn't push too hard. I was religious about not over-doing it. Every three weeks I made sure I did an easy week to help the body recover. Now I was either training or pre-training to run competitive races so the intensity was pretty high but the same concepts apply to just casual running. Running a few times, getting hurt and taking three weeks off to heal is pointless. Like others have said, work some cross-training in to keep the body from adjusting to your workouts. Don't go too hard to begin with. It'll be better to feel like you're under-doing it in the beginning(3 month at least).

[GMScud]

Good advice from FRPLG.

Do you have a gym membership? If you do, I'd vary your cardio workouts. Muscle confusion is a great thing. I do lots of cardio, but mix it up with running on a treadmill, running outdoors, the elliptical, and the rotating stair climber thingy.

Remember this- the first couple of days after you start your running routine, you're gonna be sore as all hell. Make sure you stretch thoroughly before and after your runs.

As far as the weight loss thing, if you don't lift weights or supplement your diet with extra protein, I would consider it.

The best hours of my day are the ones right after I'm done with a workout. Mentally sharp, totally oxygenated, feeling so great! Good luck 12th.

[12thMan]

Originally Posted by GMScud

Good advice from FRPLG.

Do you have a gym membership? If you do, I'd vary your cardio workouts. Muscle confusion is a great thing. I do lots of cardio, but mix it up with running on a treadmill, running outdoors, the elliptical, and the rotating stair climber thingy.

Remember this- the first couple of days after you start your running routine, you're gonna be sore as all hell. Make sure you stretch thoroughly before and after your runs.

As far as the weight loss thing, if you don't lift weights or supplement your diet with extra protein, I would consider it.

The best hours of my day are the ones right after I'm done with a workout. Mentally sharp, totally oxygenated, feeling so great! Good luck 12th.

Well I used to use the company gym when I worked at the office, but now that I'm working from home I'm not as motivated to go to the gym. But your point is well taken, I think I definitely need to work in some weight lifting.

What's your take on push ups?

[GMScud]

Originally Posted by 12thMan

Well I used to use the company gym when I worked at the office, but now that I'm working from home I'm not as motivated to go to the gym. But your point is well taken, I think I definitely need to work in some weight lifting.

What's your take on push ups?

Push-ups are great. You can do so many different variations of them. I have the Perfect Push-up, and it works really well. If I can't get to the gym, often times I'll do a push-up work out with some abs thrown in.

[BringBackJoeT]

I can understand your concern about not getting too skinny, and I can tell you, from my own experience, that it's not that difficult to maintain weight as a runner.

I'm a little shorter than you--5' 10"--and have always been pretty thin. However, while in my mid-20s I began thinking I was a little invincible on the weight front, and was eating without any concern for weight, but the pounds ultimately caught up with me and I was reaching 175+. So, I decided to go on a diet and start running, and within about four months, I was down to about 160. I was happy about it, but by that point, I was addicted to running. Fast forward about 13 years, and I've completed five marathons, a few half marathons, clocked 1,000 miles a year almost every single year since, and pretty much have adopted running as my religion. While it is true that the running has ultimately made it a little bit of a challenge to maintain a certain weight, it hasn't really been that hard. I've made 160 my floor, so when the scale marker in the morning is slightly to the left of that number, I just eat a tiny bit more--Big Macs or other junk are not necessary to help me stay there or above. And this is at 25+ miles a week. So, unless you're thinking that you're going to get into that range, I think you won't have any trouble. And even if you do, as I said, it's ultimately not that hard to stay above a set floor.

Overall, I think it's great that you're focusing on cardio, especially running. Neither the importance or benefits of cardiovascular exercise can be exaggerated.

[DynamiteRave]

Well since this thread is starting here's my dilemma. I definitely work out for the weight loss. Working on getting my summer bod going early.. College kinda left me ravaged so I've got plenty of weight to lose. My problem is that after I lose about 10-15lbs.. I plateau.. And will literally go back and forth from losing 1-2lbs to gaining 1-2lbs. Everyone says "vary your workout" but I hit the gym about 3 days a week.. Do about 30 minutes of the x-trainer and about an hour or 2 of lifting.. and during the off days, I work out at home (Comcast on Demand is a great thing) for about 30-40 minutes.

I'd really love some tips on how to break the plateau. Work out more? Eat less? Both? :confused:

[MTK]

There's no one secret to breaking through a plateau. Best advice is to just change things up and see what works. Sometimes you might need to eat more, sometimes less, work out more, less, or try a different routine altogether. One things for sure, a plateau is definitely frustrating.

[FRPLG]

You have to ride the plateau out. It may take weeks. The other thing I have noticed in general is that woman may work out a lot but tend to not work out as hard. Although plenty of men do this too I do see a decent amount of men really busting it in the gym while not nearly as many women pushing the intensity. You should be sweating up a damn storm and your heart rate needs to be in the 140-165 range for 30 minutes at least. And as you said and GMscud talked about...you have to keep mixing it up. The human body is constructed to seek balance and efficiency. Doing the same exercises in the same way with the same intensity lets your body figure out the easiest way to operate. Change everything. What you do, how you do it and when you do it.

[MTK]

Push ups are called the perfect exercise for a reason. They work so many different parts and there are so many variations you can do.