Running

[otter-luver]

Ok. This may sound crazy, but I want to run a marathon. Or maybe just a 5k. However, I'm starting entirely from scratch. I can't run...at all. A while back I lost a lot of weight, because I tried to go veg (and I didn't do it properly). Anyway, I lost some muscle mass as well. NOW that I'm normal weight again, I need to gain muscle mass. I WANT to learn how and train hard. Any diet plans or fitness routine suggestions?

[barefootchick]

I'm kind of in the same boat as you. I wanted to start running. I started using the treadmill at the gym and used the interval method. I would warm up for ten minutes and then alternate running (jog) for two minutes with speed walking. I kept this up for about ten minutes and then I would get so wiped, I could only speed walk for the rest of the hour. My knees started protesting after a couple of days and I just went back to speed walking for an hour.

I'm in pretty bad shape to begin with, so that doesn't help. I can speed walk, but jogging and running are much harder for me.

I'm hoping someone has advice for us running wanabes. :)

[Dirty Martini]

If you're looking to build muscle mass, running alone won't cut it. You'll get stronger legs and a slightly stronger core, and you'll probably lose some body fat, but that's about it. You'll definitely benefit from better cardiovascular health, though. If you want to build lean muscle mass, I'd recommend combining cardio with a lot of strength training.

Here's a plan to run your first 5k:
http://www.runnersworld.com/images/cma/beginner5k_table.jpg

Or, do the couch-to-5k program (which I don't really like, but a lot of people do)
http://www.coolrunning.com/engine/2/2_3/181.shtml

If you want to run a marathon, Runners World has a LOT of training and safety advice: http://www.runnersworld.com/subtopic/0,7123,s6-238-244-255-0,00.html Honestly, though, to keep your motivation up, I would recommend joining a local marathon training club. Your local running store would have information on this. (and if you dont' know where your local running store is, google is your friend)

[Terry B.]

Tons of running programs out there for beginners. The ones worth using will have you simply getting out the door on a regular basis 3-4 times per week, doing nothing but walking for a few weeks. Consistency in getting your shoes on and out the door and keeping from overdoing it in the initial month or so should be your initial goals, in my opinion.

Good luck.

[Mskedi]

Marathoning for Mortals is a great book. :)

Don't push yourself too hard. You don't want to injure yourself (speaking from experience here).

[leminchyl]

check out the runners world website. i am so behind on reading their magazine, but i can keep up with the website better.

[hopi100]

Hi, otter-luver! I'm a little late to the thread, but: I totally support your desire to run a marathon/5K/10K/other. :) I started running for triathlon, but quickly came to love it in its own right. By the end of my first racing season, I ran (and finished) the Marine Corps Marathon, and trust me: If I can do it, you can do it. :)

I was one of those kids who "ran" a 20-minute mile in the Presidential Fitness Test in fifth grade. One of those softball players who hated base-running drills during practice. It wasn't until last year, at age 26, that running "clicked" with me, and now I can't speak highly enough of it.

The plan I used to train for MCM was a Hal Higdon beginner's plan. It was really helpful to me and got me right where I wanted to go. You can check it out at: http://www.halhigdon.com/marathon/novices.html . There are some others on this site, too, depending on your fitness and comfort level. :)

OK -- I've gushed on long enough. I'm by no means an expert on running, but boy, am I having fun learning. :)

[otter-luver]

Thanks everyone for posting. I'll take your advice.


Wish me luck!

[Dirty Martini]

Good luck! I hope you post here when you do your first race. Several of us have done races of various lengths and I can tell you that they're an incredible experience. I don't come CLOSE to winning any of them (I run 10.5-11 minute miles! Slow!) but they're so motivating and inspiring.

Good luck, and don't forget to have fun in your training! :)

[Brandon]

If you're looking to build muscle mass, running alone won't cut it. You'll get stronger legs and a slightly stronger core, and you'll probably lose some body fat, but that's about it. You'll definitely benefit from better cardiovascular health, though. If you want to build lean muscle mass, I'd recommend combining cardio with a lot of strength training.

Here's a plan to run your first 5k:
http://www.runnersworld.com/images/cma/beginner5k_table.jpg

Or, do the couch-to-5k program (which I don't really like, but a lot of people do)
http://www.coolrunning.com/engine/2/2_3/181.shtml

If you want to run a marathon, Runners World has a LOT of training and safety advice: http://www.runnersworld.com/subtopic/0,7123,s6-238-244-255-0,00.html Honestly, though, to keep your motivation up, I would recommend joining a local marathon training club. Your local running store would have information on this. (and if you dont' know where your local running store is, google is your friend)

In that first link, does "XT" mean Cross-Train? :dunce:

[Dirty Martini]

yes :) weights or interval training is what I've seen most recommended. I would go with weights, personally. :)

[Brandon]

yes :) weights or interval training is what I've seen most recommended. I would go with weights, personally. :)

Just wanted to make sure I was interpreting it right. Being morning and all, my brain saw XT and went in to :confused: overload does not compute :confused: mode. :lol: