VeggieBoards banner
1 - 13 of 13 Posts

·
Registered
Joined
·
17 Posts
Discussion Starter · #1 ·
I've decided to take up walking/running. I have a few questions though...

When is the best time of day to exersize? Morning, afternoon, night?

I wake up in the afternoon (about 2 pm), and I'd like walk then. Is that good, bad? It's fall now, so it'd be cool, but when it gets to spring/summer it'll get really hot being in a desert and all... So I guess I'd have to change the times then.

I know you're supposed to stretch before and after, right? What kind of stretching exercises, and how long?

How long are you supposed to walk in the beginning? Until you get tired? Because I broke my ankle so-so months ago, which is part of the reason I want to start walking (strengthen it). And... I don't know, is there anything else that I should use/do?

Are running and walking shoes different (styled) or the same? I won't be able to run, way to jarring on my ankle. So I should get walking shoes, right?

Ladies: is a sports bra worth it? or is it just as well to use a regular one?
 

·
Registered
Joined
·
319 Posts
Quote:
Originally Posted by treetalker View Post

When is the best time of day to exersize? Morning, afternoon, night?
When I used to run I preferred to do it in the morning during the summer, if I could manage to drag myself out of bed, because that tends to be the coolest time of day. It's also nice to get it out of the way, then you don't have to think about it later. However, I usually ended up running in the evening. I tried not to run in the middle of the day, unless I had to for practice or a meet or something. This time of year, I would say that early afternoon would probably be the best time to run, because it's warmer and also gets dark pretty early. I wouldn't advise walking/running at night if you're going to be on roads.

Quote:
Originally Posted by treetalker View Post

I know you're supposed to stretch before and after, right? What kind of stretching exercises, and how long?
As far as stretching, the best thing is to warm-up (walk/jog a half mile or so), stretch, walk/run, cool down (same as warm-up), then stretch again. I don't know how to explain what stretches to do, except that you want to try to get all of your muscles, calves, quads, arms, back, etc. I would spend about 15-20 minutes stretching. You could probably find a site that details a good stretching routine.

Quote:
Originally Posted by treetalker View Post

How long are you supposed to walk in the beginning? Until you get tired? Because I broke my ankle so-so months ago, which is part of the reason I want to start walking (strengthen it). And... I don't know, is there anything else that I should use/do?
If this is the first you've attempted walking/running for exercise and you're recovering from an injury, you should probably take it pretty easy in the beginning. Maybe you should get in touch with your doctor, and some kind of ankle brace probably wouldn't hurt.

Quote:
Originally Posted by treetalker View Post

Are running and walking shoes different (styled) or the same? I won't be able to run, way to jarring on my ankle. So I should get walking shoes, right?
If you are just planning to walk, I would get walking shoes, but if you are planning to run in the same shoes, get running shoes.

Quote:
Originally Posted by treetalker View Post

Ladies: is a sports bra worth it? or is it just as well to use a regular one?
If you're walking, a regular bra would probably suffice, but if you're running, you're gonna want a sports bra.
 

·
Registered
Joined
·
8,777 Posts
Best time to exercise: when you enjoy it most. There's no "optimal" time really, except for the time you find it most enjoyable.

Stretching: I don't stretch much at all and don't find much benefit in doing so. I might stretch afterward a little, but not much. I find that walking before & after my run is all I need.

Shoes: ditto what obladi said

Bra: definitely get a sports bra, whether you're walking or running. Your shoulders and neck will thank you!
 

·
Registered
Joined
·
319 Posts
Quote:
Originally Posted by OregonAmy View Post

Stretching: I don't stretch much at all and don't find much benefit in doing so. I might stretch afterward a little, but not much. I find that walking before & after my run is all I need.
Yeah, I suppose stretching is kind of a personal preference thing. I used to have problems with my calves getting really tight and I think it also helps to keep from getting side aches. Stretching after running wasn't something I always did, but I have been told that it's a good idea and it can't hurt. If nothing else you should gain some flexibility if you stretch regularly. If I were just going for a short run (1-2 miles) I probably wouldn't worry about it too much, but if I were doing a longer run, I would definitely stretch beforehand. Either way, warming up and cooling down are probably more important.
 

·
Registered
Joined
·
8,777 Posts
Right. The important thing is to just not run to your front door, throw on your jammies, then sit for an hour. You need a few minutes of cooldown after a brisk walk or a run, whether it's stretching or slow paced walking.
 

·
Registered
Joined
·
17 Posts
Discussion Starter · #7 ·
I've another question: what is good for eating before walking? Large meal, snack, nothing? Is it like the whole "don't swim an hour after you eat (because you'll get eated by some leecheys)?
 

·
Registered
Joined
·
3,265 Posts
Best time of day for exercise just depends on you. Many people like to get it out of the way in the morning. Me? My body just isn't awake in the morning and I much prefer it in the evening. It is much more enjoyable for me then. I only run once a week in the morning at that is just because I run with a running club Sunday mornings.

I agree with Amy on the streching thing. For a warm up I just jog slower than my usual pace. I would love to say I streched afterwords but most days I don't. Some people swear by stretching.

As for eating, if it is an evening workout I usually wait about an hour and a half before I go out. That is just when my body feels ready to go. I know that eating small things like fruit or granola bars before heading out don't really make me feel weighed down or anything.

Good luck!
 

·
Registered
Joined
·
200 Posts
Quote:
Originally Posted by treetalker View Post

I've another question: what is good for eating before walking? Large meal, snack, nothing? Is it like the whole "don't swim an hour after you eat (because you'll get eated by some leecheys)?
As long as it's small and not loaded with sugar (which will eventually make you crash), a small snack may be good. I grab an orange or crumpet before I hit the trails, but sometimes I just do it on a cup of strong coffee. Depends on how soon after I wake up that I go out there. Let yourself digest 20 mins or so and see how your body feels. Everyone is different. Don't drink too much water before, either. Just drown yourself when you get back home
 

·
Registered
Joined
·
321 Posts
Best time of the day is in the morning, before eating anything

You will cut fat so fast, and easier

If it's hard to do this at first, your body will soon get used to the stretenous demand without any food-fuel, so not to worry

Taken from my own experience!
 

·
Registered
Joined
·
8,451 Posts
everyone has different 'biorhythms' as to when working out works best for them. for me, it's between 7 and 10 am, then again after 3 pm until about 7. any time in between, it's really challenging for me to 'work out.'

i tend to do an am and pm exercise process.
 

·
Registered
Joined
·
5,660 Posts
Quote:
Originally Posted by treetalker View Post

I've decided to take up walking/running. I have a few questions though...

How long are you supposed to walk in the beginning? Until you get tired? Because I broke my ankle so-so months ago, which is part of the reason I want to start walking (strengthen it). And... I don't know, is there anything else that I should use/do?
Walking until you are tired would be way over-doing it in the beginning, IMO.

One method is one I've heard from fitness trainers, and this one might be appropriate to you, especially considering your injury. It's based on what I've been told is the main reason most people fail on fitness plans--they do too much at first, and either injure themselves, strain muscles, etc., or have a very unpleasant experience.

So this plan calls for just going out walking at a moderate pace for 10 minutes, three times a week. The second week, you would increase the time by 10 percent, so that would be 11 minutes three times per week, and so on.

Using this method, you would be up to 45 minutes three times a week by the 17th week. Note that you would not be measuring your distance or speed during this time (unless you wanted to).

This method is deliberately very, very gradual, especially at the beginning, and give you plenty of time to build up your legs.

Once you were up to 45 minutes 3 times per week, you could then start one of Kenneth Cooper's walking plans, which are much more involved with distance and speed, and would put you on a 10 to 12 week course toward aerobic fitness. Kenneth Cooper's books, such as The Aerobic Program for Total Well-Being, present overall walking plans. He has ten to twelve week walking plans that vary depending on your age. You can probably get his books at the library and photocopy the walking plans, or whichever one is most relevant to your age.
 

·
Registered
Joined
·
21 Posts
It's all personal, on the timing thing it is really personal, I used to be a proffesional athlete (getting back into it slowly), and I found that different exercises at different times, but I used to train up to 8 hours a day. So I got to try out lots of different times. The best for me was long distance in the morning, so about 5 am to 10 am, and speed work mid afternoon and weights in the evening, but this isn't as relevant to you.

On the how long/how hard sort questions, spend some time setting a bench mark, a distance/pace that you are comfortable with, if you can try and walk fast enough so you are slightly out of breath, but this depends on your ankle. Once you have that bench mark then you can build up from there. But make sure you plan your training, beware of just going out and having a bit of a wander.

Stretching, I am one of these people who swears by it. Without stretching you may find you suffer from more muscle stiffness and more cramps. Muscles are made from lots of fibres, with out stretching these fibres will come to resemble a bag of wool after a kitten has been in it, this will restrict movement and reduce the ability of your body to remove waste products, stretching will straighten these out and lead to longer leaner muscles.

How to stretch, two schools of thought here, some swear by 20-30 minutes stretching before you even step out the door, others don't stretch before exercise, instead spend hours stretching in front of the TV, I have always stretched for an hour in the evening (purely because it's a great excuse to sit in front of the tv and when people say can you just .... yell 'no i'm stretching) and also stretched for a few minutes before each training session, and also a few minutes after, also make sure you cool down afterwards. It sounds really daunting, but you can find that you build it in to your exercise without realising, for example I stretch out my calfs whilst finding the key to the front door, and I stretch my back whilst towelling down the dog (terrier so long way down). If you can buy a book on stretching, or down load something off the internet.

Running shoes, YES, you've got a weakness already in that you injured your ankle, they don't have to be expensive, my last pair of running shoes cost £15 in the sales, but with out them I find all my joints hurt like hell.

Sports Bra, depends again, I'm an F cup so I don't walkk without one, other women I train with are A cups and don't even wear one to run. I'd say yes all the time, as normal bras don;t wick away sweat and all the nastys that exercise can cause.

Eating before exercise. Well the reason people say no is that digesting food takes blood away from the muscles. And can cause cramps if you don't get it to the digestion. A point here, meat takes the longest to digest, and this tends to be the cause of cramps and sluggish feelings. This is not really an issue considering what board we're on. In general it is recomended to eat 20-30 mins before exercise, with out this you wont have the energy stores for the first 20 mins of exercise before your body starts to tap into it's fat stores and may struggle and start to metabolise muscle instead, yes this lead to weight lose, but the fat stays were it is. Take something to snack on whilst your out, a bottle of water is a must, mix in a little fruit juice if you think it will make you more likely to drink it, and something easy to snack on if your out more than 20 mins.

Sorry about the essay, but I coach evey week and I hear the same problems every week, 1) I hurt the next morning, (Not warming up and down and not stretching) 2) I got bored, (take along an MP3 player, or little radio, or even better a friend) 3)I couldn't be bothered, (make a plan and stick to it).

Hope this helps, PM me if you have any other questions (except the have you got a life question, the answer is no).
 
1 - 13 of 13 Posts
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Top