Calling All Runners

[Raistlin]

Afternoon all.

I quite fancy the idea of taking up running. The thrill of the open road, the fresh air, the solitude, the generic MP3 player treating you to all those songs that you rarely get time to listen to.

The problem is that (aside from school sports days) I've never really done any running, and I've certainly never done any road running (well, probably going to be more like pavements than roads I guess).

Add to my lack of experience the fact that I am currently seriously unfit. I've not done any real excersize for many months, and we've spent the last 6 months or so refitting the kitchen so we've been living off of crappy microwave food and takeaways.

The kitchen should be finished soon, so the food quality can go back to where it was (all home cooked, plenty of fish, chicken, and veg), but there's not a lot that I can immediately do about my fitness.

My aims in taking up running are essentially:

a) to help me lose some weight, in conjunction with a decent diet (by diet I don't mean that I'll be counting the calories, I mean that I'll be eating decent food in reasonable quantities), I think I need to lose about 2 Stone to get down to my ideal weight.
b) to get fit. I've got no idea how to measure success against this goal. I guess that, once I've been running for a while, I will be able to set myself targets and see how well I can meet them.
c) to have a little bit of fun and to get out into the local area and see something of the world that surrounds me.

I'm hoping that someone can help me with a few things:

a) where do I start? Can I reasonably expect to just slip on a pair of trainers and some shorts and start running around the countryside? Should I 'start small and work my way up'? How do I avoid killing myself?
b) what kit do I need? Again, is it just trainers and shorts, or should I be looking for something a bit more sophisticated?
c) are there any good sources of information that I can consult to help me along my way.


Sorry it's been a long and rambling post, but I want to get this right. My health's suffering at the moment - I want to make it better, not worse.

Thanks

[greencreeper]

I'd start with a trip to the GP - let him have a listen to the ticker for odd noises, and check your blood pressure. If all looks good, then start running.

I looked at my life - spend about 12hrs a day at a computer, and though I eat twice a day (bran flakes and main meal about 23:30), my weight has increased because I do very little. During the week there is no time, and at weekends it's rush-rush to do everything - chores, finances, visit parents, maybe nip into work Saturday morning. I get asked, "Good weekend", and I always think, "No, not really". Sooooo... I joined this website for gay lads into the outdoors - got a couple of weekends booked. My thinking is to try to do something at least two weekends a month. Improve fitness. Shame there's not a similar thing for straight guys

[alferret]

Originally Posted by Raistlin

SNIP!
a) where do I start? Can I reasonably expect to just slip on a pair of trainers and some shorts and start running around the countryside? Should I 'start small and work my way up'? How do I avoid killing myself?
b) what kit do I need? Again, is it just trainers and shorts, or should I be looking for something a bit more sophisticated?
c) are there any good sources of information that I can consult to help me along my way.

a) Start small and work up, run at a pace that your comfortable with and increase the distance only when you feel you could, or increase the pace but keep the distance the same.

b) Good footwear is a must after all its your feet that do the pounding. As for the rest of the kit thats down to you IMO.

c) Dunno, its been over 20 years since I ran seriously but google could be your friend

[Russ]

Originally Posted by Raistlin

a) where do I start? Can I reasonably expect to just slip on a pair of trainers and some shorts and start running around the countryside? Should I 'start small and work my way up'? How do I avoid killing myself?

If you've been inactive for so long you'd be best suited at going out for walks first. Do that for about 2 weeks before upping the pace a bit. The important thing is to take it easy. The days of 'no pain no gain' are thankfully behind us.

Originally Posted by Raistlin

b) what kit do I need? Again, is it just trainers and shorts, or should I be looking for something a bit more sophisticated?

Do not, I repeat NOT cut corners on paying for trainers. You don't have to go out and spend £300 but go to a dedicated runner's equipment shop (as opposed to a shop that just sells sports clothing) and ask for specialist advice. Also do a google for a runner's club in your area for good advice.

As for other clothing, a good idea would be the runner's vests from Nike and Adidas which draw sweat away from your body. Remember than many thin layers is better than one or two thicker ones. And avoid cotton t-shirts.

Originally Posted by Raistlin

c) are there any good sources of information that I can consult to help me along my way.

Apart from any local runner's clubs, I'd suggest www.musclechat.co.uk - I find loads of stuff there.

[Delta Whiskey]

As Russ B suggests, start off walking, slowly at first then upping the pace until your starting to jog/walk. Walking at a brisk pace is one of the best low impact exercises you can do.

Have you got a bike, Raistlin?

The reason I ask is that as far as I know, running can potentially be harmful to your joints, due to the impact transferred though ankle, knee & hip each time your foot 'hits' the ground. This can, presumably, be more severe the heavier you are.

Cycling, however, doesn't impact the joints, so severely, but can be just as good at getting your heart & lungs & muscles working.

It is just a thought, though - it may even help to use a bike to build up a certain level of fitness, first & then start on the running ???

Other good 'non impact' exercises are rowing & swimming, but I'm not sure if you have a convenient lake in the garden

[Anonymouse]

If you're not that fit to begin with, running will likely do you in. To improve your general muscle tone, one thing I can suggest from personal experience is to join an archery club. There's a surprising amount of walking involved if you're shooting outdoors, and the weight you're pulling for each shot adds up pretty quickly. At one point I was shooting four or five times a week and over that summer my chest measurement increased from 36 to 38. I only noticed when two favourite shirts didn't fit any more.

It combines the two main requirements for a fitness programme, viz.: it works without overdoing things, and it's fun and therefore interesting - which makes it more likely you'll stick at it. It's also a non-impact activity. Well, except when the bowstring whacks your forearm the first few times, but you quickly learn how not to do that. Ouch.

But you quite literally shouldn't run before you can walk, and a non-impact activity is essential to start with. Swimming is another. But do not, repeat, not get any sort of home exercise equipment. At our place we have a phrase for that stuff: 'garage kit'...because that's where it invariably ends up. The fact that some of it is endorsed by Carl Lewis is irrelevant, for one very simple reason: anyone buying such equipment is sure as hell no Carl Lewis, guaranteed.

And if you're lucky enough to have a partner, there's always the number one favourite all-over non-impact exercise...

Don't jog, though. I feel constrained to point out that the bloke who popularised jogging died aged 45 of a heart attack or something.

Cycling is excellent exercise and very useful for going places...if you're brave enough to risk it. My own opinion is that any cyclist requires cojones the size of cannonballs and made, not of steel (far too soft), but case-hardened 20-gauge chrome-titanium alloy forged in a plasma furnace, to ride on Britain's roads.

And GET A HELMET!

Whatever you do, though, take it easy and have fun!

[Maggy J]

I have to say I was at my fittest when I owned and rode a bike.I lost a lot of weight that way too.4 stone to be precise.Running is the pits...especially through dog turds...

It has been proven that running on hard surfaces does not damage the joints.However running along busy roads makes you full of the crap that the vehicles pump out. I personally would advise find a local running track perhaps in a local school or sports club that allows free access. 4 laps is approx a mile you should have a mile in you. Aim to manage a mile in 10 minutes anything under 10 minute mile isnt running (10 kmph 6mph) This will give you an idea of what you can do. If you feel good after the first mile do another couple of laps and so on. Ideally you need to run for at least 20 minutes to get a full cardiovascular effect and get good benefits from aerobic and anaerobic exercises. I used to run 5km at a time but have now given that up and do high incline fast pace walking on a treadmill as the body mechanics of this actually burns more calories than running


Disclaimer vist Dr before engaging in exercise or its at your own risk

[altis]

Nip down to your local library and pick up a book on running. This is the sort of book they like to stock since it helps promote the nation's health! Mrs A found an excellent one at our local, little library but I can't remember the name

Seek out a local, dedicated running shop - not one of the sports chains - and get some footware advice. We are lucky to have http://www.runningbear.co.uk/ nearby.

If you are suffering with joint pain (ankle or knee) after you start then seek out a local podiatrist *** chiropodist who can probably make some custom footbeds (orthotics) that will help.

Get down to your local, council-run, gym and enquire if they have a regular running evening. They'll almost certainly do some circuit training that will also help.

Seek out your local running club. I'm sure they'd welcome you with open arms. Some suggestions here: http://www.runnersweb.co.uk/indexrun.htm

And remember that you don't have to run on tarmac. Seek out any local lanes and pathways to make it more interesting.

---------- Post added at 17:38 ---------- Previous post was at 17:37 ----------

The stars are for a three-letter word that sounds like come and is, apparently, naughty!

[Derek]

Originally Posted by Raistlin

a) where do I start? Can I reasonably expect to just slip on a pair of trainers and some shorts and start running around the countryside? Should I 'start small and work my way up'? How do I avoid killing myself?

Start small and work up. A couple of miles at a decent pace to begin with and when thats becoming easier add a mile or so onto it, go at a higher pace etc.
If you really want to push it you can either carry a rucksack with some weights in it, or put on some of the wrist and ankle weights. Either that or find a long road and alternate between jogging and sprinting each set of lampposts.

Originally Posted by Raistlin

b) what kit do I need? Again, is it just trainers and shorts, or should I be looking for something a bit more sophisticated?

Decent trainers are a must. Aside from that a t-shirt and shorts are all you'll need. Well an MP3 player and possibly Nike iPod tracker thingy as well.

Originally Posted by Raistlin

c) are there any good sources of information that I can consult to help me along my way.

www.gmap-pedometer.com is a superb site to let you work out routes and give you an idea of how far you are getting.
If you are the type of person who like a challenge pop your name in for a local 10K or 1/2 marathon so you know you have something to work towards.

Originally Posted by Raistlin

Afternoon all.

I quite fancy the idea of taking up running. The thrill of the open road, the fresh air, the solitude, the generic MP3 player treating you to all those songs that you rarely get time to listen to.

The problem is that (aside from school sports days) I've never really done any running, and I've certainly never done any road running (well, probably going to be more like pavements than roads I guess).

Add to my lack of experience the fact that I am currently seriously unfit. I've not done any real excersize for many months, and we've spent the last 6 months or so refitting the kitchen so we've been living off of crappy microwave food and takeaways.

The kitchen should be finished soon, so the food quality can go back to where it was (all home cooked, plenty of fish, chicken, and veg), but there's not a lot that I can immediately do about my fitness.

My aims in taking up running are essentially:

a) to help me lose some weight, in conjunction with a decent diet (by diet I don't mean that I'll be counting the calories, I mean that I'll be eating decent food in reasonable quantities), I think I need to lose about 2 Stone to get down to my ideal weight.
b) to get fit. I've got no idea how to measure success against this goal. I guess that, once I've been running for a while, I will be able to set myself targets and see how well I can meet them.
c) to have a little bit of fun and to get out into the local area and see something of the world that surrounds me.

I'm hoping that someone can help me with a few things:

a) where do I start? Can I reasonably expect to just slip on a pair of trainers and some shorts and start running around the countryside? Should I 'start small and work my way up'? How do I avoid killing myself?
b) what kit do I need? Again, is it just trainers and shorts, or should I be looking for something a bit more sophisticated?
c) are there any good sources of information that I can consult to help me along my way.


Sorry it's been a long and rambling post, but I want to get this right. My health's suffering at the moment - I want to make it better, not worse.

Thanks

Good luck on the running mate, I started some years ago and I've never looked back, just remember food is fuel I've posted some info for you below on nutrition, make sure you fuel up on good carbs, you'll need the carbs when your running.


The meal plan below is an example for a typical running day; if you are running extra during the week, adjust the plan appropriately:

Breakfast 7.30am Large bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired
or 75g unsweetened muesli + 250ml skimmed milk
250ml fresh fruit juice
Tea/coffee
10.00am 4-5 oatcakes or rye crispbread with low fat soft cheese
Banana
Drink
Early lunch 12.00pm 100g chicken breast or 120g fish
70g basmati rice or 70g wholewheat pasta
Medium serving of vegetables / salad
Drink water

20 minutes before you run 1-2 oatcakes
100ml isotonic drink with 20g additional dextrose

completed run 1-2 oatcakes
100ml isotonic drink with 20g additional dextrose
Sip water
45 minutes after your run 25g whey protein power + 25g dextrose in water

Main Meal: Lean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or couscous or dry roasted sweet potatoes
Loads of vegetables
Low fat, no added sugar yoghurt
Drink
Evening snack 2-3 oatcakes with low fat soft cheese
100g mixed nuts & seeds
Item of fruit
Drink
1 hour pre-bed 100g cottage cheese / quark / low fat natural yoghurt
Banana Small handful mixed nuts & seeds
Drink

However, the plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine. You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.

Good luck mate.

May I point out that full fat milk is still only approx 5% fat and also has valuable calcium. Milk that has been through the skimming process loses most of its value because of it

Originally Posted by zinglebarb

May I point out that full fat milk is still only approx 5% fat and also has valuable calcium. Milk that has been through the skimming process loses most of its value because of it

Your bang on the money there mate.

[Uncle Peter]

Make sure you buy the right type of trainers depending on whether or not your over-pronate, supinate or have a neutral foot-plant. A specialist running shoe dealer will be able to determine this for you if you don't already know.

Also, certain shoe manufacturers such as New Balance offer variable width fittings for a spot-on match to your foot.