Forums/

Newbies

For My H.
For My H. Sendmail

New Runner needs advice

posted almost 2 years ago | Report

I'm female, 25yrs old. I am 160Ibs and 5'3". My BMI is above the ideal(28.35).

More importantly, I used to be a soccer player in high school. Now I don't have the endurance to run continuously for 1mile.

I gained my excess weight in the last 3yrs when i moved to new york after college and started eating trash food.

I am now ready to get fit: i just bought a gym membership.

I want advice on how to proceed with a running program that i can sustain to lose about 15pounds over a period of 1yr .( i plan to stay active for the rest of my life once i have the endurance to exercise actively)

Respond

7 posts

scroll to bottom
  • Jacob R.
    Jacob R. Sendmail

    First of all congrats on getting the motivation to start back up again! When starting a running program you should start slow and progress from there. I would suggest 20-30 minutes of light jogging and walking to start off for 2-3 days a week. If that is too much decrease the total time and work up to the 20-30 minutes. When you are running listen to how your body feels, if you feel you need to slow down and walk, go ahead then start jogging again when you feel ready. After you are able to jog for 20-30 minutes increase the time up to the point where you can run consistently for 45 minutes to 1 hour. Remember to put in a few recovery type days that allow your body to recoup without losing out on a day of exercise. These days could be walking at a park for 30 minutes or something along those lines.

    I would also suggest finding local running clubs. Those can be great motivation and offer sound advise to alter your routine. Something I have found to be very fun is signing up for a 5k. Doing this gives you short term goals to keep you motivated as well.

    Weight loss is a factor of diet and exercise, with the major factor being the diet. All in all changing your diet to healthy foods and increasing your daily exercise will get you to reach your goal over the next year.

    Most importantly: do whatever you find fun!

    Best wishes and good luck!

    Oh and be sure to check with your doctor to be certain you do not have any underlying health concerns. (Not saying you do but it is a good idea and common practice to check when starting an exercise program)

    posted almost 2 years ago | edited almost 2 years ago

  • Bo A.PRO
    Bo A. Sendmail

    Like anything you've stopped doing for a few years... getting back into shape for running will be both a physical and a mental challenge. But, one that is not that difficult if you stay committed. Like Jacob says... A lot of getting fit again involved listening to your body but a lot of it is also staying committed. Life is full of distractions, weather, friends, work, life, and a lot of other things all conspire to interfere in your "getting fit". The key is to maintain the commitment to the program.

    Like playing soccer on a hot humid day when you're down a goal and you really want to win this game... the challenge is mental. Winning the game is as much a mental process as it is a physical process... Keeping yourself mentally in the game and seeing the success is possible is first key to coming from a goal down to a goal ahead. Its that same with "getting fit". You have to keep yourself mentally in the game. So, you need to make time for you and for your exercise. This is what I did when I started back up after a 25 year "time off" from exercise.

    For me it was working down from 325Lbs to 234lbs (90lbs lost) 18 months later. It was maintaining the commitment in the face of sore feet, some protests from my knees, family schedules, winter darkness, snow, rain, and summer heat. It truly was my greatest challenge... mentally staying in the game. But, by maintaining that commitment I'm now able to run 16km on weekends and 5km as my daily weekday run.

    You can do it... just stick with it and pay attention to your body.

    posted almost 2 years ago

  • CristinaPRO
    Cristina Sendmail

    GO SLOW. There is nothing worse for a new runner than overdoing your training and getting hurt. Really, take it from me. I thought I was doing really well in the beginning because I was able to run let's say 3mi in a given moment only to feel really really out of it the next day. Take it slow. Gradually increase your miles.

    You can't expect that just working out will make the weight fall off. A good balanced diet goes hand in hand.

    posted almost 2 years ago

  • For My H.
    For My H. Sendmail
    in reply to what Bo A. said:Like anything you've stopped doing for a few years... getting back into shape for running will be both a physical and a mental challenge. But, one that is not that difficult if you stay committed. Like Jacob says... A lot of getting fit again invo... read more

    oh man. i'm really inspired by ur weight loss. i intend to get in shape and stories like yours are exactly what i needed to hear.

    posted almost 2 years ago

  • For My H.
    For My H. Sendmail

    hi cristina, i see u've had success yourself. this feels real and very helpful. i've put dailymile on my internet home page to motivate me. thanks a lot. i'm requesting that u be my friend here.

    posted almost 2 years ago

  • For My H.
    For My H. Sendmail

    hi jacob. thanks for the advice about diet. i have decided to replace my jasmine white rice(i eat rice everyday because i grew up on rice) with brown rice. i'll transition slowing and hope that with exercise i can start getting in shape.

    posted almost 2 years ago

  • Timothy W.
    Timothy W. Sendmail

    Good luck!! I believe that the first step is creating a vision for your overall health and well being that you can carry with you for the rest of your life. Then, you can set goals that will enable you to "live" your vision and track your progress. Once again, good luck and I look forward to watching your progress! http://runridelive.blogspot.com/

    posted almost 2 years ago

Similar Discussions in General - Newbies