So I'm starting running....

[JSRD]

Hey guys. So I'm looking for alittle advice here. I'm 29 6 ft 240 and decided join la fitness and start running to help lose some excess lbs. I've never really ran or exercised on a regular basis before. Anyone have any advice on a routine for me so I'm not killing myself?? I'm looking to get around 200 if not less. Thanks guys!

 

[AstareGod]

Talk to a doctor. It's always a good idea to speak with a physician before starting any exercise routine. Besides your age, height, and weight, we know nothing of your physical condition. The advice or routines we suggest can't take your overall picture into account.

Beyond that, all I can say is, make sure you're drinking enough fluids and that your diet is right. Don't expect to run a marathon tomorrow - take it nice and slow the first few days, and allow your body to adjust to your new routine. I sometimes push myself too hard and get bad results. Making the routine stick is probably the hardest part for me. Once you get into the habit, keep it up!

Good luck!

 

[medic1]

^Great advice,a responsible instructor will start you off on a treadmill. Have you thought about swimming? One of the best whole-body work-outs you can do,it makes use of almost all your muscular mass.

 

[KaraBulut]

If you've never run before, start slow so that you build up strength and coordination which will help you avoid injury. If necessary, start with walking and increase your speed and effort until you work up to jogging. Invest in a good pair of running shoes with good arch support.

Checking in with your physician and working with a trainer are good suggestions. A trainer can help you come up with a reasonable workout plan.

 

[Benvolio]

With your weight and history, you are likely to experience problems with your feet, before they adjust to the additional stress. Stress fractures can occur easily. Tendonitis is likely. I suggest you begin with a serious diet program, and walk until you lose some pounds. Walking will help you lose and it will help your feet to adjust to the additional stress involved in exercise. The good news is that at your age, losing weight and getting in shape are easier than they will be as you grow older. And your body will adjust and heal more easily. Now is definitely the time.

 

[Spiff]

I will be honest and say that starting out will be the hardest part. Your cardiovascular system, joints, feet, muscles. . . they will all need to go through some growing pains before you are ready to run on a regular basis.

But whenever the day comes and you got yourself a decent pair of running shoes (and socks!), running/jogging is not just a matter of moving your legs. There is actually alot you have to concentrate on while running to get full benefit and avoid injury. Here are 4 main points that I always keep in check while running:

1. Proper foot placement: for most runners this means making sure your feat land on the balls of your feet.
2. Stride: Keep your leg movement even. Stay steady, don't bounce or skip. Swing your arms some for extra inertia.
3. Posture: Keep your back straight, look forward, shoulders back.
4. Breathing: Breath with your stomach, not your chest. It may sound silly, but I do recommend you read up more on learning to breath correctly, as most adults do not. If you ever will be running outside in chilly to cold weather, then always inhale through your nostrils. Unless you want to get a nasty chest infection that takes forever to heal.

Other general tips: Don't run every day. Use every other day for recovery, you can walk instead. Having a good run 3-4 times a week is good. Consider what type of surface you want to run on (if not on a treadmill). I prefer pavement over concrete. Some people prefer on the grass, but I think that is dangerous since you can hit unexpected uneven parts of the ground, inviting an ankle injury. When you get really comfortable with running, then look into interval running to increase the physical benefit.

Good luck!

 

[swerve]

OK -- I KNOW THIS...

START with WALKING...

THEN -- add jogging intermittently to the mix...

THEN -- jogging...

THEN -- add running to the mix...

THEN -- RUNNING...

SERIOUSLY -- as all the posts above -- get your body USED to it...

At 240 -- you are EXTRAORDINARILY OBESE -- and ALL of your body cannot handle running...

BETTER YET -- spend an additional $100 for a fitbit flex...

THE PROGRAM, if used, WORKS!!!




p.s. I'm not trying to be critical -- I'm 5'10" and last winter got up into my 180's -- this summer, I used the fitbit flex -- and I'm back down to low 160's...