I wanna learn how to run !

annie-c

Hello getcarter, is this what you mean?

http://www.raceforlife.org.uk/pdfs/Beginners_training_plan.pdf

It looks a bit tougher than the zest plan, but it has warm up/cool down exercises, which look good.

I think I'll do the zest plan but pinch these exercises...

Tickdick00

If youre planning on running on roads and pavements, please, please,please get yourself some proper trainers - not ones from your High Street sports shops. Your legs, knees and hips will thank you for it.

Get along to a proper runners shop - and ask them to measure and assess what sort of shoes you need. One word of warning - They will probably want to watch you run to assess whether you run on the outsides of your feet or the insides etc etc.!!

Proper running shoes arent cheap, but they will save you injuries and running/jogging will be easier, relatively pain-free and far more enjoyable !

Cheap trainers = knackered knees !!

Good luck !

tomstickland

I used to run a fair bit and I assure you that it really is just like walking, but faster.
However, I'd not advise running any more. Get yourself a bike and ride it up hills and down hills. It's much better on your knees.

annie-c

Why would you not advise it anymore, please Tom?

I'm not looking at it to be a long-term intensive thing, just something to add a bit of variety to my exercise routine (such that it is!). Wouldn't you have to approach it a bit more seriously than run 3 mins, walk 3 mins to do any real harm? And isn't load bearing exercise good for us women of a 'certain age'? (makes me feel ancient!!!)

tomstickland

Just a personal opinion based the risk from the high impacts of running compared with the equally strenuous but more progressive exercise like swimming or riding a bike.
If you want variety then I also suggest going to dance classes, it's a great workout but because you concentrate then you don't notice the effort.

hollydays

a few years ago i joined a running group.They were all quite keen runners.We would start out from the same point,a local leisure centre and run along roads,through a park.A runner would always keep up with me,and never left me on my own.I would stop every so often (quite often) feeling literally sick,but the feeling wore off a bit more each time I went.If I walked they would walk.They were so supportive.You might want to think about joining a group.

trinnylilac

Tickdick00 wrote:

One word of warning - They will probably want to watch you run to assess whether you run on the outsides of your feet or the insides etc etc.!!

:eek: :eek: :eek:

Well I got my copy of Zest and will sit and read it tonight while eating my dinner .

I have dug out my trainers and will start tomorow after work.

(note to all motorists in the Staines area, it isn't funny to beep your horn and shout out of your window)

pavlovs_dog

giddytimes - is there anything extra in the zest supplement that makes it worthwhile, or should i stick to the race for life one, and version you have kindly typed up?

itsbeef

trinnylilac wrote:

In desperation I have decided that at the grand age of 34 I want to be able to run.
If I don't lose the stone gained from my last baby and tone up then I better get used to looking the way I do. It has got to the point where I won't even put on a costume never mind take the kids swimming.

I have always wanted to run but never been able. It sounds odd but even in the early 90's when I could do an hour of step aerobics and 30 minutes on a treadmill I probably still wouldn't be able to do 10 minutes on the road. I just get a really tight feeling on the chest and feel I can't go on ( very pathetic )

My baby is now 1 and I have got one of those three wheeler pushchairs and so even when I haven't got a baby sitter I should in theory be able to get out the house for half an hour for some exercise.

But where do you start ?. Is there some sort of programe I could follow and has anyone done the same. If they have what sort of results have you had . Now the weather is improving I feel for me its now or never.

Looking for lots of advice.

Hi Trinny!

Just thought I would throw in a few ideas regarding your return to exercise.

I work at a Personal Trainer and Strength Coach and by far the best way to lose weight on a long term scale is to combine regular cardio exercise, weight/resistance training and a healthy diet.

If you are disciplined with these you can expect tolose the stone that you want to shed in around 2-3 months. Yes you could lose it quicker but 2-3lbs a week is a safe amount to lose when looking to shed weight permanantly.

Firstly set yourself some goals that are both challenging and realistic. This way you know that you have work to do but you know that you can do it.

These goals and challenges can be increased as you progress week by week
and can be used as a a chart to measure your progress.

When getting out on the road running try to use the same, or similar route each time. This again can be used to monitor how well your fitness in general is improving as you can keep a mental record of how far you run before needing a rest etc etc.

Regarding the weight training theres no need to splash out for a gym as you can use everyday household items as weights/resistance. Tins of baked beans instead of weights, skipping rope, broom handles will all provide "alternative" equipment to the £30+ that gyms will charge per month.

Probably the most important things is to stay motivated and enjoy it as much as you can.

Hope this helps in some way....

Giddytimes

pavlovs_dog wrote:

giddytimes - is there anything extra in the zest supplement that makes it worthwhile, or should i stick to the race for life one, and version you have kindly typed up?

There is a section on choosing your goals and making sure they are achievable, giving yourself rewards etc. Also a chart to fill in your resting heartbeat each week and one to fill in your chest, waist, hips, thigh & arm measurements after every week-so you can see the improvement. Also some basic diet tips and an example menu.

It's quite a good read but nothing you couldn't find elsewhere for free, you could easily keep a record of your resting heartbeat and measurements and there are plenty of diet tips freely available on the net.