Exercise plan for a new runner?

[doug62]

Hi all,

I am 33 years old and untill my late 20's was always around the right weight for my height . However, over the last 5 years or so I have gained aound 3 stone or 40lbs (i'm 6ft 1" and 15 and a half stones) and have became pretty unfit (due to a lot of studying and also just being lazy really, oh and quitting smoking at the beginning of the year has definatly added a few pounds as well). Anyway, ive just found out i'm going to be a father for the first time and this has inspired me to do something about being overweight and more than anything to be fit (dont want to be one of these dads who cant run around in the park with their kid!!)

So, the first thing I've done is bought a treadmill. I always enjoyed long distance running when I was much younger and would eventually like to take my running outdoors. I started off on the first day by doing 5 minutes brisk walking followed by 5 minutes gentle running and repeating this for 40 minutes (with 5 minutes of slow walking to wind down). So far I have done this for 8 days with 1 day off in the middle ( i thought perhaps 4 days in a row then a day off might make a good regime???) Already in the past few days i'm starting to feel like I dont need to stop at 5 minutes running so I have gone on to 6 minutes and once I actually went on to EIGHT minutes!!! Gebrselassie arnt I!!!

What i'm hoping is that one of you fine knowledgable fitness expert-types can give me some advise as to what is the best way to proceed and if i'm doing anything wrong/right really.

Any help would be greatly appreciated

Doug

 

[Samantha20]

Hi Well, first I wouldn't call myself a fitness expert, but I am an avid runner so I thought I might be of some help.
You are already seeing improvemet, which is the best motivator! Keep increasing the amount of time that you are running and decreasing the amount of time you need for recovery until you can run for 40-50 mins straight. Running outside (at least for me) is entirely different than running on the treadmill. I suggest running outside soon!

One thing though, since you are just getting back into running, you might want to run 3-4 days a week so you don't end up hurting yourself. Also, make sure you have a good pair of running shoes!!!!
Good luck!

 

[g8r80]

I think most folks on here would recommend a 3-pronged approach to fitness and losing weight:

1. Cardio, which you are already doing (I prefer cycling, but that is more of a personal preference)

2. Weight training: This will pick up your metabolism more than the cardio will

3. Proper eating - quality and quantity. Determine your basal metabolic rate and eat less calories / day than you burn and you will lose weight; it is physically impossible not to.