Getting into Running Shape

S

Servo888

0
I'm 18 260lbs, I'm a big guy (but well built) and have been trying to loose weight and gain some body tone. My total goal is to get down to about 200lbs (in maybe a year or two), but right now I'm trying to get my body ready for jogging and running. The problem is 260lbs is a lot to move; last summer (when I was about 280) when I tried a running program I injured myself the first day (oh what painful fun). But I've got my body into a lot better shape, my legs are pumped and toned, so this summer will be better. What I need is some sort of advice on getting my body ready for the forces, and endurance of running.

I've tried just walking, but my rate never goes above 100bpm. My current program consists of 40 minutes weight, and 35 minutes cardio (bike / stairclimber). I removed lower body (legs) from my weight training to make sure I could do the 35 minute cardio. I'm thinking about adding more cardio... I have a 2hr gap between classes (which is when my work outs happen), and I also have a 1hr gap after my last class when I can do more cardio. (but I might be over doing it =\).

So I'll summerise - I need some advice on getting my body ready for running, and should I add an 1 hr cardio session (on the same day) after my normal workout?

(also I want to try to avoid the treadmill, I don't know why but my feet sometimes go numb or the bottom of my arch just gets sore like all hell - none of which I experiance walking on the earth).
 
I think for someone of your size and the fact that you want to prepare for running, one of the best things you could do would be to repeatedly walk or jog up a steep hill of at least 50 meters in length.The steeper the better (within reason).This builds up the hips and legs and there isn't as much impact on the joints when doing hill work.
 
You arch pain on the treadmill could be shoe selection. Try getting some shoes professional selected for you at a run/walk store.

Ballast is right, hills will be a healthy addition to your workout.

As far as cardio on the same day as workout, it is fine. You need to figure out your outcome. If you want to strip fat away, then do your cardio first and concentrate on making it 45 - 60 minutes in your target heart rate (~ 60-80% of your max heart rate (220-your age)).

As far as your running is concerned, buy Jeff Galloway's book on running and follow his run/walk principles. They ROCK!

Also, don't forget to post your workout results and keep us up-to-date on your progress.

The best thing you can do is just keep trying!

-Rip
 
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