Really out of shape, cant even runa mile...HELP?!

[daytonasurf]

Well Im starting to get into shape, in 18, about 155. lbs. 4 laps around my block is a mile, and im extremely winded after one... What in partivular can I do to run more and more so I can shed this weight?!

 

[rip]

Stick with it! That is the key. It takes 12-19 days before your body catches up. So, run every other day for 20 days and you will be able to increase then!

A good rule of thumb is this, don't increase your weekly mileage by more than 10% each week. Also, remember to warm-up and warm-down with a 1/4 mile walk beforehand. And, stretch after your run.

If you run 4 times per week, run up some stairs for one of those days to mix up your cardio workout. Be careful running down them, especially when you are burned out.

Drink LOTS of water each day. Eat properly...

It is easier than you think... You will be running miles in no time!

-Rip

 

[ballast]

Start doing some interval work.

Instead of running four laps around your block, run one lap, which would be about 400 meters.But, run this lap at a faster pace than your regular 4-lap run.You are only going a quarter of your normal distance so you should be able to put more effort into the single lap.Now rest between 60-90 seconds and repeat the single lap.

Try doing these intervals 3 non-consecutive days per week, say Monday, Wednesday, and Friday.Keep on eye on your volume.Try to GRADUALLY increase the number of intervals you run.Shoot for a goal of 12 laps @ 400 meters each at a pace that is between a fast run and an all-out sprint.Use a 60 second rest interval between each lap.A good time if you are clocking yourself is between 60-75 seconds per 400 meters.

Interval training is all about quality, so keep things intense but watch your recovery.I was able to drop 22 pounds and get into great shape for amateur boxing in three months by following a similar program to the one outlined above.It works.