Carole (Mckmain) a question about running!

F

faiza

Cathlete
Hi Carole!

I have recently started incorporating running into my routine and I need some advice on how to get started. I thought I'd ask an experienced runner ;-)

As a beginner, should I focus on maintaning a steady state heart rate and gradually increase my speed, or should I just go straight into interval training? I'm leaning a bit towards interval training mainly because I think it will help improve my cardiovascular endurance and also because I have a lot of fat to lose. But I can't figure out what the best way is to get started.

I ran/jogged twice this week and have lots of work to do on that end! Since I live in the Bay area (CA), I had a hard time breaking a sweat due to the cool and breezy summers here. I sweat buckets when I workout with Cathe so I didn't feel like I was getting a good enough workout with my running. In my current rotation, I am trying to do no more than 2 step workouts with Cathe per week so I can cross-train with another aerobic activity. My current rotation looks like this:

Sunday - Circuit Max
Monday - Power Hour
Tuesday - Run
Wednesday - Imax 2
Thursday - Muscle Endurance
Friday - Run
Saturday - Rest

Sorry for the long post. I look forward to your suggestions.

Many thanks :)
Faiza-
 
Faiza,

I am not Carole, but if you have just started running you might want to do steady runs for a few weeks before you jump into interval running. Unless you are keeping a pretty easy jog between the intervals.

I also see good results when I run hills.. You might want to try this also.

Good luck and let us know how the running goes.

Beverly
 
Faiza and flatbelly, Beverly is completey right. And also an experienced runner! Don't jump right into intervals with beginning running program, that could lead to injury or burnout..you really don't have to do intervals just for fat burning and cardio endurance in the beginning, but later in your program they will help. The fact that you have Imax2 in your rotation will even help with your running. Circuit training is also good at burning fat. The weight training will also benefit your running and make your body strong. Crosstraining is great to do with running. I have crosstrained for years..

The best way to start is to walk and run. Getting your body used to the High impact of running. Stretch well before you go and jog slowly for 3-4 minutes and walk 1 minute, then alternate a bit of that for the time you want to be out. There are also GREAT beginning running programs at www.runnersworld.com and www.coolrunning.com These sites also have message boards geared towards beginning running. Happy to help and let me know how you both are doing...:)...Carole
 
Thank you very much Beverly and Carole! I will start slowly and stick with it the way you've described it. At this time all I can really manage is the running combined with walking. I think I better just stick with that till my endurance improves. I did some pretty high intensity intervals during my run yesterday and I don't think I'm ready for them yet because I felt pretty burned out later on. Not energized at all, just overworked.

I will check out the links as well.

Btw, you both look fantastic ;-)

Take good care,
Faiza-
 
Yes, thanks for your helpful comments Beverly and Carole. I run the track at the club and go about 12 laps and then the little voice inside my head tells me I am tired and I quit. Plus it has been very hot here in Colorado so I give up early. My goal is to run 19 laps which would be a mile. Good luck Faiza!
Lisa
 
Good luck to you too Lisa! I'll check back with you in a few weeks. I'm sure we would have made some progress by then. You're definitely able to go longer than me before you need stop! I love running so I think I'll stick with it so I can go longer and longer.

Cheers :)
Faiza
 
I just wanted to put a plug in for using a pedometer. Of course everyone has their personal preference. I found a pedometer useful as far as tracking my time and my mileage. Something that can really be handy especially when working running into an already established routine is keeping a journal. It might sound corny, but it's a great way to track progress and for me it helped me formulate my goals and how they changed with my running. For example, if I note that my run was really challenging over time I might notice that it's always really challenging on Tuesdays...Oh that's interesting I guess I'm back to work Monday, and maybe I'm recovering from late nights on the weekend. Things like that. I note my time, my distance, how I felt, any areas that I felt pain. I would analyze where pain was developing and was it associated with the way I was running. I would tend to hold tension in my shoulders, after consiously relaxing that part of my body while running it got better. Just some ideas. Good luck!
Heather
 
Hey Lisa,
I am so not liking this heat! How funny that you go to the Point. I use to teach aerobics and I taught there about 6 years ago! It was a nice club. Is it still?

Terri
 
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