darxus: (August 2013)
By time, not by distance. It is by far the most commonly recommended beginner running program:
http://www.coolrunning.com/engine/2/2_3/181.shtml
http://www.reddit.com/r/c25k
http://tombenninger.com/c25k/

Why: Getting your body to adapt to regularly expending significant energy results in you having more energy. Which makes the rest of life easier and more pleasant. (And there are fine uses for extra cardiovascular stamina.) And I seem to be a lot happier when I have run recently.

A couple tips:

1) Slow down. A lot of beginner runners seem to be very discouraged by a counter-productive belief that running needs to be fast. Shuffling along is just fine if that's what gets your heart rate up. Getting out of breath means you're doing anaerobic exercise, which you can't do for as long, and does not have any more aerobic benefit than aerobic exercise (for a beginner).

2) Running (over-use) injuries are common, and usually easily avoidable, by paying attention to your body and taking a few days off when necessary. Know what the seven most common running injuries look like. I worry that rigidly sticking to training schedules and signing up for races causes people to avoid taking the days off they need, resulting in them ending up being forced to take months off.

Also, I feel like Couch to 5k (c25k) isn't great for seriously overweight people, who I suspect would often be better starting off walking.

I don't think running had anything to do with my weight loss. Exercise causes hunger, so you still have to do the calorie restriction. Counting calories works great for me.

Now I'm planning to work up to Bridge to 10k. Then probably one of Hal Higdon's marathon plans. Or maybe something more triathlon related. Sprint (shortest) triathlons sound kind of fun: swim 0.8 km (0.5 mi) + bike 20 km (12.5 mi) + run 5 km (3.1 mi).

C25k is a 9 week program that took me 25 weeks. I... don't really care.
darxus: (June 2012)
It sure is weird to feel like that.

I'm running 10 minutes, three times a week. Planning to increase time 10% per week until... I don't know.

I'm kind of worried about marathon training making it impossible to put on muscle. But maybe if I do one marathon a year, training for ~16 weeks, I can put on muscle the rest of the year and only run 30 minutes three times a week?

Today was my first run in my Zem 360 minimal running shoes, which I got to avoid running barefoot on frozen and heavily salted sidewalks. I'm happy with them. Conditions seemed fine for running barefoot today, but I decided to try my new toy and take it a little easier on my body. Not wearing my cushy running shoes still is a lot more work for my calves.

I ran!

Jan. 24th, 2013 03:09 pm
darxus: (June 2012)
My favorite part of Arisia is the Saturday night club dance. It was five hours. I was in a lot of pain by the end of it. Discussing this with [livejournal.com profile] danceboy, I said I needed to get in the shape he's in. He asked if I'd like him to drag me out running. I decided to try to get back into running.

Read more... )
darxus: (Default)
Hit my duration goal of 30 minutes with no walking today, on schedule with the couch to 5k plan. Still have a way to go to do the 5k/3.1 miles in that time. Feeling great. Still barefoot, and planning to stay that way.

I did one day with shoes out of sympathy for my arches atrophied from wearing shoes. Flat feet don't happen in places where people don't wear shoes.
darxus: (Default)
I aimed for 15 minutes and did 4.5. This is, not surprisingly, going to take some gradual adaptation. I currently have no plans to run in shoes again.

Read more... )

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