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Author: Melody 350-289-180?
Date: 05-07-03 18:15
I'm just starting to add a little bit of running here and there (lol, on the treadmill).
At my weight it is still very hard (endurance wise) to run. But I'm basically doing it in intervals on the treadmill. Run at 4.0 mph for 1 minute, then walk at 3.2-3.5 mph for 1 min, up to the 10 minute mark, then finish the rest of the mile walking at 3.5 mph for a total of 18 minutes, then I move over to the elyptical machine and do 2 more miles in 30 minutes...
I know this is not a "success story' like you were asking about, as I am just starting, but I think it won't hurt to add this to my elyptical, and step aerobics, and weights.
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Author: sg 190/158/130
Date: 05-07-03 20:34
Ok, here is my running history. I hope you find it helpful.
from May 2001 - May 2002 I ran on a motorized treadmill for 60 minutes, no incline, 4.0-4.5 mph EVERYDAY. I lost maybe 10 lbs in 365 days. Very little change in the scale, but drastic change in body shape. People said I looked slimmer even though the scale showed only a small change in weight.
May 2002 - August 2002 I decided to take the run outside onto the road. Gym membership was a little too pricey and I felt overly dependent on it. I wanted to be able to exercise mostly anywhere. I was awful at running on the road. I lasted for 2 minutes before I felt like I was going to collapse. I decided that I would have to do interval training. 2 minute run, 2 minute walk, alternate. I did this for a course of 2 miles. it took me about 40 minutes to complete a 2 mile "run/walk"
No change in weight.
August 2002 - Now. I decided to begin restricting my calories in conjuction with running. I was still running at intervels except I would run for 1 mile, walk for 500 ft or so, and then run the rest of the 2 miles. I cut my time down to about 30 minutes this way. Eventually I got better at running. Now I run anywhere from 2.2-4.5 miles per day with no stops or walks. I do 10 minute miles so my workout can be anywhere from 20 minutes to 45 minutes. (I have not run for 60 minutes straight in a year or so)
Change in weight: Lost 30 lbs in the first 5 months.
Take whatever you want from that history. I really believe that you can take off the weight if you combine exercise and diet. Running is excellent as long as you don't negate all those calories burned and then some by eating like a horse. Running will change the shape of your body.. you will have a more defined body than someone who loses weight only by diet alone. Make sure you have good sneakers and avoid running on concrete. Always stretch beforehand.
Finally, I love running. For me it is the most exciting exercise I can do. I don't have to think about any complicated steps, I can listen to my music rather than techno in a dance studio or in the gym, I have time to reflect, my only competition is myself, and I believe its very spiritual. I can't stress enough how important it is that I actually LOOK FORWARD to running. It keeps me interested and never gets to be "too easy" -- I can always push a little harder, run a little faster, try to beat my own record. I know that some people love home video aerobics and others love being in the gym and others just love to get out there and dance, but this is my little plug for running. It totally rules.
sg
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Author: liz 148/144.5/130
Date: 05-08-03 07:35
I dropped 40 pounds from running and swimming. I run 4 to 5 miles everyday. I hate every moment up until I the first 1/4 mile and then I hit my stride, settle in, and enjoy the experience. For me a great motivation is entering 5k or 10k races - there is always one somewhere on the weekend. I also compete in triathlons to have a goal and push myself harder. I truely believe running is the best form of exercise out there and the most easy - to equipment necessary except some good running shoes and a heartrate monitor which I swear by.
Also, proper breathing is a must. I used to get really winded and then I learned how to breathe properly. The trick is to alternate sides when you breathe in. So you breathe in for 3 strides, breathe out for 2. It makes for a 5 count in your breathing. I don't run with any music because I think it is dangerous - I also think it's a distraction for breathing correctly because it breaks up my rythm.
Happy running!
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