Running: A beginner who needs help?

Question

I want to start running to lose about 15lbs. My goal is to lose the weight by January 1st. So I want to start running and I have several questions.

I really don't like running at the moment...did you start to like running after a while or did you always like it?

Would running 3 miles a day be a good place to start?

Do you think running is the most effective exercise for weight loss?

NotJustAnotherGuy · Accepted Answer

I've been a long distance runner for 4-5 years, so yes I love running. Have I always loved running? Well I've always liked a good workout. So yes, to extent. My specific joy for running as my primary choice of cardio, didn't come until I was proficient at it.

A running regime is probably one of the most addictive workout regimes you can have. Once you've gotten into, you'll likely never stop. So in that sense, it's probably the best workout for losing weight and keeping it off.

When I first started running, I started out with 3 miles everyday with a 30lb vest. Whether that's a good start or not depends on you-- your current physical fitness, and your current mental focus. If you are not someone with strong focus, start super small and build up. Otherwise you'll psyche yourself out. If you are someone with a lot of focus, test your limits the very first day and build your running schedule from there.

Try your best to run trails instead of roads (but don't be afraid of roads) and try your best to run different routes. Remember that it is more important that you run different routes than it is that you run on a particular surface. For example, running the track in one direction every time is bad because it puts more stress on one leg than the other (because of the slope on turns).

Also, if you're serious about running, you'll want to be able to run longer AND faster to get the most out of each workout. In cross country, where we train for 5K races (3.1 miles) our training for each week would look like this...

Monday-- Sprints (2x100meter sprints, 2x200m, 400m, 800m, 400m, 2x200m, 2x100m)

Tuesday-- Easy day (3 miles medium pace)

Wednesday-- Long SLOW distance (8-10 miles)

Thursday-- Recovery day (2 miles at a easy pace)

Friday-- 5k Race (you can sign up for local races, or mark out 3miles with a car or meter wheel, take a stopwatch and record your time<-- important cause you want to drive yourself to be better)

Saturday-- OFF

Sunday-- OFF

Now you get Saturday and Sunday off only because race pace should be a VERY intense workout. If you don't think it was VERY intense, then for Sunday do an "Easy Day".

You're likely not gonna start at the same distances as I do currently, try cutting them in half. But I suggest running a regime like this, because it will increase your speed and cardio amazingly-- and in doing so, allow you to burn more calories a day by being able to run longer and faster.

Some people like to run 7 days a week. If you're someone who starts a trend and never wants to break it, then this might be for you. In that case, replace "OFF days" with "Recovery days". Recovery days should be at a very relaxed, non-tiring, pace.

I absolutely love running. I can't explain to you how great of a stress reducer it is, or how much energy you will have after doing it for a couple months, but I will say it will impress you.

Any specific questions? I'd love to help a fellow runner. Please, I encourage you to ask!

RememberWhenItRained · Accepted Answer

* Yes - depending on the person, it might take awhile, but you eventually come to like it and "acquire the taste" if you don't already. For me, it was about two weeks, I think. Not to say it's going to be fun all the time, but it is enjoyable.

* Depending on how much you've run in the past or how fit you are at the moment. If you're out of shape, I'd recommend 2. It is MUCH BETTER to START SLOW than OVERDO IT at first. Take it from a cross country veteran. I used to run 45 miles a week, and then after a while of not running consistently, I was huffing and puffing to get to three.

One of, if not the best. There's several things you could do: run, elliptical, weights, or a combination. Just be sure to get some HIITs in there (high intensity. some sprinting, not all distance. If some days a week you decide to say, do two miles, sprinting 1 minutes, and jogging two, then repeat, it can often be much more effective for fat loss.

But remember, the MOST IMPORTANT thing for weight lost is DIET. yeah, yeah, no one wants to hear it, but it's true. If you can modify your diet (cut out sodas, candy/extra sugars, go lite on fried foods, etc.) that will be the biggest help.

also, not to be a pessimist (just a realist) 15lbs by January 1st is a large goal. less than two months. Most people don't see that fast of results. Just don't be too hard or unrealistic on yourself. Just so you know :)

Best of luck (if I believed in it.) Work hard, make a change and you WILL see results! Hope it helps. If you have any more questions feel free to ask or message me.

nollie33 · Accepted Answer

Go at a pace that is really comfortable for you to start. If you try to push yourself harder than you're capable of then you will likely get really discouraged.

Personally I started running 5mph and just one mile a day. This was in May. Slowly, I started doing more and going faster as the weeks and months passed. I eventually got my mile down to 7:40 which isn't amazing but it was exciting for me because I pushed myself a little harder every day until I got there.

Today I actually ran my first half-marathon. It's only been a little less than 6 months since I started running.

The key is not thinking negatively. Think about your progress! Try and push yourself a little harder each day or at least maintain distance/speed. Listen to your body each day(meaning don't push yourself toooo hard when you feel you really truly can't...not just psyching yourself out but physically incapable)

And most important...PICK OUT AWESOME WORK-OUT MUSIC! Seriously though...I love running to fun, empowering songs. It just boosts your confidence and allows you to work out all your restless energy.

Good luck with everything... I think almost anyone can be a good runner as long as they try!

katherinefairchild · Accepted Answer

All you need to do is run 3 times a week for 30 minutes and that will drop the weight for you. Unless one of these guys is a personal trainer don't take their advice. Men and women's bodies work differently and drop weight differently. My personal trainer told me to stick to a simple plan like the one I just told you and I've been dropping weight fast. You can also get your doctor to prescribe you Phentermine. It's an appetite suppressant/energy pill and it works fantastically. Make sure you're still eating 5 meals a day. 3 main coures and two snacks inbetween.

Running will burn fat all over your body but lift weights as well to stay toned. Women who end up with saggy skin after weightless are like that because they didn't tone as well as burn fat through cardio (i.e. running). Do many repetitions of light weights so that you don't bulk up.

Hope this helps. Good luck!

PS. For a better goal, try losing inches, not pounds...the first ten pounds you lose is purely water weight if you don't stay really hydrated. Also, don't check to see if you're a healthy/unhealthy weight with the BMI calculator. It isn't accurate because it doesn't measure body fat vs. muscle.

raabzbaby89 · Answer

I have been doing incline treadmill running/walking for about three years. Currently I only do this workout once or twice a week but over the summer when I had more time, I'd do it four or five times a week. Bottom line though, is it keeps me in shape and thin. I'm really glad that I found my perfect workout. Put the treadmill on the highest incline that it has (the ones I use go up to 15) and just walk and run for an hour or so. This burns a LOT of calories and tones your calves.

I'd had it with toned calves after awhile so I switched to the elliptical, which I do on level 12 and burns calories just as fast, but tones the thighs rather than the calves.

Now I switch up between the two.

THe best part is the 5 pounds of muscle that I gained that allows me to eat more (and I'm still slim). The reason I started working out was to shed fat from my stomach. And these workouts do just that.

I'm no expert but I can say that this has worked for me! I'm 5 feet tall and weigh about 100 pounds (but it fluctuates).I also watch what I eat, but I do eat junk food!

carlo · Answer

I agree with others who said take it easy at first. Your goal seems unrealistic to me, in the sense, yes, you probably can make it, but is it really GOOD for you (how good do you think it is to lose so much so quickly?) And won't that this also likely bring you to be very counterproductive in the long run in that it gets you to hate exercising (you already don't like running...) so that yes, maybe you achieve the goal but then say f*** it for the rest of your life, why don't you rather cultivate it, slowly (listen to your body and your guts to decide what is good for you. for me, I started with 5 minutes once or twice a week) , so that it becomes a passion? I know you want results quickly, but that's not how life NATURALLY works. In my view, the best way to lose weight it encompasses many things, diet being a crucial part of it. Drink a lot (water, not sh*t, our bodies are made for water, not the sh*t produced by humans and which marketing 'gurus' tell you it's better than water), eat healthy with loads of fruits and vegetables (I recently read that apparently roman gladiators where basically entirely vegetarians... amazing!). One thing, if you are not used to training and then bang! you start full blow, you are likely to damage yourself, get your muslces used to it first, build up on getting them well toned. I would say take about three months of preparation before moving into something. I reccomend you reading shape shifter, by geoff thompson - it isn't about diest only, but gives very good advice on it and on your general lifestyle.

Anonymous · Answer

Run until you'll start to feel pain at the side of your stomach! Then stop!

Run regularly - every day!

Each next time that pain threshold will rise and you could run more!

Paralelly train your sixpack - it's what is causing that pain and those are the muscles you use along with legs when running - not just legs!

At the beginning you may tire very quickly and may be discouraged to continue, but if you'll really stick to regular schedule - very soon your stamina will increase by a great deal! Later it will remain stable and will increase much slower and only bit by bit, but the biggest surge will be soon after you start!

I think the only better exercise than running to lose weight is swimming!

If your main reason is to lose weight not to get some muscles or become stronger - then just stop eating! Take only few snacks a day and a water, and along with exercise your weight will burn down like a lit sheet of paper!

But by doing so you risk killing yourself so rather eat normally and stick to exercise!

ether0000 · Answer

I'm a trainer for a college boxing club. I would say you should take things slowly at first, then build up the intensity of the workout. Basically, build up the workout in incremental steps. Push yourself a little bit more each time, going out of your comfort-zone. This is the only way you will make progress.

I would say for a week, gauge yourself and determine your limitations. First, determine how far you can run (distance) and then determine how fast you can run (speed).

From there you can plan out a workout for yourself. In generally you want to increase the distance and/or speed a bit more after each week. Workout 3-5 days a week, but give yourself time to rest. Mix up the workout: maybe do short, intense, fast runs one day, and then slow, relaxing, log runs the next.

I know its winter, so you might be workout out indoors a bit more. If you choose to use treadmill, here's a treadmill workout most of the fighters in the club/team do:

warm-up; 5 minute jog and stretch

Interval 1: incline = 9.0, speed = 6.5

Interval 2: incline = 10.0, speed = 6.5

interval 3: incline = 11.0, speed = 6.0

interval 4: incline = 12.0, speed = 6.0

interval 5: incline = 12.5, speed = 6.0

interval 6: incline = 13.0, speed = 6.0

warm down and stretch

Each interval is 3-3.5 minutes long, do it continuously. If you want to challenge yourself and improve your cardiovascular system and recovery rate; Take a minute to rest after each period - bring the incline back down to 0, and reduce the speed to a walking speed, about 3 - 3.5.

(Note: Start at a lower incline if you don't workout often or just started working out (incline 4 or 5).

Final Works: If you can, add calisthenics to your workout: sit-ups, push-ups, pull-ups into your routine. Generally after your runs works best. Oh and don't forget to stretch before and after you run!

I hope this helps, good luck!

Distant · Answer

The thing with exercise is that people pile on too much at the beginning and become discouraged. You should start with a relatively small amount of distance and work your way up to 3 miles. This way, you're less likely to become discouraged and give up. Especially so if you don't like running. 3 miles a day is too much to be running, really unless you're training for some kid of marathon or you want to be in extremely good shape. Most would find that 1 mile a day should be enough. While cardio is an excellent way to lose weight, it's not the only way. Stairs, weight lifting and sit-ups are also great.

ZenQueen · Answer

get a running partner or a dog to push you and keep you motivated

listen to your ipod

dress comfortably, sports bra, breathable clothes... some would say a good pair of running shoes, but I can't stand big chunky shoes, I like to run barefoot or just a light pair of shoes like vans, might want to check out "Vibram Fivefingers"

RUN ON YOUR HEELS(being barefoot you do this automatically, with shoes it takes some training)

stretch before and after, make sure you are relaxed and breathing well when you run

time your runs and track the distance, so you can see your improvements

don't over work yourself, or push yourself too hard, make it fun and enjoyable, so you look forward to it rather then dread it/put it off

try mixing things up, run backwards, skip, stop to do a set of push ups, what's most \important is building endurance, rather than short quick sprints, go for a steady jog for a few hours, up and down hills, and different obstacles.

randomguy949 · Answer

Judging by your profile picture you don't need to lose any weight or you will become too skinny in my opinion. Yes there is such thing as too skinny and you look to be at a good size. A healthy diet and cardiovascular exercise will help you lose weight and more importantly become healthier/ improve your mood. make sure to measure the inches though weight can be misleading, I fluctuate 5-10 pounds a day. Also since you're already skinny you may gain muscle weight from exercise while getting thinner.

peace-love-couture · Answer

I can tell you, as someone who loves and enjoys running and once even hated the idea of running, START OUT SLOW. Do not just jump into running, or else you will only grow to hate it and become discouraged.

Begin slow. Intervals are probably best. 1-3 minutes of walking, 1 minute of running, then slowly increase the time you run and decrease the time you walk.

I don't know if you have an iPod/iPhone but if you do, try the Couch5k. It's a good program.

Again, start out slow. Do NOT rush into it or you will truly begin to dislike it.

probabilist · Answer

all good answers. I can't really say any more but ill share my experience. Yes I like running, 3 miles might be excessive depending on your level of fitness. Yes I think running is the most effective for weight loss.

Dont be afraid to do other things then running if you get into it and just don't enjoy it, soccer, basketball, tennis, swimming, w/e works for you. Know you don't have to run a marathon to be a killer runner, a little bit goes a long way. Personally I can't only run about 2 miles, which is not good but I've never ever been a good runner in my life and I mostly just enjoy running sprints and short distances the fastest I can - and still and extremely effective workout and it fits more into my workout goals. I'm glad I read this question, I was just getting to go for a run.

Suemac · Answer

I hate running however I do it because it keeps my immunity up and my knees do not feel like locking up on me.

Gradually work your way up with how much and how far you run. If you start up running too many miles too fast your going to have a lot of problems if your not used to it. Also make sure do not exercise everyday for long periods since your body needs to rest or you will possibly get strains and sprains.

Yes running helps with weight loss and a lot of it has to do with the twisting motivation of your body..

theydidntnameme · Answer

The most important thing is to just get our there and run. Don't spend a lot of time theorycrafting the master plan. Go out and do it and don't expect results overnight, and it will work for you. You'll know when you can push it faster or run for longer periods of time. Everyone is different so your body will respond to the workout differently. You'll soon know what works for you and what doesn't, and tweak accordingly.

So I think all you need to do is get a partner or some other method for motivation. That's all you need to focus on, staying motivated and being consistent. Do that and the rest will fall into place. If you want it badly enough, you'll get it. Good luck :-)

evo220 · Answer

I'll make this really quick.

You need to start slowly, or you'll start to hate it right away. It depends on your fitness level and experience with running, but I'll assume you don't have much experience. Try 3 days a week, 10 minutes a day. Don't measure by miles yet, time is easier for beginners. So just run 5 minutes out then turn around and run home. Make sure you don't eat for about 2 hours before you run, and try to eat something small right after. Make sure you get lots of rest or you'll be tired and unmotivated.

To answer your other questions: I've been a competitive runner for 8 years (high school, college, and road races after college). I used to be pretty chubby before I started running and I HATED it at first. Seeing results definitely helped to keep me motivated.

Also, the guy who said running makes you gain weight and you should try swimming or biking instead is a moron.

dalila · Answer

i don't like running either but I ve Been running for about 4 months now a bit 5 times a week plus I have a trainer 3 times a week I am trying to loose So body fat and I guess is that what you want loose the fat and If you gain muscles you burn more fat but you can weight more...

I don't think I will ever like running but it helps me when I loose the track of time with music...

What you eat is really important to burn fat, So eat the less Junk you can and eat protein after work out...

Good luck ;)

Superfast · Answer

First of all, good job on choosing to start running! I've been a cross country runner for a few years now and let me tell you, I hated it at first. Probably because I was really slow and couldn't keep up with the other people. But then, as I got better, I started to like it, probably because I realized working hard = faster times usually.

Honestly, just run whatever you can. 3 miles is great. Don't worry about the speed, just go at a pace you feel to be best for your workout.

Oh and as for losing weight, you probably won't really lose weight. I mean, you'll lose fat, but put back on muscle, so you might be the same weight, but you'll be more toned.

Anonymous · Answer

you have to train for months to be able to run 3 miles a day. you might be able to run walk it or even jog/walk it but you won't be running three miles a day for awhile.

you need to set some goals for yourself that are realistic because yes you can do it but you will quickly become discouraged when you can't meet your goal and you'll give up instead you need to be setting a goal of a mile a day and know that some of that might be walking at first. when you can run the mile and not stop add half a mile till you get up to 3.

also something you should remember is that while burning fat you will be building muscle and muscle weighs more than fat(and the more muscle you have the quicker the fat burns off) so you really need to judge more on how your clothing fits and how your body looks and/or changes instead of how much weight you are losing...and you'll be hungry as a mutha too just so ya know LOL both my daughters run cross country in high school and they pretty much eat non stop

Anonymous · Answer

Don't start off with 3 miles in the beginning. Maybe try running a mile a day for a week, then you can go a mile further each week max. You can injure yourself by doing too much too soon. The most important thing is that you run almost every day. Switch every other day between running a long distance at a somewhat easy pace and a running a fartlek. A fartlek is when you are "on", or running at a faster pace, for a few minutes, then "off", or jogging to recover, for one or two minutes. You should do about four or five on/off pairs.

You might not lose weight if you're at a reasonably healthy weight now. I actually gain weight from muscle during cross country season, but I look healthy or even skinny still. Nevertheless, running is a good idea because you should loose excess fat (if you have any) and stay healthy.

Anonymous · Answer

I did some research about this before I started running. You should start off slow, only doing little. Say, for the first week, run for one minute every 10 minutes and do 20 minutes. Gradually increase this amount in time. High Intensity Interval Training is said to be good. You go from real high intensity exercises to low to high and low - you get the picture. It puts the body in super burn mode. You're probably familiar with P90X or Insanity. They practice that.

Don't worry about the final goal, do things little by little. Running has many other goals than weight loss. It'll improve your overall mood and well being. Try to think of it as that. Also, don't complain about doing it. Just DO it. A fitness trainer once told me weight loss was 70% diet and 30% excercise. There's awesome health articles in the article section here. Check them out :) Good luck on your endeavors!

TheMightyWind · Answer

Running is one of the best ways to lose weight. I think it is more effective to do interval running than regular cardiovascular work. So like you run hard for 1 minute then jog the next minute and keep going until you get to 1-2 miles. Take a 2-5 break. Then do another set.

If you're just starting off, I'd suggest doing 1 mile then 2 miles and work up to 3 miles or so. Then try to get a better time. Once you're able to do that, try a little difficulty by going up hills, etc.

tokioangel95 · Answer

I have always liked running its my way of relieving stress.

Running 3 miles a day is what I do...I would start off running a mile, then 2 miles and then build up the distance as you please, remember your body needs to get used to it.

Running and a healthy diet is more effective. Running will make you gain more muscle and muscle weighs more than fat.

chris009xx · Answer

do I like running yes I do

but sometimes the thing you hate you have to do

3 miles a day is a lot for a beginner start off slow and work your way up

and also don't push your self because you could get hurt

yes and no you can also diet or crunches etc

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