Beginner questions
Tom Archer
largely made up of marathoners, but in hopes that I can get some advice for
a beginner like me, here goes...
I'm about 20 lbs overweight and have just begun running. I started only
Tuesday and run three laps around a flood plain close to a friend's house
(I'm guessing it's about a mile in length). Here are my questions:
1) I've been running twice daily and it's still very difficult. I certainly
don't expect to breeze through it in record time considering that I've only
been running for 5 days. However, how long should it take to get to the
point where it's a bit easier and I can then make the decision to either run
farther or keep the same distance and run faster?
2) Is it ok to be running twice a day?
3) I'm drinking 3 litres of water a day. My wife says that's too much. Is 3
litres too much considering that I'm running twice a day and eating less
than 1000 calaries (I weigh about 205) ?
Thanks in advance,
Tom
BarryNL
news:LYG17.11055$9a6....@news11-gui.server.ntli.net...
> I'm slightly embarrassed posting this to a group that looks like it's
> largely made up of marathoners, but in hopes that I can get some advice
for
> a beginner like me, here goes...
>
> I'm about 20 lbs overweight and have just begun running. I started only
> Tuesday and run three laps around a flood plain close to a friend's house
> (I'm guessing it's about a mile in length). Here are my questions:
>
> 1) I've been running twice daily and it's still very difficult. I
certainly
> don't expect to breeze through it in record time considering that I've
only
> been running for 5 days. However, how long should it take to get to the
> point where it's a bit easier and I can then make the decision to either
run
> farther or keep the same distance and run faster?
You'll probably be running a lot more comfortably after the first month and
it should really start to get easy after about 3 months, I guess.
> 2) Is it ok to be running twice a day?
It's probably not a good idea for a beginner. You body will have to adapt
quite a lot, quite quickly at the start and it can only do this with
adequate rest. Three (or maybe four) runs per week is plenty to be starting
with.
> 3) I'm drinking 3 litres of water a day. My wife says that's too much. Is
3
> litres too much considering that I'm running twice a day and eating less
> than 1000 calaries (I weigh about 205) ?
3 litres is quite a lot, but not too excessive, 2 litres would be just as
good (unless it gets really hot during your training - I find I can lose a
couple of kilos of weight in an hour running in 30 deg.C weather). You
probably should increase your food intake though, 1600 cals a day is pretty
much the minimum safe level for a sustained diet. Very low intakes like 1000
cals/day are only really suitable for a week or so... your body needs food,
especially protein and adequate vitamins, to adapt properly to your
training.
--
Regards, Barry
Running & Stuff: http://distancerunner.tmfweb.nl
"The woods are lovely, dark and deep; but I have training logs to keep; and
miles to run before I sleep".
> Thanks in advance,
> Tom
Arthur Bamps
2)If you want to loose weight it might be better to have one long run than
two short ones.
3)I don't think 3 litres of water is too much, but I'm sure 1000 calories is
too little. You should see a dietician about this.
When I started running, a little less than 10 years ago, I had to walk after
20 seconds. Run-walk-run-walk-run... did it for me. It went so good, I
started to run too fast.... and lost speed (I know this sounds funny). I
then discovered the pulse meter and I still use it to slow me down and help
me to run longer.
In the beginning my weight was 235 and running didn't lower that, I ran for
about 2 year without loosing anything. It's only after changing my diet that
the scales went as low as 195. People did ask me a few times too often if I
was feeling alright, so I went back up. For now it's 213 and I feel good
with 6'2" in height.
--
Arthur Bamps, Brussels Belgium
Visit Arthur's Marathon Page
http://users.chello.be/cr32000/
"Tom Archer" <tar...@mindspring.com> wrote in message
news:LYG17.11055$9a6....@news11-gui.server.ntli.net...
Jeff Jetton
tar...@mindspring.com writes:
>how long should it take to get to the
>point where it's a bit easier and I can then make the decision to either run
>farther or keep the same distance and run faster?
Others have answered these questions, so I'll just second their advice
and put a coupla cents in. When I began running, I shot for a goal of
being able to run for 30 minutes non-stop, which took about a month to
reach (your mileage *will* vary). I did this using the run-walk method,
going out for 30 minutes, four times a week, gradually decreasing the
walking portions and increasing the running portions.
I then worked on increasing distance. Increased speed is a natural
by-product of this. There are types of training you can do that
specifically address speed, but, from what I've read, it's best to do
speedwork after you've built a solid base of running fitness.
>2) Is it ok to be running twice a day?
I wouldn't recommend it. In fact, I'd tell you to not even run every day.
Days off, especially at the beginning, are vital for improvement, and
they reduce the risk of injuries.
One of the tricks to getting better at running is to stress your muscles,
then let them recover. They will recover to a point that is stronger than
they were. Elite runners have very short recovery times. We newbies do
not! Respect this fact and you will go far. Literally.
>I'm running twice a day and eating less
>than 1000 calaries (I weigh about 205) ?
Those calories are gonna have to increase. All that's doing is slowing
down your metabolism, which isn't helping your weight or your running.
Yes, the way to lose weight is to exercise more and eat fewer calories.
One might be tempted to conclude that to lose weight fast, one should
exercise a ton and eat next to nothing. But it doesn't work that way.
Overtraining/undereating is no better than undertraining/overeating.
If you get in an easy 9-12 miles a week, and reduce your caloric intake
by a paltry 300-400 calories a day, you'll likely lose a nice, safe pound
or pound-and-a-half a week. I did this when I started, and went from 215
to 195 in five months, without starving and without injury.
Sounds like you have more motivation than me, so it probably won't even
take you that long. :)
Good luck!
- Jeff
richard schafer
even if you have to walk a little. Try not to do too much too soon. You
will risk either injury or burn out. I've been running for years but it
still takes me about one mile before my breathing and stride feel smooth so
increase your distance a little.
Rick
"Tom Archer" <tar...@mindspring.com> wrote in message
news:LYG17.11055$9a6....@news11-gui.server.ntli.net...
Tony Mueller
Hi Tom,
1) It's better to extend the number of minutes you are running than
trying to run faster. I would suggest cutting down on your speed a bit
and just try to run farther.
2) Running twice a day probably doesn't help much. It's great to be that
motivated, but you will probably get more out of your workouts by
running once a day and making this a higher quality workout. I would
suggest trying to work yourself up to 30 minutes even if you have to
walk part of the way. I think you will get more out of this.
3) I drink so much water that it's unreal. Once after hot and humid 5K
race I drank 8 (0.5 liters) = four liters of water within a couple of
hours. I very rarely drink soda and drink water all day long even on my
off days. I have no idea of much much water I drink, but I would guess
that I drink well over 3 liters a day even on my off days. I drink as
much water as I need and I don't even think about it.
About eating less than 1000 calories. I think this is a bad idea. Cut
back on your food with smaller portions and exercise, but do not starve
yourself. If your body starts to think it is starving, your metabolism
will slow down and try to conserve all of it's energy and it's very easy
to blow up like a balloon once you start to add calories to your diet
again. What you want to do is keep your metabolism at it's current level
or make it faster by working out and eating less at the same time.
Cutting back your portions by little as 10% to 20% and exercising can
help. Drinking water instead of soda helps. Many people who go with the
starvation diets end up heavier than they started.
Good luck with your running and diet goals!
Tony Mueller
In article <LYG17.11055$9a6....@news11-gui.server.ntli.net>,
tar...@mindspring.com says...
Jeff
> I'm about 20 lbs overweight and have just begun running. I started only
> Tuesday and run three laps around a flood plain close to a friend's house
> (I'm guessing it's about a mile in length). Here are my questions:
>
> 1) I've been running twice daily and it's still very difficult. I
certainly
> don't expect to breeze through it in record time considering that I've
only
> been running for 5 days. However, how long should it take to get to the
> point where it's a bit easier and I can then make the decision to either
run
> farther or keep the same distance and run faster?
Why are you running twice a day if you only started running 5 days ago? It
will take a month or two at least, and there will always be rough days.
However, eventually you get to the point where the good days come closer
together and are so good as to propel you through the bad days.
> 2) Is it ok to be running twice a day?
I guess it's ok, but for a beginner it would be better just to run once a
day and go a little farther. If you run twice a day you risk injuries and
early overtraining that might be hard to get over.
> 3) I'm drinking 3 litres of water a day. My wife says that's too much. Is
3
> litres too much considering that I'm running twice a day and eating less
> than 1000 calaries (I weigh about 205) ?
It's really hard to drink too much water. In fact, I would say that unless
you really force yourself and drink a couple more glasses after you feel
like you're going to throw up, you can't drink too much water. 3 liters is
certainly not enough to harm you. I once had over 1.5 liters in 15 minutes
after a run. In general, a lot of water is good.
-jeff
> Thanks in advance,
> Tom
>
>
>
>
Tony Mueller
an...@hollyd.net says...
>
> The amount of water one should drink is based on what needs to be
> replaced. A healthy body will balance the amount of fluid it needs.
> Most runner drink too much water. They tend to use water as a excuse
> to rest. If you are runner under 60 min in a day with temp under 85F
> tend you don't need water on the course. If your urine is straw to
> white colored then your water intake is ok. Dark urine is a sign you
> need more water.
>
Amy, I agree with you here 100%. I don't carry a water bottle on most
of my runs shorter than an hour. However, he started that the 3 litre
water intake was for the entire day. I don't think 3 litres of water a
day is abnormal for even a non runner. In fact, most people do not drink
enough water on a daily basis. I think I saw somehing on CNN that said
something like 45% of people don't hydrate themselves enough, which
leads to increased appetite (because you can get water through food),
headaches, ??poor sleeping??, etc... They also said that many school
children don't drink any water during an entire school day.... just food
for thought.
Tony Mueller
Sam
mixing walking and running until your fitness increases.
Second, 3L is not too much water.
Third, 1000kcals is way too little. That is a pretty dramatic reduction.
See a registered dietitian for some help in this area.
"Tom Archer" <tar...@mindspring.com> wrote in message
news:LYG17.11055$9a6....@news11-gui.server.ntli.net...
Sam
statement.
I agree that a change in eating behavior increases the rate of weight loss
(assuming the alternative would be no change in energy intake but an
increase in energy expenditure).
1 pound (~0.5kg) per week is a reasonable weight loss goal. At that rate,
it would only take half a year to lose 20 pounds (okay that would be 26
pounds, but I figure on some gains and losses along the way) and not 2
years.
Increase energy expenditure by 250kcals per day (walking or running ~2.5
miles--depending on one's weight and a little on intensity) and decreasing
energy intake by 250 kcals/day (generally can be done without severe
restrictions) gives you ~3000 kcals/week (again I figure people will not hit
the goal each day). A little less that a pound of fat per week, but
certainly reasonable. Research has shown that people who exercise and add
modest dietary restriction keep the weight off longer while also maintaining
or increasing lean mass---the real added benefit.
"Amy Kayter" <an...@hollyd.net> wrote in message
news:r1vhkt42ov9h8ml6i...@4ax.com...
> On Sat, 7 Jul 2001 17:40:44 +0100, "Tom Archer"
> <tar...@mindspring.com> wrote:
>
> >I'm about 20 lbs overweight and have just begun running. I started only
> >Tuesday and run three laps around a flood plain close to a friend's house
> >(I'm guessing it's about a mile in length). Here are my questions:
> >
>
> Tom - running is NOT a way to lose weight. You may lose some weight
> by running but let me share a few numbers with you. You'll burn
> around 100 cal a mile no matter what the speed you run. Some burn a
> few more some a few less but 100 cal is about average. There is about
> 3200 cal in one pound of fat. Yes 3200 cal. This means you'll have
> to run 32 miles to lose one pound of fat. After you run your bmr
> will increase a few cals but still not enough to use only running as a
> weight loss program.
> To lose weight one must change what you are eating. Replace fat with
> carbos. Study your diet then use a healthy eating program. You'll
> need to change your eating life style. It should take around two
> years to reduce your weight 20pd. the healthy method.
>
>
> >2) Is it ok to be running twice a day?
>
> Its ok but not necessary. If you are running for endurance aka the
> long haul then start slowly, very slowly. You can get your heart and
> lungs up to par but the bones, leg muscles and tendons take longer.
> Running is a life style - enjoy are the path. There is no short cut.
>
>
> >3) I'm drinking 3 litres of water a day. My wife says that's too much. Is
3
> >litres too much considering that I'm running twice a day and eating less
> >than 1000 calaries (I weigh about 205) ?
>
> The amount of water one should drink is based on what needs to be
> replaced. A healthy body will balance the amount of fluid it needs.
> Most runner drink too much water. They tend to use water as a excuse
> to rest. If you are runner under 60 min in a day with temp under 85F
> tend you don't need water on the course. If your urine is straw to
> white colored then your water intake is ok. Dark urine is a sign you
> need more water.
>
>
> ak
Asya Kamsky
In article <9iba6r$htk$1...@slb3.atl.mindspring.net>,
Sam <marat...@mindspring.com> wrote:
>Running is not a way to lose weight---sorry but this is an idiotic
>statement.
I agree with Sam, not Amy, but not just because of the reasons he
listed. I find when I run it actually decreases my appetite overall.
I'm famished after a run, but eating a very small meal (200-300 cals)
makes me full. Then I'm hungry again 3 hours later, but again I can't
eat much before feeling full. So when I run (or do any strenuous
exercise) , I eat more smaller meals, which keeps my overall intake
down, and is better for me.
--
Asya Kamsky
I will complete a marathon and raise $5000 for the SF AIDS Foundation,
Dec 9, 2001, Honolulu, Hawaii. Sponsor me!
For more information see http://www.things.org/~asya/why.html
Tony Mueller
lost 50+ pounds in a year using an approach like this. When I was
hungry I ate, but I just ate smaller portions. I also did a lot of
running and other cardio work. Now, I run for the sport of it and my
diet and workout regimen seem very natural and easy to maintain.
Tony Mueller
"Sam" <marat...@mindspring.com> wrote in message news:<9iba6r$htk$1...@slb3.atl.mindspring.net>...
JB
I did a learn to run clinic last year. The clinic started us out doing 1 min
walk and 1 min run. We gradually increased to 30 mins non-stop- about 5k. The
next clinic I did was a 10k and it was taught using the same method except this
time it was 10 mins run and 1 min walk. I found it to be very effective. You
might want to do 10 and 1 to start if you are comfortable with it, but if not,
then do 5 or whatever you can handle. I find I can really push my distance with
a 10 and 1 routine.
I think another good rule to follow is to not increase your overall weekly
distancew by more than 10% per week. If you do 10k this week, you can move up to
11 next week. As a beginer, I know I wanted to run and run and run, and then
learned about overtraining.. ouch. probably best to stay at 1 run per day, 3-4
times a week. nothing worse than hurting yourself and being off for months.
Best of luck!
Jenn
Jeff Jetton
That'll do it.
Another trick is to eat the same sized portions, only of different, less
caloric, items. Or to leave out the one high-calorie thing in the meal.
A big key is to heighten one's awareness of how many calories are in
things, and what a calorie actually means as far as your diet is
concerned. What really opened my eyes was a book by Dr. Howard Shapiro,
"Picture Perfect Weight Loss". It basically shows photos of food, in ways
that illustrate their calorie content. For example, there might be a
picture of a cup of cashews, a big equals sign, then eight baked potatoes
with salsa (both are 880 calories). Sounds corny, but it's very effective.
When you realize that that egg roll basically cancels out your three-mile
run, you think twice about ordering it. :)
- Jeff
Tony Mueller
weight loss goals was soda. If someone even cuts out 2 to 3 sodas a
day, that totals up to a lot of calories (going from memory 300 to
450). I drink a soda every once in a while if I want something sweet,
but in general I prefer water. I drink water all day long. They also
say that often times when you feel hungry you are actually thristy,
because many people do not hydrate themselves properly during the day
and get their water by breaking down food.
Tony Mueller
Jeff Jetton <jet...@REMOVETHISmindspring.com> wrote in message news:<9idt7u$l5n$1...@slb7.atl.mindspring.net>...
Tom Archer
global THANKS to everyone that was kind enough to offer their advice.
UPDATE:
I have carefully read through all the suggestions and have modified my
training regimen as follows:
1 & 2) I only run once a day now and instead of 3 laps, what I do is the
following:
run 3, walk 1, run 2, walk 1, run 1, walk 1
I was really quite surprised that I was able to do this as I'm completely
out of breath by the time I finish the first 3 laps. However, each walking
lap enables me to rest sufficiently to run again. I'm sure that this longer
workout (it takes about 25 minutes) will be better for me.
3) I've whacked the cals back up since as everyone said 1,000 is way too low
for me (I'm 5'1" and 205). I know it's mostly fluid, but I've lost about 7
pounds in the week and half I've been working out and eating better and feel
much better with tons more energy.
The funny thing is that the first week, I felt exhausted all the time. Now,
into the second week, I guess my body is adapting.
The only suggestion I'm having problems with is the suggestion to only run 3
or 4 times a week. I'm starting to get addicted to this. With my job, I'm
quickly finding that running is a stress-reliever. At least I'm not running
2x a day. Right now I'm doing my run/walk for 6 days and then resting one
day.
Thanks again for all the advice!
Tom
Tom Archer
about 5 or 6 cokes a day, but have cut down to drinking water almost
exclusively. I think I've had 2 cokes in the week and half I've been
running.
"Tony Mueller" <tony...@hotmail.com> wrote in message
news:d0255298.0107...@posting.google.com...
Tom Archer
mind the axiom "Eat for what you're about to do and not for what you've just
done". I know lots of people that will work out and then eat ice cream,
defending it by saying "I've earned it". Instead, I've planned my bigger
meal about 1 1/2 hours before my run and specifically think of it as fuel
for the run itself.
"Amy Kayter" <an...@hollyd.net> wrote in message
news:uojnktgh0dbe0j4n3...@4ax.com...
> One more post on wieght loss and running ....
>
>
> What all of you are saying is that running has caused you to change in
> one way or another the process of eating. What I was saying , maybe
> not very clear, is running by itself is not a good wieght loss
> program. If one dosn't replace the calories you used in running at
> some point you will come to a halt. We are all saying, I think, the
> same thing. Running causes a person to look at the whole of their
> life. We then start tuneing up parts that we have abused. If we
> stay at it we become more and more the person that we were should have
> been all along.
>
> ak
Kerry Wilson
>The only suggestion I'm having problems with is the suggestion to only run
3
>or 4 times a week. I'm starting to get addicted to this. With my job, I'm
>quickly finding that running is a stress-reliever. At least I'm not running
>2x a day. Right now I'm doing my run/walk for 6 days and then resting one
>day.
It's OK to do some kind of workout on your off days. If it's a running
workout, just be sure to take it *very* easy on the off days -- maybe
include lots of walking. Better yet, why not head to the gym or to the pool
and get some upper-body work in.
Tom Archer
Better yet, why not head to the gym or to the pool and get some upper-body
work in.
<<<
to and from a gym would be almost impossible. However, I've lifted for years
and will return to that once I get back to Atlanta next month. In the
meantime, I'm complimenting my running with isometrics, pushups and
crunches.