exercise/running

[imac/cheese]

What stretching does is reduce the lactic acid build-up in your muscles. A cool down walk often does the exact same thing. Removing the lactic acid will help to eliminate muscle soreness and stiffness and is extremely important for a beginning runner because if they are too sore after exercising, they will more often than not drop the new exercise program.

Stretching before exercise when cold is the point where most muscle injuries occur.

 

[mkrishnan]

I think the most important thing equipment wise is to find a runner's shoe store like tortoise and hare (for michigan).

I got my first proper running shoes there!

I *do* do cool down walks, for what it's worth. I feel like they're very beneficial.

And I generally echo emw's comments, except for the part about Body Glide, which I honestly didn't understand and am frankly somewhat disturbed by.

 

[zblaxberg]

Also, if you are a smoker you should try to quit if you are serious about getting in shape, and alcohol is also bad.

Interestingly enough, I do smoke. But not cigarettes. I don't know if anyone knows what a hookah is but my friends and I have fallen into the trend of smoking hookah about once a week. I don't do it nearly as much as they do. Here is a link to a site about hookah: http://en.wikipedia.org/wiki/Hookah

I know there are risks in smoking tobacco thats why I try not to do it as often as they do and I probably should stop. It's not addicting so I can stop any time.

I forgot who posted the podophile blog link but I really like this tip for getting into running:

* Week 1 (30 minute workout) – Run 2 minutes, walk 4 minutes. Repeat four more times. When you’re done, you’ll have run for 10 minutes and walked for 20 minutes total.

* Week 2 (30 minute workout) — Run 5 minutes, walk 5 minutes, Repeat two more times. When you’re done, you’ll have run for 15 minutes and walked for 15 minutes total.

* Week 3 (30 minute workout) – Run 10 minutes, walk 5 minutes. Repeat one more time. When you’re done, you’ll have run for 20 minutes and walked for 10 minutes total.

* Week 4 (40 minute workout) – Run 15 minutes, walk 5 minutes. Repeat one more time. When you’re done, you’ll have run for 30 minutes and walked for 10 minutes total.

* Week 5 (40 minute workout) – Run 20 minutes, walk 5 minutes, run 10 minutes, walk 5 minutes. When you’re done, you’ll have run for 30 minutes and walked for 10 minutes total.

* Week 6 (45 minute workout) — Run 25 minutes, walk 5 minutes, run 10 minutes, walk 5 minutes. When you’re done, you’ll have run for 35 minutes and walked for 10 minutes total.

* Week 7 (30 minute workout) — Run 30 minutes.

 

[imac/cheese]

Anything that you enjoy doing and make a habit of is addicting whether or not you create a chemical dependency.

 

[zblaxberg]

Anything that you enjoy doing and make a habit of is addicting whether or not you create a chemical dependency.

very true and I will consider not doing it much anymore

 

[EricNau]

It's not addicting so I can stop any time.

All tobacco contains nicotine, which is very addicting. A Hookah is no exception.

 

[Legolamb]

From someone who previously perfected sloth....
1. Slow down and don't worry about speed when you are starting a running program. Forget the run mile/walk mile if it's too taxing and start to run 3 minutes/ walk 5. SLOWLY increment running and time to suit you, not a general model. Make sure you're arms are moving. Make sure you are drinking enough water (you don't need carbo charged drinks for less than a marathon). Also, make sure you are stretching your calves, hamstrings, shins after your run.

2. Working out. Free weights done well for arms and legs means that your abs are in constant contraction to offset lower back damage. I do 30 minutes cardio (running) before weights. Try combining weights with Pilates. Pilates is incredible for abs because it centers on strengthening your core by having you struggle to maintain your balance, but you really have to be careful and mindful of your lower back. Crunches bore me to death.
Do NOT lift weights for the same body group (including pushups) every day; they need a day of tear/rebuild cycle. Like everyone else said, genetics plays a major part on where your body is storing fat. Go for how it feels rather than how it looks (but the looks are a considerable benefit).
Oh, most imp. load up your iPod.

 

[Scottcop]

I think it is a good idea to read up on injuries before you actually have any, rather than waiting until your halted by any.
Something that I wish I had done when I first caught the running bug, is to pay and see a Podiatrist, find out what foot type you have, what problems you may have (hopefully not) inherent to you leg type, foot type. They can normally tell how you will run, foot strike, pronate, what shoes you would need etc just by looking at your foot type.
Stretch, massage, but be careful you can easily damage your achilles by over-stretching.
Most injuries come from tight calfs.
Good luck

 

[Flowbee]

I forgot who posted the podophile blog link but I really like this tip for getting into running:

* Week 1 (30 minute workout) – Run 2 minutes, walk 4 minutes. Repeat four more times. When you’re done, you’ll have run for 10 minutes and walked for 20 minutes total.

* Week 2 (30 minute workout) — Run 5 minutes, walk 5 minutes, Repeat two more times. When you’re done, you’ll have run for 15 minutes and walked for 15 minutes total.

* Week 3 (30 minute workout) – Run 10 minutes, walk 5 minutes. Repeat one more time. When you’re done, you’ll have run for 20 minutes and walked for 10 minutes total.

* Week 4 (40 minute workout) – Run 15 minutes, walk 5 minutes. Repeat one more time. When you’re done, you’ll have run for 30 minutes and walked for 10 minutes total.

* Week 5 (40 minute workout) – Run 20 minutes, walk 5 minutes, run 10 minutes, walk 5 minutes. When you’re done, you’ll have run for 30 minutes and walked for 10 minutes total.

* Week 6 (45 minute workout) — Run 25 minutes, walk 5 minutes, run 10 minutes, walk 5 minutes. When you’re done, you’ll have run for 35 minutes and walked for 10 minutes total.

* Week 7 (30 minute workout) — Run 30 minutes.

That was me, and that was the program I used to start running. I did each workout 4 times per week (mon, wed, fri, sat) then moved onto the next week's program. I remember that "week 3" and "week 4" seemed to be the hardest for me, but after that it was pretty smooth sailing.

 

[jng]

very true and I will consider not doing it much anymore

I honestly don't think once a week will hurt you. I smoked Shisha often while in Germany. It's all addictive yes. But if you enjoy it, don't cut it out entirely from your life. So maybe not once a week but once or twice a month?