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Sidebar Judge Ito:
Where should one start looking for shoes for the heavier set without going broke?
I am currently only walking but even that will shred shoes within 30 days, I have a bad gait (rebuilt ankle, ACL/MCL right knee, MCL left knee, Hip tendons/rotator cup) and need to get some more excersize to go with my new diet and weight loss regimen.
In reply to Dwayne Elizondo Mountain Dew Herbert Camacho:
I do ok at National Running Center. You can get the last seasons close-outs for around $80-90 when all they did for this season was change the color and set the price at $139.
DILYSI Dave wrote:Klayfish wrote:What are your goals with the running? If you're doing interval training, you should be doing a near sprint for something like 15-25 seconds, then walking for a few minute or two and repeating.
The overall goal is lose weight and increase overall fitness.
The only goal I have associated specifically with running is that it would be cool to do a 5K sometime next year.I'm not doing interval training, or at least not like that. I'd say I'm doing a 75% jog until either my legs feel like I'm going to fall, or my breathing pace exceeds my stride pace (Inhale Left Right, Exhale Left Right). Once either of those happens I walk until my breathing is back down to every other stride (Inhale Left Right Left Right, Exhale Left Right Left Right). Then repeat. The first jogging stint is good for several hundred yards. The subsequent ones are probably 100 yards give or take.
If you're looking to lose weight, doing a steady state run until you are ready to fall is actually not going to get you there. You'll burn more calories if you keep the body guessing. A steady state run allows the body to adapt and the metabolism to adapt. If you do something like an "HIIT" style, you'll burn more. Sprint, followed by a cool down and repeat.
Also, remember that losing weight (and overall fitness) is just as much about the kitchen as it is about running or lifting, if not more so. That doesn't mean starving yourself. It's about a solid, well balanced nutrition plan. That will really get you where you want to be. Without it, the exercise won't amount to much.
Running a 5K isn't as hard as you may think. Like I mentioned before, I started running about 3 years ago. I hadn't run in probably 15+ years, as I have knee troubles. I started running so I could do a charity 5k with my wife. I was so worried I wouldn't make it. There were several steep hills on the run. That first year I did it, I walked about 1/3 of it, but I finished. Now, running the whole thing is cake...it's just about trying to keep up with the wife 
The shins are better after a night of rest and a few advil with dinner. Still tender like after every run over the last several week, but not the wincing pain that I had immediately after yesterday's run.
One reason I've wanted to be able to sustain a higher speed jog is for autocross. I figure it ain't good for me to come off of a run winded. Driving my car is pretty physical, and it is not uncommon to be panting by the end of a run. I figured that some higher level of exertion would be a more appropriate analog for this. Perhaps I'm misguided though.
Are there any stretches that are good at targeting the shins? Sitting on my ass and touching my toes feels good to the hams. Standing with my toes on a curb and moving through a toes up to toes down motion a dozen times really seems to get the calves loose, and I feel it in my shins. But I don't know what stretch specifically targets the shin.
On the losing weight thing, I am trying to behave better in the kitchen. Running during my lunch break means I'm not gnawing on chips at the Mexican restaurant, and I am more tuned in to "That extra serving is going to kill the effect of today's run." I'm also spending a day in the gym each week as well. This will move to 2 days if/when I recover from the runs quicker. Current schedule is:
Monday - Gym (legs)
Tuesday - Run
Wednesday - Rest
Thursday - Run
Friday - Out to lunch with the guys
Weekend - Race, watch football, honeydo, etc.
Unfortunately, this is also spent on legs for the most part. I had shoulder surgery about a year ago, and while I'm back to being able to do all normal activities, any upper body weights seem to get it irritated. I'm REALLY hesitant to do anything that threatens the shoulder.
DILYSI Dave wrote:One reason I've wanted to be able to sustain a higher speed jog is for autocross. I figure it ain't good for me to come off of a run winded. Driving my car is pretty physical, and it is not uncommon to be panting by the end of a run. I figured that some higher level of exertion would be a more appropriate analog for this. Perhaps I'm misguided though.
Be paitent- it will come. Just being able to run, steadily, a 5k, your autocross "performance" will improve. And if you mix in the work you are doing now once a week or so, it will happen faster.
Running at a speed that you can maintain is hard enough.
The heel to your butt and pull up on the toes stretch gets the shins really well.
As someone that went from a high of 205lbs to ~145 now I'll tell you 90% of weight loss is in your diet. Specifically for me it was portion control. I used to eat nothing for breakfast but coffee and have a huge meal for lunch and dinner. Its really hard to exorcise yourself thin without changing what you eat.
But anyways back to running. I hate running and I suck at it. But if you have an iPhone/Android phone look for a program called C5k (Couch to 5K). That's what I used to help set my pace when I was working up to a 5K and I started about where you are. Basically as you're listening to music it'll tell you when to run and when to walk. Its a 9 week program (I think) and it starts pretty easy.
I never could do that "run at a pace where you can carry a conversation". For me that kind of pace was a fast walk at best.
Jason
Runners World has lots of stuff for new runners, including healthy recipes, training advice and regimens, evidence-based fitness articles (often written by exercise physiologists, biomechanical types, and other scientists, not journalists). Like golf magazines with articles by super-star swing coaches, Runners World has articles by top trainers. Their website has a lot of good info, too. I used it a lot while training for a 1/2 marathon I ran in 08. They also have a pretty decent forum.
If you don't want to put a lot of stress on your shoulder you can still concentrate on core work instead of adding another day to your leg work out.
If yoga is to weird or girly for you (try the Yoga X program in P90X if you think it's not a great way to work out); you can do a lot with a medicine ball too.
As you work out you'll get to know the different types of signal your body is sending you. There is muscle soreness, which is normal and goes away fairly quickly; and then there is tendon/ligament/bone pain, which takes much longer to heal, and can be a sign that you're doing cumulative damage .. be very wary of 'running through' this type of pain.
