I am older, and was terribly fat and out of shape when I took the red pill. I have been lifting weights and dieting. I've lost about 50 lbs., and roughly doubled my strength. I can bench a pair of 90 lb. dumbbells reliably, and have lifted more on occasion. I've put on a lot of muscle. However, I've never been a runner, even when I was younger.
I've recent been trying to add cardio to my routine to lose more weight. A lot of weight lifting advocates say that running and cardio are a waste of time, and only detract from the gains that lifting can provide. However, I think these advocates are probably in good enough shape to go for a good 20 minute run, and take this for granted. I have made significant gains lifting, but could still barely run.
I was curious about a program to build up to running a 5K race, and when I googled it, I found a program tailored exactly to this. It starts with 60 seconds of running, then 90 seconds of walking, for 8 cycles. This is 20 minutes, then there is a 5 minute warm up walk and 5 minute cool down walk, for a total of 30 minutes. This routine is done three times in the first week, then in the second week, you increase to running 90 seconds, then continue to increase running in subsequent weeks, until you can run the whole 5K.
The first time I ran 60 seconds, I was gasping for breath, but I continued and did all 8 runs. It was very hard for me, even though I had started doing the elliptical for the previous 4 months, doing 20 minutes at 150 heart rate 3-4 times a week, and seeing gains in the distance I could go.
I am now at the end of week 4, and today did 3 min run, then walk, then 5 min run, then walk, then another 3 min and 5 min run. I couldn't possibly have done this when I started. Based on the gains I've seen, I am confident I will be able to build up in a few more weeks to do a full 5K without stopping to walk at all. I already feel that I could run more than 5 minutes, but I don't want to overdo it.
I use a phone app, which tells me when to run or walk, then listen to music with my Bluetooth headphones while I run. There are several free apps and websites all using the same program.
For anyone who is trying to get fit after being badly out of shape, who is not currently able to run very far, I'd suggest using this program. Even if you are weight lifting centric, I'd say that being able to run a few miles is an important capability, and is necessary to having a decent level of fitness.
Just google couch to 5k or C25K
I've recent been trying to add cardio to my routine to lose more weight. A lot of weight lifting advocates say that running and cardio are a waste of time, and only detract from the gains that lifting can provide. However, I think these advocates are probably in good enough shape to go for a good 20 minute run, and take this for granted. I have made significant gains lifting, but could still barely run.
I was curious about a program to build up to running a 5K race, and when I googled it, I found a program tailored exactly to this. It starts with 60 seconds of running, then 90 seconds of walking, for 8 cycles. This is 20 minutes, then there is a 5 minute warm up walk and 5 minute cool down walk, for a total of 30 minutes. This routine is done three times in the first week, then in the second week, you increase to running 90 seconds, then continue to increase running in subsequent weeks, until you can run the whole 5K.
The first time I ran 60 seconds, I was gasping for breath, but I continued and did all 8 runs. It was very hard for me, even though I had started doing the elliptical for the previous 4 months, doing 20 minutes at 150 heart rate 3-4 times a week, and seeing gains in the distance I could go.
I am now at the end of week 4, and today did 3 min run, then walk, then 5 min run, then walk, then another 3 min and 5 min run. I couldn't possibly have done this when I started. Based on the gains I've seen, I am confident I will be able to build up in a few more weeks to do a full 5K without stopping to walk at all. I already feel that I could run more than 5 minutes, but I don't want to overdo it.
I use a phone app, which tells me when to run or walk, then listen to music with my Bluetooth headphones while I run. There are several free apps and websites all using the same program.
For anyone who is trying to get fit after being badly out of shape, who is not currently able to run very far, I'd suggest using this program. Even if you are weight lifting centric, I'd say that being able to run a few miles is an important capability, and is necessary to having a decent level of fitness.
Just google couch to 5k or C25K
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