[RoastBeefCurtains4Me]

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

[WanderingSoul]

No idea about running or 5ks, but great job on the weight loss. Keep it up.

[Wayout]

When you say you are older..are we talking about 30s or 40's or 50's? You mentioned you gained muscle and doubled your strength ...now I would really be impressive if you were as you said "older" and not some young man in late 20's.

[RoastBeefCurtains4Me]

I am 50. When I started, I was benching 40 lb dumbbells, and was able to work my way up to 45, 50, and 55 lbs in the first few weeks. Early gains are the easiest. From there it took me time to build up each new 5 lbs. My first big goal was to do 150 lbs total, and now I'd really like to get to 200 lbs total, which I hope to do in the near future. I've had similar gains in other muscle groups. I mostly use free weights, but I got tennis elbow this spring, and had to use machines to avoid strain on the elbow. I found I was able to life the entire stack on several machines.

The weight lifting has done me a lot of good. I never had a good chest, shoulders and lats before. Now, even though I still have a spare tire, I have a definite V shape, and have some decent pecs, and good solid shoulder, biceps, and triceps. Also, while I have a spare tire, it really isn't a pot belly any more. The pot belly is a sign of eating too many carbs and having metabolic syndrome.

However, as of just a few weeks ago, I could only run a short distance, maybe a block or so. I'm really looking forward to having the ability to do 3 miles. I feel this will put me in a whole new category of cardiovascular stamina.

[heavy]

Great job, funny name

[vinman]

I did it a few years back, and I was running 3 miles for 3 days a week. It really is a good program. Then I said fuck that shit! It sucks on old joints. I used to play football, and then I was a grunt in the Army for almost 9 years, so my lower body is about 65 years old. I'm 46 and I walk at a brisk pace five days a week, minimum (easy on the joints). When I work out with weights I use a speed rope for about 5- 7 minutes to get the blood flowing as part of my warmup (easy on the joints). At least twice a week I like do sprints. Sprints like a tiger is chasing me. I wish you luck with running 3 miles. But after you reach that goal switch gears if need be. If you do want to run, try to keep it at a fast pace for a mile or mile and a half, but only for a couple days a week (easy on the joints). As you age you lose a lot of elasticity in your joints, and running beats them up pretty good. As you get older you realize that it's about flexibility, and longevity. Good luck "ol timer".

[RoastBeefCurtains4Me]

I agree that I probably won't keep up running steadily in the long term. I figure once I get to being able to run the 5K at all, I want to get down to at least a 22 minute time, but after that I'll probably just do elliptical, or jump rope or something like that, and return to running periodically. I've never been able to run any significant distance, so once I get there, I want to more or less maintain the ability, but I don't want to run three times a week for the long term.

[Sonsowey]

Lifting has kept me in good shape. But I am in my 20s.

Some friends who think "cardio" is super important were doubting how fast I could run a mile. No one believed I could do it in under 8 minutes because I don't "do cardio".

Anyway running it in under 8 minutes was no sweat but I would still like to add in more mile runs trying to get my time down below 7 minutes would be nice.

Roast Beef running is only natural, the most natural exercise there is really, we are built for it. Even if we aren't built to last doing it for decades and decades. Go for some runs build up slowly you WILL get there.

[Santoro]

(12-09-2014 06:55 PM)Sonsowey Wrote:  

Go for some runs build up slowly you WILL get there.

Building up slowly is the biggest part. Especially after the first few weeks there will be an urge to up the ante...resist it and keep on with your training plan even if it feels like you're holding back.

[Patriarch]

Couch to 5k is a fantastic program. I used it 3 years ago and literally went from not running at all to finishing a 5k in the middle of the pack. Now, I stopped running shortly thereafter because, personally, I think it's awful; but yes, that program does work.

[The_CEO]

I was reminded of this by some of the replies.
Perhaps it's unusual but this guy is 90 and runs 6 days a week!