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Starting a jogging program

post #1 of 27
Thread Starter 
Am looking to start jogging to improve my overall fitness level and prepare for the upcoming ski season. Any tips or ideas?
post #2 of 27
Hi Artimus! A couple of pointers. Since you are begining in the summer, you will need to be conscious of heat acclimatization. Drink lots of water, and remember, only maddogs and Englishmen jog in the midday sun.

If you have not been involved in any sort of aerobic program, once you begin jogging, you may find yourself addicted to the endorphins. This can be a problem if you end up overtraining. So try to start with just 3 days a week, until your muscles and joints adapt.

Most people have a predominant muscle fiber type. Fast twitch fiber types are suited to sprinting, short duration activities. Slow twitch fiber types are suited to endurance events.

Unless you are extremely overweight and out of shape, you will need a minimum of 20 minutes for significant aerobic benefits. If you find yourself exhausted at 10 minutes, you may be working too hard. Try lowering your intensity so that you can make the run last 20 minutes. You can also alternate running and walking.

Its really important to find the RIGHT running shoe for YOU! Find a reputable athletic shoe store, one where the help knows something about gait analysis.

Once you grow accustomned to running, I find hills to be a spectacular form of training. On the downhills, you can practice running various turn shapes.

If you have enough stability in your ankles, trail running is great for developing proprioception!

Good Luck!
post #3 of 27
Thread Starter 
Thanks LM, I knew that you would be right here to carry on the thread. Thanks for the tips so far and here's more info for you to consider (should have provided them right from the start). I smoke, a pack a day; am for the most part am a couch potato; but given the chance with work for endorphins ever day. I plan to do my training first thing in the morning as I can do it on an empty stomach, cooler, and get the dogs exercise in at the same time. As for as shoes have gone with the Addias Galaxy as it fits good, and has a huge heel cross section. Plan to do a loop that will allow puppy do do his thing first while I warm-up, and then a mix of grass a concrete (about 4 km). Did I miss anything?
post #4 of 27
Sounds good, just be tuned in to any muscle or joint pain if you do decide to do it every day. If this happens, take a day or so to cover the same course, but walk fast instead of run. It sounds like the loop plus the 4k will bring you to just about 20 minutes. {new runners, especially if they smoke, are often slower.}

As far as stretching goes, for MOST people, it should be done POST workout.
post #5 of 27

I have been riding my bike on rollers for 25-30 min each day and can really start to feel the benefit.
(I crashed twice Sat morning. ouch!
My daughters' dog doesen't get any time, but it works even in this very rainy spring we are having.

Good going and good luck.

post #6 of 27
CalG , My, my now is the time to on the bike paths to take in the view afforded by girls in low cut tops on roller blades. One of the nicer things about the warmer weather. I bike all year round and there's nothing like that to be seen on the bike paths when its -10°C.

Art- I won't recommend getting "all" your fitness from running especially if packing a few pounds. Very hard on the knees if thats all you do. Ride a bike and walk also. I ride my bike to work so I'm getting more than enough of that but I'm still trying to get one run in a week to mix it up.
post #7 of 27
I run four days a week and began a program after visiting the Boulder Center for Sports Medicine. I heartily suggest you find a place to have your lactate threshold tested and purchase a heart rate monitor. The test will pinpoint a range that will differentiate between aerobic and anaerobic activity.

What Lisa has said is exactly right. One should spend six to nine months running/walking at a very slow pace and only increase weekly distance/time by ten percent. The most elite runners in the world train around here and they spend months doing long slow runs to build a base for later training.

I suggest you walk for thirty minutes 3 times a week for two weeks. I would then jog a minute and walk four minutes x 30 minutes x 3 days per week. Slowly work up to jogging thirty minutes per day x 3 times per week. Again, only add ten percent to the time you jog each week. At the point when you can jog for thirty minutes add a 10% increase in time per week. Forget about distances and focus on your heart rate and time.

Your goal should be to finish every run and not feel as though you have exercised. Withen twenty minutes of exercising eat a little protein and carbs for recovery. A turkey sandwich or black beans and brown rice. Ice your knees after EVERY run.

When you can jog for 45 minutes send me a private message for more info.

I began a similar program 14 months ago, have lost a great deal of weight, run seven miles on my short days in less than 60 minutes and do a long run of 12 miles on the weekend.

The lactate threshold test and heart monitor are the key. The test and the ability to remain in a training zone will make running fun and easy.

Don't know about the specific shoe you mentioned, however, go to a reputable running shoe store and have them look at your gait. Depending upon your size/build/pronation you may need a motion control shoe or simply maximum cushioning. I know you want to walk the dog, however, I would start for a month on a track and never run on cement if you can avoid it. Do not go daily. Toss in a little cycling or swimming. I have custom footbeds in my running shoes and they are worth the $75 investment. Change shoes evry 300-400 miles.

This SHOULD take all summer. Also, give up the cancer sticks.

[ June 17, 2002, 09:53 PM: Message edited by: Rusty Guy ]
post #8 of 27
Glad others have mentioned cross training! i was going to bring it up, but I did'nt want to sound like the pushy aerobic instructor!

Speaking of Lactate Threshold, Santana does this whole "metabolic workout" with skiers in mind. His theory is that many skiers get hurt when lactic acid build up and leads to fatigue. So its a good idea to increase this threshold. As Rusty has said, interval training is great for this!
post #9 of 27
In the course of a year my lactate threshold has increased quite a bit. My training zone has increased by 20 bpm. I also have a resting heart rate that is fairly low. This is at altitude. These improvements are thanks to me getting help from the folks at the Boulder center for Sports Medicine. I do feel as though the seven months that I spent running last year made me less prone to have any sort of injury while skiing.

I do want to step in here and make a push for an active stretching program BEFORE and AFTER jogging. I have had very minor problems/injuries that went away with rest and then a stretching program. Plantar fasciaitis (sp?) is very common, very painful, and I think preventable with achilles stretching. I also have had a little patella tendonitis which was fixed by running on trails,hamstring stretching, a lot of ice after a run, and lastly a better heel strike when I run.

My $00.02 for the morning
post #10 of 27
avoid concrete whenever possible. even asphalt is better. smooth grass or even dirt trail are best. concrete=not real good.
i am assuming you are starting out. set yourself goals you will achieve. a lot of first-time runners/joggers set themselves up for serious reconsideration by getting ahead of themselves. take the progress as it comes, and be patient. if you've been hugging the couch and kissing the cigarettes, your body will take some time to adapt. it will go through considerable changes. and there will be days you just don't want to do it. it happens. sometimes the body will want to rest, and need one, and there are times you won't do it because it isn't as fun and fresh as it was. hey, some days jogging is not going to be fun. those are your "get mentally tough" days. at least walk.
practice visualization. see the positives of the possible.
my experience of the endorphin rush seems to not be so drug-like as others. i wouldn't worry too much about addiction. basically, a happy body. believe me, you'll put in plenty of miles wondering where the endorphins are.
for you, at this point, stretching after your walk/jog is much more important than pre-stretching.
invest in some good shoes. you don't have to drop a ton but this is a very important factor. there can be any number of shoes that are right for you, and plenty that are wrong. it isn't rocket science, but you're in for some learning.
last, consider mixing some bike time in with the jogging. get the heart rate up and keep the joint-pounding down.
best of luck to you. be creative in how you keep it fresh. don't get so locked in to the routine that it becomes stale and you get bored. maybe take a drive someplace and find a nice spot you'd like to take a run sometime. enter a 5k and jog/walk it. you'll meet people a lot like you; it's a kinship.
post #11 of 27
What Ryan said. I too run in the mornings with the dogs. Its a motivator. Those mornings when I would pass its hard to explain to my border collie Bo that we are not going, so I go. Its easy too, roll outta bed get dressed and out the door before I am really awake. If I really do not want to go I just tell myself that I will run for 5 min if I still do not want to go I can stop. Thats happened maybe twice. Another thing that worked for me was having time as a goal not distance. By time I do not mean pace. I will run for 20 min, I will run for 30 min....Unless I am training for an event, I still do not worry about distance. As LM said walking is FINE. I would incorporate walking into my routine, Run 5 min walk 1. Even if your feeling strong do not skip the walk. It will get you running further faster than not walking at all.

I have to say, that I am not one of those runners that loves running. I do love the way I feel after a run. On the morning that I do no run I feel sluggish the whole day. You are gonna be amazed at how different you feel just running a few miles a day!

Good luck keep us posted!
post #12 of 27
I run with my dogs, too, and as Kima has said, it forces you out. Here on the North-east Scottish coast we get some horrendous weather - in fact, there's a gale blowing right now, in mid-June! - and for large chunks of the winter it's not light till gone 9am and dark again by 3pm. How much do you think I enjoy taking out two large beasts in a Force 8 on a cold, wet, November day?!

But my reasoning is that they have to be exercised, whatever the weather, and you can go a lot further a lot more quickly by running than walking! That gets me out the door!

Seriously though, running is a wonderful stress-buster along with everything else. As others have said, set achievable targets to start with and work up. When I first started 20 years ago -after quitting smoking 30 a day - I did the run/walk thing and took it from there.

I also joined a running club, which is another great way of forcing yourself out on a foul night - that was in the north of England, which also does a fine line in wet, horrid weather! There are loads of other benefits to be had from being in a club, of course, particularly learning from the experience of others.

Another good way of keeping focused is to pick a race - a 5k is a good one to start with - and work towards it. The sense of achievement the first time you cross the finish line is really brilliant!

Nothing much else to add really, except to echo the stretching message and the shoes message. You can't get away with skimping on either.

Good luck and enjoy!
post #13 of 27
Yeah, racing, ABSOLUTELY! Great motivator!
post #14 of 27
Thread Starter 
Well gang , my thanks so far on this thread! So many great tips that I will address everyone and thier points as a whole. The cancer sticks; just jumped to $7.20C a pack!! At the price I can't and will not feed the monkey. Lets see.... $7.20X200+days=the cost of my trip out west next winter. I've quit before and will do it again. Gait; Will go to the Running Room here in town in the near futher and check that out, great point. Heart monitor; pricing now and should have one by the end of the week. Titan; best dog a guy could ask for. In 50' realized that this wasn't a sniffing tour and had my pace matched. By the end of the week will see me getting on my running shoes and know that it is time for his/our run. In the past when I've tried a running program the knees went really fast due to bad shoes....so far so good. Right now am just dealing with the stiffness and sorness for lactic acid biuldup; am taking care of that with hydration, ice(love those frozen veggies!!) and ibuprofen. Cross training; I inline home from work on the nights that I work late and miss my ride, might just get the motivation that I need now a tune my bike up for some single track and just might run that trail that I've after doing.

New question....muscle strength vs muscle endurance for skiing, which is more important?
post #15 of 27
A little bit of both! But unless you're a pro racer, you don't need EXTREME strength. {even in that case, there is some debate}
post #16 of 27
Now that we are onto a "program", (interesting that we so acknowledge the need of exercise for our cannine friends) What should we do when we over do? Muscle strain!
I ran a bit too hard last Tuesday, and limped around with soreness for a couple of days. You know, just tight in the leg muscles and a twang of pain here and there when I exceed a certain range of motion or try to move too fast. There was no real pain, and it didn't keep me off the bike. I felt all was pretty much right. Last evening my first strike at the ball had my thigh muscle crying out and me doing the suffering. I could not run or play at all. I could hardly lift my leg to get my foot off the brake during my drive home. Vitamin I (Ibuprofen) calmed things down last night. Today I am up and feel about the same as I did last Thursday.

In my younger days I would give such things a rest for a day, then get out and flex and move. The memory of youth didn't seem to get through to these old muscles this time.

LisaMarie ,et. al. Can you advise a recovery? Perhaps I didn't stretch enough after?

post #17 of 27
Tight hip flexors can wreck havoc on any sport activity. If your hip flexors are tight, something called reciprocal inhibition occurs. Quite often, tight flexors will mean weak glutes, which will impede your ability to run hills.

NASM has an unusual protocol for stretching hip flexors.
Check it out:
post #18 of 27
If you are in ANY pain....you are overtraining. In order to succeed slow down and train less.

It may take a year or two to build a "base" level of fitness from which to operate. If you continue to be sore you will become injured.
post #19 of 27

Whenever I go out and do some different activity, I get "sore". I just don't keep all the muscle toned for the task.
It seems to me that every activity has It's own muscle groups that need conditioning. I'm trying, but still I hurt sometimes. The start of the ski season always gets me stiff.

Advice to do less is good , but too late. If I am doing something "new", for the season, I don't even know whats going to hurt tomorrow, so how can I know when to quit?

Recovery methods for muscles that hurt would be helpful.

post #20 of 27
I think there needs to be some defining of 'pain' here. I have to agree that whenever you switch sports/activities to something you haven't done in a while you have to expect muscle soreness. If I exercised with the goal of not being sore the next day I'd never do anything but sit on the sofa! But there's a line between good pain and bad pain that I think we need to define here.
post #21 of 27

You have said it for me. I expect a bit of stiffness as a "reward" for getting off the couch!

Sore = I notice
Painful = I can't perform the motion.

Rest and then exercise has been the usual treatment for "sore muscles". But my latest episode had the sore muscles become painful when I tried to repeat the activity. To painful to use. And that after a weeks "rest" with moderate limbering activities. Perhaps there is a better way. I am no trainer.

post #22 of 27
I find it difficult to judge how much I've exerted myself until I'm regularly performing an activity, and at that point, my body has adjusted to doing it regularly and doesn't get as sore anyway....

I've been trying to take up jogging again myself, after a 10 month break. Yikes! I mountain bike 6 days a week and felt I was in halfway decent shape. But the next couple days after I ran a few miles, I felt like someone hit my legs and hips with a baseball bat. (Running on the concrete sidewalk with my big yellow lab on a leash trying to go every direction but straight ahead probably didn't help things...) The good news is that my knees felt great (I had my ACL reconstructed about a year and a half ago.)

I probably should work on a more gradual progression, combined with a more extensive stretching routine. Do you think running one day a week in combination with biking is enough to get and keep the muscles used to the activity? I'd love to hear more from you guys!
post #23 of 27
LOL! When a student tell us that they something "hurts", typical "trainer speak" is to ask "hurts good or hurts bad?"

To greatly, greatly oversimplify, in general, pain in the muscle is ok, pain in the joint is a problem.

Although the effectiveness of pre workout stretching is the subject of much debate within the fitness industry, the benefits of post workout stretching is more or less agreed upon. Take a look at the MOSTABILITY thread for more on that. Particularly look at the link for myofascial rtelease. Its like getting an inexpensive massage!

If certain areas of the body are tight to the point of being dysfunctional, sometimes pre workout stretch can be helpful.

I mentioned "reciprocal inhibition" above. So if your hip flexors are really tight, that means your glutes will be weak, which will in turn cause either your quads or hamstrings to overwork. So a pre workout stretch of the hip flexors may be a good idea, as well as quad and hamstring stretches post workout.

Running with a dog, or running after a kid are recommended by sports medicine experts as cardio training activities for skiers. Why? Because the activity is unpredictable. Cross training is a great idea. You may want to add on one more day of running.

Another thing to think about. I sort of proselitize about this in practically every thread on the fitness forum. [img]redface.gif[/img]

If your weight training programs are too predictable, performed mostly on machines, your adaptability to different types of workouts may be hindered. Check out some of the balance and functional training threads for details!
post #24 of 27
I took my dog for a hike/jog on a rocky trail yesterday (he was off the leash this time) -saved me from being yanked around (which probably is a good lateral motion workout anyway) but we're still negotiating a deal on who has first dibs on the best line when the trail narrows...
post #25 of 27
I guess I feel that pain in a muscle is not OK. I just read an interesting article about the "burn" and/or "pump" associated with weight lifting and the buildup of lactic acid. It's our body telling us something and it's simply a buildup of lactic acid and increased blood flow. I think the key to any program is that,in terms of muscular pain, it is best if pain free.

I have minor pain in my knees when I run from time to time. I have a rule. If the pain lasts for more than a minute, I stop and stretch. A second episode of sixty seconds of pain I quit for the day. I always stretch before and after and I always ice after a run.

I would still argue....if your muscles ache, you're training at an anaerobic level and you have not built an aerobic base.

Walk for a couple of weeks then start jogging. I've used these rules for the past two years and now enjoy 33 miles of running per week over the course of four days.

29 pounds gone....11 to go!
post #26 of 27
Pain in the knee is JOINT, not muscular pain, and is in fact a signal to let up.

As far as aerobic or aaerobic goes, these are terms that people tend to oversimplify. If someone is relatively sedentary, they may feel muscle soreness after a 10 minute walk.

If the muscles themselves are not all that strong, they will have to work a good deal to perform "aerobic" activities. Pair that up with the disfunctional breathing that comes from smoking cigarettes, and the after effect of a run might produce lactic acid.

A sufficient cool down, of about 10 minutes of walking may help "dissolve" lactic acid, along with some stretching.
post #27 of 27
Lisamarie- I should have been more specific. I have a little patella tendonitis which the folks who are helping me attribute to a couple of things;

1) Tight Hammies
2) Heel Striking/Pronation

I'm working with a guy who is an ultra distance runner to find just the right amount of shim or wedge in the footbed of my right shoe. I'm also trying to land more on the middle of my foot because I pronate so very much with the right foot only

My other problem is my hamstring flexibilty which the football trainers at the Bengals as well as my trainer say are horrible.

If my patella tendon hurts a little I can usually stop, stretch, and the discomfort goes away.
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