Getting in shape 2011

[Trailabite]

Larry,

Sorry to hear about your shoulder......Do you belong to a gym that has a pool? Walking or trying to jog in the water is excellent exercise as well.

[Richmon]

Sorry to hear about your shoulder and chest injuries.  You will loose weight doing cardio as well just be careful how much you increase otherwise you could injure yourself.

What is your plan for cardio?  (running, cycling, swimming)

[lt99ls1]

Elliptical machine, and some jogging.

[Richmon]

I run as well.  I am sure that you have heard this before but only increase your mileage 10% per week to avoid injury.  When running go at a pace that allows you to have a conversation.

Hope you heal fast.  There is nothing worse than getting injured while working toward a goal.

[BigJerm]

So who can set up a good running schedule. Back when I didnt run and I had to quickly get to 1.5 mile shape I did a made up schedule. I ran 1 day as far as I could, then next day I ran half of that. Then I took a day off and repeat. It worked for the most part but wondering if there is a better way.

[Trailabite]

So who can set up a good running schedule. Back when I didnt run and I had to quickly get to 1.5 mile shape I did a made up schedule. I ran 1 day as far as I could, then next day I ran half of that. Then I took a day off and repeat. It worked for the most part but wondering if there is a better way.

What I was taught: If your new and just starting, start at 1 mile and walk for a few days, then slowly jog as far as you can and walk the rest. Each time you go try to increase the distance that you jog. Once you get where you can jog the full mile then you can start to increase your pace or your distance depending on what your after. I'm sure there are other plans out there.

[Richmon]

I can help with a running plan, it would be worth what it cost you.  Are you wanting to achieve a specific goal (a race or speed)?  

If you are just trying to get back into running a great program is couch to 5K.  This program will get you running a 5K in two months running three days a week (30 minutes per workout).

[BigJerm]

Never heard of the couch to 5k but might give it a shot. Some of my co-workers think these plans (100 push ups in 6 weeks, 200 sit ups, ect) are a joke and we have been debating doing them as a group. I will toss this 5k thing in maybe

[Trailabite]

I forgot about the couch to 5k program. I have never done it but is popular.

[Richmon]

Yeah C25K is a popular program.  Even though a 5K is not a long distance it does two things for beginning runners.  It establishes a routine of running several times a week and you progress in mileage over time in a controlled way.  Once you complete the program you have a good base to work from.

It is very easy to build out a running program after the 5K to train for a 5K or 10K race.

[Mortalis5509]

I need a faster 5k time but I'm lazy. Its in the very low 20's now. I want teens.

[Richmon]

Wow low 20's is a very good time.  I am in the high 20 minutes and I have my first 10K race next month.  I am running about 18 miles a week and working on my speed for this race.