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Thread: Can't Run?

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    Member Silver Phoenix's Avatar
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    Default Can't Run?

    This is really frustrating me lately and if any of you can offer advice I'd be much appreciated...

    I am currenty at 5'3.5" and weighing in at 128lbs which I think is WAY to heavy for me to become a dancer like I want. I joined Weight Watchers to regulate my eatting and have been going for about 10 weeks now and find I FEEL 10 times better when I'm on the diet then when I'm off and I can manage to curb the cravings for sweets and "munchies". When I'm not on this 100% though the cravings come back.

    This diet is basically
    -drink 2 liters of water a day
    -drink 2 cups of milk (or equal serving of a dairy product) a day
    -eat five servings of fruits or vegetables a day
    -take a multivitamin every day
    -include 2 teaspoons of a "healthy" oil
    -exercise everyday and get a certain amount of "exercise points" a week

    I've been going to the gym for the last 3 weeks as well and I usually stay for at least two hours (the staff all know me by name). 15-30 minutes of cardio activity (usually 30), then about an hour doing either arms and abs or legs and abs, then 30-45 minutes of more cardio. I guess I'm really impatient but I haven't seen results other then my biceps getting just slightly bigger. The cardio I do usually burns at least 150 calories per machine I use and I use two normally for 30 minutes each, the recumbant bike and the treadmill.

    I usually walk but I tried to start running and I can't! I can't do the olliptical either, what's up? Running would burn more calories then waking right, so that's good but why can't I run for more then like 2 minutes? I grew up around second hand smoke, could that be why I can't breathe or am I really more out of shape then I thought? How can I get to running so I can reach my goal faster? Is my diet why I can't seem to lose any weight or am I too impatient? What should I do?

    -=Phoenix


    Edit: On a similar note, how do you figure out what your body fat percentage is?
    Last edited by Silver Phoenix; 05-06-2006 at 09:43 PM. Reason: Added question.
    "I will let you down when you finally trust me, finally believe in me." -Three Days Grace

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    God/dess greenidlady1's Avatar
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    Default Re: Can't Run?

    I am in pretty decent shape and I can't run either. I can run for about 3 minutes tops. I walk at a 15% incline at about 2.8 miles per hour for 30 minutes on the treadmill, occasionally I will hold on to the top of the treadmill for a minute or two if I get to awfully tired. Also the elliptical trianer is a lot easier for me to do at a fast pace. The stair climber isn't bad either in intervals. Aerobics for a hour or any kind of cardio class will also burn calories.

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    Featured Member kandie_kitten's Avatar
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    Default Re: Can't Run?

    I used to be the worst runner. I could walk for hours...but even jogging made me wheeze and I'd have to stop after less than a quarter mile...What I did was I'd walk for 5 minutes to warm up...then I'd run for as long as I could...even if it was only for 45 seconds...then I'd walk for 2 minutes...then run...I'd do this from anywehre 30-40 minutes.

    As I got better, I went to the track,w alked a lap, ran a lap, walked alap, for 3 miles. Gradually I worked up to walking 1, running 2, walking 1, running 3, and son, until I was running the whole time. Now I run 3 miles in 20 minutes, and I'm fine.

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    Member Silver Phoenix's Avatar
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    Default Re: Can't Run?

    Wow kandie_kitten that's awesome. I hope that I can eventually work it up like you do. Right now I'm walking at a 1.0 incline at 4.0-4.3 mph. I'm also wondering if it's the difference between a treadmill and actually walking/running on regular ground. Would that make a difference do you think? A trainer said as long as I ran with a 1.0 incline it was like running outside but I'm not sure.

    -=Phoenix
    "I will let you down when you finally trust me, finally believe in me." -Three Days Grace

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    Default Re: Can't Run?

    There is a significant difference between running on a treadmill, and running outside. It is much more difficult to maintain a steady pace on the road, or a track, then it is to run with the set speed of the treadmill.

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    Featured Member kandie_kitten's Avatar
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    Default Re: Can't Run?

    agreed. actual ground is definitely harder.


    and it took me quite soem time to build up to where i am. Just be patient, and keep trying. And run on nonconsecutive days...Do the alternating running/walking thing on Monday say, just walk on Tuesday, then run again on Wed. Your legs will need the rest.

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    Moderator Djoser's Avatar
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    Default Re: Can't Run?

    Though I was on track in high school one year, I never have cared much for running--it's boring as hell. Running outside might be better but it still takes too long to see anything interesting at only a few miles per hour.

    Have you considered getting a good bike, like a Trek? I'd advise a good dirt bike rather than a racing bike with thin, fragile tires. You get a good workout if you push it--especially if there are hills around, and you actually get to enjoy scenery at a faster pace.

    It's easier than running, but if you go all out you can still exhaust yourself to your heart's content...
    You must have chaos within you to give birth to a dancing star.
    Friedrich Nietzsche

    Free your mind, and your ass will follow.
    George Clinton

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    Featured Member rusdancer's Avatar
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    Default Re: Can't Run?

    Running is not for everybody.It's high impact on your feet,anckles and your whole body.You can train yourself to do it gradualy though if you'd like.I used to run for 60 min a day,but after my second BA can't do it anymore,because it hurts running with a DD.Now I do the elliptical at high volume for 40 min and after that,40 min fast walking on the threadmill at the highest incline at 4.0 mph.

    If you feel like you are tired or out of breath,then stop,don't push yourself.Build up your endurance slowly over time and you WILL see results.Untill you can exercise with more intensity,just concentrate on your diet.

    Good luck!

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    Member Silver Phoenix's Avatar
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    Default Re: Can't Run?

    I used to like to run in highschool. I don't mind running now, I like it I just can't keep it up for very long. I'm still going to try... maybe if I raise the incline while I'm walking and then lower it while I'm running to the 1.0 then that will build me up more so that I can then gradually increase the incline while running. I think I'm getting addicted to going to the gym... is that bad? I like the people there, I get to watch TV while I walk/attempt running (there isn't a TV in my house), I love the feeling I get when I go and work out, etcetera.

    Diet is the hardest thing for me and I didn't realise it until I tried to start controlling it. I am one of those that uses food to fix boredom and I'm an emotional eatter to top it off. I'm starting to recognise my triggers and to fix them or stay away from them. (The candy bowl at work for example... or trying not to munch on something while I'm on the computer.) It's helping but my lack of control really pisses me off when I relapse and KNOW I shouldn't eat the cookie WHILE I'm eatting the cookie! Argh!

    Thanks for the encouragement and advice everyone, I truly appreciate it.

    -=Phoenix
    "I will let you down when you finally trust me, finally believe in me." -Three Days Grace

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    Senior Member Schea's Avatar
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    Default Re: Can't Run?

    phoenix...kinda concerned about how many calories you are getting a day. the amount of food you listed above has to be around 1000 calories...need more protein as well...your doing alot of working out and really need to feed your body.

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    Member Silver Phoenix's Avatar
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    Default Re: Can't Run?

    Schea, you are so sweet to be concerned and it means a lot to me that everyone on this board is so nice and helpful and everything, it is incredibly supportive and "uplifting".

    The Weight Watchers (WW) diet does have protein specified in it and I didn't mean to leave out that information above. I eat a lot of chicken usually and some steak and fish. Fish is hard to do for me because I cook for both me and my boyriend and he doesn't eat fish so it takes extra work to seperate our meals.

    The Flex plan that I'm using gives me 20 points a day and whatever extra activity points I earn. The requirements of the fruits and vegetables and milk take up about half of those points and the rest can go to my cereal in the morning, my meats, the dressing for my salads, the bread for sandwiches etc... (The WW staff really doesn't understand why I'm a member when I really only need to lose 10-15 pounds but it's the only thing I've tried that I can stick to. They weigh me and that makes me accountable instead of relying on my own weak willpower.)

    Again thank you all for your help... I'll see if I can't get my BF to take some pictures of me tonight so that I can post them on here for you all.

    -=Phoenix
    "I will let you down when you finally trust me, finally believe in me." -Three Days Grace

  12. #12
    Pamela
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    Default Re: Can't Run?

    I used to run with my dogs. Now i am not running anymore. First it's hard on the knees, and also helps FACE skin break down *SAG*
    This my doctor told me when i freaked and could not run anymore due to a heart condition.

    The best form of exercise BY FAR is WALKING!!!! Walk slow, and walk fast! Just walk. Anyone who can walk can do this! Anyone!!!!

    I walk all the time now. I walk before i work now and after...even during! I was up to 150's far too much weigh for me imo....i am 5'8" or 5' 9" it's like between they say..lol.

    Now i am a nice 130 at my height. I do lift hand weights and do squats to keep pretty tone. But to lose...WALK! It's fun. Carry water, listen to music, do what you wish to do! But walk.

    I have learned to adjust my life to my condition. And it works!!!!

    Good luck to you! Try it for 3 weeks! AND, you can't walk too much this is the good news!!!

    Pamela

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    Member Silver Phoenix's Avatar
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    Default Re: Can't Run?

    I posted pictures of me that my BF was so sweet to help me take (stupid camera doesn't have a self timer... time to upgrade). Just in ase there was any further advice or suggestions. They are in the gallery under Silver Phoenix.

    -=Phoenix
    Last edited by Silver Phoenix; 05-08-2006 at 11:09 PM. Reason: To tell where you can find the pics...
    "I will let you down when you finally trust me, finally believe in me." -Three Days Grace

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    Featured Member thechaosfairy's Avatar
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    Default Re: Can't Run?

    If you're training muscles, you're gaining muscle mass while dropping fat. Don't panic about this: muscle mass is just more dense than fat. This is a good thing. I've put on ten pounds in the last six months and lost two inches on my waist. Measure how your body looks and feels, not how much it weighs.

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    God/dess VenusGoddess's Avatar
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    Default Re: Can't Run?

    You need to tighten up your weight routine. Arms and legs...what does that mean? What muscle groups are you actually training? Abs and legs...what does that mean?

    If you are going to bother weight training, then you need to do it properly, otherwise you will cause more harm than good. If you weight train your arms (biceps, triceps, etc) then you need to train your shoulders, your pecs, your chest, and your back. For every muscle you train, you HAVE to train its opposing muscle. For abs, if you do 500 situps a day, you will fuck up your back if you do not train your back (sway back hurts like a bitch and it's not sexy). If you do sit-ups, then you should be utilizing the Roman Bench for your back, or find some good lower back exercises. Legs, if you work on the quads; you work the hamstrings. If you work the calves, then you work the shins. Don't forget the abductors and adductors (inner and outer thigh muscles).

    Weight lifting is a great tool for weight loss and for toning. However, if you do not do it right you will cause more harm than good for your body. Form is one of the most important aspects of weight lifting. You will get more and faster results from utilizing free weights than if you use the weight machines (like the circuit training machines...they suck, my personal opinion). It is also extremely important that you train your entire body...not just the parts you want to "improve". If you look at a muscule chart, you will see that every muscle connects to every other muscle. They are all interconnected. If you start training some muscles and not the others, then you will end up having spine alignment problems, lower back problems, knee problems, etc. It all comes from the stronger mucles pulling the weaker muscles. So, I cannot stress how important it is for you to full body train your muscles.

    Full body training should be done over a course of several days. For instance my workout schedule looks like this:
    Week one:

    Monday - Weight training upper body, light cardio
    Tuesday - Full cardio day, no weights (muscle recovery)
    Wednes - Weight training lower body, light cardio
    Thurs - Full cardio day, no weights (muscle recovery)
    Friday - Weight training upper body, light cardio
    Sat - Full cardio day, no weights (muscle recovery)
    Sun - Free day

    Week two:

    Monday - Weight training lower body, light cardio
    Tues - Full cardio
    Wed - Weight training upper body, light cardio
    Thurs - Full cardio
    Friday - Weight training lower body, light cardio
    Sat - Full cardio
    Sun - Free day

    Alternating what you do on the weights will give your muscles a "rest period" and time to build and recover. It is extremely important for you to consume MORE protein on the days that you weight train. You may want to invest in Protein Shakes for those days (usually 2 a day would suffice).

    As for the running, I hate it. I have a bad knee and when I run it just makes it painful. Running does burn more calories than walking, but it doesn't have to be that way. I do HIIT walking on the Treadmill (in fact, I do this on every cardio machine). HIIT = High Intensity, Interval Training. It is the most effective way to cardio train your body. Instead of jumping on the treadmill (ok, stepping on it) and putting it on an incline level and speed and walking/running for 30-45 minutes, you change it up. Start at a slower pace (warm-up)...increase the speed within 2 minutes, and maintain that faster pace for 2 minutes, then you drop the speed (not quite to beginning speed, but do slow it down a bit)...work at that pace for 2 mintues, and then up the speed to be faster than the previous fast speed...go at that speed for 2 minutes. As you are adjusting the speed, you begin to adjust the incline levels. By the end of your workout (I only do this for 20-30 minutes TOPS) you will be cardio'ed out and very sweaty. It works well because you are constantly "surprising" your body. You'll always effectively fat burn with this program. As you get more and more adept at the HIIT on the machines, you will increase the Intensity level (so you may start at level one, but by the end of 12 weeks, you should be doing it on level 8 ).

    And, drink those protein shakes. You will never be able to eat enough protein to repair your body with just food. Get a good protein shake (I love Isopure). Everything else you're doing is fine.

  16. #16
    Pamela
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    Default Re: Can't Run?

    I agree VG and not.

    Speed walking (which is very popular now) burns as many calories as jogging does. More people will break into a jog because it's just an easier move than speed walking!!!! But again, it has to be speed walking which is not easy for many!

    Pamela

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    God/dess VenusGoddess's Avatar
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    Default Re: Can't Run?

    Quote Originally Posted by Pamela
    I agree VG and not.

    Speed walking (which is very popular now) burns as many calories as jogging does. More people will break into a jog because it's just an easier move than speed walking!!!! But again, it has to be speed walking which is not easy for many!

    Pamela
    Well, that's what I meant. HIIT Walking means speed walking (eventually, you may have to work up to it), but doing it in intervals. Also, for those of you who speed walk...do NOT hold weights in your hands or on your wrists...while it seems to be popular, you can harm your back (most people do not walk with perfect posture and utilizing weights while not keeping everything tight and walking properly can actually hurt you).

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    Member Silver Phoenix's Avatar
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    Default Re: Can't Run?

    VenusGoddess,

    I'm very sorry that I did not clarify what I meant when I just sad "arms" and "legs". I did mean upper and lower body like you've said. I'm going to Gold's Gym and I had a very patient and helpful trainer, Rick, there who showed me all of the machines and has basically said everything that you mentioned about doing the opposite muscles.

    He has started me on the weight machines for when he is not available to supervise me. We spent three orientations making sure that I knew how to use them all correctly so my form should be good. When he is available we go free weights and other things. My schedual looks much the same as yours actually.

    Mon- Upper and Lower body and light cardio
    Tues- Cardio only and abdominals (I will add the back ones you menioned to these)
    Wed- Upper or lower body (one or the other not both) and cardio
    Thur- Upper or lower body (whichever I didn't do Wed.) and cardio
    Fri- Cardio only and abdominals
    Sat- Upper and Lower body and light cardio (every other Sat due to current work schedual)
    Sun- Off

    I will have to look into the protein shakes because you aren't the first to mention that as a concern. As for the walking that you mentioned I stay walking at the same pace after about two minutes of warm up and I adjust the inclines to get the variety in intensity that you mentioned I usually warm up around 1.0 incline because I don't go below that. Then every minute or two I'll go up either .5 or 1.0 depending on how I'm doing. I don't push myself harder then nessesary to prevent hurting myself but I push just enough I think.

    -=Phoenix
    "I will let you down when you finally trust me, finally believe in me." -Three Days Grace

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    God/dess VenusGoddess's Avatar
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    Default Re: Can't Run?

    BTW...I just noticed one last question you asked about breathing. heh Sorry.

    When you run, your body, obviously, requires a higher intake of oxygen. Most people are "shallow" breathers, meaning that they utilize only the top 1/4 - 1/2 of their lungs to breathe on a daily basis (which could account for a high rate of people being overly tired...lack of oxygen). When you are sitting down, you should be able to take a full breath...meaning you should be able to completely fill your lungs with air (your belly will expand out as your lungs fill out since it pushes the diaphragm down and that pushes everything else down and out...not painful, though). You'll probably find that you won't be able to take a complete full breath of air.

    When you are running and you cannot intake enough oxygen to fuel your body onward, it'll come on as muscle fatigue, you may get some muscular cramps, etc. This is your body's way of telling you to stop so it can "breathe". What you need to train yourself to do is called Cardio Breathing. It's taking huge lungfuls of air as you are running (or doing other intense sessions of cardio). Everyday, you should be working on the full breath. You need to expand your lung breathing capacity. When you are doing cardio, pushing yourself a little harder (walking a little faster with a slightly higher incline) and then being conciously aware of breathing in a full breath slowly and then exhaling slowly will work out those lung muscles. If this is the reason that you are having problems running, then by expanding your lung capacity, you'll be able to go much farther distances without tiring as easily and also without feeling like your lungs are going to explode.

    They have some breathing aparatuses out there that help you to expand lung capacity.

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