Trying to get into running, but I'm super fat.

So, as per title. I have entered this sleekgeek thing a ma bob, which is sad, as I actually studied exercise science back in the day (2002).

Crazy thing is, I have this mad addiction with food. I have gone from 110kg's down to 84Kg's. Then went up again to 116Kg's, and down again to 90Kg's. Then before meeting my wife, and up until, I was 146Kg's. Seriously, 146Kg's Was out all week drinking, doing drugs, yada yada. Disguting human being. Anyway, dropped down to 92Kg's 2 years ago. but have since gained weight yet a freaking gain. I am at 125.5Kg's at this point now. Was 129Kg's last week. So water weight is no gone. Time to burn fat.

Anyway, with all that nonsense being said, does anyone here run at all? As in more than once a week. I'm hoping for someone that does it 3 times a week min. What I would like is a training program of some sort. I have come across these couch to 5km in 8 weeks things, but it's just too fast. I need something slightly slower paced. Tried the first installment last week, and my lungs were on fire. As in, heart attack, asthma death onset evil. I've never had that before. I can cycle for 30km+ easy, but when it comes to running, jeez. Death.

Anyone out there with some sort of advice? It is needed desperately.

Hey bud

I was more or less in the same boat as you.

82kg in 2012, 69kg now. - yes it is not much but here is how I changed my lifestyle to be much more healthy:

1. I have set myself a goal, to change the way I live and eat. You have to be committed otherwise nothing will work.

2. Running 4 times a week ( at the gym ) for about 10minutes, at first you will feel the "burning lungs sensation" as I had it myself, it's a sign of being extremely unfit. Luckily I have not felt that feeling since I started to gym which is about 8 months ago.

3. Try and avoid the fast foods, It is extremely difficult at first but you have to stick to point 1. It's working extremely well and I only have junkfood once a month now ( to cheat and spoil myself a bit ).

4. Do you know anyone that is training/running or gymming at the moment? Working out with them helps alot as it keeps you motivated seeing how fit they are!

5. Whenever you get tired while running or working out, do not stop, keep on going! That extra bit is what you need.


Without commitment none of the above will be possible, set your goal and stick to it.

Feel free to ask me any questions :)

When it comes to nutrition I am on the ball. I have those "I'm so sick of my lifestyle" moments every 3-4 years. Hence the weightloss all the time. Just can never keep at it due to winter, moving, studies, all the worst excuses ever. I think I have lost over 200Kg's in the past 10 years. lol. I have the knowledge, it's just applying it.

When it comes to running, I will be either on the road, or trail. Won't be in a gym, closest one is 35Km away. and is filled with southern gheys. So that is out. So will be on the road.

I managed a minute dude, 1 whole massive minute and felt like dying. Had to cool down for 10 to get my self in a semi decent heart rate range that took me out of the danger zone.

Would the minute run, 5 minute walk, minute run, 5 minute walk even work? Never studied the sport specifics of running. The program I found suggest this:

warm up: 5min fast pace walk
Run: 60sec
Walk: 90sec
Run: 60sec
Walk: 90sec

do that for 20minutes. Thats the first week. 3 x week. Then onto the second week, it's run for 90sec, walk for 2min, repeat. The problem with that is, the 60sec run, the first one just knocks my lungs out the park. Even thinking about another 60sec run is crazy talk.

I'm trying to see if this is truly the best solution out there, or if there is something better. It's just insane how unfit I have become. It's disgusting really.

1 Minute is a start, some other people cannot even get close!

Quote:

---

Would the minute run, 5 minute walk, minute run, 5 minute walk even work? Never studied the sport specifics of running. The program I found suggest this:

warm up: 5min fast pace walk
Run: 60sec
Walk: 90sec
Run: 60sec
Walk: 90sec

---

This is proven to improve heart rate control. Get your heart rate up ( very high ) and slow down a bit on the exercise to bring heart rate down. This could be for any exercise, not only jogging or running :)

Believe it or not, but you should keep doing that.. and eventually, after a month or two.. you will be able to jog much longer than usual! I improved from 3min jogging to a 8min jog until I am extremely dead! Keep it going and you will be happy with the result.

Some people tend to improve faster as they progress, others not. You just have to be patient for the results.

I know it feels very difficult, but just keep on going! Dont stop, and always try and push for that extra last bit!

I love running. I try to run 5 days a week. I did that couch to 5k program a long time ago. Just keep at it. I noticed that after doing that program the few times when I did stop running for a month I was able to get back into it so much quicker.

Thanks for that man, needed to hear some good will come from it. Will just have to push through the pain once and for all.

If I could afford a bike, I would rather cycle. But to be honest, a good pair of shoes is a tenth of the price of a semi decent bike. lol, no brainer after Dec.

But yeah, will do the program, but will just walk as long as I need to after that initial jog, then jog again when able. Slowly increasing the time on the jog. Or frequency. Will see which works better. But there is no way I will be running a 5km in 8 weeks. lol.

Jogging is much more effective than cycling, you will notice you feel much more tired after jogging than cycling because of the intensity

Quote:

---

Originally Posted by Inn3rs3lf

Thanks for that man, needed to hear some good will come from it. Will just have to push through the pain once and for all.

If I could afford a bike, I would rather cycle. But to be honest, a good pair of shoes is a tenth of the price of a semi decent bike. lol, no brainer after Dec.

But yeah, will do the program, but will just walk as long as I need to after that initial jog, then jog again when able. Slowly increasing the time on the jog. Or frequency. Will see which works better. But there is no way I will be running a 5km in 8 weeks. lol.

---

Yeah, if something is painful don't push it. I've made that mistake before. And yes, when you get tired don't stop, keep moving by walking instead.

No jeez. I won't push through something like a painful ankle, or knee, or hip. That discomfort in the chest, that I will push through. As soon as my heart takes strain, I will of course go back down to a walk.

For around 2 years I jogged 3.2's 2 times a day - flat surface, no slopes or inclines. It was overkill. Since then I've become very unfit but have started jogging again lately, same distance but with variable vertical changes and only once a day. Every second day I do 5x 300m hill sprints. This lead to Shin Splints but ah well, just keep at it. Once you're fit, it becomes a breeze ;)

i have also decided that i have to do something to lose weight. got a large flabby boep and pants have mysteriously shrunk in washing :-( but with my hectic work schedule, the only real time i can salvage is during lunch break. planning to start running, but not sure what's the right takkies for it. my other concern is that i suspect running is terrible on the knees. anything i can do to mitigate this ? (but not keen on spending a fortune on uber hyper shoes)

As a lot of you know I am training for the royal marines.

I would say rather ran on the road than the tred mill. Its a lot harder than the tredmill. I run about 5kms 5 times a week(take monday and thursday off) Its done the world a good.

I would say invest in good running shoes that meet the needs of your feet I have shin splints from using a cheap pair of running shoes and now have got a decent pair makes a world a difference.

As the army says in the training tool go at your own pace and slowly increase the speed when you feel fitter and so on. I would say run 5km and keep it that way. don't need to increase the distance just try and decrease the time. I have to do it in 24 minutes or something like that need to shave atleast six minutes off my time.

Keep at it and it becomes a habit and you will feel fantastic afterwards.

Quote:

---

Originally Posted by Tsar

As a lot of you know I am training for the royal marines.

I would say rather ran on the road than the tred mill. Its a lot harder than the tredmill. I run about 5kms 5 times a week(take monday and thursday off) Its done the world a good.

I would say invest in good running shoes that meet the needs of your feet I have shin splints from using a cheap pair of running shoes and now have got a decent pair makes a world a difference.

As the army says in the training tool go at your own pace and slowly increase the speed when you feel fitter and so on. I would say run 5km and keep it that way. don't need to increase the distance just try and decrease the time. I have to do it in 24 minutes or something like that need to shave atleast six minutes off my time.

Keep at it and it becomes a habit and you will feel fantastic afterwards.

---

what shoes did you get and what did they set you back? the last time i went running was about 2 years ago in the JP Morgan 5km corporate challenge. all i can remember is the crippling pain in shins :-( but i suspect this was due to the cheapy takkies i was using :o

I have actually thought about going to a store where they assess your running style, but at the moment, I don't have one. lol.

So I have just bought a pair of Nike's that wouldn't break the bank. See how it goes, and then if I do enjoy it, fork out the R1500-R2000 on a proper decent shoe.

Good thing with this sleekgeek thing is, we get 50% off Reebok one series shoes. So R750 for the official shoe of the comrades is a heck of a deal. :D

Firstly, you need to ease into it. The whole hyper determined going out to kill it thing does not work - you lose steam & get demotivated. A better approach is to aim low initially & nail your goal every time. Much better for keeping on track. I'd suggest going for a walk initially. Frame it in terms of clearing the mind rather than exercise.

Second - you need a safe place to walk/jog/run & it needs to be convenient and near by. Else you're constantly fighting a psychological barrier to get started. Almost like a kind of inertia. Treadmills kinda work (I've got one 8 meters away from me right now), but I've found them to be a subpar deal.

I've also found night-time running with an ipod to be a great aid for clearing the mind - helped me through some really bad times. Something about open road + ice cold air + wicked music + runner's high makes everything OK for a short while no matter how bad the day was.

Quote:

---

Originally Posted by Inn3rs3lf

Crazy thing is, I have this mad addiction with food.

---

Perhaps you could re-direct some of your energy into more healthy food? I've found that healthy food can rock too esp. if you're willing to spend a bit on ingredients.

Quote:

---

Originally Posted by Hiro

my other concern is that i suspect running is terrible on the knees.

---

Not necessarily. Impact exercises generally improve bone density. We didn't exactly evolve 2 legs in order to sit on a coach. Its more a question of not overdoing it & having the correct technique.

My advice for running is try to find out if there's a running group near you or some friends/family/colleagues who run. It really helps to run with others as it keeps you disciplined. You're less likely to sleep-in if you know there are other people waiting for you.

The run a bit, walk a bit program works well - if you don't want to clock watch all the time you can also break your route up into "poles" (streetlights) You can start by running 2 poles then walking 4, later try 3 run 3 walk, 4 run 2 walk etc.

Oh ya, and it really helps to set yourself a goal. Maybe find a 10km race that's coming up in the next few months and enter it. Then work towards increasing your distance slowly until you're ready.

The main thing though I've found is that your diet has a greater impact on weight loss than running. Running gets you fit but to really lose weight you need to eat healthy.

Quote:

---

Originally Posted by Inn3rs3lf

Good thing with this sleekgeek thing is, we get 50% off Reebok one series shoes. So R750 for the official shoe of the comrades is a heck of a deal. :D

---

wait wait wait, hold the PHONE. say whaaaat ? :eek:

what is this "sleekgeek" you speak off and how does one qualify/enter/signup ?

http://www.sleekgeek.co.za/

Dude, if you want the shoes, my wife has a voucher as well which she isn't going to be using.....

Quote:

---

Originally Posted by Hiro

what shoes did you get and what did they set you back? the last time i went running was about 2 years ago in the JP Morgan 5km corporate challenge. all i can remember is the crippling pain in shins :-( but i suspect this was due to the cheapy takkies i was using :o

---

haha yes I wasn't in crippling pain but my chest was very tight and burnt like a mofo also I would get cramps :p
not so much anymore I am starting my interval training means I sprint for so many meters then carry on jogging and sprint and jog its to build up endurance.

I paid R450 around there but egars had a 30% off weekend this weekend they usually go for R699 they ar adidas.

Quote:

---

Originally Posted by Inn3rs3lf

I have actually thought about going to a store where they assess your running style, but at the moment, I don't have one. lol.

So I have just bought a pair of Nike's that wouldn't break the bank. See how it goes, and then if I do enjoy it, fork out the R1500-R2000 on a proper decent shoe.

Good thing with this sleekgeek thing is, we get 50% off Reebok one series shoes. So R750 for the official shoe of the comrades is a heck of a deal. :D

---

Just don't hurt yourself. Stretch before and afterwards. Don't give up.
Also don't just run do push ups and sit ups and try to do pull ups.

I applaud you for taking the bull by the horns. It's not easy and it has to be a lifestyle change for it to really work and keep working. I'm doing the LCHF diet and exercising like a monster (no running yet, but soon) and the results are amazing for me so far.

Not adding any info for running but thought I'd chime in anyway because I'm feeling you :D

Takealot's Blue Dot sale also has some good deals on running shoes at the moment. Nearly 50% off in some cases. Runner's tip - get a size or too bigger than you usually take - it helps preserve your toenails and minimise blisters if you start doing the really long runs.

http://www.reebokstore.co.za/catalog...n/category/99/

http://www.reebokstore.co.za/men-s/m...on-104781.html

http://www.reebokstore.co.za/catalog...0/category/99/

http://www.reebokstore.co.za/catalog...0/category/99/

You get the idea, just filter by One series.

Quote:

---

Originally Posted by Hiro

what shoes did you get and what did they set you back? the last time i went running was about 2 years ago in the JP Morgan 5km corporate challenge. all i can remember is the crippling pain in shins :-( but i suspect this was due to the cheapy takkies i was using :o

---

That's shin splints. It passes, ice them if that happens but take a break from jogging as well. I get it from action cricket, mostly due to the insta-stops we pull off on the turf.

Keep in mind that running is a weight-pwner, but having healthy eating habits is dire to seeing change.

Also, follow these guidlines:

• Always warmup! Use at least 5 minutes. Do some knee-up's, take a brisk walk or even do jumping jacks - ALWAYS WARM UP!
• Eat 90 minutes before the run, don't run on fumes. Get some decent calories in to burn off.
• Hydrate, you might think you look like a dumbass with a bottle-pouch, at least you're a hydrated dumbass. Take a drink every time your mouth dries.
• Use decent shoes, at least half a size bigger than your usual size - your feet swell as you run.
• Mix it up, do longer runs, tempo runs like Inn3r explained or even hill sprints as I mentioned. It saves you from becoming bored and it increases you're fitness rate.
• Do Not ignore pain. Pushing a injury when it's meek and only slightly apparent will lead to bigger injuries.

Quote:

---

Originally Posted by Mephisto_Helix

I applaud you for taking the bull by the horns. It's not easy and it has to be a lifestyle change for it to really work and keep working. I'm doing the LCHF diet and exercising like a monster (no running yet, but soon) and the results are amazing for me so far.

Not adding any info for running but thought I'd chime in anyway because I'm feeling you :D

---

You doing very well. Once you in the habit its a lot easier.

Some advice innerself its state of mind. You have to say to yourself I will do this and just keep on going.

Quote:

---

Originally Posted by Inn3rs3lf

http://www.sleekgeek.co.za/

Dude, if you want the shoes, my wife has a voucher as well which she isn't going to be using.....

---

that would be awesome dude! can you please DM me the details ?

but if i'm buying shoes online, how do i know what will fit me without trying them on ? DarthMol recommends getting a size bigger than my normal formal shoes.

Thanks a lot for the extra push guys. The diet is in check, the weight training is in check, the cardio is lacking. Been playing Basketball to the best of my ability, but really, I know the benefits of running and weight loss, hence me asking for the help. And the help is much appreciated.

- - - - - - - - - - Double Post Merged - - - - - - - - - -

Quote:

---

Originally Posted by Hiro

that would be awesome dude! can you please DM me the details ?

but if i'm buying shoes online, how do i know what will fit me without trying them on ? DarthMol recommends getting a size bigger than my normal formal shoes.

---

Unfortunately, it will have to be done online only :( I suppose you could perhaps go to a store and try on other shoes that are the same size? As in the Reeboks? The shoes are at other stores as well, I'm sure of it. So perhaps search there first?

I will send you the code tomorrow when my wife is awake, and she downloads it. It only expires next month, so you are golden until then.

Not to be a piss whistle but shouldn't this go to the health nut thread :p

Eish. Sorry :( Didn't see anything labeled as such.

NP m8 here you go :D

http://mygaming.co.za/forum/showthre...16-Health-Nuts

I'm a skinny, tall being - and stay this way regardless of my eating habits. As for exercising: not much except for some hard labour I've been doing the last few months. Becoming physically fitter. When I start my studies however, I'll be a lot less active, as I will be hitting the books a lot and gaming a lot.

Im also in a similiar situation i lose motivation easily and then jsut start gaining then something will trigger me or motivate me to lose it again and thats my trick i have to keep motivated !

I feel crap if I don't do my workouts.

I have to take a break from running have shin splints.

Quote:

---

Originally Posted by Tsar

I feel crap if I don't do my workouts.

---

please,tell me your secret!! i get bored a the thought of exercise. i took running gear to work today...but found some arb excuse to NOT go running at lunchtime.

Quote:

---

Originally Posted by Hiro

please,tell me your secret!! i get bored a the thought of exercise. i took running gear to work today...but found some arb excuse to NOT go running at lunchtime.

---

Get into the habit of it.

Quote:

---

Originally Posted by Hiro

please,tell me your secret!! i get bored a the thought of exercise. i took running gear to work today...but found some arb excuse to NOT go running at lunchtime.

---

If you don't you will get a triple chin, work out or look like this

http://www.thousandaire.com/wp-conte...mom.jpg?d8df83

More motivation
http://3.bp.blogspot.com/_-mcnOVyAH4...ogo_lowres.jpg

Quote:

---

Originally Posted by Ike_009

More motivation
http://3.bp.blogspot.com/_-mcnOVyAH4...ogo_lowres.jpg

---

Lol, love it, thank you!

I don't know if someone has posted this before, but if so, I'll post it again: DO NOT RUN/JOG in your condition. You are way too heavy and you're going to absolutely kill your body and joints.

Here's what you can do:

1. Get yourself a heart-rate monitor (like a Polar)
2. WALK (do not run) every day for at least 20 minutes. Don't stroll. WALK. Keep your heart rate in Zone 1, which is your fat burning zone.
3. Get a proper nutrition plan and keep a daily diary of what you're eating.
4. Go see a dietician. That will help with point number 3.
5. Drink at least 2 litres of water per day.
6. Neither diets nor supplements work. Stay the heck away from anything advertising itself as a "weight loss" supplement. TRUTH. Get your mindset right in that you're changing your entire lifestyle, permanently. Not just what you're having for lunch.
7. Most important of all - be patient and persevere.

- - - - - - - - - - Double Post Merged - - - - - - - - - -

Quote:

---

Originally Posted by Tsar

I feel crap if I don't do my workouts.

I have to take a break from running have shin splints.

---

Dude - tell me about it! I had to take a 3-day break now recently and it felt absolutely terrible to have gone without working out. I actually get super annoyed when something threatens to get in the way of my workout routine at home. For example. I can go running today after work, but then I have to mow the lawn first and clean up the yard. Only after that can I start my weight training. So it's gonna be a looooong day lol

p.s This double-post merging story is pretty cool!

Quote:

---

Originally Posted by Neo

I don't know if someone has posted this before, but if so, I'll post it again: DO NOT RUN/JOG in your condition. You are way too heavy and you're going to absolutely kill your body and joints.

Here's what you can do:

1. Get yourself a heart-rate monitor (like a Polar)
2. WALK (do not run) every day for at least 20 minutes. Don't stroll. WALK. Keep your heart rate in Zone 1, which is your fat burning zone.
3. Get a proper nutrition plan and keep a daily diary of what you're eating.
4. Go see a dietician. That will help with point number 3.
5. Drink at least 2 litres of water per day.
6. Neither diets nor supplements work. Stay the heck away from anything advertising itself as a "weight loss" supplement. TRUTH. Get your mindset right in that you're changing your entire lifestyle, permanently. Not just what you're having for lunch.
7. Most important of all - be patient and persevere.

- - - - - - - - - - Double Post Merged - - - - - - - - - -



Dude - tell me about it! I had to take a 3-day break now recently and it felt absolutely terrible to have gone without working out. I actually get super annoyed when something threatens to get in the way of my workout routine at home. For example. I can go running today after work, but then I have to mow the lawn first and clean up the yard. Only after that can I start my weight training. So it's gonna be a looooong day lol

p.s This double-post merging story is pretty cool!

---

I'm qualified through HFPA as an exercise scientist. I know what to do in regards to nutrition, activity levels and the like. What I needed was a sports specific training program. But thank you dude! :)

And it is perfectly fine for me to run in my condition. I know my zones, and I never go above it. I would never risk injury of any sort. When I said I would push through the pain, I meant the lungs...not chest, and not joints.

Diet is on point. 100% on point. Macros are reached every day. No going over, no going under. No cheat days due to not following a "diet".

Fat burning zones are an absolute myth. Have to go with what your body wants to work with. If the zone was true, HITT wouldn't work. :)

Don't know why I'm defensive, and I apologize, lol. Must be the lack of Pepsi Max. :cry:

At the end of the day, go with what works for you personally. I tried diets and this and that and nothing worked until this LCHF thing. An eating plan that works for you, enjoying exercise and wanting to do it is all you need.

P.S - I also feel super kak when I have a skip day ..... I went 2 weeks solid and then took a Saturday off. Yoh, felt guilty all day, lol. I like my swimming and shit, it makes me feel awesome afterwards :)

Quote:

---

Originally Posted by Hiro

please,tell me your secret!! i get bored a the thought of exercise. i took running gear to work today...but found some arb excuse to NOT go running at lunchtime.

---

I cannot take a day off unless the weather really is unpleasant aka pouring with rain. I am not allowed to jog or run tho - I have a bad ankle that I broke a few years back and those activities tend to make it worse. What I do tho is I take my baba for a walk daily - she is a 6 year old GSD that NEEDS the exercise - she becomes unmanageable if we dont go for walks daily. We started small - just around the block, but now we average 3km every day in anything from 25mins to 40mins, depending on events along the walk (she hates people on bicycles and motorbikes as well as small dogs, so if we come across any of those it takes a bit long for her to settle down). We do this as soon as I get home from work every day. (the area we walk in is very hilly so we do at least 2 hills per day one of them is at a very steep incline)

Its hard to motivate yourself at first, but when you have a woof with you its easier cos the disappointment if I dont pick up her harness and leash by 5:30 is HUGE and she shows it.