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

[Inn3rs3lf]

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.

[blaaislaai]

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

[Inn3rs3lf]

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.

[blaaislaai]

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

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!

[czc]

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.

[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.

[blaaislaai]

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

[czc]

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.

[Inn3rs3lf]

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.

[Stunt]

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