Some newbie-esque questions

Some newbie-esque questions

Post by C. Kir » Thu, 22 Jan 1998 04:00:00


Ok, I've been running regularly for about 10 months. I've lost about 20
pounds but have another 10-15 to go. I wanna get these last pounds off
so I've decided to up my mileage and speed.

I'm running about 4-6 miles a day, with one day rest. I'm running them
at a relatively fast pace (for me). On the treadmill it says I'm doing
6.5 speed with an incline of from 1-2.5. I do walk sometimes but no more
than .5 mile.

I'm eatin' pretty good, but not a lot by any means. Like today, typical
day, fruit smoothie in the morning (banana, peach, lemon, pear, orange
juice), salad, salmon burger, low-fat shrimp egg rolls. Lotsa water.
That's it.

But I don't seem to see those pounds melt away like they did at the
start. Most of it's around the middle. (I'm female.) My questions are:

-Any other suggestions for loosing weight that involves exercise? i.e.
should I lift weights? Oprah's trainer suggested NOT to lift until you
get your weight down.

-Am I running relatively fast? Yesterday I did 3 miles in 27:30. Is that
fast? Or should I be going faster? (I'm 34.) Any recommendations on
picking up the speed?

Thanks for any advice. I'm concerned all this exercise doesn't seem to
be turning me into Twiggy.

 
 
 

Some newbie-esque questions

Post by Mike Tenne » Thu, 22 Jan 1998 04:00:00

Quote:

>Ok, I've been running regularly for about 10 months. I've lost about 20
>pounds but have another 10-15 to go. I wanna get these last pounds off
>so I've decided to up my mileage and speed.

>I'm running about 4-6 miles a day, with one day rest. I'm running them
>at a relatively fast pace (for me). On the treadmill it says I'm doing
>6.5 speed with an incline of from 1-2.5. I do walk sometimes but no more
>than .5 mile.

>I'm eatin' pretty good, but not a lot by any means. Like today, typical
>day, fruit smoothie in the morning (banana, peach, lemon, pear, orange
>juice), salad, salmon burger, low-fat shrimp egg rolls. Lotsa water.
>That's it.

>But I don't seem to see those pounds melt away like they did at the
>start.

Nor will you. Your body has gotten in better shape and is more
efficient when running. And there's less fat to loose.

Quote:
> Most of it's around the middle. (I'm female.) My questions are:

>-Any other suggestions for loosing weight that involves exercise? i.e.
>should I lift weights? Oprah's trainer suggested NOT to lift until you
>get your weight down.

Sure. At this point weight training would be good. I'd recommend
circuit work at a health club.

Quote:

>-Am I running relatively fast? Yesterday I did 3 miles in 27:30. Is that
>fast? Or should I be going faster? (I'm 34.) Any recommendations on
>picking up the speed?

That's not fast. But it's not slow, either. Don't worry about it.
Speed is relative to what you can do.

The equation is simple - burn more calories than you take in. You are
getting more efficient at running and it takes less calories to do it.
To increase the rate of energy used, either increase the speed or the
time spent running. Most people find it less stressful to increase the
time (and distance) than speed. Pick one run and increase it a bit
each week. 5 minutes or so. Nothing radical. Increase it by a total of
15 minutes, then pick another run and do the same. Then go back to
increase the first run, if you wish.

Do not do this ad infinitum. <g>  When you get to a level you're
comfortable with, stabilize.

If you can get to a point where one of your runs is at least an hour,
you may find a significant benefit.

Quote:

>Thanks for any advice. I'm concerned all this exercise doesn't seem to
>be turning me into Twiggy.

Good God, why would you want to look like her?

Mike "TriBop" Tennent
Remove "nospam." for email reply

IMC '98 Iron***s Website
http://SportToday.org/~wbrunner/imc_iv.htm

WebRunner Running Page and my
Model Railroad page
http://SportToday.org/~wbrunner/

 
 
 

Some newbie-esque questions

Post by Ozzie Gonta » Thu, 22 Jan 1998 04:00:00

Quote:

> Ok, I've been running regularly for about 10 months. I've lost about 20
> pounds but have another 10-15 to go. I wanna get these last pounds off
> so I've decided to up my mileage and speed.

> I'm running about 4-6 miles a day, with one day rest. I'm running them
> at a relatively fast pace (for me). On the treadmill it says I'm doing
> 6.5 speed with an incline of from 1-2.5. I do walk sometimes but no more
> than .5 mile.

> I'm eatin' pretty good, but not a lot by any means. Like today, typical
> day, fruit smoothie in the morning (banana, peach, lemon, pear, orange
> juice), salad, salmon burger, low-fat shrimp egg rolls. Lotsa water.
> That's it.

> But I don't seem to see those pounds melt away like they did at the
> start. Most of it's around the middle. (I'm female.) My questions are:

> -Any other suggestions for loosing weight that involves exercise? i.e.
> should I lift weights? Oprah's trainer suggested NOT to lift until you
> get your weight down.

> -Am I running relatively fast? Yesterday I did 3 miles in 27:30. Is that
> fast? Or should I be going faster? (I'm 34.) Any recommendations on
> picking up the speed?

> Thanks for any advice. I'm concerned all this exercise doesn't seem to
> be turning me into Twiggy.

1. I'd look into doing some toning, sculpting programs or exercises to
work in gaining strength and flexibility around the midsection which is
the core of the moving body.  If flexibility around the mid section is
limited then the muscles which can't go to their full range of motion are
unable to do what they can do.   It was once told me that we lay down fat
where there is muscle tension, which I would translate as lack of
flexibility.  Yoga or Tai chi might also be of help to you in working on
your midsection

2.  I wouldn't worry about speed at this time, but increasing the time
will increase the distance.  The other thing I would look at would be your
running form.  Are you running as light as a dancer.  Jeff Galloway's
article on turnover drills in the Feb issue of RW might be of some help.

3.  Get your percent body fat measured so that you know where you are.
Often as the percent of muscle mass goes up, the weight will not change
but that percentage decrease in body fat is masked by the increase in lean
muscle mass...which as you know is around 70% water.

Congratuations on your progress.  We look forward to seeing less of you
the more you hang around rec.running.

--
In health and on the run,
Ozzie Gontang
Maintainer-rec.running FAQ
Director, San Diego Marathon Clinic,  est. 1975

 
 
 

Some newbie-esque questions

Post by RunrChi » Fri, 23 Jan 1998 04:00:00

Ozzie always has sage advice for all runners, newbies or old-timers.

Weight loss is something I can talk about - you may have hit a plateau. I'd say
you may not be eating enough - if you've been increasing your exercise,
especially. Your body gets used to the amount of food you put in it, and it
expects that amount each day. It gets comfortable, and knows what it has to do
to burn those calories. Increased exercise, and not changing the food amounts
can actually slow down your metabolism, to an extent.

Focus on what you're eating, and try to jump-start your metabolism again. By
the time Spring rolls around in March, you could have 10 more pounds off :)

Quote:
>Subject: Re: Some newbie-esque questions

>Date: Wed, Jan 21, 1998 13:15 EST


>> Ok, I've been running regularly for about 10 months. I've lost about 20
>> pounds but have another 10-15 to go. I wanna get these last pounds off
>> so I've decided to up my mileage and speed.

>> I'm running about 4-6 miles a day, with one day rest. I'm running them
>> at a relatively fast pace (for me). On the treadmill it says I'm doing
>> 6.5 speed with an incline of from 1-2.5. I do walk sometimes but no more
>> than .5 mile.

>> I'm eatin' pretty good, but not a lot by any means. Like today, typical
>> day, fruit smoothie in the morning (banana, peach, lemon, pear, orange
>> juice), salad, salmon burger, low-fat shrimp egg rolls. Lotsa water.
>> That's it.

>> But I don't seem to see those pounds melt away like they did at the
>> start. Most of it's around the middle. (I'm female.) My questions are:

>> -Any other suggestions for loosing weight that involves exercise? i.e.
>> should I lift weights? Oprah's trainer suggested NOT to lift until you
>> get your weight down.

>> -Am I running relatively fast? Yesterday I did 3 miles in 27:30. Is that
>> fast? Or should I be going faster? (I'm 34.) Any recommendations on
>> picking up the speed?

>> Thanks for any advice. I'm concerned all this exercise doesn't seem to
>> be turning me into Twiggy.

>1. I'd look into doing some toning, sculpting programs or exercises to
>work in gaining strength and flexibility around the midsection which is
>the core of the moving body.  If flexibility around the mid section is
>limited then the muscles which can't go to their full range of motion are
>unable to do what they can do.   It was once told me that we lay down fat
>where there is muscle tension, which I would translate as lack of
>flexibility.  Yoga or Tai chi might also be of help to you in working on
>your midsection

>2.  I wouldn't worry about speed at this time, but increasing the time
>will increase the distance.  The other thing I would look at would be your
>running form.  Are you running as light as a dancer.  Jeff Galloway's
>article on turnover drills in the Feb issue of RW might be of some help.

>3.  Get your percent body fat measured so that you know where you are.
>Often as the percent of muscle mass goes up, the weight will not change
>but that percentage decrease in body fat is masked by the increase in lean
>muscle mass...which as you know is around 70% water.

>Congratuations on your progress.  We look forward to seeing less of you
>the more you hang around rec.running.

>--
>In health and on the run,
>Ozzie Gontang
>Maintainer-rec.running FAQ
>Director, San Diego Marathon Clinic,  est. 1975

 
 
 

Some newbie-esque questions

Post by Robert Cliffor » Fri, 23 Jan 1998 04:00:00

Quote:

>Ok, I've been running regularly for about 10 months. I've lost about 20
>pounds but have another 10-15 to go. I wanna get these last pounds off
>so I've decided to up my mileage and speed.

>I'm running about 4-6 miles a day, with one day rest. I'm running them
>at a relatively fast pace (for me). On the treadmill it says I'm doing
>6.5 speed with an incline of from 1-2.5. I do walk sometimes but no more
>than .5 mile.

>I'm eatin' pretty good, but not a lot by any means. Like today, typical
>day, fruit smoothie in the morning (banana, peach, lemon, pear, orange
>juice), salad, salmon burger, low-fat shrimp egg rolls. Lotsa water.
>That's it.

>But I don't seem to see those pounds melt away like they did at the
>start. Most of it's around the middle. (I'm female.) My questions are:

>-Any other suggestions for loosing weight that involves exercise? i.e.
>should I lift weights? Oprah's trainer suggested NOT to lift until you
>get your weight down.

>-Am I running relatively fast? Yesterday I did 3 miles in 27:30. Is that
>fast? Or should I be going faster? (I'm 34.) Any recommendations on
>picking up the speed?

>Thanks for any advice. I'm concerned all this exercise doesn't seem to
>be turning me into Twiggy.

Your story is very similar to mine except that I've been running a little
longer - 2 1/2 years.  I am also female and approaching age 40 faster than
light speed.  I started running to lose weight and found myself in the same
situation.  I am not a running fanatic, I average about 35-40 miles per week
and I am also a full-time mother, wife, and worker bee.  So, if you're
interested, here's a few tips from someone whose been there:

Most importantly, SET DIFFERENT GOALS.  Weight should be a non-issue.  Mike
T. is right!  Who wants to look like Twiggy anyway?  She looks about 10
pounds shy of a refugee camp survivor and I'll bet at her peak she couldn't
run 3 miles in under 30 minutes.  I should know, I have beaten many thinner,
younger women than myself in organized races.  I threw my scale away on New
Year's Eve of '96 and have never looked back.

Secondly, focus on how you feel, not what you think you look like.  Don't
you love that your body can do something that it couldn't do before you
started running?  Your health, your skin, your attitude must have all
improved because of your lifestyle changes.  Believe me it only gets better.
Be proud of what your body can do and don't hesitate to talk about it once
in awhile.  I know I do.  Most people respect an athlete, which is what we
are, and even the negative feedback feels great.  It's usually from people
who have never experienced a heart rate rise above resting and are more than
a little envious.

Third, inject some e***ment.  Why not try racing?  I was tired of running
alone so about a year and a half ago, I entered a race just for the heck of
it.  I was surprised to find that on the whole, runners are the most
supportive group of people on the planet.  The age range is 9 to 90 and
there are as many beginners as there are old pros.  The speed demons who
finish in half my time will line up at the finish line to cheer the rest of
us average demons on.  Getting to know people who are interested in the same
thing also helps motiviate you and keep you going during slumps and/or
injuries.

Should you decide to race, start with a 5 or 10K for a cause you believe in.
I started with a Y-Me Race for *** Cancer and signed as many sponsors as
I could so I wouldn't chicken out.  If you're running 4-6 miles on a regular
basis - you should do quite well at either.  It sounds like you have
endurance which will make your first race experience very positive.  As for
me, I'm not the fastest, but, I'm not the slowest either.  Regardless, it is
absolutely thrilling to cross the finish line feeling like you could do run
further.

As for training, I agree with Mike again, don't focus too much on your
speed, that will improve with training and time.  You might want to check
your local library for a good running book geared toward women.  Check the
copyright date so that its not too old. Sorry I don't have any
recommendations, old age brings a shorter memory as well.

Enough babbling already, good luck to you and happy running!


 
 
 

Some newbie-esque questions

Post by Hazy3100 » Mon, 26 Jan 1998 04:00:00

Ok, I've been running regularly for about 10 months. I've lost about 20
pounds but have another 10-15 to go. I wanna get these last pounds off
so I've decided to up my mileage and speed.

I'm running about 4-6 miles a day, with one day rest. I'm running them
at a relatively fast pace (for me). On the treadmill it says I'm doing
6.5 speed with an incline of from 1-2.5. I do walk sometimes but no more
than .5 mile.

{{{Hazy replies:  You are already putting in the miles, whilst increasing it
will not necessarily help you lose weight any quicker it will make you fitter,
healthier and ulitimately happier with in your mind & body - surely that is a
more desirable goal than aiming for the perfect dress size.}}}
*************************************************************
I'm eatin' pretty good, but not a lot by any means. Like today, typical
day, fruit smoothie in the morning (banana, peach, lemon, pear, orange
juice), salad, salmon burger, low-fat shrimp egg rolls. Lotsa water.
That's it.

{{{Hazy replies: I am no dietitian but this sounds quite sensible, if you do
not eat the right amounts then your body will let you know}}}

But I don't seem to see those pounds melt away like they did at the
start. Most of it's around the middle. (I'm female.) My questions are:
*************************************************************
-Any other suggestions for loosing weight that involves exercise? i.e.
should I lift weights? Oprah's trainer suggested NOT to lift until you
get your weight down.

{{{Hazy replies:  Surely Oprah's trainer does not comment on individual cases.
Consult a trained gym instructor about a weight training/toning programme for
YOU. Usually an upper/abdominal body routine is the best programme to
complement running as you will already be working out hips/thighs downwards
when you are running}}}.

-Am I running relatively fast? Yesterday I did 3 miles in 27:30. Is that
fast? Or should I be going faster? (I'm 34.) Any recommendations on
picking up the speed?

{{{Hazy replies:  I'm 35, running for 12 years (along with other sports to get
an overall balanced programme).  Speed is not important, just run and enjoy,
enter a race or two if you want to, personally I run for enjoyment and
emotional fulfillment.  I run at around 7/8 min/mile (but of course, that is
not important).  I have always believed that a balanced approach to
sport/exercise helps increase your level of fitness.  Doing other sports,
cycling for instance will help strenghten your legs and increase your stamina
if you do enough hill work.  Doing a cross section of sports will also help
keep you motivated.  I believe that you can become too obsessed if you focus
just on one sport.  Elite athletes have to, we do for enjoyment, don't we???
Generally if you take up running and like it you are probably sport motivated
and there will be more sports out there that you will probably enjoy equally as
much}}}.

Thanks for any advice. I'm concerned all this exercise doesn't seem to
be turning me into Twiggy.

{{{Hazy replies:  mmmh...., I am one of those Twiggys and no matter how much I
eat I will always be a Twiggy.  I would also like to be the perfect dress size
but I was born this way and have to accept it.  Just cos were are skinny
doesn't mean were are happy with our size either or any fitter.  I am envious
of your diet and wish I could stick to a similar sort of programme but I can't
afford to lose any more weight!!!}}}.