I want to run a 5K next year. I am overweight, very out of shape and I have asthma. I am not letting this stop me though! I have been walking a lot lately on my treadmill on all inclines up to 10.0 and just recently started jogging short distances at the lowest incline. If anyone is coming from a situation like mine do you mind offering some advice? I am eating healthier and working out daily. This is like my dream to run a 5K. Please do not post LONG articles from other websites. Rather just post the website link if you think its pertinent to what I am asking. Also what are some good stretches pre-workout? THANKS!
2006-09-04 18:31:56 · 5 answers · asked by lifesong0622 3 in Health ➔ Diet & Fitness
FYI: I do not work out at a gym. I have a treadmill and weights and stuff at home.
2006-09-05 10:09:53 · update #1
Hi there.
well done on taking the first step towards getting in shape!!
And dont let being an asthmatic stop you.
I am a chronic asthmatic and run my own personal training business.
Ok. now in terms of your training I would start changing walking on the treadmill to intermitent walking/jogging
Start with say 2 minutes jogging at approx 8km/hr and then back it off to 5-6km/hr walk for 60-90 secs and slowly each session try and improve the duration of your running times.
I have used this style with numerous clients who are overweight or aerobially unfit and most of them now do 5-10km fun runs within 3-4 months.
The key also with good running is to to try and fall into a steady breathing pattern where it feels comfortable. Music helps a lot with this ive found.
Once you are able to run for 10 mins non stop increase the intensity of your speed to 9km/hr and then 10km/hr once that feels comfortable.
Once you can run comfortably for between 10-15 mins at 10km/hr I would start to implement running outdoors which is quite different biomechanically to running on a treadmill and quite a deal harder. But, only do that once your confidence has improved via the treadmill.
Also, make sure you only ever run on alternate days to give the body a chance to recover and cross train via swimming, cyc
ling, cross trainer, stepper, rower etc or whatever cv equipment ur gym has.
Good luck and if u follow my advice above you will reach your goals. Cheers Matt
2006-09-04 19:19:50 · answer #1 · answered by jontyfromsa 1 · 0⤊ 0⤋
try finding a book by John Stanton...called something like the "complete runner" or something. It is very helpful and has an awsome plan to get you started. Look after your feet. Check out the runningroom.com as a resource.
2006-09-04 18:53:17 · answer #2 · answered by virgo 1 · 0⤊ 0⤋
good for you.just run.run on the street.dont try it all at one time start slow and gradually build up.drink plenty of water and get some good running shoes that fit.also look at getting a new pair before the race and break them in first.dont over do it and you will be ok.
2006-09-04 18:45:27 · answer #3 · answered by glock509 6 · 0⤊ 0⤋
That is great that you have worked to build up each day and you can do it next year if you keep training each day.
i run 2 miles EVERY DAY
and if i cant i speed walk this willbuild up your calves and hamstrings
2006-09-04 18:44:19 · answer #4 · answered by ??ThiNk PiNk?? 3 · 0⤊ 0⤋
dont do it until you are in good shape, you can really hurt yourself before you are ready, especially with asthma
2006-09-04 18:33:26 · answer #5 · answered by Southie9 5 · 0⤊ 1⤋