I need to get in shape for track which is in February. I am extremely out of shape. I currently weigh 136 pounds, and I'm 5 ft. 3in. Thats VERY bad! I want to loose the weight so I can build muscle and get in shape. Does anyone know how I can do this in a short period of time: loosing weight and gaining muscle.??
2007-11-17 15:48:34 · 8 answers · asked by hi 2 in Sports ➔ Running
The best way to start a running program is to run.
Run easy, slow enough so you can talk, walk when you need to walk and then walk until you feel like running again.
You should do this for 20 to 30 minutes 5 days each week.
Eat healthy and control the amount of calories you eat so your weight will be what it should be.
Lift weights, doing a total body program and do lots of abdominal and core muscle work.
Stretch before and after training.
Drink plenty of water, it is going to take time, and you don't have a lot of time.
Get started now, so you will be able to do the track work outs when the season starts.
2007-11-17 22:42:35 · answer #1 · answered by lestermount 7 · 1⤊ 0⤋
It just takes persistence. Don't give up, even if you don't make it by Februrary, because there's always next year. Go out for track even if you're out of shape, it will strengthen you. Try running a mile a day. If you feel up to it, 1 1/2 or 2 miles. Buy some heavy weights and start training. Good luck!
2007-11-18 11:08:40 · answer #2 · answered by Rovert 4 · 0⤊ 0⤋
Runnersworld.com has a great program for people who are just getting started. It will get you up to a 3-mile/day pace in about 15 weeks. The thing you need to remember most is to be patient. Dont' try to run too many miles right away. If you take it slow and don't get hurt, you'll be running marathons in no time.
2007-11-18 11:31:39 · answer #3 · answered by Michael T 2 · 0⤊ 0⤋
It's much easier to loose weight when exercising than by cutting down on unhealthy food (that will follow). Why not follow a from walking to running program? You start by walking 4,5 minutes then run for 30 seconds X five times. Then gradually increase running and decrease walking.
2007-11-17 21:04:51 · answer #4 · answered by Anonymous · 1⤊ 0⤋
Start by walking 15-30 minutes (mts) a day 5 times a week.
After 1 month start biking for 30 mts-1 hour a day.
When you feel that your legs are strong enough start jogging and walking for as long as you can.
When you can jog for 10 mts non stop, try running.
2007-11-18 00:14:10 · answer #5 · answered by happy_magooo 2 · 0⤊ 0⤋
alright so im a sprinter..and in highschool..i know what i am talking about trust me im the number #3 runner on team so you need to lift weights 2wice a week and run the three times- running excersises include a long warm-up drills and then running excersies such as sprint a 100m and jog 100m for a mile or so...
2007-11-18 10:24:03 · answer #6 · answered by catch_me_if_you_can♥ 2 · 0⤊ 0⤋
NOPE !!!
Change your lifestyle and do this forever. Drink lots of water, walk, run, or swim an hour every day except 1 then do stretching and upper body toning. Eat fruits & vegetables.
No alcohol
no bread
no burgers
No candy
No chips
no corn
no fried foods
No pasta
No pizza
No potatoes
No sodas
No sugar
Good Luck
2007-11-17 16:36:20 · answer #7 · answered by snvffy 7 · 0⤊ 1⤋
do workout in gym for atleast 3 hours dont lower your diet just change it a lil bit if your eating junk food and all that stuff lowering the diet is never usefull as it reduce the body energy..as you are going in a running competition practise running every morning in a month you will feel the difference...i think you gotta work hard...but keep yourself positive and GOOD LUCK!!hope u win..
2007-11-17 21:14:53 · answer #8 · answered by cold kid 2 · 1⤊ 1⤋