Training for running?

Question

I used to be very good but i just got bored and stopped how can i get back into it? Also how can i get back my abs?

Answer 1

I suppose the advise here is simular to starting out from fresh for the first few weeks. Of course, there is the added frustration of the first couple of weeks of knowing that you used to be good and arnt quite up to scratch at the moment - Ill come to that in a bit.


So best way to get back to it is to put on your trainers and go out and jog. For the first few runs,pick a route of about 4 miles that you are going to get round. Run the route at a speed you find comfortable (forgetting the first half mile of fast running where you use all your energy), but when you cant run any further, walk to recover untill you can run again, then repeat the run-walk untill you have got round the whole route. Well done for doing that. Try to remember where you stopped on the first run. Next run do the same route again and try to run a little bit further each time before you need to stop. Keep at it untill you can run the whole route - should take a couple of weeks I think.

Doing the same route over again for a while gets you used to running, there are no nasty surprises and you can measure your progress (speed you do the route, number of stops,how you feel afterwards etc).

Now to stop the bordom getting in, try and pick a few routes of the distance you want to run. You can drive or get the train or bus to the starts if you want. Run these instead of 1 route all the time. Try picking a cross country route where you have to think about obstacles (fences and such like - use a map to see a circular route using footpaths)

I mentioned the fustration of being good, stopping and starting again./ You might think you are doing badly because you used to be good. Bear with it, a few weeks and you will be back to fitness (I think I read that each month you dont run takes about a week and a bit to get back to fitness, though I think that the longer you dont run then this rule doesnt count - you will get fitter much quicker)


Other couple of tips, try getting a running partner to run with, or enter a few races to motivate you to go and train.



Abs - these show best when you have 5% fat content - not a lot, so becoming fit (from the running?) will help. You cant loose fat from a specific part of the body - its all over body fat.

The actual muscles can be helped out with stomach exercises,sit ups etc. try holding a weight near the top of your head as you sit up (keeping the weight there, dont swing it forward faster then your head moves). Try going to the gym and using their machines (while you are in the gym you could go on the treadmill - particually in the winter when its dark and not so good for outdoors running)



Good luck with getting back to it

Answer 2

Easy does is the key you might want to go to your doctor first just to make sure you are OK to run and get some reassurance. Also go to a running shop and get the right pair of trainers for jogging measured by an expert. Slow joging can damage your knees. Good footware will help protect all the impact areas in your legs.

I started back by walking between lamp posts and the then jogging to the next. I then progressed to walking for a minute and then running for a minute you can then slowly build the runs with the 1 minute rest between. Always finish with a 5 minute gentle jog. You can also do this on the treadmill if the weather is really bad. If you do this 3 times a week for a minimum of 20 minutes a session you will improve and your body will adapt.

To test yourself also very easy.........go and find a 1 mile easy run like round a park and every six week jog round it at an intensity so you could have a conversation and record your time. Your time will keep coming down if you slowly progress your training.

Balance all of this with plenty of fluids a healthy diet and 8 hours quality sleep

Good luck your feel great after a while

Answer 3

I used to be a cross country runner, but like you...fell out of it due to time limitations. Fortunately, I got back into it.

The best thing to do is get yourself a nice MP3 player. I have a nice Sony one...which helps with the motivation. Then get your shoe on and start walking. Walk for a good 30 minutes. Do this for a week...DAILY!

After that...do a jog and walk for 30 minutes....constantly aim for 30 mins. Each time try to run more instead of walking. Make a game out of it...challenge yourself. =]

As for your abs...sit-ups and eat less fat. =P

Answer 4

Just start doing it, when you have become consistent it will become a part of your life and you will want to do it.
Run easy, don't run too fast, just relax.
You have to control your diet and do abdominal exercises to get your 6 pack back.
I always do the exercises before running each morning.
Run when it is easiest for you so it doesn't interfere with your schedule.
It is usually easier to do it in the morning so nothing happens during the day to keep you from running.

Answer 5

Nike used to have a theme...just do it. i've always liked that. you have to start slow, with what your body can endure. it isnt just a matter of cardio. i find the hardest part of starting again is my joints. i weigh more than when i ran when i was young. that extra beats you up. you have to start slow enough that you can keep going. if you do too much and can only go a couple weeks before you end up taking a bunch of time off to heal up, you have done yourself no good.

Answer 6

Start back slowly, and don't overdo. The same with some calisthenics, and mild weight training.

Answer 7

Put your shoes on.

Answer 8

FOR ABS:SIT UPS AND LOTS OF THEM