jogging advice/questions

Open discussion about any topic, as long as you abide by the rules of course!
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

jogging advice/questions

Post by [xeno]Julios »

Ok started jogging in the mornings a couple days ago. Have some questions.

First off, my goal isn't to cut fat, it's to get fitter. There's a 5k run on June 12th that I'm also trying to prepare for. When I want to cut fat, I'll use HIIT (High Intensity Interval Training - http://www.musclemedia.com/training/hiit.asp )

Since I have less than a month to prepare, I need to progress pretty fast.

I start out with a brisk 3 minute walk, followed by a 2 minute warmup jog. Then I rest for a minute, and start the actual jog.

The first morning, I ran for 7 minutes before giving up (I'm really out of shape cardio wise).

Second morning I did 10 minutes, but I could feel the runners high coming on so I could've pushed myself further.

I go round the blocks in my neighbourhood, and my plan is to add a few minutes/extra block or so each morning.

Pacing I'm not very good at - i tend to start out fast and then slow down a bit and then speed up i think (not sure since this is my second day jogging). How should I pace myself at, given my situation?

Also, I notice that when I first start the run, I feel like I'm running out of breath really early on (like 30 seconds into the run) - but if i push myself, it gets a little better after a couple minutes. Is this normal?

As for eating, first morning i had some milk and honey - second morning i had half a banana and water. Not sure what I should do with regard to eating before running. I'm not running a marathon, but i'm not concerned about fat loss - I am concerned about digestive strain and its performance hit, etc, however.

Also, I've noticed that I've started coughing up a bit of mucous after the runs. I'm guessing this is my lungs clearing out or something? I don't smoke, and I don't usually have coughing issues.

Also, first day running, got a blister on my right small toe. Put a blister pad on it. It ain't a big blister, but it's a bit painful. Should i drain it (with sterlie needle, etc) or just leave it to be? I don't want it to come back, so a callous would be nice. Is it better to drain blisters to induce callouses?

Finally, are there any reliable and cheap devices that you can wear around your wrist or leg that tell you how far you've run?

Lots of questions here - would appreciate any sound input.
HM-PuFFNSTuFF
Posts: 14375
Joined: Thu Mar 01, 2001 8:00 am

Post by HM-PuFFNSTuFF »

drain your blisters and stay well hydrated to avoid blisters in the future (also wear socks and shoes which fit properly)

stretch, walk for a minute then start your run

my buddy Jesse runs marathons. He knows a lot about running if you want some advice from him.
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

Post by [xeno]Julios »

HM-PuFFNSTuFF wrote:drain your blisters and stay well hydrated to avoid blisters in the future (also wear socks and shoes which fit properly)

stretch, walk for a minute then start your run

my buddy Jesse runs marathons. He knows a lot about running if you want some advice from him.
tx man. Yea i just bought these shoes and they seemed to fit well - tiny bit tight around the toes, but any larger and the heel slips. Will look into socks.

I'll talk to Jesse next time I bump into him and Cecil - they're always sitting down on Augusta :)
werldhed
Posts: 4926
Joined: Sat May 08, 2004 7:00 am

Post by werldhed »

Heh... I'm running a marathon in a month, and I don't know any answers to those questions. :paranoid:

About running out of breath early, then getting it back after a bit: I don't know if it's normal, but the same happens to me. I usually just set a pace that pushes me just a bit, to kick my body into high gear. After I do about 3 or 4 miles like this, I back off and let the endorphins catch up. After that, I can keep a steady pace for much longer and with less trouble. It's like a wall you need to get your body over. Like I said, though, I don't know if it's normal but that's how it is for me.
MaCaBr3
Posts: 1482
Joined: Mon Nov 15, 1999 8:00 am

Post by MaCaBr3 »

Thinking about you guys jogging, made me tired.
Billy Bellend
Posts: 456
Joined: Thu Feb 10, 2005 6:02 pm

Post by Billy Bellend »

jogging is counterproductive to your goal

imo

eat some oatmeal or better yet porridge, but in the proper time window
Fjoggs
Posts: 2555
Joined: Fri May 03, 2002 7:00 am

Post by Fjoggs »

I jog alot, due to my participation in a sport called Orienteering. I usually eat a few pieces of bread, dark, not light shit that gets you hungry in 5 mins. I drink milk or water.
Before a contest, i usually warmup 20-30 min, jogging in a slow pace.
This is out of the question for you, since it's not to win, but to get fitter, so my suggestion:

Each time you jog intesive, rest for 2 days before you do it again, or else you won't progress, you'll just end up worse.
Also, vary a bit, try doing a few small distance runs with a very high speed. Like 100 m, then rest 2 min, then do it again.

A 10 min jog to me sounds very low to me. I'm not in my best shape, but I could jog for 40 min without any problems.

EDIT: about the breathing problem, this is due to the fact you didn't warmup good enough, and therefore didn't 'notify' the body to pump blood faster. I rarely warm up good enough to avoid this, and sometimes I feel better at the end of a race. :p
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

Post by [xeno]Julios »

Billy Bellend wrote:jogging is counterproductive to your goal
what would you recommend instead of jogging then?
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

Post by [xeno]Julios »

Fjoggs wrote:A 10 min jog to me sounds very low to me. I'm not in my best shape, but I could jog for 40 min without any problems.
This is my first time doing any sort of extended running in about 10 years man :)
Billy Bellend
Posts: 456
Joined: Thu Feb 10, 2005 6:02 pm

Post by Billy Bellend »

from your current state of conditioning you described, when Fjoggs included wind sprints in his advice, i think he was on to something.
Fjoggs
Posts: 2555
Joined: Fri May 03, 2002 7:00 am

Post by Fjoggs »

I see, then get going soldier! No time to type! :p

Remember to eat food with carbohydrats (or w/e you spell that), since you burn out alot of it when you jog/sprint.
Also, eat or drink something that contains sugar after you're done, this actually builds up your body faster. This must be done within 2 hours after you've trained.
Ryoki
Posts: 13460
Joined: Wed Aug 01, 2001 7:00 am

Re: jogging advice/questions

Post by Ryoki »

[xeno]Julios wrote:Finally, are there any reliable and cheap devices that you can wear around your wrist or leg that tell you how far you've run?
Google around for 'pedometer'.

Seriously.
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

Post by [xeno]Julios »

Fjoggs wrote: Also, vary a bit, try doing a few small distance runs with a very high speed. Like 100 m, then rest 2 min, then do it again.
this sounds like HIIT to me, which I hear is great for burning fat. But i'm not looking to burn fat - I'd like to be able to run 5k at a decent pace (i'd be happy running it in 25 min)

Will wind sprints help me get into cardiovascular shape? They seem more anaerobic to me.
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

Re: jogging advice/questions

Post by [xeno]Julios »

Ryoki wrote:
Google around for 'pedometer'.

Seriously.
yea i've heard of those i think - but i thought they only told u how many steps you'd taken. Will look into it.
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

Post by [xeno]Julios »

Fjoggs wrote:I see, then get going soldier! No time to type! :p

Remember to eat food with carbohydrats (or w/e you spell that), since you burn out alot of it when you jog/sprint.
Also, eat or drink something that contains sugar after you're done, this actually builds up your body faster. This must be done within 2 hours after you've trained.
i do that after lifting weights, to restore depleted glycogen and take advantage of increased protein synthesis window. You're saying I should also do it after a 30 min jog?
Fjoggs
Posts: 2555
Joined: Fri May 03, 2002 7:00 am

Post by Fjoggs »

[xeno]Julios wrote:this sounds like HIIT to me, which I hear is great for burning fat. But i'm not looking to burn fat - I'd like to be able to run 5k at a decent pace (i'd be happy running it in 25 min)

Will wind sprints help me get into cardiovascular shape? They seem more anaerobic to me.
One usually burns fat when you walk, not sprint. In any case, I don't know all the english words like "cardiovascular", but you basically ask if this get's you in better shape running wise?
If so, then hell yes. This can boost your running capacity pretty dramatically if you've runned/jogged a little.

Just because you also burn some fat, doesn't mean it doesn't improve your running capacity.
Last edited by Fjoggs on Thu May 19, 2005 3:18 pm, edited 1 time in total.
Fjoggs
Posts: 2555
Joined: Fri May 03, 2002 7:00 am

Post by Fjoggs »

[xeno]Julios wrote:i do that after lifting weights, to restore depleted glycogen and take advantage of increased protein synthesis window. You're saying I should also do it after a 30 min jog?
Nah, a 30 min jog isn't intesive enough, but I still wouldn't train everyday. It's bette to train every second day, 3 times a week, then the 3 first days of a week, if you catch my drift. ;)
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

Post by [xeno]Julios »

R00k
Posts: 15188
Joined: Mon Dec 18, 2000 8:00 am

Re: jogging advice/questions

Post by R00k »

[xeno]Julios wrote:When I want to cut fat, I'll use HIIT (High Intensity Interval Training - http://www.musclemedia.com/training/hiit.asp )
I can't answer any of your running questions, but thanks for the link man. That looks very interesting. :icon14:
R00k
Posts: 15188
Joined: Mon Dec 18, 2000 8:00 am

Post by R00k »

[xeno]Julios wrote:
Fjoggs wrote: Also, vary a bit, try doing a few small distance runs with a very high speed. Like 100 m, then rest 2 min, then do it again.
this sounds like HIIT to me, which I hear is great for burning fat. But i'm not looking to burn fat - I'd like to be able to run 5k at a decent pace (i'd be happy running it in 25 min)

Will wind sprints help me get into cardiovascular shape? They seem more anaerobic to me.
Actually, my gf just ran a half marathon last month, and she has a 12-week schedule that her trainer gave her to prepare.

You might not use the same times/distances she did, but if you think it would be a helpful guideline for your training I can post it up later.
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

Post by [xeno]Julios »

here are a couple references on HIIT

http://www.ncbi.nlm.nih.gov/entrez/quer ... &DB=pubmed


http://scholar.google.com/url?sa=U&q=ht ... ng0417.pdf

seems HIIT is great for fitness not just burning fat. Gonna start incorporating wind sprints for sure.
Zyte -_-
Posts: 295
Joined: Tue May 10, 2005 6:54 pm

Post by Zyte -_- »

Low intensity, about 55/65% of your max heart rate will do for burning fat.

However, you're goal was to get fitter. You should run pretty fast, over 65% of your max heart rate.

The coughing is because you just started running, i think. I had the same thing and it went away after a week or so.
[xeno]Julios
Posts: 6216
Joined: Fri Dec 10, 1999 8:00 am

Post by [xeno]Julios »

many thanks to all who posted :icon14:
dnoyc
Posts: 354
Joined: Wed May 16, 2001 7:00 am

Post by dnoyc »

what's a 5K?
+JuggerNaut+
Posts: 22175
Joined: Sun Oct 14, 2001 7:00 am

Post by +JuggerNaut+ »

5 kilometer run
Post Reply