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    Training to do the 'Race for Life' - advice for an unfit beginner please?

    Every time I start seeing about the 'Race for Life' I always think how I would love to take part - problem is that I am not very fit!

    The races in my area are taking place around the 20th June and am wondering if I could realistically change my lifestyle enough in 6 months to be able to jog the whole 5km?

    I know I will probs get flamed for admitting this but I have been struggling with my weight and need to lose about 4st to be within a healthy weight range. I am 26yo female

    I have recently bought a treadmill that I started using though my motivation has flagged over the holiday period - apart from that I haven't exercised regularly at all for a long time.

    So, bearing the above in mind - would it be possible for me to improve my fitness enough to be able to jog 5km by June (even if I maybe didn't manage to lose a whole 4st)? I know I am 'allowed' to walk it but I used to love running when I was younger (and lighter!) and would love something to aim for and for such a good cause too.

    I downloaded a beginners running plan from the internet but it didn't allow for the user being overweight so I just don't know if it's possible.

    I would appreciate serious advice please and hope no-one starts being rude to me as I am feeling rather demotivated at the moment and a bit rubbish!

    Thank yous x

    20 Comments

    would joining a gym be any better.. ive just joined one as i never do exercise etc at home but i find myself going to the gym/swimming everyday at the moment..

    I did the race for life last year. Im not a runner or anything and wasnt that active at the time either, but gave it a bash. I ended up running for the first 2 mins and was really tired! Then walked, then power walked then jogged slightly then bak to power walking. Only took 25 mins. The only thing is,if you wanna run, i think you get a head start cos its worse trying to run with the others who are walking cos they get in your way.

    As long as you keep on the treadmill regularly, im sure you will be just fine with it. It will slowly build you up and you'll probably be able to run for the duration of the race

    You can do whatever you put your mind to! Even if you can't run the whole 5km, you'll certainly not be alone in walking some or all of it! I did it with friends and my only suggestion would be... Don't wear a stupid big costume!!!!!!!! You might not lose 4st in 6 months but I'm about 2st overweight and spend an hour on the x-trainer non stop and then 20 minutes running 4 x a week and don't get out of breath like some of the skinny women that are next to me! Just because you're overweight doesn't mean you're not fit! Go for it, you'll be proud of yourself when you know you've raised money for a very worthwhile charity!

    One foot infront of the other.........:thumbsup:

    start slowly and build your training up gradually. As the saying goes..... dont run before you can walk.... Good luck!

    you should be able to do it in 6 months if you work at it. 5km isn't all that far. i'm on rather a health kick at the moment (understatement this is the most serious i've ever been by getting healthy) and have a similar amount still to loose.

    assuming you can measure how far you've gone on your treadmill, I'd start my jogging a little then when you get tired slow down to walking, and speed up again to jogging again whenever you can, but don't stop at any point till you've done the 5km. each day hopefully you should be able to jog slightly more of the distance, and your times will come down.

    Interval training is the best for this:

    Start slowly,run for 1 min then walk for 4 mins and repeat,then start to increase the running part and decrease the walking part gradually this will take a good few weeks to build up but you will start to see improvements and this should keep you motivated

    Don't worry too much about your weight as if you are eating sensibly and exercising it will sort its self out

    Try and find someone to train with as it makes it so much easier

    run for 1 minute then walk for 1 minute and 30 seconds, do it 8 times for 1 exercise. Do it every other day for 2 weeks then increse the times: run 1.5 mins walk 1.5 mins 8 times is 1 exercise. do that for 2 weeks and then increse it again to: run 2 minutes walk 2 mins, 8 times is 1 exercise.

    As you get fitter increse times acordingly but remember to do it only every other day.

    I promise that it will work and in around 3 to 4 months you will be running over 30 minutes constant without a break and you will get real fit.

    Dont waste money on the gym.

    Original Poster

    Thanks (nearly) everyone :thumbsup:

    CuteKitty26;7510877

    would joining a gym be any better.. ive just joined one as i never do … would joining a gym be any better.. ive just joined one as i never do exercise etc at home but i find myself going to the gym/swimming everyday at the moment..


    I would love to but I haven't got time tbh - I am at college all day monday to wednesday so would only be able to go Thursday and Friday, I have no-one to babysit so I could go evening either.
    All the palava getting there and everything may well put me off once the novelty wears off also :roll:

    bruffterman;7510915

    assuming you can measure how far you've gone on your treadmill, I'd start … assuming you can measure how far you've gone on your treadmill, I'd start my jogging a little then when you get tired slow down to walking, and speed up again to jogging again whenever you can, but don't stop at any point till you've done the 5km. each day hopefully you should be able to jog slightly more of the distance, and your times will come down.



    That actually sounds like a good plan :thumbsup: though at the moment that would probably end up with me being on there for more than an hour :w00t:
    Will deffo consider that though :-D

    Original Poster

    boothy;7510984

    Interval training is the best for this:Start slowly,run for 1 min then … Interval training is the best for this:Start slowly,run for 1 min then walk for 4 mins and repeat,then start to increase the running part and decrease the walking part gradually this will take a good few weeks to build up but you will start to see improvements and this should keep you motivatedDon't worry too much about your weight as if you are eating sensibly and exercising it will sort its self outTry and find someone to train with as it makes it so much easier


    Thank you, sounds good - dunno if I could find anyone to join me though :-(


    jon1000jon;7510990

    run for 1 minute then walk for 1 minute and 30 seconds, do it 8 times for … run for 1 minute then walk for 1 minute and 30 seconds, do it 8 times for 1 exercise. Do it every other day for 2 weeks then increse the times: run 1.5 mins walk 1.5 mins 8 times is 1 exercise. do that for 2 weeks and then increse it again to: run 2 minutes walk 2 mins, 8 times is 1 exercise.As you get fitter increse times acordingly but remember to do it only every other day.I promise that it will work and in around 3 to 4 months you will be running over 30 minutes constant without a break and you will get real fit.Dont waste money on the gym.



    This sounds similar to the plan I downloaded, but I wasn't sure what speeds I 'should' be doing :thinking:
    I struggle even to do 1 minute running :oops: :oops: :oops:

    Mr.Z, I was only being nice.
    Started training myself end of november from doing reseasonable no real physical activity to jogging/running 3 times a week. I have entered myself in a 10k in may. So, good luck:)

    Original Poster

    tigerallstars;7511118

    Mr.Z, I was only being nice.Started training myself end of november from … Mr.Z, I was only being nice.Started training myself end of november from doing reseasonable no real physical activity to jogging/running 3 times a week. I have entered myself in a 10k in may. So, good luck:)



    Only joking

    Well done, how you finding it so far - have you seen any improvement?

    Are you doing the 'Race for Life' or a different one?

    start off with what you can manage, remember to not over work yourself. If you can only run for 1 minute now then try starting with 30 second run, 1 min walk and do that 8 times.

    do it every other day for 2 weeks than increse as needed.

    When it gets tough just remember that you are doing it for yourself and you are getting fitter. then remind yourself that you are doing it for a charity and imagine the feeling of pride you will have when you cross the line after running 5km.

    It will be tough to do at first but you will feel so much better in the end.

    Yeah, I can run for longer, i have an increased recovery rate and have more energy generally. So all is good:thumbsup:
    Bristol 10k btw
    If that goes well i may go for the half marathon in september.
    But i am gonna learn to walk before i can run:)

    Yes you can and if you put your mind and body into it you will.

    Good on ya for trying Hun

    didnt loupomm run it last year?

    loadsa luck. i know ur a really good slimming worlder... keep it up (i have shed loads to lose once i have my baby!)

    Original Poster

    magicbeans;7511837

    didnt loupomm run it last year?loadsa luck. i know ur a really good … didnt loupomm run it last year?loadsa luck. i know ur a really good slimming worlder... keep it up (i have shed loads to lose once i have my baby!)



    Noooo, I WAS doing REALLY well, but I had to take my son out of his all day nursery as it was too long a day for him and so could no longer go to the morning group I went to (and as I said above, have no babysitters!). I did try to take him with me but he can't sit still like the other kiddies and I get embarassed easily - ended up putting on eveything I lost as soon as I left :w00t:

    I tried to start back when my son started school in September but just couldn't get back into it :-(

    Wish you all the best with baby, at least you have an excuse at the moment :-D
    Am considering trying it again, but I still ain't feeling it, can't go to my usual group as I am at college - the only group I can go to I just ain't keen on the leader :thinking:

    Was it loupomm who did it last year? I remember when Fireheaven did it (dunno where she went off to) as I sponsered her then

    thats me now

    boothy

    Interval training is the best for this:Start slowly,run for 1 min then … Interval training is the best for this:Start slowly,run for 1 min then walk for 4 mins and repeat,then start to increase the running part and decrease the walking part gradually this will take a good few weeks to build up but you will start to see improvements and this should keep you motivatedDon't worry too much about your weight as if you are eating sensibly and exercising it will sort its self outTry and find someone to train with as it makes it so much easier

    jon1000jon

    run for 1 minute then walk for 1 minute and 30 seconds, do it 8 times for … run for 1 minute then walk for 1 minute and 30 seconds, do it 8 times for 1 exercise. Do it every other day for 2 weeks then increse the times: run 1.5 mins walk 1.5 mins 8 times is 1 exercise. do that for 2 weeks and then increse it again to: run 2 minutes walk 2 mins, 8 times is 1 exercise.As you get fitter increse times acordingly but remember to do it only every other day.I promise that it will work and in around 3 to 4 months you will be running over 30 minutes constant without a break and you will get real fit.Dont waste money on the gym.




    This is HIIT the general timings can be tweaked but its all bout pushing to your max for a period of time then short rest period then repeat, its very good for burning fat and building up a level of endurance but its not easy when done right but if done right its about 15mins on the tredmill equivalent of an hour of plodding along (roughly) so there is no "right setting" as its all individual but would be something like "level 5 resting jog" --- "level 10 FULL OUT SPRINT" --- "level 5 resting jog" rinse repeat. Once you get a level of fitness then try pushing for an endurance run such as 2km, 3km etc etc

    When you start running also bear in mind that you may suffer from "shin splints an aching of the shin bone while running due to your strike posistion while running" if you do get yourself some advice on running shoes or research into pronounciation whilst running but note that sometimes its a case of work through as best as you can with warmup.

    Note if you want to run/"slim down" also look into diet as that can also impact upon your cardiovasicular levels.

    When I started at the gym I struggled to jog but now I actually enjoy plodding along to relieve stress and quite recently completed an hour long run and ensure that I always do a minimum of 2k per night currently whenever I'm there.

    Edited by: "Nailez" 4th Apr 2012
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