A few beginners questions

DemocAnarchis

Hey guys, I've made a decision that I need to get a lot fitter than I am at the minute, been putting it off for a while. Im not overweight - 6ft and 80kg - but I am pretty unfit. I was working for a while and cycled for about 35 minutes a day but wasnt intense cycling. Noticed a bit of an increase in my stamina, but back at college now and would like to try something different.

I was considering getting into running, but I dont really have a clue where to start, so I have a few questions that I'd like to ask:

What kind of duration/frequency is nessecary to improve fitness as opposed to just maintaining it?

Are there specific foods that would be of benefit or just follow the general healthy eating guidelines around this forum?

Any reccommendation on gear, or will any old pair of runners do?

Thanks guys

BossArky

If you are going to run you will need a proper pair of running shoes. Go to a sports shop and ask them to do a gait analysis. This should involve running on a treadmill for about 1 minute whilst they video your running style and then recommend a shoe.

"Any old a pair of runners" could include those things that Kurt Cobain wore in the video for Teen Spirit. Don't run in these unless you are looking to get injured!

Start off aiming to complete something like 3km. Once you have done this for a few sessions and are comfy with the distance (no stops) start looking at increasing the time.

General running goals would be something like 3km in 15 mins, then 5km in 25 mins, 8km in 40mins, 10km in 50mins....i.e. 5 minutes per km.

Include intervals; running average speed for 400m, increasing to a sprint for 200m, then back to average for 200m, repeat... as long as possible once you are bored running at a flat speed.

These are just pointers...

brendansmith

BossArky wrote: »

"Any old a pair of runners" could include those things that Kurt Cobain wore in the video for Teen Spirit. Don't run in these unless you are looking to get injured!

Converse were originally basketball shoes ill have you know!

Roper

There's really no need for gait analysis unless you're experiencing problems. It's overkill really. A good pair of runners will set you back €80-150 and the brands you should look for are Asics and NB. Adidas and Nike do some good running runners but it's a bit hit and miss with them so you're better off sticking to Asics.

Your best investment after initially getting on the road will be a stopwatch if you're looking to imprve fitness. www.mapmyroute.com is a handy website for knowing how how far you're going and the stopwatch will help you set goals and improve your times.

Best of luck!

dcRoadie

Hello,

I'd follow BossArky's advice on this one, there's no point in buying a pair of runners and getting yourself an injury because they're the wrong ones. If you're gonna spend €100 on a pair of runners you may as well do it right.

Avoid all of the Champion/Marathon sports shops they haven't a clue - Amphibian King in Bray can carry out a gait analysis and stock Asics, New Balance, Mizuno, Saucony, Brooks etc., I've just bought a pair of Mizuno there having always worn Asics and my running has been transformed, that's not to say that Asics are poor runners, they just weren't right for me.

Cheers.

BossArky

Roper wrote: »

There's really no need for gait analysis unless you're experiencing problems. It's overkill really. A good pair of runners will set you back €80-150

Gait analysis is free (in my experience), so if you are in a shop buying expensive runners you may as well go for it.

I must admit that spending €80 upwards on runners wouldn't have been top of my priorities when I was a student. I barely had two slices of bread to rub together!

Roper

I wasn't implying they charged, just that it's more hassle than needed in all probability. Most runners I know have never had gait analysis and most are problem free.

Still, if you have the time and are so inclined it's not a bad idea.

Brods

Similar situation, been out running 5 or 6 times a week doing around 5km in 25mins now. I live half way up a hill so that when I run around the block I can either run downhill or uphill first, does this make any difference? Just wondering for when I increase distance which'll be easier, thanks!

ps Hope ya dont mind the hijack