Newbie Question

Acoustic

Hey all

after a few months of cycling 100-200km a week and with the hour in the evening being lost and darker earlier ive reverted to gym work and like running now , im a 290lbs guy @ 29 years old and 6"2 and always told i hold my weight well , anyway that said i wanna lose weight and up the running and weights etc

ive started doing a constand 2km jog/run whatever you call it at 8.5 kph on the treadmill in 13.30mins

is that an ok time for a complete novice ??? any tips for longer runs and faster times appreciated

just invested in new Asic Kayano Gel 15 : )

so first run in them tonight

RoyMcC

Hi Acoustic, well done on setting some realistic goals there.

First of all, don't be concerned with your running speed. You'll burn just as many calories during steady-state running. Instead increase time/distance and get off the tready and out of the door if you can.

You'll not need me telling you that - to succeed, you ought to be reviewing your diet along with your exercise regime. You might want to get yourself some nutritional advice so that the benefits gained in the gym are maximised by good eating/drinking habits.

Best of luck, keep it up.

Acoustic

Hey Roy thanks for the advice

id love to go outside but im a heavy guy and i think the impact on solid ground might do some damage to knee's etc

so the treadmill isn't as bad as its a bit springy , i wanna say build up to 5km and then id hit the streets

yeah my diet monday to friday i dont think is too bad , its the long days on the weekend that kill me

RoyMcC

Acoustic wrote: »

id love to go outside but im a heavy guy and i think the impact on solid ground might do some damage to knee's etc

It might. The probability would be much reduced if you were to not to be clomping down on your heels (you may not be) as this certainly has implications for knee joints etc.

I'd advise, whilst you're on the tready, try to develop a nice, tall running action with footstrike towards the midfoot, which absorbs the impact much better. Get a running coach to take a look at you. It will pay off in the long term.

toomuchdetail

Acoustic, good start and you seem to have a basis of a plan which is great , I started in a very similar situation this time last year (270lbs, 6:2 and 40) .I had always done something to tick over but nothing serious but the diet was the big thing . Not sure about you but I commute and had a weakness for crisps and general crap on the hourly commute home in particular .Main thing is to break habits and my advice here is do not try and change everything at once , small changes make the difference .
some examples I found good were keeping a bottle of water in the car and filling up on it , keeping a bag of raisins in the car to munch on to fight the urge for crisps/crap , even down to filling the car with petrol in the morning which avoids stopping in the evening when hungry .
On the training ,the treadmil is eternally boring but if using it try and keep the gradient to about 1-1.5% as this mimic's the road gradient and also helps with your balance on the treadmil . Would advise getting out a little on the road/grass/beach as it allows you to run a little longer, would certainly not be concered about distance but more on time , aim for 15 mins for a week, 20 mins next week etc, only increase gradually and slowly.Add as much variety as possible to keep it interesting.
I could run a little but swiming was a weakness and had never really cycled but I signed up in Jan09 for a Triathlon in Nenagh(in pool) , best move I ever made .Completed 5 last year and a couple of other races.
Size/age ability is nothing out there so you should think about it.Great for motivation and for variety in training .
My main driver was fitness but the weight was an advantage , lost about 30lbs and this was with only changing 10% of diet - have to make those diet changes now as the training is reduced.
Not sure if any of this helps but as my name suggest I tend to ramble.