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Running
ok, so my exams will be over by this time next week, and i won't have any excuses for putting this off. for a while now ive been thinking i would like to start a fitness regime, to get fit and healthy, and ultimately lose some weight. im quite a determined person and ive found in games lessons at school that long distance running at a steady pace really suits me, and is something i can do well. my question is, for a beginner, how much running per week should i be doing? how long will (a rough guide) it take me to lose weight? im within a normal BMI for my weight and height, but ideally id like to move from being the middle range to the lower range for my height. how long do you think it would take to tone up, see results and lose some weight? (i eat pretty healthily already! 
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In order to lose weight the most effective method of running is "High Intensity Interval Training" - take a look here for more information. It's great - takes much less time (both to actually do and to see results) and really works! 
Well verything depends on your current fitness levels. go for a test run and see how long it takes to get you tired (but not out of breath). make sure you have a break of at least a day between runs to rest your muscles and increase your water intake. any exercise regime takes a couple of weeks to show noticeable results. If you are already at a healthy weight you may find that you have to increase the amount of (healthy) food you eat to make sure you don't lose too much weight. but fitness is such a personal thing. listen to your body, don't let it slack and don't push it too far.
clairey87
2 miles a day and you should see an improvement! Start by walking 100 paces then running 100 and by the end of the summer you should be able to run the whole thing. Do it first thing in the morning though. xx x x
Running can be quite bad for your joints- I wouldn't recommend doing it every day. 3 times a week is probably the most you should be doing if you're running a few miles each time. You don't want to get to your 40s and have no cartilige (sp?) in your knees!
As to the other questions- same as what everyone else said. Probably about 2 weeks to notice physical differences but you should feel your fitness increase almost every time you go running. Remember when you're exercising you need bigger amounts of certain vitamins (I think I read that somewhere- makes sense) to keep you healthy whilst you're pushing your body. Can't remember what they are but I'm sure you could google it. Otherwise I think Boots do multivitamins especially for people on fitness routines.
When your just starting out, run for a few minutes and then walk for a few minutes and so on. Keep doing this till you can cut down the amount of walking and increase the running time. This gets your body use to the regime. I'm currently doing this at the moment and each time I go for a run, Im running more and walking less.
I run 2 miles everyday. I think the best way to build up the stamina is to build up the distance; run a mile for a while, then run a bit further next week etc. I think if you run a bit, walk a bit you just beat around the bush because you don't get your heart rate up. I also go for a jog down a hill, across the bottom and then sprint up it a few times (I live on a hill) I think that might add up to interval training. Since I started I've seen positive results.
She said long distance suited her.
If you do say 30 minutes every day, and eat well, I guess you will lose maybe 2lb a week, for the average person weighing 150lb and 15% bodyfat, to get to 10% it would take maybe 4-5 weeks. to see a clear difference.
Although you would see a change within a shorter time and probably feel generally better, as well as notice that you find it easier to do the run.
If you do say 30 minutes every day, and eat well, I guess you will lose maybe 2lb a week, for the average person weighing 150lb and 15% bodyfat, to get to 10% it would take maybe 4-5 weeks. to see a clear difference.
Although you would see a change within a shorter time and probably feel generally better, as well as notice that you find it easier to do the run.
I believe the farlek method works on the same principle as HIIT. Much more effective than middle/long distance for fat burning.
Much more effective than middle/long distance for fat burning.if you're in the middle of the BMI don't worry.... moving to the lower end of the BMI for your height isnt good as a goal onto itself, the mid-range is ideal...
If you want to tone up and look in shape that way, do weights and circuit training... but this will make you gain weight (but look fitter) rather than lose it...
If you want to tone up and look in shape that way, do weights and circuit training... but this will make you gain weight (but look fitter) rather than lose it...
puppy
Running can be quite bad for your joints- I wouldn't recommend doing it every day. 3 times a week is probably the most you should be doing if you're running a few miles each time. You don't want to get to your 40s and have no cartilige (sp?) in your knees!
As to the other questions- same as what everyone else said. Probably about 2 weeks to notice physical differences but you should feel your fitness increase almost every time you go running. Remember when you're exercising you need bigger amounts of certain vitamins (I think I read that somewhere- makes sense) to keep you healthy whilst you're pushing your body. Can't remember what they are but I'm sure you could google it. Otherwise I think Boots do multivitamins especially for people on fitness routines.
As to the other questions- same as what everyone else said. Probably about 2 weeks to notice physical differences but you should feel your fitness increase almost every time you go running. Remember when you're exercising you need bigger amounts of certain vitamins (I think I read that somewhere- makes sense) to keep you healthy whilst you're pushing your body. Can't remember what they are but I'm sure you could google it. Otherwise I think Boots do multivitamins especially for people on fitness routines.
if you warm up befor you run/jog/spint whatever each day your joints should get used to it... but i do recommend a warm-up session of about 15 min max befor you start running. carry a bottle of water with you also, saves you getting dehydrated
Running is bad for people who run badly, as in land on their heels first.
Fartlek means "speed play" so is basically just altering your speed whilst running, if you run outside on normal terrain you will be fartlek training, as you will come across hills etc. which produces the same effect.
As she said long slow-distance running suits her HIIT isn't the most effective method. aa
Run for as much as you can comfortably in one week, for example lets say 1hour 4 times a week then increase your total time by 10% each week. Which means after a month you'll be running for 2.5 hours more per week(roughly) than you were at the beginning.
a
Contrary to what somebody said, you shouldna't notice improvements in fitness come every session, infact its quite likely that a few sessions will feel harder than they usually do - when this happens, you should still complete the required distance/run for the same amount of time, just do it at a lower intensity - ie. just run slower.
Noticeable improvements in your fitness will occur in about 6 weeks I reckon, the best way is to test yourselfa using a series of tests.
For example, to test your aerobic fitness you might want to do a 10k run or a 5k run, to test your anaerobic fitness maybe a 1mile run/1500m?
You'll know if you're getting fitter or not when your times improve, if they start getting worse though its a sign you're doing something wrong, which is why it is a good reason to test yourself regularly.
Fartlek means "speed play" so is basically just altering your speed whilst running, if you run outside on normal terrain you will be fartlek training, as you will come across hills etc. which produces the same effect.
As she said long slow-distance running suits her HIIT isn't the most effective method. aa
Run for as much as you can comfortably in one week, for example lets say 1hour 4 times a week then increase your total time by 10% each week. Which means after a month you'll be running for 2.5 hours more per week(roughly) than you were at the beginning.
a
Contrary to what somebody said, you shouldna't notice improvements in fitness come every session, infact its quite likely that a few sessions will feel harder than they usually do - when this happens, you should still complete the required distance/run for the same amount of time, just do it at a lower intensity - ie. just run slower.
Noticeable improvements in your fitness will occur in about 6 weeks I reckon, the best way is to test yourselfa using a series of tests.
For example, to test your aerobic fitness you might want to do a 10k run or a 5k run, to test your anaerobic fitness maybe a 1mile run/1500m?
You'll know if you're getting fitter or not when your times improve, if they start getting worse though its a sign you're doing something wrong, which is why it is a good reason to test yourself regularly.
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