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markdude
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Joined: 08 Jan 2009
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 Posted: 01/08/09 - 17:01 Post subject: Newbie- sorta - start up a 16 week program for April 10k run
Hello everyone, well, I am hoping to get a bit of help. I am a treadmill runner because I have kids at home, and its the only consistent way I can run. I can run right now at the fastest, 3 miles in 30 minutes. Although when thats done, I feel like collapsing. I am 31 years old.
My questions are...
- I want to do a 10k run in April, is there a good 16 week program out there, with speeds I should be running at.
- Not only speeds, but what is best, is it one consistent speed, or one of those treadmill settings with fast-slow-fast-slow etc?
- I dont want a whole eating program, but I would love some snack suggestions that are healthy and with my running will help lose a bit of my gut.
I much appreciate any of your input. I really hope I can make this work, I have started running lots, but typically stop after a month or so.
Mark.
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Ub1476
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Posted: 01/09/09 - 18:29 Post subject:
I'm no professional, but I can give some friendly advice I guess.
Variate and don't train too hard, running should be fun. Make sure you have 1 day when you run for a long time. Maybe even two hours. You might as well do a walk with your children, as walking quickly increases the heart rate quite noticeably. Also do intervals. You should run at 90% of your max for a short while, then walk the double of that time. Repeat 10 times. If you don't have heart rate monitor, get one. There's tons of places which can recommend certain programs based on age and heart rate. It's a runners best friend I think.
After I run I drink a (very) small amount of Gatorade/Powerade and a glass of water + I eat a banana. Remember when you run, you loose nutrients so it's important to get it eat after exercising. Then I do stretching. Stretching is very important and doing some upper body strenght training is so as well. Do a 3*12 or whatever works for you in pushups.
For snack I always make sure there are fruit and vegetables in the fridge and I might take a "Simple Harvest Granola Bar". Healthy and keeps your energy up for a short while. Otherwise smoothies are really good. If you have a mixer, put in some blueberries, strawberries, a banana, ice and juice and you have super-healthy drink which will make your stomach full. I also suggest yogurt, which is a good source of calcium. In case I get really hungry I have some oatmeal bags which I just put in the microwave for two minutes and it's ready to go.
Also I strongly suggest you drink White tea. It's probably the most healthiest drink available. 12 times more C vitamins in one cup of tea than in a glass of orange juice. Also it has 3 times more antioxidants than Green tea (which has a lot of antioxidants). Take a look here: www.adagio.com.
Also remember to loose weight, running at low intensity is the best. To train muscles run at high intensity. But as said, for overall fitness, change is recommended. Plus make sure you eat enough proteins so your muscles can rebuild. Nuts is a good resource of this (and certain cereals).
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markdude
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Posted: 01/10/09 - 11:48 Post subject:
thanks for all the info, I really appreciate it. So when you say running at low intensity is best for losing weight, you just mean slower speeds, but longer distances?
I will look into getting some white tea, I have never heard of that, but thats greats to know. I will also check out a heart rate monitor.
thanks again.
Mark.
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