I've done something dumb, help me get in shape.

"Laird Andrew Neby Bradleigh" (andymcbradleigh) 04/05/2014 at 16:41 • Filed to: None

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So, I've promised that I'll run a half marathon in twelve months. No problem I hear you say.. WELL... I'm not a fit bloke att all.. I'm 194 lbs and 5 feet 8... I'm quite strong, and I I'm fast on shorter distances.. None of that will help me in a marathon.

Anyone here on oppo who runs? Suggestions needed ASAP :)

AthomSfere > Laird Andrew Neby Bradleigh 04/05/2014 at 16:48

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Geez, I hate running...

Work out at all? When I am "in shape" or was, I was 198lbs at 6'. Quite working out and lost 30 lbs in a couple months.

As far as running goes... Push your self every other day for a while I imagine is a good start. How far can you jog now? 1/2 a mile? Make it 1/2 a mile and 500 ft today. All I can give you though, my knees suck so running a marathon is out of the question if I want to remain able to walk.

jkm7680 > Laird Andrew Neby Bradleigh 04/05/2014 at 16:52

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Gym time! Just Eff around with a treadmill, drink lots of water and Diet. No Beer, avoid fast food. Try to go on a daily jog also!

Laird Andrew Neby Bradleigh > AthomSfere 04/05/2014 at 16:53

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I lift weights, can't jog at all.. perhaps 1/2 a mile to a mile at a slow pace.. I'm thinking I should start on a bike, and perhaps swimming..

And I HATE RUNNING.. hehe...

Aaron James > Laird Andrew Neby Bradleigh 04/05/2014 at 16:55

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Do the Couch to 5k plan. You can search it for various apps to help you track or click below for a handy PDF.

Couch to 5K

Laird Andrew Neby Bradleigh > Aaron James 04/05/2014 at 16:56

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Thanks, that looks like waht I need.

ttyymmnn > Laird Andrew Neby Bradleigh 04/05/2014 at 16:57

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I try to ride my bike for exercise, usually 10 miles a day. Last year, I got pretty good, got the mileage up, the pace up. My cardio was pretty good. Then I tried to play soccer. Your legs an cardio can be fine, but on a bike you're not hauling your ass around, and I'm no skinny minnie (about 225 lbs). It almost killed me. There are probably numerous training regimens available on line. Do a Google, and see if you can find one that appeals to you.

Good luck. We're all counting on you.

Aaron James > Laird Andrew Neby Bradleigh 04/05/2014 at 16:58

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Supposed to work wonders. You have plenty of time, start now and become a healthy runner in no time. Good luck to you.

Laird Andrew Neby Bradleigh > Aaron James 04/05/2014 at 17:03

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I'll start tomorrow. It actually looks feasible, even for me who have not done any running the last ten years :)

Singhjr96 > Laird Andrew Neby Bradleigh 04/05/2014 at 17:03

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Start running now. For you to run a marathon, you have to be in pretty damn good shape. Not only in the cardio department, but also muscularly. I don't care if you can only run a mile, run until you can't run anymore. You want to increase you endurance, so try running up until the point you can't run anymore, then run a little more the next day, and more the day after that. Run until the point where you can run the distance of a half marathon without any trouble. Most people who do marathons run twice the distance of what a marathon is just for workout. They'll do this every once in a while. Don't forget to neglect you short term running too though. Throw in a couple of days a week, like two or three, where you also do some hundred meter dashes, or sprints, then do a few miles afterwards. We all have to start somewhere right? If your trying to get in shape to run, you may as well join a gym and get strong too.

-p.s: don't take more than two days off from running, the third day you take off from running, you start loosing your cardio. In my honest opinion, just run everyday.

-p.p.s. Don't take more than 4 days off from lifting, the 5th day you start losing muscle mass, and the amount you lose in a given amount of time grows more and more the longer you haven't lifted. same goes for running.

p.p.p.s.I would lift every other day. on lift days do sprints, then do a mile or two afterwards. days you don't lift, focus on endurance, run like 5 miles, and throw in a few sprints.

p.p.p.p.s.:avoid things like coffee and soda AT ALL COSTS, and other drinks that dehydrate you. drinks lots of water. Also diet is one the BIGGEST factors in how good of a shape you are in. Eat lots of chicken and vegetables, and natural food. No fast food at all. Go for a few months without eating fast food, then you'll just stop craving it all together.

hethoughtofcars > Aaron James 04/05/2014 at 17:04

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Lol, I came here to post that! Just stick with it!

Aaron James > Laird Andrew Neby Bradleigh 04/05/2014 at 17:05

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Yeah, this was made with people like us in mind.

Laird Andrew Neby Bradleigh > jkm7680 04/05/2014 at 17:05

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No beer won't happen, but I guess I'll just have to run just a tad more then ;) Daily jog will happen, I'm gonna run/jog/walk for an hour before work every day now.

Laird Andrew Neby Bradleigh > Singhjr96 04/05/2014 at 17:09

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I'm inspired by a friend of mine who was about the same as me, and he started running a year ago, he finished his first half marathon today, he ran it at 1 hour 57 minutes. My biggest problem is that I HATE running... I love lifting.

jkm7680 > Laird Andrew Neby Bradleigh 04/05/2014 at 17:10

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Haha, That's a good idea.
Then no Bombay Sapphire for you! :)

Laird Andrew Neby Bradleigh > jkm7680 04/05/2014 at 17:11

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Hehe, perhaps a proper Gin and Tonic could be the reward every saturday?

jkm7680 > Laird Andrew Neby Bradleigh 04/05/2014 at 17:15

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Yes, that's your weekly reward, Haha.

AthomSfere > Laird Andrew Neby Bradleigh 04/05/2014 at 17:15

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Half a mile ain't bad I think for starting off.

When I used to jog, I would jog for a while, then sprint as far as I could, then jog and just do that. Before long it was 1/2 mile jog, 100 yard sprints for about a mile. After a couple months I could jog 2 miles twice a day pretty easily. I think teaching your body the mechanics of what you need to do is better if you are already in decent enough shape in the cardiovascular realm.

But I am no pro here!

Laird Andrew Neby Bradleigh > AthomSfere 04/05/2014 at 17:19

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I can sprint like a champ, 200m(1/8mile) dash is easy, I just can't run longer distances. But I guess it's all down to pushing my body to do stuff :)

AthomSfere > Laird Andrew Neby Bradleigh 04/05/2014 at 17:24

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Agreed, you have to push yourself and its gets easier. Just like lifting.

Eutropius > Singhjr96 04/05/2014 at 17:25

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Coffee is a diuretic but it provides more hydration than it drives off. The only reason to avoid caffeine is if you don't want to stop to have a leak or if you've got a heart condition.

desertdog5051 > Laird Andrew Neby Bradleigh 04/05/2014 at 17:35

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Let us know how it goes.

catkam623 misses his 944 > Laird Andrew Neby Bradleigh 04/05/2014 at 17:41

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i might be able to help, my experience is all from my cross team but since 12 miles is a workout for me now and i only started 4 months ago it could be useful. the first thing you want to do is find time to practice try for 5-6 times a week with at least an hour but 3-4 will do just as well. a standard schedule would be something like this to start out with try 3 miles monday, a mile tempo on tuesday, 4 mile cool down wednesday,4 by 800 repeats on thursday, and another 3 miles friday. cool down over the weekend and repeat the next week. gradually increase your mileage over time and don't forget to do preventatives and stretch. Before a speed workout do about a half mile warmup and a half mile cool down afterwards.

Laird Andrew Neby Bradleigh > catkam623 misses his 944 04/05/2014 at 17:45

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5-6 what mate? Total miles pr week? :)

catkam623 misses his 944 > Laird Andrew Neby Bradleigh 04/05/2014 at 17:50

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lol sorry no i meant try to run 5-6 times a week even if only for a mile because the resistance training is what allows you to keep on going through the upper miles but i accept thats not always reasonable.

Laird Andrew Neby Bradleigh > catkam623 misses his 944 04/05/2014 at 17:51

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Ahh,,, I see :)

Eutropius > Laird Andrew Neby Bradleigh 04/05/2014 at 17:52

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Cycling and swimming will both help with the endurance aspect but don't forget running properly is a discipline in and of itself, one which doesn't just come naturally, even to very fit people.

You'll want legit shoes too. General workout shoes or Airmaxes aren't going to cut it, you'll need to hit a specialized running store and get some advice and the appropriate pair of dorky Asicses.

Laird Andrew Neby Bradleigh > Eutropius 04/05/2014 at 17:56

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I'm talking with my uncle now (he's run both london and new york marathons) about shoes. I WILL BE fit next year. Thanks.

Grindintosecond > Laird Andrew Neby Bradleigh 04/05/2014 at 18:36

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look up the couch potato to 5k program. it works and is a great start.

catkam623 misses his 944 > Laird Andrew Neby Bradleigh 04/05/2014 at 18:38

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Wish I could be more helpful but without knowing your overall fitness and schedule this is the best i can do.

Laird Andrew Neby Bradleigh > catkam623 misses his 944 04/05/2014 at 18:39

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You've done more than enough mate :)

catkam623 misses his 944 > Laird Andrew Neby Bradleigh 04/05/2014 at 18:42

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if you need anything else or have any questions just ask also if you have access to a pool than cross training by swimming is also quite helpful.

Icemanmaybeirunoutofthetalents > Laird Andrew Neby Bradleigh 04/05/2014 at 19:08

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A half marathon is a big deal. There are tons of runner groups in all kinds of places. Go check out your running store to get yourself a shoe that suites you. They get you on a treadmill, check your gait and then recommend shoes. You can try them on and run. Those stores usually have/know groups who run together to prep for (half)marathons. They're a great way to get a regimented training routine down.

Laird Andrew Neby Bradleigh > Icemanmaybeirunoutofthetalents 04/05/2014 at 19:10

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Thanks :)

Singhjr96 > Laird Andrew Neby Bradleigh 04/06/2014 at 16:45

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That's pretty good. I love lifting too, but trust me, after you have been running for a while, you'll get the same good feeling after running that you get after lifting.

Singhjr96 > Eutropius 04/06/2014 at 16:56

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Hmm, turns out your body adapts to it after a while. Who knew.