Anytime! I just remembered this has good nutrition basics as well.
I made my 30 minute goal this summer, but it took a solid year to do it - I had shin splints and I was very out of shape and had long stretches in that year where I didn't run at all. What really worked for me with running was a 10% rule - I would run every other day for the same length of time, and then I would only increase by ten percent the next week. I judged myself by time rather than distance, and went as slow as a snail, so I ran a very slow ten minutes for a week and then the next week ran a very slow eleven minutes. Some other tips: keeping your heart rate up for 30 minutes increases cardio fitness fast, so it's a great idea to run for a couple minutes and then walk until your heart rate starts to slow and then run again, instead of doing it all in one chunk. Listen to your body and never be afraid to NOT push yourself early on, because it takes way longer to recover from injury than to slowly increase your distance/time. Slow and steady gets you to the point where you can run the race. My cardio was obviously running, I don't know much about other kinds.
Weight training is not something I did, but it's something everyone will tell you is a GREAT idea for losing weight. Muscle literally burns calories when it's just sitting there. Make sure you're stretching to prevent injury in both weights and cardio!
I made my 30 minute goal this summer, but it took a solid year to do it - I had shin splints and I was very out of shape and had long stretches in that year where I didn't run at all. What really worked for me with running was a 10% rule - I would run every other day for the same length of time, and then I would only increase by ten percent the next week. I judged myself by time rather than distance, and went as slow as a snail, so I ran a very slow ten minutes for a week and then the next week ran a very slow eleven minutes. Some other tips: keeping your heart rate up for 30 minutes increases cardio fitness fast, so it's a great idea to run for a couple minutes and then walk until your heart rate starts to slow and then run again, instead of doing it all in one chunk. Listen to your body and never be afraid to NOT push yourself early on, because it takes way longer to recover from injury than to slowly increase your distance/time. Slow and steady gets you to the point where you can run the race. My cardio was obviously running, I don't know much about other kinds.
Weight training is not something I did, but it's something everyone will tell you is a GREAT idea for losing weight. Muscle literally burns calories when it's just sitting there. Make sure you're stretching to prevent injury in both weights and cardio!
Reply
Leave a comment