TenKBabe said:Sam said:Hi,
I am Sam. 220 lbs (100kg) and 5feet 11inch in height.
I have been running 1 mile in 15 minutes since
past 2 months on a daily basis till now. Also go for an
hour long walk 2/3 times a week.
I find it hard to imagine "running" that slow.
This, and your weight, tells me you are just starting, and are
very out of shape. This will take time and dedication, but
it can be done. Lots of people start heavy and slow, and
are able to build up to a good fitness level and loose a good
amount of weight. It just takes time and dedication.
Quoted message said:Quoted message said:Started having pain in the lower back.It happens whenever I get up from
a sitting position. And pain in the knees while running.
Pain in the knees is classic. There are many causes, but
they boil down to too much running (not enough recovery days)
and/or bad form (landing too hard, or landing on your heals).
Bad form can also contribute to back aches. (Are you hunched/bent
over while running? Are you tense? Do you have poor posture?)
Because you describe knee and back pain, and have been running
every day, I'm guessing that you have already injured yourself.
You need to take some time off (from running) before you start
again. So take a week or two off, then read the rest of this...
(If the aches and pains don't mostly go away in a week or two,
you might need to see a doctor.)
Pain indicates injury.
Running "every day" is a very common cause of injury.
But, minor over-use injuries usually heal with rest.
Quoted message said:Quoted message said:Please tell me the quikest way to loose substantial weight, increase
running stamina and to get rid of these pains.
I don't think there is a quick way. It takes time.
To loose weight is simple. It is just:
calories-In less than calories-Out
Exercise helps to increase calories-Out.
Eating salads helps to decrease calories-In.
Any sustained change in your eating and/or exercise
habits will have an effect on your weight.
Similarly, to increase running stamina takes time.
Find a comfortable number-of-miles-per-week that you can
run, without injury. Then, increase that mileage a little
at a time. A commonly quoted figure is ten-percent-per-week
rate-of-increase. But that is for kids. Older people need
to increase their mileage slower than that. Figure ten-percent
per month, or even per quarter.
A very common mistake is to try to do it fast.
If you try to increase exercise too quickly,
you will just injure yourself. It is more effective
to start slow and easy, and build your program very gradually.
Whenever you feel *any* knee- or ankle- pain, take
an extra day off.
Quoted message said:Hi Sam. I agree with what Doug said. I hesitate to recommend any
exercise until you get your back checked out. Hopefully getting shoes
that are specifically for your running style will help. I would also
add that you need to vary your runs. Rather than running 1 mile at
15:00 per mile every day, alternate that with running longer, running
shorter, running faster, running slower, walking, and complete rest.
Try exercising every second day, or 3 days a week, for
30+ minutes each time. Work up gradually to 45+ minutes
each time. Duration matters more than speed. Walk as needed
during each workout, to get the duration that you want.
Gradually, you will find that you need less walking, and can
run longer distance/duration without having to walk.
The idea of "recovery" is to give yourself a day off.
Each time you exercise, you cause thousands of micro- injuries
in your muscles and tendons. As those heal, you get stronger.
If you work out every day, they don't have a chance to heal.
Older people (30+) heal slower than kids -- so we need to
be more careful to allow healing/recovery time.
