Damn I'm out of shape!!

Bobsama

Bobsama

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Jan 18, 2011
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I'm out of shape. Too thin, really, so I was never "in shape" in the first place. Earlier today, I stopped by a little store called Rhode Runner where I bought some new running sneakers (Saucony Mirage) and decided to hit the road tonight. I started around 8:25PM and ended around 9:05PM. It took me 45 minutes to run 3 miles. Forty five fucking minutes. A fifteen minute mile. To be fair, I went from 0 miles yesterday to 3 today so perhaps that's an achievement in itself but I seriously want to run that same distance in <20 minutes--and have the energy to at least jog it for a second time around.

(The general trip is from the end of my street to a yacht club and then back to my apartment.)
 
Gotta start somewhere. Heres a tip for running though. Super-hydrate before you run. About 3-4 hours before you plan on goin to run, chug 2 quarts of water.
 
If you want to get back into running here is what I suggest: (worked great for me)

bot is correct, ensure that you are super hydrated (always)

-never run 3 hours before you sleep
-do 90% of your workout @ 75%-80% of your hardest effort, with the last 10% as close to 100% are you can.
-Make sure your stretch out, twice before, twice after and once before bed.

have fun.
 
But how do you start building endurance? I know about the hydration stuff (and had a reasonable amount of water prior) and I'm looking at a small Camelbak (50oz or 70oz; undecided) that I can prepare before I run. I remember that room-temp water is better than cold water. I just don't know where precisely to start. I don't think 3 miles is unattainable so I've aimed there to start.
 
3 Miles is a good start.
-Run every other day for a couple weeks. Mon-wed-friday.
-On Monday do a normal 3-mile run early in the morning before you eat. Try doing it before the sun comes up before it gets hot. Keep a decent pace the entire time. Dont walk. You wanna keep your heart rate up

-On wednesday do roller-coaster runs. Shorten the length to 2 miles. A roller-coaster run is when you do 2 mins of jogging(we'll start you out easy) and then 1 minute of full sprinting. You continue this cycle for the entire 2 miles

-On Friday, try doin 2.5 miles in a hilly area(or if anyone else has a better idea for friday, shoot)

Every 2 weeks increase the length of each set by .5 miles.
 
By the way..roller coaster runs SUCK DONKEY BALLS. Doing a full sprint like that after youve already been running for a while on and off is miserable. But, its good for ya. You wont start increasing your stamina until you push your body past that wall. Expect a lot of suck

A couple more ideas for run training. I'd say stick with the ones I said for monday and wednesday as locks, let friday be your variable day. Mix it up with different things each week to keep it fresh.

http://www.livestrong.com/article/101947-exercises-hill-running/

Hill sprints are great too.
 
if you are out of shape cum to me i will love you longtime, and get your stamina back up and shape in gear in no time. ;)
 
I'll try the Roller Coaster thing. Or at least I'll keep doing these 3 miles 3 times a week. I can't from now to this weekend but I will on Monday. There's so few hills around here that I can't really do that type of endurance training. Remember, I'm in Rhode Island. The only hills I can really think of are on College Hill but those are pretty bloody insane if you ask me.

x=FAST=x said:
if you are out of shape cum to me i will love you longtime, and get your stamina back up and shape in gear in no time. ;)
Click to expand...

I've got a block of ice the size of your regular dildo. Want to try it out?
 
The only hills I can really think of are on College Hill but those are pretty bloody insane if you ask me.
Click to expand...

Hell yeah they are but it'll get your endurance up or give you a heart attack one or the other :) Seriously though what I've done before that helps is a little different variant of the rollercoaster method mentioned above and you can do this 1:1 or 1:2, or 2:1 whatever works best for you now. Run one mile at a normal or slightly higher pace than you currently run, then the the next half mile run easy, a slower pace, then pick up to a normal pace and do it all over again. There are a lot of variations of this, but just starting out again I wouldn't do sprints unless you're trying to get in shape in a hurry or for an event.
 
chivoX said:
my dick is like a rollercoaster
Click to expand...

Chivox, that "rollercoaster" you refer to in your penis is not made of love it's caused by scar tissue which creates bends or turns in an erect phallus. You can have this corrected with surgery.
 
Bobsama said:
But how do you start building endurance? I know about the hydration stuff (and had a reasonable amount of water prior) and I'm looking at a small Camelbak (50oz or 70oz; undecided) that I can prepare before I run. I remember that room-temp water is better than cold water. I just don't know where precisely to start. I don't think 3 miles is unattainable so I've aimed there to start.
Click to expand...

You don't need a complex workout really, just make sure you mix it up.


take it in little bites at a time, edurance will build as you increase the distance you are running over the period of 2 weeks. If you start with 2 miles on week 1, than move up to 3 miles week two, you will progressively increase you endurance.
 
run in soft sand for a mile is the equal to of about 2 miles on pavement soft sand running is the fast way to build endurance also another one is short sprints run as fast as you can for one block then rest one block ect. i have ran since i was young i do about 5 miles of soft sand every other day. I promise you if you run soft sand more then pavement for 2 weeks then hit pavement its like receiving a gift from god. not only are you faster but you can run a lot longer.
 
No soft sand here either (at least, not without going swimming). Perhaps I'll do it on College Hill when I get back next week. It's a good reason to head Downtown, after all. Kind of embarrassing to be going around in compression shorts, though.
 
you do not need to run in those. joggers dont even use them. over the fact swimming is also another good thing to do not only does it help you get in shape but is also another way to trim the fat the fastest.

if you want a work out routine just let me know i can give you one that i did. before i tried to join the Navy SEALs. Reason i was rejected was because of my fractured wrist that has plates and pins in it. Got to be perfect of health to be one of them.
 
One thing I do also is I feel very important and that is to regulate your breathing. It's the very reason they call cadence in the military. I always intake two short breaths on the left foot and exhale two short breaths on the right foot. It's sort of an : left foot " huff huff " right foot " puff puff ". Develop the right rhythm and you can run forever and not get cramps. I used that method all the time and can run for hours. Once I even passed Forrest Gump on my way to California. I admit I did stop once for a drink in the foot hills of the Rockies. You can do it!!! Good luck bro!
 
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