New Runner Here - Asking Advice

K

karl78

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Hi everyone...yes it's a new years resolution but I am serious. I am sick to death of the crappy mass of flab I call an upper body. It's frustrating because with a shirt on people say I'm too skinny yet I will not go out in public w/o a shirt because of my man-boobs and 3 rolls of fat over my abs...

So I want to start running, I know I have SOME muscle underneath and I wanna see it. I have found some good tips on starting running but some things I haven't...for instance I live in the midwest, Is it ok to run in the cold? It doesn't hurt your lungs or anything? Plus I am completely at odds as to the time of day I should run. I have a very hard time waking up in enough time before work, I work until 6 and then I come home, it's cold and dark and I just wanna eat and relax because I'm tired.

Is morning on an empty stomach best? At night before bed? Also I'm looking to do a little something extra because it will be a while before I start weight training...for example are push-ups and sit-ups beneficial or will it just push my fat out further? Are jumping jacks a good way to burn calories when the weather is crappy?

Sorry for the long post, please share your experience with me
 
Karl,

Welcome to the board!

No such thing as crappy weather for running... Except ice! Running in the snow and rain can be loads of fun with the right mental attitude. You summed it up by saying, "I just wanna eat and relax because I'm tired." You need to kick that attitude right out the door and start something healthy and worthwhile bro!

Running in the cold is fine. Here is an approximate temperature range to clothing ratio that I use:

45+ F = shorts and singlet (tank-top, wife-beater, etc). Make sure they are made from poly something-er-other, not cotton!

35 - 45 F = shorts and singlet with cotton shirt on-top.

25 - 35 F = shorts and singlet with poly-type long john (long sleeved) top.

15 - 25 F = jogging pants, singlet, long john, wind-breaker, thin gloves, and winter cap.

5 - 15 F = poly long john pants, jogging pants, singlet, long john, wind-breaker, thin gloves, and winter cap.

-5 - 5 F = LAYERS!!!

As-far-as time of day, many people prefer afternoon to evening, because your muscles will be warmed up (and less prone to injury) from daily walking, etc. But, with a proper warm-up walk (~5 minutes) and some stretching after your run, you should be fine either way.

Don't eat for an hour or two before running. But, if you are running longer than 2 miles, bring some water. More than 6 miles and you will want some goo or power bar type thingy. More than 10 miles and you need lots of water, two goos, and some salt! More than 20 miles and you better have water stations setup!

Stay VERY hydrated and stretch to avoid common injuries.

Oh yeah... Don't increase your weekly mileage by more than 10% of the previous week.

:)

Have fun,
Rip
 
Thank you Rip, I was afraid no one was going to respond. You've given me some really good tips. I should be off my ass now instead of writing this but there is a serious snow storm here. BTW what is a singlet?
 
A singlet is a sleeveless shirt (in wrestling it is attached to the shorts). You should look into capilene, poly-something-lene type clothing to allow your perspiration to seep away. These are more expensive then cotton, but well worth it in the long run.

BTW - go out and run in the snow! Even if it is a short one. Start today... NOW!!! It is tough to motivate yourself in ornery weather! But, if you can run in the snow with wind and cold then you can run anytime baby!

:)

-Rip
 
rip said:
BTW - go out and run in the snow! Even if it is a short one. Start today... NOW!!!
Click to expand...

I DID!!! Damn it felt good. It was only 20 mins but it was my first. I'm gonna try every other day from now on.
 
Excellent! That is the spirit!

I am going for a 23 mile run tomorrow morning in downtown DC! I run with a group that is training for our first marathon (Feb 27). We run from the waterfront in DC up to Bethesda MD and back down to DC again.

When you get into longer distances, you may find that another runner or even a group will help mucho! Try looking up running groups in your area once you are consitantly running 40 minutes or more.

Keep up the great work bro!

-Rip
 
The front of my thighs are pretty tight and ache but maybe I just didn't stretch good enough, I'm sure I was using muscles I rarely ever use anymore. Oh well I have another 24 hours til the next run.
 
Stretching will help! But, remember that your muscles need to adjust as well. Give it a week, and you won't be nearly as tight.
 
They are definately sore today after my second run but it still felt great. This time I went the same distance without having to take a little walk break like I did the first time. I checked the route I take in my car and it was 1.2 miles! That makes me feel so good considering in high school I almost died trying to run the mile in gym class. Plus it is a bit hilly in my neighborhood and I ran in the snow, slush, and ice. Yay me! lol
 
Tonight I ran in the pouring rain complete with thunder and lightning, it was pretty exciting. I also went further than I had the previous 2 times (about 1.5 miles total) but was somewhat disappointed when I made it back in 15 mins. Oh well its my first week...
 
Dude, you are doing awesome! It takes 12-19 days for your runs to have a real impact on your capacities! So, give it two weeks before you start wondering, "have I improved."

Running in the rain can be exilerating! And, you have just done what many runners won't. That is: go out no matter what the conditions! Good for you! I am proud of you man!

-Rip
 
Thanks Rip, you've been a big help. :D
 
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