fat, bald wears glasses wrote:
ok, so here is the deal, I was hurt and gained alot of weight, 30 lbs from my racing weight, 25 from where Id like to be,Im around 193.
how do you lose the weight with running but not get re-injured from running while too heavy ?
what distance or time would you start ?
walking ?
So you want to be 5 pounds heavier than your racing weight?
Unless you are well over 6 feet, you should weigh less than 170 for competitive running.
Try this:
1-3 weeks) 20-30 min at easy pace 4-6 x per week to start. 1 longer run per week.
3-4 weeks) 30-45 min 4-6 x per week. 1 longer run per week.
add in cycling (long as you can stand it -- 30-300 min) and swimming (30-90 min) or rollerblading (30-120 min) as often as your energy will allow. Eat as well as you can. Drop the really high-cal foods and sodas. There are a million ways to do this.
Make these "cross-training" workouts at easy pace so they burn mostly fat. That is all they need to be for. once you have dropped the fat, and run 30-50 mpw for 8-12 weeks, you will be able to resume whatever training load you have done in the past and should be back to the 150-160 level.