Runningart2004 and others, Please help me.

I have switched back to vegetarianism, and it seems to be helping me to lose a difficult 5 pounds. Go with low-sodium, low-sugar and low-fat foods. Fruit for breakfast after morning training, then pasta/rice and vegetables for dinner.

As for your training, I recommend doing 3 to 6 months of a combination of long bike rides, long walks (2 hours or more) and deep water "aqua jogging" in the pool.

I was in the same situation as you; didn't run a race for 7 years after college, but then I qualified for the 2004 Olympic Trials in the marathon.

thanks

My personal experience: I was up to 172 lbs., even with moderate running, when I was 36. Trouble was, that was essentially all the exercise I was doing and my eating habits were not very good. Big meals spaced at large intervals.

When my low back started killing me, I had to do something. I started going to the gym 4-5 times a week. Each day, I did 60-75 minutes of non-stop reps on a circuit of about 20 different exercises - it was basically an aerobic weight workout - a lot of focus on the core muscles. I got ripped (not bulky) and lost 15 pounds within about 5 weeks. My back pain went away. I also made a conscious choice to eat smaller amounts more frequently. My energy level went way up and I started sleeping better at night. I kept up with the running, which got easier and less painful because of the weight loss. In the end, with weight loss, you simply have to burn more calories than you take in.

Even though I haven't kept up that regimen (I really need to get back to it), I have kept the weight off by continuing to eat smaller amounts more frequently.

P.S. I'm 45 now.

I've seen people have luck shedding weight with some high intensity strength training. I'm talking about programs that are similar to P90X. I do a class a couple of times a week at my gym that consists of exercises like push-ups of various types, different kinds of squats (body weight only mostly), lunges, burpees etc... There is very little rest, if any, between exercises and you keep your heart rate up for the entire half hour. As a runner, I can really tell it has added some muscle strength that I needed without bulk. Good for weight loss, though I didn't need it, and getting the body prepared for the rigors of training.

I would defnitely recommend adding this type of program into other exercises as Satan mentions above.

b

Alan,

What do you think?

Kyle Parker wrote:

I am 40 years old and I haven't run a step in 3+ years but have the itch to get back to it. During the time off, I've done some lifting and played tennis 2X a week but have put on wieght and want to be smart in the return to running. I have about 35 or so pounds to lose, knees are killing me when I play tennis so running would be tough right now.

What is the smartest, best way to get back with excercise and diet? Goals are not major, just to run a few races again someday and be able to enjoy running like I used to.

If knees are killing you when you play tennis, WHY would you want to take up running????

Just shut up and do P90x and get it over with. It's a blueprint for 6-7 days a week, follow it and there are no excuses. Otherwise you could go to they gym, do a little of this, a little of that and you never really get into shape. Seriously, if you follow almost any plan for 3 months you'll get into shape...you just have to have a plan.

If your knees are shot then chances are you'll never run w/o pain. So find something else that inspires you. You need to find a competitive edge in another athletic endeavor, another way to "pound the body".

At the end of the day there is no secret to weight loss. Eat better, exercise with intensity. Go lift weights. Lift weights with intensity 4 days a week. Try cycling.

Alan

Example workout combining strength, bodyweight exercises, and aerobic conditioning:

Squat: warmup/ramp up to a max of 3-5 reps, reduce weight by 25% and rep out as much as you can.

Alternating/Simutaneous DB Bench, 12-15 reps

Alternating/Simutaneous DB Row, 12-15 reps

Alternating/Simutaneous Seated DB press, 10-12 reps

Alternating/Simutaneous DB Upright Row, 10-12 reps

Alternating/Simutaneous lying DB Tri Extension, 8-10 reps

Alternating/Simutaneous seated DB Curl, 8-10-reps

*Repeat 2-3 times. Little rest between exercises. 60-90s rest between sets of the circuit

Leg Crank: 25 squats, 25 lunges, 25 split jumps, 25 jump squats

1-2 sets. Take as much or as little time between exercises, sets and even reps.

Fun stuff.

Alan