i want to start running again maybe 30-40 mins 4 or 5 times a week what are the benefits and how long before i
351836
yeah u'll c benefits ova time, but u shouldn't just run and dat's it...warm up before and stretch. when u warm up, do as many crunches, push ups dat yr body can handle, and relive stress and loosen yr body  by streching. drink plenty of water too. if u wanna be muscle woman, eat lots of healthy food w/protein and focus on special areas like yr legs arms, etc.if u wanna lose weight, eat lesser portions, and try to follow dat food pyramid. (Fo real, look at the food pyramid, it helps a lot)
831843
Run, push-ups. If you are going to an airbprne unit, start doing pull ups. If you can do it, start eating healthy food (not health food store food), like lean meat, vegetables, fruit, and high carb and protein food. Start your runs every other day. If you are a beginner runner, run for five minutes at a slow pace, walk one minute, run again at a slow pace. every other day, do as many push-ups as you can. Sit-ups and crunches every other day. If you have access to a gym, use light weights and the stair master. These worked well for me to get back in shape. The main thing you need to do is work on cardio-respiratory conditioning and endurance-strength conditioning.
384576
To stay motivated you should run with friends. Dont run on the same course over and over. Explore new places, make new runs. You may not feel like running at first but once you get started it is much easier to run. Try to enjoy your surroundings. To get in shape just go out and run. If you are doing distance races (1 mile/2mile/800 meter) you should run higher milage. Like five miles. If you are not in shape take it easy. For people just starting to run try 20 min. If you are experienced try 40 min or higher. Intervals on the track is a great way to build speed. which is very critical. Try doing a couple of 400's. For starters try 5-6. Then increase the amount when you feel u can. The point of a track workout is to get the heart rate up. For each 400 meter (1 lap) you should hit persistent times. Times should be all in the same range, laps should not be 70 sec. then 95 sec. Each lap should be at about the same time as the last on. You should have a five min. rest in between each 400. Time these and run them with friends. It will make it much more fun. Before the interval workout you should warm up for at least 10 min. You shouldnt have hard workouts everyday. This will lead to injury. After these hard runs, an easy longer milage (4-5 miles) is preferable. I am also in track.  Oh yeah and if you were able to go on the atkins diet, i wouldnt recommend it. You need carbs to energize yourself, especially if you do sports. Carbs are essential. I hope this info. is useful to you. Dont forget to stretch!
668702
running is an impact sport though not as bad as boxing or contacts. Don't start off running 6-7 minutes straight. Instead only run for about 2-4 minutes, walk for a few -3 and run a little more again. Don't try to run a mile the first day out because you will hurt muscles that aren't used to running. Run a 1/4 mile, walk 1/4, run 1/4, walk 1/4. DO this for like 3 days a week for a week or two to build your resistance and muscle up. Afterwords, go to 1/2 run, 1/4 walk, 1/2 run, 1/4 walk. repeat this again for a week or 2. Don't add too much too soon becaue you'll make yourself prone to shin splints or stress fractures or ankle sprains or arch pains. Also, when you run, USE RUNNING SHOES. Not tennis shoes or basketball shoes. RUNNING SHOES. What kind depends on you but remember this, you get what you pay for with running shoes. when actually running, pace yourself and try to hit with the heal and roll the foot forward and kick off with teh toes and plant of foot. don't make your knees stiff either. Stand up straight and breath in through nose, exhale through mouth. breath in, three or four steps, breath out. Good Luck.
499742
Depends on how tall you are. And no I would not push it, if you are feeling to have to catch your breath while running, don't. Start with walking and if you can walk well you can like walk two minutes and run one and built it up like that. Walking is a very good excescise so don't start running till you can walk long time. Good shoes are also important because you have to carry extra weight on your feet. Swimming is also very good excersise, because you don't have the weight to carry with you and is very good to build up your condition. Also biking is good excersise. Well remember don't push yourself, eventually you will get there and loose weight, don't expect any miracles. It could be even that you gain some weight at first since your muscles are tonung from the excercice. Good luck and take it slow, one step at a time. When i started running I was happy to be running one hole minute, now I run allready 8 years and I can run 1 hour 30 minutes without any problem. So everybody is different, take your time and keep on excersising. If you experience any chestpaines during or after excercise, stop and go see a doctor and he can help you build up a excercise plan.
542917
4-5 times a week.  Anything will work but do the one that works for you.  I personally like aerobics classes. I need both the social to get me there.  Like when one of my aerobics freinds asks where I have been, cause they haven't seen me.  I also need the pumped up feeling I get from the group workout.  howver, my brother needs the solitude of running.  Finding out what works for you is the most important.  \n\nI recommend all beginners start with walking.  It is easy, cheap and quick to start.  Walk like you are being chased.  Not a stroll.  Start with 1/2 an hour a day for a week or two.  then walk for 45 minutes.  Finally try to get it to 1 hour.  If you want to start running try it then.  But go slowly for your joints to build up the cushioning they need. \n\nMorning or night?  Studies have shown that am workouts are more effective but I know I won't do them which makes them much less effective if I don't do it.  I also love running at night.  Where I live it is safe and so much cooler to run at night.  I also do my exercise classes at night.  I am usually awake until 12-1 oclock anyways.  So finishing my gym routine at 8ish is not so bad.  The most important thing is finding the right time and place for you.\n\nThe rules listed above while a good idea would set me up for failure from the get go.  I would never be so disciplined in my life.  I have way to much going on.  It works for some people but I make mistakes and just keep going.  Sometimes in a week I won't get any exercise in.. but the next week I just pick up and keep going.  That is life.  Sometimes I also will eat the whole cake but I just try not to do itthe next time. \n\nWay to go you will feel better in the long run.  Also kudos for trying to find out as much info as you can.  Read it all, everyone has good things to say.  Then use what you learned and make it work for you.  Good luck
321347
You might be better off varying your distances. One well known book on distance running suggests that you break down your workout week like this:\nday 1 15%\nday 2 10%\nday 3 20%\nday 4 5%\nday 5 15%\nday 6 30%\nday 7 5%\n\nBased on roughly 60 miles a week that you plan to run, that would give you runs of 9, 6, 12, 3, 9, 18, and 3. \n\nI would make one of the 9 mile days a track workout with a couple of miles of warm-up, a couple of miles of warm-down and hard interval work in between -- repeat, 400s, 800s, 1000s or miles.\n\nI think that 1 good workout per day is better than 2 half-effort ones. If you want to run a second workout, I would only do an extended warm-up and stretch to get the kinks out from the night before.\n\nTo run 16:30, you have to average 5:18. You probably need to get your mile time down under 5:00, in order to able to run 5:18s for 3+ miles.
480025
start out by knowing your baseline-distance. Go for a run and see how far you can go. Use that distance as your starting point.\n\nFor weeks 1-8 you should run no less than 4 days per week.\n\nUsing 1 mile as a baseline example, increase your mileage by 1 mile per week for the first 7 weeks.\n\nOn week 8 drop back to 5 miles per run\n\nStarting on week 9 drop back to 3 days per week\n\nOn week 9 skip 8 miles, and do 10 miles per run\n\nweeks 10-13 continue with 10-12 miles per run (only 3 days per week)\n\nI think that after 13 weeks you'll feel comfortable enough to run 15 miles with some effor, but it will be possible.\n\ntry not to get discouraged and if it's possible find a running/work-out partner.\n\nin the first 8 weeks you should work on distance and not speed. This will help you to avoid injuries as your body gets used to the extra exertion.\n\nRemember to have fun and keep pushing yourself!
403341
Your training schedule will be divided into 16 weeks.  The schedule assumes that you've been running at least 12-15 miles a week for several weeks. \nKEY : \nR: Rest day. Do no running or other strenuous physical activity.\nEZ: An easy or recovery run done at a comfortable pace.\nXT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running.\nLSD: Long, slow distance runs of 1 1/2 to 3 hours in duration. These runs may include brief breaks for walking, stretching, hydrating, and bathroom visits. Beginners often cover these runs at their goal marathon pace, or slightly slower.\n    * *RACE: Occasional racing improves your fitness, and accustoms you to the realities of race day. Choose a race which will work on your footspeed and turnover--most likely a 5K or 10K.\n\nWeek 1 - 15 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 4-EZ R/XT 4-EZ R 4-EZ R/XT\n\nWeek 2 - 16 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 4-EZ R/XT 4-EZ R 5EZ R/XT\n\nWeek 3 - 18 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ R/XT 4-EZ R 6-EZ R/XT\n\nWeek 4 - 15 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 3-EZ R/XT 3-EZ 3-EZ 3-EZ R/XT\n\nWeek 5 - 22 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ 3-EZ 4-EZ R 7-EZ R/XT\n\nWeek 6 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ 2-EZ 6-EZ R 8-EZ R/XT\n\nWeek 7 - 26mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 6-EZ R/XT 4-EZ 3-EZ R 10-LSD\n\nWeek 8 - 20 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR 4-EZ 4-EZ R/XT 4-EZ R 8-LSD\n\nWeek 9 - 27 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR/XT 4-EZ 7-EZ R 4-EZ R 12-LSD\n\nWeek 10 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR/XT R/XT 7-EZ 3-EZ 4-EZ R 10-LSD\n\nWeek 11 - 26 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR R/XT 7-EZ R/XT 3-EZ R 16-LSD\n\nWeek 12 - 11 mi (plus race)\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR R/XT 3-EZ 8-EZ R R RACE*\n\nWeek 13 - 32 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR 5-EZ 3-EZ R/XT 4-EZ R 20-LSD\n\nWeek 14 - 28 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 8-EZ R 4-EZ R 13-LSD R\n\nWeek 15 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ R 4-EZ 3-EZ 9-LSD R\n\nWeek 16 - 13 MILES (39 WITH MARATHON)\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 3-EZ R 5-EZ 2-EZ R 26.2-RACE\n\nHope you find this helpful.
490102
Running/Jogging 2-3 times a week is the fastest way to burn calories and lose wieght the quickest!
369751
run distance.  I know it isn't fun, but it works.  Don't stop to walk, that is like giving up.  Work up to a few miles twice or three times a week.  Run for an hour straight.  That is the only thing that has worked for many people i know.  After you get into the routine, it's not that bad.  You should be able to eat anything you want as long as you keep the routine up.
1116494
You know - and anyone who reads this and runs alone should know - it really works to play games with yourself while running.\n\nYou can do intervals - speeding up for two minutes and then easing back for 5-7 minutes.\n\nYou can sprint and then walk a few times.\n\nChanging terrain can really help.  Have you done hills or stairs, for example?\n\nWhatever you do, workouts are much more fun when you don't have the chance to think about how long, tedious, and painful they are!  Focus your thoughts elsewhere and you'll be much happier for it, I assure you!
136678
Runners World often has good training plans. I also really like Marathon Guide. If the 1/2 is still several months off would be the ideal situation. You need to be putting in one to two long runs a week until you build up to about 14 miles. Running 5-6 days a week is ideal. You should do one day a week of speed work to help your overall time. Sorry to be vague but without specifics like how far away, how much you are training, it is hard to advise.
846238
You should be able to train for one in 4 months go to www.runnersworld.com. They have a great program that designs to your pace also great tips on traing, nutrition and a lot more. The program is free and it ranges from the beginner to the Elite runner
911013
start running the same distance  now and get urself into shape this way u wont get tired towards the end and will be able to push ur self
237
The answer, of course, varies for each individual depending on how fit you are, how often do you train and what your goals are. \n\nIf you are very aggressive, you can do it in 28 weeks. Start by walking, slowly, for a\nmile. Two days later, walk 1.5 miles. Every other day, increase the distance by half a mile until you get to 3 miles. Rest your muscles on the "off" day. Hold that distance on Tuesday and Thursday, while increasing by one additional mile on your weekend session (either Sat or Sun).\n\nOnce the long walk reaches 10 miles you can cut the distance in half every other weekend, increasing the long one by 2 miles each time. When the long one\ngets to 18 miles, you can do it every third weekend, covering 8-9 miles on the "short" weekends.\n\nAfter about the third week of training, insert a one min jog into your runs, after 4 min of walking. If this feels fine after 2 weeks, drop to 3walk/1jog. After 3 more weeks, drop to 2-1. If all goes well after another 3 weeks or so you could go to 1-1 during the week, and 2walk/1jog on the long run.\n\nFind the ratio that works best for you, that will leave you feeling strong at the end, and recovering fast from these long ones. The pace for all of\nthese should be very, very slow.
1146468
Essentially, you should probably change your routine to twenty minutes a day, four times a week.  You need to give your body time to warm up and let your heart rate pick up a bit.  Good for you for doing fifteen min. per day though!  When most people start a new exercise routine in conjunction with a good diet, you should begin to see slight results within three to four weeks.  After that, it will happen like rapid fire if you stick to your routine.  Good luck!