View Full Version : Running Faster VS. Jogging up an Incline
I try to limit myself to only 30 minutes of exercise per
day. I figured that most people are far more likely to
stick with a daily routine if it consumes the least amount
of time possible.
I'm only interested in running/jogging as a cardiovascular
exercise, and as a way to control weight. I'm not training
for a marathon or anything. I am, however, concerned about
causing long-term health issues stemming from overly
streneous exercise.
So in the short exercise schedule I've alloted myself
everyday... would I be better off running faster in those 30
minutes, or jogging up an incline (via a treadmill)?
for cardio
(1)jog 30 minutes under Lactate threshold(while running
do not get out of breath) this is also known as the
talk test.once out of breath sugars are burn more
and fat less.
(2)also routines are kept is (1) least time (2) and more
important enjoyed plodzilla
Opticreep wrote:
>
> I try to limit myself to only 30 minutes of exercise per
> day. I figured that most people are far more likely to
> stick with a daily routine if it consumes the least amount
> of time possible.
>
> I'm only interested in running/jogging as a cardiovascular
> exercise, and as a way to control weight. I'm not training
> for a marathon or anything. I am, however, concerned about
> causing long-term health issues stemming from overly
> streneous exercise.
>
> So in the short exercise schedule I've alloted myself
> everyday... would I be better off running faster in those
> 30 minutes, or jogging up an incline (via a treadmill)?
"Opticreep" <opticreep@yahoo.com> wrote in message
news:9e1f277e.0407032243.6dd399df@posting.google.com...
> I'm only interested in running/jogging as a cardiovascular
> exercise, and as a way to control weight. I'm not training
> for a marathon or anything.
You may find, as I did, that all of the sudden I WAS
interested in racing.
I started out, just as you, last summer while on a diet,
walking on the treadmill 30 minutes or so a day.
In my log book, somewhere in October 2003, talking about
running on a treadmill, I wrote,
"I know that I couldn't run a longer stretch, but it's a
start! And no, I'm not going to run on the thing
consistently. Frankly, I just don't think that running is
all that good for you. Is the extra 50 calories or so worth
it, for the pounding it puts on your body? I think not."
Well, now I think that's pretty funny. Obviously, it's not
about the calories anymore, and I've read plenty of
information now that says that the stresses put on joints
are not as bad as "conventional wisdom" had thought.
Then, back in April, I was evaluating my purpose for
running, I found this in my log
"Do I want to do this for competition and races? Maybe. I
haven't been in any races yet, and I don't know of any I'll
be in soon. Still, I'd like to get myself down to a pace
where I could do "decent" in races. But, I'm not ever going
to run a marathon. Or even a half marathon"
Well, I've now done one 5K and one 10K, and I'm looking for
another race in July and one in August. I'm already up to
running 13 miles on my long runs, and I'm going to do the
1/2 marathon in Philly in Sept. I'm debating, at this point,
whether to try for the marathon in Philly in November, or
whether I should wait for spring.
So, once you get "bit" by running, you may, in fact, change
your mind.
Regarding overly strenuous exercise. It's only strenuous of
you're not prepared for it. You need to build up a base, as
it were. You must realize that walking fast now is easier
than it was when you started. Same deal with running. I
can't go out, right now, and run 20 miles without hurting
myself. I've only worked up to 13. But, if I add a mile each
week to my long run, I should be able to do 20 miles by
September.
For now, if you want to simulate running outside, "they" say
that you shoudl run with the treadmill at a 1 degree
incline. Thing is, though, it is still more cushioned than
what you're going to get on the street. After I started
running outside, I found I couldn't stand the treadmill any
longer. I only use it when I need to know exactly how fast
i'm running, or to simulate hills (of which I have none
around here). Even with music and TV, I can't stand the
treadmill. I am dreading the winter because I'll have to use
the treadmill more.
YMMV
Opticreep wrote:
> I try to limit myself to only 30 minutes of exercise per
> day. I figured that most people are far more likely to
> stick with a daily routine if it consumes the least amount
> of time possible.
>
> I'm only interested in running/jogging as a cardiovascular
> exercise, and as a way to control weight. I'm not training
> for a marathon or anything.
> I am, however, concerned about causing long-term health
> issues stemming
from overly streneous exercise.
Use it or lose it, with the following caveat.
To avoid health issues, build up your body, do not break it
down. This means you must allow for recovery in your
schedule, even if you do not push the distance. Running
stresses the muscles, then the body repairs the muscles
during recovery, and, you get stronger and fitter. However,
it takes at least 48 hours for muscles to recover! So, if
you go hard one day, go easy the next. Also, take an
occasional week off and just walk or cycle.
Warming up carefully, perhaps by spinning, walking or other
drills, reduces wear and tear. If you can, run on unpaved
surfaces which favor the legs. Uphill running punishes the
legs less, with great benefits for form and CV fitness.
To reduce wear and tear, develop an efficient, quiet, low
impact running form with little or no vertical bounce. Be so
quiet you can sometimes surprise walkers as you overtake
from behind. Faster sessions usually improve form.
Overstriding has to be the most common mistake. On a
treadmill, watch yourself in the mirror and adjust as needed
to emulate efficient runners.
>
> So in the short exercise schedule I've alloted myself
> everyday... would I be better off running faster in those
> 30 minutes, or jogging up an incline (via a treadmill)?
Opticreep wrote:
> I try to limit myself to only 30 minutes of exercise per
> day. I figured that most people are far more likely to
> stick with a daily routine if it consumes the least amount
> of time possible.
It depends on the person, their interests, and other
demands of life. Some people prefer short every day so it's
a daily habit, while others might go longer every other day
because they enjoy running trails longer outside and prefer
diversity from day to day. It's personal preference and
goal oriented.
> I'm only interested in running/jogging as a cardiovascular
> exercise, and as a way to control weight. I'm not training
> for a marathon or anything. I am, however, concerned about
> causing long-term health issues stemming from overly
> streneous exercise.
Many tm's provides a relatively absorbent surface (compared
to asphalt, but not compared to soft fluffy snow). A side
benefit of running - besides CV and weight control - is that
it is weight bearing and you'll build up your
musculoskeletal system over time - or slow the deterioration
with age. Many doctors recommend running as a good form of
exercise because it *is* weight bearing - *assuming* you are
moderate in your buildup. I'm not sure you'd get too overly
strenuous on a tm for 30 min a day (at least not compared to
images in my mind of strenuous), unless you try to do too
much too soon in terms of speed or incline.
>
> So in the short exercise schedule I've alloted myself
> everyday... would I be better off running faster in those
> 30 minutes, or jogging up an incline (via a treadmill)?
Most people, I think, increase intensity easier with the
least impact using the incline, but you might want to
increase gradually over days or weeks, depending upon what
you've been doing in the past. And there's nothing to say
you can't run faster up inclines, once you've built up to
it.
Why either / or? I'd alternate what you do each day - unless
you're one that needs to have a fixed regimen to get it
done: that is, same time, same place, same exact exercise.
Suggestions for various flavors of tm exercises might be
easy, "steep" (maybe start at 5% and work up to whatever
your tm allows, usually in the 15-20% range, I think, over
time), medium (5-10%), speed, then you can increase speed on
any of these as you get stronger and more fit. Always warm
up/ cool down before starting/ending the fast or inclined
portions (either before your 30 min or during first part of
it). The incline will also use some muscles differently than
flat running. Variation in slope can help reduce potential
for overuse injuries, which I think are more likely if you
do the same thing every day. If your tm is programmable, you
might try a hill workout with fartleks or intervals
(alternating hard / easy segments of time).
The different intensities of exercise may use proportionally
different substrates while you're active, but will affect
your metabolism afterwards also. That is, you'll still burn
substrate after you're done, mostly dependent on intensity,
whether it's from speed or hills. Obviously running inclines
faster is best for increased intensity - but you need to
work up to that.
Caveat: I'm a hill lover.
Just my $.02.
Dot
--
"Success is different things to different people" -Bernd
Heinrich in Racing the Antelope
"Opticreep" <opticreep@yahoo.com> wrote in message
news:9e1f277e.0407032243.6dd399df@posting.google.com...
> I try to limit myself to only 30 minutes of exercise per
> day. I figured that most people are far more likely to
> stick with a daily routine if it consumes the least amount
> of time possible.
>
> I'm only interested in running/jogging as a cardiovascular
> exercise, and as a way to control weight. I'm not training
> for a marathon or anything. I am, however, concerned about
> causing long-term health issues stemming from overly
> streneous exercise.
>
> So in the short exercise schedule I've alloted myself
> everyday... would I be better off running faster in those
> 30 minutes, or jogging up an incline (via a treadmill)?
Since you are wanting to optimize energy expenditure, I
suggest using the ACSM formulae for energy expenditure
in running.
VO2 (ml/kg/min) = 0.2*V + 0.9*V*G +3.5
V=Velocity in m/min (1 mph= 26.8 m/min) G = Grade in decimal
(2% = 0.02)
Multiply by body weight in kg (pounds/2.2). Divide by 1000
to convert ml to Liters
Multiply by 5 to convert to kilocalories per min.
You can then see if 8 mph = 7 mph @ 1% (I have no idea
if it does).
As for the fears of overstrenuous exercise, training for a
marathon does not have to overly strenuous and neither does
running more than 30 minutes per day.
Bill wrote:
> Opticreep wrote:
>
>>I try to limit myself to only 30 minutes of exercise per
>>day. I figured that most people are far more likely to
>>stick with a daily routine if it consumes the least amount
>>of time possible.
>>
>>I'm only interested in running/jogging as a cardiovascular
>>exercise, and as a way to control weight. I'm not training
>>for a marathon or anything.
>
>
>>I am, however, concerned about causing long-term health
>>issues stemming
>
> from overly streneous exercise.
>
> Use it or lose it, with the following caveat.
>
> To avoid health issues, build up your body, do not break
> it down. This means you must allow for recovery in your
> schedule, even if you do not push the distance. Running
> stresses the muscles, then the body repairs the muscles
> during recovery, and, you get stronger and fitter.
> However, it takes at least 48 hours for muscles to
> recover!
Nonsense and this depends entirely on the training load.
Heavy training loads may require this much recovery, lighter
workouts can be done daily or more frequently.
> So, if you go hard one day, go easy the next. Also, take
> an occasional week off and just walk or cycle.
>
Yes to the latter, maybe to the former. Hard day/easy day is
a classic time tested schedule but some athletes (this is
becoming common in cycling, maybe not so much in running)
find that doing 2 hard days followed by 1-2 recovery days
stimulates better fitness.
Lyle
gentolm <gentolm@boeing.com> wrote in message news:<40E7B83F.B4667B45@boeing.com>...
> for cardio
> (1)jog 30 minutes under Lactate threshold(while running do
> not get out of breath) this is also known as the talk
> test.once out of breath sugars are burn more and fat
> less. (
So Donovan ol' chum, above seems to the documentation you
have so frequently asked me for in our "best way to lose
weight" arguement.
Great Marathon man wrote:
> gentolm <gentolm@boeing.com> wrote in message
> news:<40E7B83F.B4667B45@boeing.com>...
>
>>for cardio
>>(1)jog 30 minutes under Lactate threshold(while running do
>> not get out of breath) this is also known as the talk
>> test.once out of breath sugars are burn more and fat
>> less. (
>
>
> So Donovan ol' chum, above seems to the documentation you
> have so frequently asked me for in our "best way to lose
> weight" arguement.
While I can't parse the above, I will only comment that what
you burn DURING exercise has no relevance on what you lose
from the body.
That is: it is not necessary in the least to 'burn fat'
during exercise to lose bodyfat.
Lyle
On 2004-07-04, Lyle McDonald <lylemcd@grandecomIMRETARDED.net> wrote:
> Yes to the latter, maybe to the former. Hard day/easy day
> is a classic time tested schedule but some athletes (this
> is becoming common in cycling, maybe not so much in
> running) find that doing 2 hard days followed by 1-2
> recovery days stimulates better fitness.
See P143 of Daniels ("The benefits of back to back quality
days"). Also, take a look at the 1500-3000m program and the
5k-15k program.
Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
opticreep@yahoo.com (Opticreep) wrote in message news:<9e1f277e.0407032243.6dd399df@posting.google.com>...
> I try to limit myself to only 30 minutes of exercise per
> day. I figured that most people are far more likely to
> stick with a daily routine if it consumes the least amount
> of time possible.
>
> I'm only interested in running/jogging as a cardiovascular
> exercise, and as a way to control weight. I'm not training
> for a marathon or anything. I am, however, concerned about
> causing long-term health issues stemming from overly
> streneous exercise.
>
> So in the short exercise schedule I've alloted myself
> everyday... would I be better off running faster in those
> 30 minutes, or jogging up an incline (via a treadmill)?
Here's what I find a bit unusual in this message - I've
never heard of "long-term health issues stemmping from
overly strenuous exercise". Seriously, I mean yes, if you
never run and go out and run 10 miles, chances are you will
injure yourself - but, even that would not hopefully be long-
term. What do you mean by "long-term" health issues?
"Sam" <marathonman@mindspring.com> wrote in message news:<vm3Gc.5654$oD3.1288@newsread1.news.pas.earthlink.net>...
> "Opticreep" <opticreep@yahoo.com> wrote in message
> news:9e1f277e.0407032243.6dd399df@posting.google.com...
> > I try to limit myself to only 30 minutes of exercise per
> > day. I figured that most people are far more likely to
> > stick with a daily routine if it consumes the least
> > amount of time possible.
> >
> > I'm only interested in running/jogging as a
> > cardiovascular exercise, and as a way to control weight.
> > I'm not training for a marathon or anything. I am,
> > however, concerned about causing long-term health issues
> > stemming from overly streneous exercise.
> >
> > So in the short exercise schedule I've alloted myself
> > everyday... would I be better off running faster in
> > those 30 minutes, or jogging up an incline (via a
> > treadmill)?
Running on a hill and running on a treadmill are obviously
different! If you are on a Treadmill surely it will get
boring looking at a mirror / window no weather / hot/ cold/
snow, wind or rain no sunsets /sunrises no scenery, trees to
pass or grass underfoot. sand dunes are always fun if you
want a little pain. people in spandex may be a reason to run
in the gym - up to you. no dogs eggs to step in either.
think of the way the joints are being used. you could
maintain a relatively stable hip position on a treadmill
with your legs doing all the work underneath you, the hip
flexors and ankles would get largely the same workout as on
a treadmill, i think, but not the quads and glutes because
your not driving yourself forward on a treadmill. if you
want to work harder as you climb a hill you don't have to
risk falling off when you look down to interfere with the
settings. to maintain your hips in a stable position above a
moving belt is different to moving your hips up the hill.
you will probably involve more of your upper body in getting
up the hill as well where you won't on a treadmill. probably
a better sense of achievement when you have completed 10
reps on a hill than the equivalent distance on a treadmill,
but, then you have to go downhill also, which has benefits
as now you are into interval training which will possibly
burn more energy depending on your approach. if you want to
train at a balls out pace then you can quite safely collapse
at the top of a hill. Quality training covers more than just
calories burned. TMPOV
But then how do you warm up, train, warm down in 30minutes?
does that include time for stretching? not that that suits
everybody of course!
Cheers James
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