Recommendation for heavy runners

FEDUP wrote in message
<[email hidden]>...

Quoted message said:

I weigh 250 lbs- 5'-9"; I have run all my life. I am 52 and
finding it

more

Quoted message said:

and more tough. I run three times weekly - at least 3 to 4
miles at a

time.

Quoted message said:

I was using New Balance shoes all the time. My last shoe
is a 1022. I am buying M1122 now. Any suggestions to make
life easier?
( Ihave been trying to lose weight- for ever- and have
been successful -

at

Quoted message said:

the most- in slowing down the weight gain over the years!!-
the only time i lost weight is when I got sick for 3 months
and was hospitalized last year- just as I got out of the
hospital- I gained every thing back!!)

Get sick again - really its the best way 🙂

"FEDUP" <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

I weigh 250 lbs- 5'-9"; I have run all my life. I am 52
and finding it more and more tough. I run three times
weekly - at least 3 to 4 miles at a time. I was using New
Balance shoes all the time. My last shoe is a 1022. I am
buying M1122 now. Any suggestions to make life easier?
( Ihave been trying to lose weight- for ever- and have
been successful - at the most- in slowing down the
weight gain over the years!!- the only time i lost
weight is when I got sick for 3 months and was
hospitalized last year- just as I got out of the hospital-
I gained every thing back!!)

Get some walking shoes. In the pas year I've gone from 245
to 163, so it can be done. I wouldn't consider running
until you lose at least 30 pounds. In the mean time, walk a
lot of miles. Walk 4 or 5 times a week for at for 2 to
miles at a time.

CALORIES OUT - CALORIES IN = WEIGHT LOSS

I don't care what diet you're using, the above formula is
the underlying key to weight loss. You have to eat less and
exercise more. I could go on and on about how I did it, but
I really don't want to bore the group with that anymore. ;-)
Besides, you'll have to find a way that motivates you to eat
less and excercise more.

Phil M.

--
"I gotta go. You're killin' me."

Stop running immediately, or you will have a massive
coronary.

"FEDUP" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

I weigh 250 lbs- 5'-9"; I have run all my life. I am 52
and finding it more and more tough. I run three times
weekly - at least 3 to 4 miles at a time. I was using New
Balance shoes all the time. My last shoe is a 1022. I am
buying M1122 now. Any suggestions to make life easier?
( Ihave been trying to lose weight- for ever- and have
been successful - at the most- in slowing down the
weight gain over the years!!- the only time i lost
weight is when I got sick for 3 months and was
hospitalized last year- just as I got out of the hospital-
I gained every thing back!!)

Quoted message said:

I weigh 250 lbs- 5'-9"; I have run all my life. I am 52 and
finding it more and more tough. I run three times weekly -
at least 3 to 4 miles at a time. I was using New Balance
shoes all the time. My last shoe is a 1022. I am buying
M1122 now. Any suggestions to make life easier?
( Ihave been trying to lose weight- for ever- and have
been successful - at the most- in slowing down the
weight gain over the years!!- the only time i lost
weight is when I got sick for 3 months and was
hospitalized last year- just as I got out of the hospital-
I gained every thing back!!)

Cross training does not work if you are looking for maximum
performance in a race, but it does work if you're trying to
get into shape. The problem with trying to do it all with
running is that you need a decent amount of mileage--more
like 30+ mi/wk than 10. And the problem with doing that when
you are heavy is that it can take quite a while to build of
the conditioning, and the injury risk can be quite high
(boys and girls, can you say "PF"?).

Alternating running and weightlifting on alternate days
works well in the early conditioning department. According
to ACSM stats, lifting continuously for an hour or so can
burn as much energy as a 5-6 mile run. I'm talking about
200+ reps (not counting build-up sets) in maybe 12-15 sets
with minimal rest periods. If you alternate weight and run
days (3 days/wk of each), you can burn quite a few calories
without forcing yourself to run mileage that might get you
injured until you're ready for it. I do not have a weight
problem, and when I do this, I end up stopping when my wife
complains that my face looks "drawn" because I've lost too
much weight too quickly!

Lyndon "Speed Kills...It kills those that don't have it!"
--US Olympic Track Coach Brooks Johnson

Life will immediately get better, as soon as you quit the
jogging, and get on a sensible diet. There are better,
safer, less harmful ways to exercise, than jogging. Plus you
don't have the shame, self loathing, and public ridicule, so
commonly found in joggers. Regards, Anne

FWIW - When I was heavy ,I started wearing Asics
Nimbus. Recommended for the weight and the way I run. I
would recommended going to a quality running shoe store
for advice.

I would also recommend kicking up you milage. I lost a fair
amount of weight preparing for and then running a marathon.
A great source of motivation. Also, and this will probobly
not go over well here, but I adhere to the Adkins diet. I
did phase one, prior to training for the marathon and lost
50lbs. During my training for the marathon, I adhered to
phase 4 of the diet. My experience with high milage running
while on Adkins has been great: better energy and less
lactic acid burn. I do load-up on carbs for runs of 18
miles and over.

Good luck on the wieght reduction.

"Phil M." <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

"FEDUP" <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

I weigh 250 lbs- 5'-9"; I have run all my life. I am 52
and finding it more and more tough. I run three times
weekly - at least 3 to 4 miles at a time. I was using
New Balance shoes all the time. My last shoe is a 1022.
I am buying M1122 now. Any suggestions to make life
easier?
( Ihave been trying to lose weight- for ever- and have
been successful - at the most- in slowing down the
weight gain over the years!!- the only time i lost
weight is when I got sick for 3 months and was
hospitalized last year- just as I got out of the hospital-
I gained every thing back!!)

Get some walking shoes. In the pas year I've gone from 245
to 163, so it can be done. I wouldn't consider running
until you lose at least 30 pounds. In the mean time, walk
a lot of miles. Walk 4 or 5 times a week for at for 2 to
miles at a time.

CALORIES OUT - CALORIES IN = WEIGHT LOSS

I don't care what diet you're using, the above formula is
the underlying key to weight loss. You have to eat less
and exercise more. I could go on and on about how I did
it, but I really don't want to bore the group with that
anymore. ;-) Besides, you'll have to find a way that
motivates you to eat less and excercise more.

Phil M.

--
"I gotta go. You're killin' me."

loose weight

Walk, Walk, Walk ... using "running arm motion" while
walking is the best exercise to conditioning and weight
loss. Running was created in our being to enable us to
move quickly and efficiently ... while burning the LEAST
about of fuel.

[email hidden] (ProfWdesk1) wrote in message news:<[email hidden]>...

Quoted message said:

Walk, Walk, Walk ... using "running arm motion" while
walking is the best exercise to conditioning and weight
loss. Running was created in our being to enable us to
move quickly and efficiently ... while burning the LEAST
about of fuel.

I agree with the walking suggestion completely. Take a half
hour walk ten minutes before dinner.

ProfWdesk1 <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

loose weight

Loose weight is especially disgusting. Folks with too much
of that definetly should try to lose weight.

"Mrsg" <[email hidden]> wrote in news:7ZmdnSgQ1J4Lx1XdRVn-
[email hidden]:

Quoted message said:

ProfWdesk1 <[email hidden]> wrote in message news:20040608202622.27620.00000837@mb-
m05.aol.com...

Quoted message said:

loose weight

Loose weight is especially disgusting. Folks with too much
of that definetly should try to lose weight.

Yes. Definitly [sic] ;-)

Phil M.

--
"I gotta go. You're killin' me."

Quoted message said:

Quoted message said:

ProfWdesk1 <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

loose weight

Loose weight is especially disgusting. Folks with too
much of that definetly should try to lose weight.

Yes. Definitly [sic] ;-)

Phil M.

--
"I gotta go. You're killin' me."

That's pretty funny, Phil. You're right. I goofed too. 🙂

Come on! That is a given. not fair

"FEDUP" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

I weigh 250 lbs- 5'-9"; I have run all my life. I am 52
and finding it more and more tough. I run three times
weekly - at least 3 to 4 miles at a time. I was using New
Balance shoes all the time. My last shoe is a 1022. I am
buying M1122 now. Any suggestions to make life easier?
( Ihave been trying to lose weight- for ever- and have
been successful - at the most- in slowing down the
weight gain over the years!!- the only time i lost
weight is when I got sick for 3 months and was
hospitalized last year- just as I got out of the hospital-
I gained every thing back!!)

If you want to lose fat, you need more mileage, plus a
measure of intensity.

Reality check: even three times your present weekly mileage
is quite moderate.

Three times 3 to 4 miles is just 9 to 12 miles, which
doesn't even add up to a half marathon. Twelve miles is a
weekly long run, not weekly mileage.

Once you have a decent mileage base, sprinkle in some tempo
running, VO2Max interval training and speedwork for a
complete pyramid. When you do intervals or speedwork, do at
least one mile of warmup and cooldown. These workouts can
still add up to 6 miles or more when the warmup, cooldown
and recovery jogs are taken into account.

From a purely fat loss point of view, the only alternative
to more training volume is aggressive dieting, which is
incompatible with endurance exercise and fitness in general.

You still have to eat reasonably. No matter how much you
run, if you overcompensate for the energy expenditure by
eating more than you burn, you will have a hard time losing
the fat. More mileage does mean more energy requirements,
but the supply should be carefully timed. You fuel up a
little before long runs and refuel afterward. Don't eat
large meals before a period of inactivity, such as going to
sleep. Suppose you are running a 20 miler the next day.
It's not useful to consume an extra 2000 calories the
previous evening for that run. It will just go through you
and produce fat in the process, since your glycogen stores
are full, and there is no other place to store excess
calories. Rather, fuel up a little just an hour or two
before the run, and then refuel afterward, when due to
depletion, your body is eager to store excess calories as
glycogen rather than fat.