Discussion Board

Debbie,

First, congratulations on the smoking cessation. This is a tough challenge and you've done it!

5Ks are a blast and what a great aspiration. Here's how you may well be able to break through that wall:

Mix it up with some interval training. That means your usual jog pace will have some push and release to it.

For example, you could start out your usual warm up pace. Maybe that is walk, or gentle jog.

Then, after 5 minutes, push hard for 30 seconds. Or find a landmark - tree or house, for example - in the distance, about 50 to 100 yards out. Run like crazy to it. Then, when you hit the mark, walk to recover. When you have your breath back, you can slowly jog another 5 minutes. Then repeat it again.

There are lots of ways you can mix this up, that's just one example. Of course, be sure that there are no contra-indications before you try interval training, with either circulation, blood pressure, or knees. That's my disclaimer.

What will happen is you'll push yourself in these intervals beyond previous conditioning. Then, in a couple of weeks, try the straight jog again. I'm betting minute 13 won't be what it used to be.

There are many uses for Interval Training, and breaking a jog or aerobic conditioning plateau is one of them. Give it a whirl and see what happens, then get back to me and we can adjust according to what takes place for you.

Lani

Debbie, wow, you already made it past the 13 minute mark! Congrats.

So, the interval program is set according to weight? Is that what you mean? Why not use your own weight as guide now?

That extra fatigue that comes with the intervals I always kind of enjoy - makes for a good sleep! If it zonks you too much, though, that's a sign to back off a little bit.

It will be fun to watch how you progress and it sounds like you like the interval idea. It is a tried and true way to bust past a plateau on endurance and stamina!

Cheers,
Lani

Debbie,

If you have other ways to work in intervals to mix it up with the jogging, it will be better overall on your skeletal system. If knees are uninjured and in good alignment, they can do quite well but there are reservations about repeated compression on the spine with jogging day in day out, year in year out.

So - you can also do incline treadmill, which would be more like a climb, and stationary bike.

Also, with the jog intervals, you can really turn it into a run;walk cycle. A brisk walk (without the impace of running) for the warm up and in-betweens, and then a run for the intervals. Mixing it up is good for the bod.

You can watch your system for the milk situation. If you feel it is having negative impact, then adjust from there.

And if your goal with jogging is body fat loss, tons of cardio is not as effective as mixing in some solid muscle work as well. Resistance training - with your own body, weights, or other fitness toys - can have a powerful interval element too AND exercising muscle utilizes lots of calories during and after the exercise.

At the same time, you are preparing for a running event, so having several sessions each week of what you are training for is important!

Lani

Deb, star on the chart for adding in the pushups (all women should be doing them!) and the reverse pushups for your triceps (them, too!)

Lani

Hi Debbie,

First, congratulations on your newfound lifestyle addition in jogging. I too cannot wait to get on the treadmill or hit the weights for my next session. Well done on your improvements.

Let me share my experiences in the hope it will inspire you further. My story is nothing special, my point will be to remind you that fitness gains can be made one step at a time. So improve as your body allows, but keep all your exercise activities safe.

So some 17 years ago at age 33, I was over 85kgs, standing 166cms high, so I was way overfat. I had never been interested in fitness before. So I started walking on the treadmill at the gym I just joined. Over time I increased my time walking time. It then became easier, so I started walking up slight incline, after that, I started running for short distances, eventually reached 3km, 5k, 7k, 8k, 10k. I remember the morning I reached 10km, I rushed home and had to sleep. It was so exciting though. Remember, my gains took time and I built it up as well.

Around this time my wife and I were looking for fat loss answers. Although we did not come across Dr McDougall initially, I still learned a great deal. Pritikin & Ornish were my first finds, so it did not take too long afterwards to find Dr McDougall, who confirmed everything I had researched and learned.

Although I have never been an outdoor runner and I have not been interested in marathons, my furthest run was 1/2 marathon and that was plenty.

Today, I cover 12 - 15km on the treadmill in one session (without a sleep afterwards), which is more than plenty for my requirements. As much as I love to run, I also love indoor rowing on the Concept 2 rower. This is a great full body workout. In 1 hour of rowing with a couple of drink breaks, I cover around 13 - 13.3kms.

My other love is to lift weights. Too much cardio can have an adverse effect on muscle size building, so that is why I limit my run distances.

I currently weigh in at around 67- 68kgs. Although I do not have big muscles, my muscle striations are easily visible as I have fairly low bodyfat levels and reasonably defined muscle structure albeit small in size. I of course follow the McDougall eating plan daily.

Jogging & running is certainly a very good thing for the body, but as we age, we must ensure that our bones, ligaments, tendons and muscles strengthen, which is why I choose to strength train with weights. I strongly advise everyone who is capable, to do so as well.

Best wishes for a great 2010.