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I've been running informally for about two years now. Only since I joined PT in September have I actually been planning out my runs in an attempt to increase my fitness. I've gone from running 20 minutes daily to long runs of 70 minutes, but I don't think I'm any more toned or really lost any weight.
I'm really frustrated when I look in the mirror and see no change. I don't have the resources to join a gym, so running is really my only workout. Any suggestions?
Sun. Feb 12, 11:53am
Do you run on a treadmill or outside? Incorporating some hills into your run would help build and tone your leg muscles.
Another idea is to go get some hand weights - they don't cost that much, they last forever, and you could start doing some strength training exercises. LIke bicep curls, tricep extensions, etc. building more muscle will help your metabolism work faster and allow you to burn more calories throughout the day, not just during your runs.
Running intervals are also a good way to increase your metabolism. Run for a little bit, and then walk for a little bit. I've started doing that and have noticed a big difference.
Hang in there!
Sunday, February 12, 2006, 11:59 AM
Hang in there!
You wil see changes! Have you tried to incorpirate body weight workouts like pushups and tricep dips on a chair? These will help tone you up and incrase your muscle mass, which increases your metablolism rate .
Also, i would change up your runs, like jog 5 min, run 2 min, walk 2 min, sprint 4 min, ect ect, Your body may be getting used to this particular exercise and you should change it and your body will change too!
Sunday, February 12, 2006, 12:01 PM
Adding weight/resistance training is a fabulous idea. I workout at home to a line of videos called The Firm. You WILL see results with these videos.
Also, the idea about adding sprints or speed drills (run high knees or kick yourself in the butt with your feet for 100 steps or whatever) or doing lateral movements (run grapevines or just shuffle quickly to the side) really helps tone different muscle groups and helps you run faster and prevent injury. Good luck!
Sunday, February 12, 2006, 2:23 PM
Diet is also a factor. Do you eat more when you run more? Do you eat too many carbohydrates? Do you eat too many or too few calories?
Sunday, February 12, 2006, 8:28 PM
I really got into running outside this summer and had pretty much plateaued (sp?) by the beginning of September. Adding a hand weight program and incorporating circuit workouts (alternating weights w/ jumping rope for 2 min) really helped kickstart my weight loss and toning. if you are looking for some strength training ideas, i like the program from SELF magazine for getting lean muscle... they show the exercises in the gym but they are mostly adaptable to doing at home.
Sunday, February 12, 2006, 8:43 PM
I do some speed workouts, but perhaps I should incorperate them more frequently. Unfortunately, where I live there are no hills, but I could do more intervals.
Monday, February 13, 2006, 2:02 AM
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