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question for runners
for those of you who run/ jog as your exercise-
when you run, how long do you run for, in minutes? what is your goal (weight loss, general fitness, marathon training, ect)?
i know that 30 minutes of exercise is recomended for general health, and 60-90 minutes for weight loss, but isn't that for low to moderate intensity while running counts as moderate to high intensity? shouldn't that make the times different?
i'm not aiming for weight loss, i just want to be fit and prevent any weight gain. how long should i run for? or, i suppose, how far?
Wed. Nov 15, 6:16pm
All very good questions and I will answer with what I do:
I run 4 times per week. Mondays I run for 40 minutes, Wednesdays I do an interval (sprinting alternated in my regular speed) for 35 minutes, Thursdays I run at an incline about 3 miles and Saturdays I do another 40 minute run. Each day ends up about 3 miles.
I also incorporate pushups, light weights and yoga on days I do not run.
I have lost 20 pounds with this plan along with healthy eating habits and am currently maintaining my goal weight.
I hope that helps! It's what worked for me! Good luck.
Wednesday, November 15, 2006, 6:27 PM
I run with the goal of maintaining weight loss and perhaps someday running a marathon. My runs range from 40 min - 2 hours, with sprint intervals and hills as the above poster mentioned. I also bike, lift weights and horseback ride. My body has adapted to all this exercise and I am maintaining my weight, but I still watch what I eat very closely.
Running can be high intensity, but your body will adapt, so you need to keep your routine varied no matter what you choose. You may want to start with 30 minutes, 3x a week and then change to 20 min 3x a week with a 60 min run on another day. Also, weight lifting will help keep your body toned and balanced.
Wednesday, November 15, 2006, 7:25 PM
I usually jog for about an hour, 3-5 miles depending on if it is a easy day or hard day for training. The easy days include more intervals of fast paced walking. Jogging is only something I like to do a couple of times a week, so I can round out my training with other forms of exercise.
I do it for several reasons. 1) for deeper breathing for oxygen boost. 2) for variety so I don't get bored with any one cardio routine 3) to give my heart a good work out.
I would say 2-5 miles is adequate. Work up to it with more walking, increasing over time the ration of jog (or run) to walk.
Use Runners World mags and website for tips on form. If you can't keep form, break down to a walk. As with swimming, it will take practice to get the timing on pace and breathing and form. Also, they have some good routines for beginners there. Don't skimp on shoes. Get fitted, and get the best for your foot type and body type. Good tips on fit at RoadRunnerSports.com or go to a running store or a New Balance Store.
Wednesday, November 15, 2006, 7:46 PM
I run for weight loss as well as training for races. I have to take a fitness test that includes a 1.5 mile run so I try to start my workouts with jogging at least 1.5 miles. Usually I go on to do intervals or an incline to keep myself interested. I go 2-3 miles a day, 4-5 days a week. I also ride the exercise bike - I push for 1.5 miles every 5 minutes. - usually go about 20 mins or so.
Thursday, November 16, 2006, 8:22 AM
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