Treadmill

I would love to run either on treadmill or outside. How do i build up my ablility to run more than a minute. In the past i was able to run but then developed hip pain. Please Help

Start slow, and jog in intervals. Jog as far as you can (say, one minute?), then slow to a brisk walk for 1:30, then jog, walk, jog, etc. Eventually you will be able to jog longer, and in time, you won't need the walk-breaks anymore.

thank you so much. I went outside today and i said to myself what a beautiful day to jog. But I didn't go for it. Im a try it tommorow even if its a half walk / Jog. LOL Thanks again

It gets easier as you get into it. Just keep at it and good luck!!

It's nice here too. I think I am going to ride my bike to the grocery!

Three things happen when you start a running program:

1. Your muscles have to get in shape
2. Your cardiovascular/pulmonary system has to get in shape
3. Your running technique has to improve

Since all of the above are improving simultaneously your improvement in running is rather rapid. It will come of its own. Just keep at it.

You complained about hip pain. First have yourself fitted with the proper shoes, second run on a track which is more forgiving than the pavement, and lastly, make sure you have proper form when you run. ( your hips should be slightly ahead of you hips, back and head straight up, you should land on the mid-foot area of shoe not the heel, don't over stride). Less is more here, start with little bits of running and add distance very gradually.

Cheers!

Personal Trainer Los Angeles

Grass or a softer surface is fine if you don't have access to a track. just make sure it is fairly even. don't want to twist your ankle on a stick or in a tiny hole.

Hi there .

I am going to say something different, and I don't want this to sound rude, so forgive me if it does.

You appear from your stats to be about 30lbs overwifght, which is no biggie, but it would indicate a possibility of slight dietary issues.

As you have already encountered a hip problem, it would be prudent to assess whether you have any issues with Bones.

You need the right nutrition to help Bones, which includes things like Calcium, Vit D, Magnesium, Vit K2, Boron, Phosphorus and Copper.

This can be solved by numerous foods, including Legumes, Dairy, pretty much all Fat sources in the case of D and K2, Rice, Mushrooms, Liver, some Meats etc etc.

You just need to make sure you get enough of this kind of nutrition, particularly to help your Bones remain or become strong, as Bones with inadequate density could represent increased fracture risk, not least from the possible jarring when you run, or even if you accidentally lost balance on a wet surface, and one of the ankles misaligned itself, as not only would that cause connective tissue and muscle risk, but increase fracture risk, if Bone health wasn't quite right.

You can have Bone Density and the possibility of any risk, assessed in one of two ways.

T Score and Z Score

T Score uses the average bone density of a healthy 30 year old male. Z Score uses the average density of an equivalent person to yourself. I.E. same gender and roughly same age.

In both cases the readings should fall into three distinct categories.

A: between 0 and -1. Healthy

B: between -1 and -2.5. Osteopenia, (thinning bones).

C: lower then -2.5. Osteoperosis.

Osteopenia can be corrected almost certainly with dietary changes. No need for anything else. Osteoperosis, is in most cases chronic and irreversible, but potentially it is not a cut and dried thing for everyone.

This might be a prudent avenue to explore, before assuming you are physically able to jog, from a structual point of view, as opposed to respiratory one.

Should you be okay to jog, I would go for the kind of methodology Les was mentioning.

I would give my own take, by suggesting this.

Firstly, pick a pretty flat route.

You walk for 2 minutes 50 seconds, then jog for 10 seconds. This counts as a cycle.

You do 10 cycles in 30 minutes, lets call this a supercycle and 5 supercycles a week.

You do three supercycles, take a day off, two more supercycles, then another day off, so you're not training five days straight, then having two off days, eating into progress.

Week 2. You change your cycles, to 2 minutes 40 walk, 20 seconds jog, and repeat the methodology described in week 1.

Week 3. Change the cycles again, to 2 minutes 30 walk, 30 seconds jog, again repeating the methodology from week 1.

You can see a pattern emerging now.

You should over time, slowly work your way up to a full 30 minutes of continuous jogging.

Then you have some choices you can make.

A: add another 5 minutes onto the jog, jogging continuously and using the 3 on, 1 off, 2 on, 1 off frequency, as usual, to keep the two off days split.

B: pick a more undulating route and stick to 30 minutes max, as you will find this a little more challenging,m with some slightly harder or more hilly bits.

C: increase speed. You might find yourself tapering off a little, in the last 3-5 minutes perhaps, but it will just be trial and error, regards getting the speed change right, so it doesn't feel like you're suddenly going gung-ho at it.

Any of the above can be done for a week as usual, then applied again, or mixed about, so maybe you go for the 35 minute option, on a flat, then go 35 minutes undulating the week after, or go 30 minutes undulating, then a speed change the week after as examples. So anything you choose to do, once you're able to go 30 minutes solid, doesn't need to be repeated week in week out, you can if you like, incorporate another option in each week, or when you want to, to change how you do things.

Hopefully all that makes sense.

Whatever you decide, good luck and best wishes to you .