Brand spanking new, advice please

[zackfer]

Hello.

First off, I'm a 27 male, around 250 lbs that apart from mandatory PE in school, has never exercised. To make things worse, up until 5 months or so ago and since 15ish, I've been a smoker. I've always also always been a heavy soda drinker, which for the past couple months I've been doing 95% water. With these two feats accomplished, I'm looking to get into jogging.

A couple weeks ago I decided I was going to get started. I went and bought some running shoes. Ended up getting a pair of Mizuno Wave Riders 15. That same day I proceeded to do my first walk, one with a purpose anyway. I went down the street and back, which I later found out was 3.2 miles. I started slow and maxed out at about as fast as I could walk without doing the 'power walk'. Never tried jogging as I felt it was too soon. Didn't experience shortness of breath or anything, so that should be a good thing. Unfortunately I felt dead for the next 4 days and instinctively skipped walking for a week... Of course now I know that's just DOMS, and that I should proceed as usual, UNLESS I experience any pain...correct? Remember, first timer here to exercise, period.

Earlier today I resumed. Started with a walk. Jogged for a bit, walked, etc. My biggest problem is my legs giving out on me. They get so tired when I try jogging. It almost becomes hard to keep my balance. Not saying I'm about to fall over or anything that drastic, but I have to constantly make adjustments on my speed and direction. Am I just new to jogging, or is it too soon for me to even be trying? I'll also add that after my second jogging rep, when I attempted to jog again my thighs felt like they were cramping...I couldn't jog. After several more minutes of walking I could jog again. I finished off by walking slowly for 5 minutes or so and some simple leg stretches when I got home. Legs are very sore right, almost painful going up/down stairs and I suspect tomorrow and the next day even worse... But despite that, I should continue, correct?

To you, this is probably how I feel when someone asks me how to use the internet...but please bear with me. I am starting from the very beginning. To this day I've never even stepped into a gym.

Please let me know any advice you may have. Perhaps I'm starting at the wrong place... Should I just stick to walking for now even though I don't feel it physically demanding? I work in a restaurant so I'm already on my feet all day at work.

Thanks in advance!

[Boss Man]

See if this works for you.

Do a 30 minute session and split it into 10 3 minute "cycles".

Each cycle works like this.

You walk for 2 minutes 50 seconds and jog for 10 seconds.

Do this 5 times a week for the first week. I would suggest not doing the 5 days straight, do it perhaps 3 on, one off, 2 on, one off, so you're not doing 5 days, then doing 2 of nothing back to back.

In the second week change each cycle to this.

You walk for 2 minutes 40 seconds and jog for 20 seconds.

In week 3 you change each cycle for this.

You walk for 2 minutes 30 seconds and jog for 30 seconds.

Eventually you should be able to go for 30 minutes of continuous jogging.

Use a pretty flat course to start with, until you're able to do a whole week of complete jogging, then you could change things in one of three ways.

1. Use a tougher course, eventually going for a longer route.

2. Jog for another 5 minutes per session increasing your total jogging time week by week.

3. Try to go for more distance in 30 minutes, by speeding up.

Hopefully this will work for you .

[JamesDonato]

Great advice boss man! I'm going to have to try that.

[ArtzyJen]

Sounds like you are taking some great steps in the right direction. (Pardon the pun.) Congrats to you for quitting smoking and cutting back on soda... those are major accomplishments! As for your legs feeling tired... follow Boss's suggestion and you'll build up strength and endurance in no time. Just remember that the key to running is to keep pushing little by little past what you've done before. Breathing is also important, so take measured breaths and stay conscious of it throughout your exercise. What works for me is in for 2 beats, out for one... but it may be different for you.