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How do I start running? I cannot Run. Or Can I?

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  • How do I start running? I cannot Run. Or Can I?

    So how does a person start running when they have not ran before?

    It seems strange just running. Besides I have not ran a distance before. So How do you start to run?

  • #2
    this is how I started in 2007

    Cool Running | The Couch-to-5K Running Plan

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    • #3
      I started in the Spring. In the beginning I could hardly do quarter of a mile without having to decrease my speed and walk. I alternated between running and fast walking for months, with my running intervals getting longer and longer each time. Now I can do 4 miles without stopping at moderate speed and a small grade incline, something that seemed beyond my reach several months ago.

      Now, whether running is the best exercise for your body (chronic cardio), or whether is Primal, I don't know. I'm kindof addicted to it now and it seems to work well for me.

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      • #4
        I wouldn't say that running 3 to 5 miles several days a week is considered chronic cardio.

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        • #5
          au contraire, I think that's the definition of chronic cardio...
          Originally posted by Lynna View Post
          I wouldn't say that running 3 to 5 miles several days a week is considered chronic cardio.

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          • #6
            Try Jeff Galloway's run-walk-run program. Very primal friendly. I did 2 half marathons this summer using his system
            --Trish (Bork)
            TROPICAL TRADITIONS REFERRAL # 7625207
            http://pregnantdiabetic.blogspot.com
            FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

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            • #7
              Originally posted by PrimalMama View Post
              au contraire, I think that's the definition of chronic cardio...
              au contraire, no it isn't. An example of chronic cardio would be high intesnity running everyday, for an hour or more, such as training for a marathon. Three to 5 miles 3 days a week is not chronic.

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              • #8
                maybe it's because I'm not a runner, but RUNNING 3-5 miles SEVERAL times a week (which is what you originally said - the word "several" implies more than 4) sounds like chronic cardio.

                JOGGING 3-5mi three times a week does not necessarily sound like chronic cardio.

                does that make sense?

                Originally posted by Lynna View Post
                au contraire, no it isn't. An example of chronic cardio would be high intesnity running everyday, for an hour or more, such as training for a marathon. Three to 5 miles 3 days a week is not chronic.

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                • #9
                  Originally posted by Lynna View Post
                  I wouldn't say that running 3 to 5 miles several days a week is considered chronic cardio.
                  Here's my take on this:
                  For me running 4 to 4.5 mi. 5 days a week doesn't seem like I'm doing any harm to my body (well, except risking an injury, but there is a risk involved with any type of exercise). I don't feel exertion to the point I feel like I'll faint unless I stop right now, on the contrary it's rather effortless. I feel good while running and how could that make my body release cortisol?

                  So, IMO of a person enjoys a certain type of physical activity and it doesn't feel like it's putting much stress on their body I don't see anything wrong with continuing that activity.

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                  • #10
                    Put one foot in front of the other. Increase speed.
                    In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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                    • #11
                      Originally posted by Lynna View Post
                      au contraire, no it isn't. An example of chronic cardio would be high intesnity running everyday, for an hour or more, such as training for a marathon. Three to 5 miles 3 days a week is not chronic.
                      Agreed. Or even medium-intensity (I don't know anyone who can do high intensity for that long) in an anaerobic mode, without sufficient recovery time.

                      Some people can run pretty fast without transitioning to aerobic- I try to run as fast as I comfortably can while breathing through my nose on long runs. I almost never feel sore afterwards, but I am getting measurably faster.


                      So:
                      running a few miles every day at an slow/aerobic pace: not chronic cardio.
                      running a few miles every day at a medium to fast pace: might be chronic cardio, depending on your recovery abilities
                      running several miles every day at a slow pace: walking would probably be better (less impact, more fat-burning) but probably okay
                      Running sprints every day: no recovery time for the intensity. Same effects as chronic cardio.
                      Running sprints a few times a week: dependent on your recovery time. More than twice a week is probably not necessary.
                      Running long miles every day at a medium to fast pace: the very definition of chronic cardio
                      Running long miles once every 1-2 weeks: not really a problem

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                      • #12
                        Been running for years and would also suggest a walk/run start. Lots of programs you could use. I think 2 minutes alternating with each is a good way to go... slowly increase the running intervals as you get used to it. Go VERY slowly...
                        Breathe. Move forward.

                        I just eat what I want...

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                        • #13
                          Go even more slowly. I use a heart rate monitor and keep my heart rate below 133 beats per minute. Sometimes I have to walk. Sometimes I have to slow down when walking. I run this way about an hour a day. At this pace it is slow movement, not chronic cardio. If you like endurance exercise you should not fear it just because Mark calls it chronic cardio. He doesn't get everything right. He didn't do it right when he was a runner so now he just writes it off. He has since moderated his opinion but that chronic cardio thing is what stuck.
                          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                          • #14
                            I'm scared of running shoes. THey are so expensive and have to be just right, blablabla, and then we are supposed to wear vibrams now. What do I do there? Shell out a hundred bucks for a shoe I'm not sure I'll use, in case I don't take kindly to running? Start running in my hiking boots or city sneakers? Barefoot is too cold and too injurious.

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                            • #15
                              Run in cheap, thin-soled sneakers. They don't have to be fancy, and you can possibly find something that will work even at a drug store. An old lady hiked the entire Appalachian Trail in Keds so you can certainly run a little here and there in simple sneakers. I run in a pair of thin-soled sandals. It's hot here and too hot to go barefoot so sandals feel good. When it gets cold, I'll add socks. I think the VFF toe shoes are sort of a fad. I do wear them, but not for running. Too sweaty.
                              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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