Question for runners--distance vs. intensity and not going too hard

dj06482 wrote: As Klayfish mentioned, if you're trying to lose weight I'd make sure you're doing some strength training exercises in addition to the running. Although cardio helps keep a calorie-deficit, all else being equal, more lean muscle mass leads to more calories being burned. With dealing with things like shin splints, cross training can help prevent injuries. Try to find the right balance between the two (strength training and cardio), and you should be well on your way to your goal.

Believe me, I'm quite aware. Unfortunately right now I'm limited to body-weight exercises and whatever I can do with resistance bands--unless I find dumbbells cheap on craigslist.

mtn wrote: Believe me, I'm quite aware. Unfortunately right now I'm limited to body-weight exercises and whatever I can do with resistance bands--unless I find dumbbells cheap on craigslist.

What's the limitation? Place to do the workout, equipment cost, etc.? You can do an effective bodyweight routine, but if you can add some core lifting exercises like deadlifts, stiff legged deadlifts, bent-over rows, power cleans, etc. it can be even more effective.

Sit ups, planks, push ups, squats, burpees, extensions, chin ups, etc. There's a whole lot you can do with just body weight.

As well, don't underestimate resistance bands. There's an instructor here that does a CX workout largely with bands that tends to drop people like flies.

If you really want weights, pick up some car parts. Heck, try doing some lifts and curls with a laundry basket of wet clothes!

dj06482 wrote:

mtn wrote: Believe me, I'm quite aware. Unfortunately right now I'm limited to body-weight exercises and whatever I can do with resistance bands--unless I find dumbbells cheap on craigslist.

What's the limitation? Place to do the workout, equipment cost, etc.?

Yes, yes, yes.

On a pretty strict budget for the next few months, live in a teeny tiny apartment, and don't have anything to do it with anyways. Other than my wife putting things on my back while doing pushups

Keep an eye on cl, I do all my home workouts with just 2x15, 2x20 and 1x30 dumbells. Pretty cheap and enough to do curls squats lunges overhead presses standing rows deadlifts etc

Just to confirm for those wondering, it's 10% mileage increase PER WEEK. It's less for your lungs and more for your joints. I have tried to push that a bit and every time it's bit me, at least going into territory I'd never been or hadn't done in a long time. With a good base you can dial back a bit and get up on it faster.

I have never heard of the "kick your butt" technique before but that would be a lot of waste during a longer run (inefficient) just when you want it. I do agree that form does play a big part in what hurts after. "Leaning forward" a bit helps to get the foot strike in the right spot. It's hard to explain, but makes sense if you go run and just lean into it.

Paul_VR6 wrote: Just to confirm for those wondering, it's 10% mileage increase PER WEEK. It's less for your lungs and more for your joints. I have tried to push that a bit and every time it's bit me, at least going into territory I'd never been or hadn't done in a long time. With a good base you can dial back a bit and get up on it faster. I have never heard of the "kick your butt" technique before but that would be a lot of waste during a longer run (inefficient) just when you want it. I do agree that form does play a big part in what hurts after. "Leaning forward" a bit helps to get the foot strike in the right spot. It's hard to explain, but makes sense if you go run and just lean into it.

I guess that distance would be the ultimate quantifier. More distance=more steps=more joint impacts.

In any case, I've got the HR monitor now and am going to start using it this week (tonight)--3 30 minute runs MWF, 2 of them in zone 2, the Wednesday run in zone 3. I'm guessing that I'll only be doing about 2.5 miles per run for the zone 2's.

I usually run 3 days a week as well, and always when building mileage at first will just build the longer of the three runs. That allows you to be a little more aggressive with the shorter ones pace/effort wise. Once you are adding 1-2+ miles/week (if you so desire) it makes more sense to spread it out in the shorter ones as well. "Long" run should ideally be done at a pace slow enough to hold a conversation without gasping for breath.

I ran cross country and track in HS. Then I ran every day in the army. Then a year as a collegiate cheerleader. Now, praise the FSM, I don't have to so I bloody well don't.

My advise however for all runner types is to pay attention to your shoes. Some high end running shops will even have a treadmill and camera setup and can evaluate your gait and recommend which shoe you should wear. (fun historical tidbit here, I was a test subject for an early version of this tech at UMass)