I’m basically sick of the fat accumulating on my body, and I’ve decided to step up the cardio- no more interval training on the stationary bike, I’m going for running man! Couple questions though-
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Anyone have a good stretching ritual/warm-up they go through before running? I’ve had some knee problems in the past (slightly torn lateral meniscus that’s still that way) so I need to make sure I’m good there.
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Any suggestions for starting the program? I’ve never been a big runner, and the last time I tried to jump into a sprinting program, it resulted in the above-mentioned knee injury. Should I do just a basic running program for a week or two to get my body used to the pounding, or should I just jump into it?
As far as the the core info, my goals are fat loss, I’m doing T-Dawg 2.0, and for weight training, I’m doing 5x5. Thanks in advance for the advice!
For warming up, you might try doing some hip mobility work and some light GPP.
High intensity running can be very demanding so ease into it. Try doing a 1:4 ratio to start, possibly 15 seconds sprint to 60 seconds rest or light jog. The 400m sprints in the “Running Man” article are good for getting into running. They are ran at 70% intensity.
If you have good shoes and a good track run on that. If not, you may opt for barefoot on grass.
If all else fails, try some HIIT swimming. Much easier though in 110 degree weather than running is.
I have no idea how to make sure your knee is good to go before running–maybe ask a doctor or physical therapist for help on that.
Be sure to build up your hamstrings with excersices like good mornings to make sure you don’t over exert them while running.
As far as stretching goes here are a number of good ones for the legs in no particular order and with names that really have no practical value–other than that’s how I learned them.
Front leg stretching: Get on your toes and bend one knee untill your almost “sitting” on your heel. At the same time stretch your other leg all the way out laterally. Try and place one hand on either side of the leg for balance and then lower your upper body onto the leg A(or as far as you can in that direction).
Hold for about 20-30 seconds on each leg.
Side leg stretching: This strecth pretty much resembles the lunge, except the leg you lunge with should go out a lot farther out to the side. Bend your knee until when you look down you can see only the big toe of the leg being stretched. (You should feel the stretch in the back leg)
30 secs on each leg.
Touch your toes for 15 sec, step over to the right and touch them for 15, step over to the left etc…
Butterflies: Sit with the soles of your feet touching each other and your knees touching the groud (if possible) then bend your upper body down to your feet.
20 secs
Calve Strecting: (You know the drill) Get by a wall and press on it as hard as you can with one knee bent and the back leg straight.
30-40 each leg.
I’d also suggest twisting some at the waist just to limber up some more.
There, I hope these weren’t too painfully obvious and repetitive. But I do them everytime before I run and have never had a leg injury.
I’m not fat or chubby…but I also just started running. There is a 1.6 mile stretch people run here, and my house is right at the beginning of it. So when my friend came back from the army last week, I ran my first time with him. We ended up running all the way to the end, down a big hill, then back up, then back to the beginning…=approx 4 miles. I don’t know if running is helping me, but let me give you some advice.
You’ll be getting a lot of cramps if you have never ran before.
Run every 2 days because running is very taxing on your knees/hips.
You’ll be sore as hell the next day, and then more sore the day after.
Stretch before you run (specific stretches have been covered…use the search button for that)
Good luck! Just keep up with it and ‘supposedly’ you’ll start losing that ‘baby’ fat 
also, after running for 1/2 hour if you’re a newbie to it, you will be able to eat WHATEVER you want for the next 2 hours without putting on anything or feeling guilty. Keep us updated
well nickasu i’m still fairly new to this but what i’ve found out is that when i first started it i couldn’t do 6 sets of running. so i just did as much as i could until my body was ready for 6 sets. besides do you realy want to reinjure your knee. i wouldn’t but thats me.
just my .02 hope this helps
“I’m basically sick of the fat accumulating on my body, and I’ve decided to step up the cardio-”
So, watching what you eat and building more muscle that burns more fat is out of the question? I have seen some pretty chunky people who live on the treadmill. Cardio isn’t exactly the best at burning body fat and keeping it off on its own. That leads to the question of, why aren’t you putting more focus into your resistance training and diet? Cardio is only a supplement to everything else you are doing. If you are tired of fat building up on you, that means you aren’t doing a good job of building “you” up.
Thanks for the suggestions all. Professor X, I tried to add in at the end of my post that I am indeed paying attention to my weight training (5x5 program) and diet (T-Dawg 2.0). I’m not seeing cardio as my salvation to getting lean. What I do see, however, is that my current program is lacking in truly demanding energy system work (i.e. my stationary bike interval training) that I think can be the key to losing additional fat. Thanks for the reminder, though, as those newer to the forums will perhaps not realize that the “Cardio Bunny” is not the ideal way to lose fat.
One other thing I plan on doing is going to a real running shoe store and have my feet and stride analyzed to get the best shoes for me. I have a feeling part of my old injury was the result of the crappy Nikes I bought off the rack with minimal research. I’ll keep you all updated, and thanks for the advice!
I think that there are some people who, no matter how much they train, still need some ‘energy-system work’ to shed the lbs. I think I am one of them.
I have been on CD/EDT for the past week and a half. I have seen mad gains on the sprints, but I would really caution against over doing it. I wasnt really prepped for doing 2 a days with the cardio (HIITs AM, 30-40 min mod cardio in the evenings) and now I am feeling the onset of shin splints. I stretched every day before running, got new shoes, and ran on asphalt rather than concrete, and they are still coming.
So, I guess I would say, ease your way into it. Maybe a 1:4 work: rest ratio would be good, maybe tons of extra stretching would help. and be aware of the surface you are running on and the quality of your shoes. Dont use the nasty basketball sneakers with the sole worn out. your hams, calves, and shins will pay dearly.
but the payoffs of doing cardio comes back 10x. And, if you are new to it, the gains are almost immediate. Last week, I tried 15 sec 1:1 work:rest, and only got about 6 before heaving and wheezing my way to 2 minutes rest intervals. for the past three days, I have been up to 15 complete sprints without extra rest.
I must go contrary to the herd here. I’m not a big believer in cardio work. As a matter of fact, I think most cardio is catabolic in nature. Just my opinion.
I think that a good, hard workout can give your heart a workout comparable to any stationary bike or treadmill.
I think your combo of diet / exercise routine will give you the results you seek without necessarily wasting recovery ability on excess cardio.
MANY will disagree on this, but you can try it both ways…with and without cardio…and see what gives you better results.
Mike