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#1 (permalink) |
Upright
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Am I running too much?
Im 22, 5'10, 180 lbs, and have been on a mission to lose as much weight as possible in one month. I have been running at least 5 miles (yes) everyday. On some days I will run in the morning and again at night if I have time. Its almost like a high. More recently my calfs have been starting to throb during my runs and after my runs. It isnt that painfull but I just dont know if I am causing any damage to my legs. I looked all over the internet to find out the effects of running too frequently, but have found nothing. Am I running too often? I dont want arthritis or anything, I just want to lose weight and fast! Can anyone help?
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#3 (permalink) |
<3 TFP
Location: 17TLH2445607250
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It's certainly possible. If you went from virtually no running to 5mi/day, you could be tearing the muscle more than a constructive amount. Generally it's considered ideal to run every OTHER day. In the army we do alternating days of cardio (mostly running) and resistance training (push-up/sit-up/weights/etc). At any rate, yeah... I'd dial it back a touch.
A lot of other weight loss techniques work well with a lot of cardio. Eating yogurt in the mornings can help your weight. Avoid caffeine and take a daily (or better yet a twice a day AM/PM) multivitamin. Minimize (don't remove completely) your carb intake. Get enough sleep. There are dozens or hundreds of others.
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#4 (permalink) |
has a plan
Location: middle of Whywouldanyonebethere
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Back before I learned first hand why engineers aren't fit, I ran a little over a mile everyday and then worked a specific muscle group. You won't lose weight, but you will get fit. On cardio days it was a longer run, 3 miles, then a brief over all workout.
Are you sure you are eating properly to get enough protein to replenish your muscles.
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#5 (permalink) |
Young Crumudgeon
Location: Canada
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Cardio can be done every day, but running is hard on your joints. Doing too much high impact exercise can be very bad, especially if you're going from 0 to full throttle nearly instantaneously.
Dial back the running to 1-2 miles per day, and buy a bicycle or elliptical machine.
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I wake up in the morning more tired than before I slept I get through cryin' and I'm sadder than before I wept I get through thinkin' now, and the thoughts have left my head I get through speakin' and I can't remember, not a word that I said - Ben Harper, Show Me A Little Shame |
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#6 (permalink) | |
has a plan
Location: middle of Whywouldanyonebethere
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Quote:
Also, what kind of running shoes do you have? When I was running so often, I actually went to the runner's store and had the guy watch my foot/arch and find a good shoe for me. Was the most comfortable shoe ever. Martian said it and it reminded me, good shoes are a must.
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Last edited by Hain; 06-26-2008 at 09:50 PM.. |
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#7 (permalink) |
Upright
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Thanks guys, im going to start running every other day. I didnt know how dangerous it was to run too often.
As for the shoes, I use the Nike Plus system. A chip is actually inside the sole of my shoe and a sensor is connected to my Ipod Nano. As I run and listen to music, the Ipod keeps track of calories, pace, and miles. Its very motivational but somewhat expensive (about $300 for shoes, ipod, sensor), but would recommend it to anyone. For every five miles I was burning 700 calories, so I try to take in about 700 calories of food everyday. I cut back my meal portions to do so. My diet probably isnt healthy because I am eating much less than I normally would, but im eating healthier foods (a LOT of water, skim milk w/whey protein, wheat breads, oats, tuna, low carb foods, ect.) but I was told that if you burn more calories than you take in per day, you will lose weight fast. |
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#8 (permalink) |
Young Crumudgeon
Location: Canada
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Are you a woman? Most men wouldn't be overly concerned if they were 5'10" and 180. I'm currently 35 pounds lighter than you and would actually like to gain weight.
You've been given part of the story. Losing weight ultimately boils down to calorie intake vs output. However, there are levels of efficiency. If you starve yourself, your body will go into starvation mode. It will hoarde every calorie, because from a physiological standpoint you are starving and your body reacts to that. I would say keep within 500 calories at least when dealing with intake vs output. Even that's probably too large a gap, but it's better than the 1500 or so gap that you've created currently. There are healthy ways to lose weight. There are fast ways to lose weight. There are no fast healthy ways to lose weight.
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I wake up in the morning more tired than before I slept I get through cryin' and I'm sadder than before I wept I get through thinkin' now, and the thoughts have left my head I get through speakin' and I can't remember, not a word that I said - Ben Harper, Show Me A Little Shame |
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#9 (permalink) |
Upright
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Truth is the reason why im going so insane with diet and exercise is because college kicked my ass with drinking and unhealthy eating and i gained a good 15 pounds of FAT. I have hardly any muscle at all. I am embarrassed to take my shirt of outside because im a little self conscious of my stomach. Im one of those guys that looks skinny with a shirt on.
If your saying that its not healthy to lose weight fast, its like sayin i am fucked for this summer. Its a lose-lose. Either be fat or be unhealthy. Ill take unhealthy. |
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#10 (permalink) |
Young Crumudgeon
Location: Canada
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Don't be superficial. Health has long-term benefits. Summer does not. You're looking for the quick fix that doesn't exist. Perhaps there's a lesson to be had here about not putting things off to the last minute.
If it's worth doing, it's worth doing right. You're paying the consequences of irresponsible lifestyle choices. You can continue to be irresponsible and pay heavier consequences later or you can own up to your mistake and fix it. College didn't kick your ass. You did it to yourself. Man up.
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I wake up in the morning more tired than before I slept I get through cryin' and I'm sadder than before I wept I get through thinkin' now, and the thoughts have left my head I get through speakin' and I can't remember, not a word that I said - Ben Harper, Show Me A Little Shame |
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#11 (permalink) |
Currently sour but formerly Dlishs
Super Moderator
Location: Australia/UAE
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its called diet my friend. speak to a dietitian.
and im not talking about those crash diets. if you are runng 5miles a day then your body needs energy stores ie. carbohydrates. but it also needs to recover, so it would be a good idea to increase your protein to help with muscle recovery and growth..maybe a protein shake after your run. id say take it easy on the running if you have gone from zero to hero. the last thing you want are stress fractures...then you;ll be sitting at home doing nothing at all playing playstation while racking up the calories. id definately reccomend PLENTY of fruits and veggies. it will keep you full and away from junkfood too
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An injustice anywhere, is an injustice everywhere I always sign my facebook comments with ()()===========(}. Does that make me gay? - Filthy |
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#12 (permalink) | |
Knight of the Old Republic
Location: Winston-Salem, NC
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#13 (permalink) | |
Tilted Cat Head
Administrator
Location: Manhattan, NY
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I don't care if you are black, white, purple, green, Chinese, Japanese, Korean, hippie, cop, bum, admin, user, English, Irish, French, Catholic, Protestant, Jewish, Buddhist, Muslim, indian, cowboy, tall, short, fat, skinny, emo, punk, mod, rocker, straight, gay, lesbian, jock, nerd, geek, Democrat, Republican, Libertarian, Independent, driver, pedestrian, or bicyclist, either you're an asshole or you're not. |
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#14 (permalink) | |
warrior bodhisattva
Super Moderator
Location: East-central Canada
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Quote:
Losing more than 1 or 2 lbs. of fat per week can be dangerous (and difficult to maintain, I might add). If you have hardly any muscle, be sure to work in some weight training. Depending on what you do, weight training can actually burn more net calories than running, as your recovery period of 24 hours or more boosts your metabolism. Eat a balanced diet. And don't overexercise. It creates stress and can work against your goals. Get proper sleep. Same reason: Stress. A pound of fat is worth 3,500 calories. You need to burn that much over and beyond your net calorie expenditure (food calories - calories burned). Rushing toward an unrealistic goal is a recipe for failure. It's possible to lose 15 lbs. by the end of the summer or just beyond, but any faster than that and you might be losing both fat and muscle. Not good. (This too is unsustainable.) Remember that if you weight train, your net weight won't matter so much as your fat percentage. I can gain weight while losing fat fairly easily with the right program. (I'm doing it right now.) Work for the long term. Do it right for the rest of your life.
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Knowing that death is certain and that the time of death is uncertain, what's the most important thing? —Bhikkhuni Pema Chödrön Humankind cannot bear very much reality. —From "Burnt Norton," Four Quartets (1936), T. S. Eliot Last edited by Baraka_Guru; 06-27-2008 at 07:48 AM.. |
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#15 (permalink) |
Junkie
Location: Ontario, Canada
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Back to running ... most people in serious or semi-serious training for races of 10K or above will run 5 days a week. Marathoners will gear up for a race by running over 100 K per week. It is not inherently "dangerous".
However, when you first start running, running on alternate days while gradually building up your mileage is the correct way to go. If you are trying to lose weight via running, you want to keep your heart rate in and around the 60-65% of max range. This will optimize your weight loss more than running harder will. There are a lot of formulas for determining heart rates but if you can carry on a complex conversation or sing a song while you run, you are probably in a good heart rate range for fat loss. Good luck!
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Si vis pacem parabellum. |
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#16 (permalink) |
Kick Ass Kunoichi
Location: Oregon
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If you're losing more than 2 pounds a week, you are on a crash diet, and the weight loss is unlikely to stick around. If you're only eating 700 calories a day, and burning 700 calories a day, your body will be forced into starvation mode and it will fight to keep on every extra pound it has, so all your good effort will backfire.
Losing weight is about more than restricting food intake and exercising a lot. It's about an entire lifestyle change. It's not about a diet. The main mistake I see other people making when they try to lose weight or maintain their weight is that they don't eat enough. For instance, to maintain my current weight at my current activity level, I need to eat 2439 calories or so per day. For you, given your level of activity, you would need to eat 4091 calories to maintain your current weight. Obviously, you want to lose weight. Let's say you want to get down to 160. You can't do this overnight if you expect it to stay that way. It has to go slowly if you want it to stay off. Shoot for around 2500 calories if you want to keep up your current activity level. Yes, that much. Why? Your body needs fuel. What do you do when you run? You burn the fuel. Your body needs fuel just to operate--not just to exercise. Keep that in mind. I can't imagine the havoc you are wreaking on your internal organs right now, seriously. This will have lasting, long-term consequences if you keep going the way you are going. I'd recommend checking out a program like DietPower if you are truly interested in changing your life and really losing weight. What you are doing now is not a lifestyle change--it is a way to damage your body. Oh, and just so you know--I lost 45 pounds in just over 6 months, the healthy way, and it's stayed off for over a year now.
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If I am not better, at least I am different. --Jean-Jacques Rousseau |
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#17 (permalink) |
zomgomgomgomgomgomg
Location: Fauxenix, Azerona
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Have you had any sort of formal training? Running that much can have serious consequences if you have bad technique, and expensive Nike shoes will only make it worse by allowing you to run 'comfortably' with bad technique.
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twisted no more |
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#18 (permalink) | |
Location: Iceland
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Quote:
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#19 (permalink) |
A Storm Is Coming
Location: The Great White North
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You didn't gain it all in a month and you're not going to lose it in a month. Other posters have given good advice, especially about the 2 lbs/week loss thing. Crashing just means you'll weigh more than you do now a year from now. Lifestyle is key for the long run. And what they said...
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If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy. |
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#21 (permalink) |
Living in a Warmer Insanity
Super Moderator
Location: Yucatan, Mexico
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I agree with a lot of whats being said here, in fact all of it unless I missed something. One thing I didn't notice, which doesn't mean it's not there, is I didn't hear anyone talk about stretching. I don't run, too hard on my knees and legs. But I do hit the gym 4-5 times a week and I do walk 5 miles a day. My gym time is designed to target different muscles on different days- ie one day arms and chest, next back and abs and then legs. I usually take a day off after those three days and then start over. I started walking in yards (I crushed my leg a few years back) and over time worked up to several miles. Before doing either I spend 10-15 minutes stretching. I find it helps greatly.
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I used to drink to drown my sorrows, but the damned things have learned how to swim- Frida Kahlo Vice President Starkizzer Fan Club |
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#22 (permalink) | |
Kick Ass Kunoichi
Location: Oregon
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If I am not better, at least I am different. --Jean-Jacques Rousseau |
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#23 (permalink) |
Living in a Warmer Insanity
Super Moderator
Location: Yucatan, Mexico
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Yoga sounds smart, though I confess to not knowing much about it.
It's funny I walk to the gym, it works out to be right at 2 miles. Recently a guy who also works out there has stopped to ask if I want a ride. In my best Spanish I tell him I'm walking on purpose. I think he gets it now. But almost everyday when I get there he's walking on a thread mill. At first I thought well maybe it's a programmable thing, you know with "hills" etc... No it's a one speed, no incline, no computer thing. Then I thought well maybe he lives a lot farther way, nope right around the corner from me. I can't for the live of me figure out why he doesn't just save the gas and walk to the gym. My guess is if I could ask him there would be a logical reason. I simply need to work on my Spanish more.
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I used to drink to drown my sorrows, but the damned things have learned how to swim- Frida Kahlo Vice President Starkizzer Fan Club |
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#24 (permalink) | ||
Asshole
Administrator
Location: Chicago
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Quote:
Now, as far as "running too frequently", you're asking the wrong question. Back in the day, I ran on a 14-day cycle with one rest day averaging 14-19 miles a day, depending on where I was in my macrocycle (the 14 day period is the microcylce). There's no such thing as running too frequently, and you can actually run every day for several calendar years and get no adverse affects. What you can do, though, is build mileage too fast, which can cause all sort of soft tissue damage, including your IT band, achilles tendon and all sorts of other grissle that you never thought you had. The general rule of thumb is to add an additional 10% to your mileage every week until you're running the weekly distance that you want. If you've gone from 0 to 35 miles/week like it appears, you are inviting injury. The other thing that you want to pay close attention to, as other have said, is your shoes. At 35/week, you need a mid-level shoe that can provide the kind of cushioning and support that you need. Personally, I don't like Nikes (that's my opinion, and you're welcome to your own), but you should go to your local running store (if you have one) and get fitted for something the suits your gait, mileage and goals. Don't fall for gimics. Running shoes are generally good for about 400-600 miles depending on the brand, where you're running (trails will extend the mileage, concrete will drastically shorten it) and if you're rotating a couple of pairs or not. If you don't have a local running store (note: going to Foot Locker is like going to Best Buy for a high-end computer. The employees there aren't trained in what they're selling), go online to find one of the 5 or 6 that do a great job and have a 800 number. Roadrunner does a great job, and the customer service folks are all hired because they have a running background. I spent 12 years as a pretty competitive track, road and cross country runner and know this stuff pretty well, so feel free to ask questions about anything. I'm always happy to help. Quote:
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"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." - B. Franklin "There ought to be limits to freedom." - George W. Bush "We have met the enemy and he is us." - Pogo Last edited by The_Jazz; 06-28-2008 at 11:05 AM.. Reason: Automerged Doublepost |
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#25 (permalink) | |
Location: Iceland
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Quote:
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And think not you can direct the course of Love; for Love, if it finds you worthy, directs your course. --Khalil Gibran |
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#26 (permalink) | |
Asshole
Administrator
Location: Chicago
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Quote:
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"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." - B. Franklin "There ought to be limits to freedom." - George W. Bush "We have met the enemy and he is us." - Pogo |
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#27 (permalink) | |
comfortably numb...
Super Moderator
Location: upstate
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Quote:
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"We were wrong, terribly wrong. (We) should not have tried to fight a guerrilla war with conventional military tactics against a foe willing to absorb enormous casualties...in a country lacking the fundamental political stability necessary to conduct effective military and pacification operations. It could not be done and it was not done." - Robert S. McNamara ----------------------------------------- "We will take our napalm and flame throwers out of the land that scarcely knows the use of matches... We will leave you your small joys and smaller troubles." - Eugene McCarthy in "Vietnam Message" ----------------------------------------- never wrestle with a pig. you both get dirty; the pig likes it. |
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#28 (permalink) | |
Currently sour but formerly Dlishs
Super Moderator
Location: Australia/UAE
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Quote:
maybe he meant minutes and not miles unclephil :P
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An injustice anywhere, is an injustice everywhere I always sign my facebook comments with ()()===========(}. Does that make me gay? - Filthy |
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#29 (permalink) |
A Storm Is Coming
Location: The Great White North
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Here are a few things to look at around the use of a heart rate monitor. They are a great way to measure what is going on with your body regardless of age, weight or level of health. And if you want to burn fat from your body you can't beat it for a way to monitor what you're doing.
Check out this article and this chart (the chart has two pages - read the second page and understand what they're saying!). http://www.lifetimefitness.com/modul...ning_chart.pdf http://www.duathlon.com/articles/1460 http://www.active.com/story.cfm?CHEC...STORY_ID=12408 http://www.trifuel.com/triathlon/tri...ate-000574.php You burn more fat at a slower pace (under your threshold) than you do at a higher pace where you are burning sugar for fuel. When that is gone and you stay at a high pace you r body goes for the muscle for fuel. That's where you heard others talking about the problems with a 700 calorie/day diet. If there's no sugar left and you are cranking to high your body goes for the easiest to process source - muscle. It's easier for your body to process fat at slower tempos. Anyway, read through all this and think about getting a heart rate monitor. You'll be glad you did if your are serious about weight management and health.
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If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy. |
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#30 (permalink) |
Currently sour but formerly Dlishs
Super Moderator
Location: Australia/UAE
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jazz always has the best advice when it comes to this sort of thing. running, athletics and the like.
i always look forward to his responses and was surprised he hadnt answered earlier! id take his advice if i were you.
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An injustice anywhere, is an injustice everywhere I always sign my facebook comments with ()()===========(}. Does that make me gay? - Filthy |
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#31 (permalink) |
Addict
Location: Cottage Grove, Wisconsin
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5 miles a day is not really all that excessive. 10 miles might be. However, if you're hurting, your body is telling you something. It might be a good idea to listen.
In my opinion, surface is more important than shoes. Beaches are best for reducing impact, but the slope can get to you if you're not going both ways. Grass and dirt are far better than concrete, or asphalt. The scenery is usually better where there are natural surfaces. Are you enjoying the running? If so, do it in a way that will allow you to continue. If you don't enjoy it, do something else. |
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#32 (permalink) |
I Confess a Shiver
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5 miles a day isn't anything to worry about at 5'10" / 180 / reasonable meals.
Hell, that sounds like something the average American should strive to achieve. Then again... I'm a half-insane paratrooper and we're stupid like that. I'd recommend taking a joint supplement. I didn't give a crap about "super magic wonder pills" until I starting sounding like a bowl of rice krispies after some hardcore mountain runs in Afghanistan. Stuff worked for me and my body notices if I don't take it. If you didn't notice 'em before... you'll notice your knees protesting soon. |
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#33 (permalink) | |
Soaring
Location: Ohio!
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Pssst, Crompsie.. you missed this post:
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"Without passion man is a mere latent force and possibility, like the flint which awaits the shock of the iron before it can give forth its spark." — Henri-Frédéric Amiel |
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#34 (permalink) | |
Asshole
Administrator
Location: Chicago
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Quote:
I know a guy that logged 120 miles/week every week for 5 years. He ran every single day in that time, and I've seen his logs (when you're really hardcore, you log every single mile you run along with the route and conditions). He went to 3 Olympic trials in that time (2 marathon, one track) but never qualified. He also the top placing American at the NYC marathon two years in a row. There's no such thing as running too much - as I think I said - there's only building too quickly or putting too much stress on the body's systems.
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"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." - B. Franklin "There ought to be limits to freedom." - George W. Bush "We have met the enemy and he is us." - Pogo |
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#35 (permalink) | |
I Confess a Shiver
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700 calories a day with that level of activity gets you a free ride in the ambulance when your body hits the organic equiv of the Nintendo reset button. 700 calories a day for that individual's estimated needs is like trying to run a car on 50% gas / 50% water. ... Note to self: I'm jealous, this guy runs more than I do. OW, MY PRIDE. Also: Rumor has it exercising twice a day (such as running) is more beneficial for weight loss than a single longer period. You may want to run for two 3 miles shots instead of a single 5. Last edited by Plan9; 06-30-2008 at 10:48 AM.. Reason: Automerged Doublepost |
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#37 (permalink) |
warrior bodhisattva
Super Moderator
Location: East-central Canada
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Tuna has too much mercury, anyway. I opt for wild Alaskan (Pacific) salmon, myself. It has more omega-3s too, which are a good anti-inflammatory.
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Knowing that death is certain and that the time of death is uncertain, what's the most important thing? —Bhikkhuni Pema Chödrön Humankind cannot bear very much reality. —From "Burnt Norton," Four Quartets (1936), T. S. Eliot |
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#38 (permalink) |
Upright
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well, i dont think i went from "zero to hero". i probably averaged about a run a week throughout college, so my legs were in decent shape prior to the recent insanity.
i gained 15 lbs between freshman year and this year. i didnt get any taller and i dont lift weights so it is definetly fat. beer, taco bell and pizza are the explanation. ive lost 7 pounds in 2 weeks. i took 2 days off from running and my legs feel much better, my self esteem is better, my mood is better, i feel better overall. i take a digital picture every day and there is obvious difference in my appearance from day one to now. i am liking the results. some of you say that this will all backfire and i will just gain everything back. i disagree. i realize i cant keep my insane pace up for too much longer or my body will be in danger (maybe it is allready, as some have explained). my plan is to gradually increase my calorie intake to a healthy level over the next month. once i reach that level (2500 or so a day), i plan to maintain it. i made a huge spreadsheet on excel keeping tabs of literally evertyhing i consume, # of pushups, miles, ect. I titled it "30 days of hell". when the 30 days of hell are over i still plan to exercise and healthy foods. i will NOT gain that weight back! |
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#39 (permalink) |
Asshole
Administrator
Location: Chicago
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redwings, crash diets like yours rarely work in the long-term. You're forming habits in your 30 days, and you've already stated that you're going to relapse.
If you want to keep it off, start making exercise an every-day habit. A "run a week" doesn't mean that your legs were in decent shape. Maybe they were, and maybe they were. Unless you were doing something you haven't disclosed (not that this is a deposition), then cardiovascularly you weren't in decent shape. Obviously you've adjusted to that, but you're still inviting soft tissue injury with what you're doing. If nothing else, you need to do some cross-training - swimming, biking, stairmaster, anything that's going to lessen the impact on your legs. Running can cause lots of impact injuries like stress fractures. The diet thing, though, is really just a poor, poor idea. You need to make sure that you're not only getting enough calories but also that you're getting the right kind of calories. Too much or too little protein, carbohydrates, salt, water, etc. can all cause very serious long-term health problems. You need to rethink this or at the very least run it by your doctor.
__________________
"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." - B. Franklin "There ought to be limits to freedom." - George W. Bush "We have met the enemy and he is us." - Pogo |
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#40 (permalink) | |
warrior bodhisattva
Super Moderator
Location: East-central Canada
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Quote:
Doing things against the good advice listed here really is unsustainable. It's well documented. *From the book Power Eating, 3rd ed., by Susan Kleiner, PhD, RD.
__________________
Knowing that death is certain and that the time of death is uncertain, what's the most important thing? —Bhikkhuni Pema Chödrön Humankind cannot bear very much reality. —From "Burnt Norton," Four Quartets (1936), T. S. Eliot |
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