Question about running ...
 

I figure most of you cyclists have also been runners, so I'm posting this here.

I have decided that I'd like to lose the 20 pounds I've put on in the past couple of years, so I've started running again. Last time I was really into running (5 miles per run 5-6 times per week @ 7 minutes/mile) I started getting bad shin splints and had to stop. This time, I've eased into it a lot more slowly. I've been running 2-3 times per week for the past 6 weeks and I'm now up to 2-3 miles per run (at about a 7-minute per mile clip).

My main goals are to (1) not get shin splints; (2) feel healthy; (3) lose the gut.

What would be a good running program to achieve those three goals? (I have heard that in order to burn fat it's best to take long, slow runs. True? And if so, how long and how slow?)

Re: Question about running ...
 

The best way to avoid shin splints is to make sure you warm up beforehand. Walk briskly until you start to sweat before you start jogging. This makes a huge difference. You may also want to ice down your legs when you are done and/or take some ibupfrofen (sp?) if the shin splints persist.

I have been lifting weights since last September and that (in addition to jogging) has made a big difference for my waistline. I feel great.

I would not rely upon running if you've already started to suffer shinsplints.

First, buy the best quality shoe, period. Asics, Kayano, unless you're very heavy, then buy the heavy set shoe.

Second, cross train to avoid injury.

Third, mileage should only increase ten percent per week.

Fourth, do not do the same thing every day. You need to vary it in order to get maximum benefit.

Slow and long one day, tempo runa another day and some intermediate stuff.

Make certain you have physician approval before commencing any rigorous exercise routine.

LOL.

And thanks for the tips, Arch and homeboy. It all makes sense.

What part of your shin are you getting the splints? Anterior or medial? 2 different causes for each type. Anterior is typically due to too many miles, too quickly. Medial shin splints are often either an overuse injury or due to faulty mechanics and/or poor foortwear.

10% per week is a very good recommendation for increasing mileage.

I agree that foot wear is key to avoiding injury.

Fat burning efficiency is greatest at about 60-80% of maximum heart rate. Any higher than that and you are mainly burning carbohydrates for your primary energy source.

Another set of concerns.

You need to consider cross training two to three days per week.

You also mentioned you were running seven minute miles, which may be too fast for your curent conditioning.

60% to 80% is the ideal for fat burning? Interesting.

I am a little impatient when I run. I like to get the pain over with as quickly as possible! But I think you guys are correct -- I need to cross train more and take longer, slower runs.

As for the shin splints, bluegoose, I believe they were anterior. I'm sure it was due to too many miles too quickly. Again, my impatience got the best of me.

I'm at the point in my life where it's time to start making exercise a regular part of my routine, as opposed to that thing I do every once in a while when I want to get in shape. It sounds like the advice I'm getting is geared to toward that kind of a lifestyle change, so I appreciate it.

If your goal is to drop 20 pounds I will tell you right now that weightlifting and 3 weekly short but intense cardio sessions will do more to drop your weight than any running that you do. I strongly recommend the "Body for Life" program for anyone who wants to lose fat. When I stuck to that program rigidly, I lost 25 pounds and kept if off for a year before deciding that I wanted to try and bulk up. (That worked well for a time until I began to enjoy the eating and not the lifting). The nutrition part of the program was difficult, but very doable.

The key to fat burning is slow work for a prolonged period, not fast work.

There are three training phases, base, strength and speed (which should be avoided for everybody but those who race).

Base burns fat, and some strength can burns fat, and speed burns carbs.

Low heart rate above 110 but below 140 burns fat, not above, depending on lactate threshholds and maximum heartrate.

The difference is that runners and cyclists end up catabolizing a lot of muscle as they train. Less muscle mass makes it more difficult to burn fat. People who weight train and eat properly are the most efficient of fat burners. If they add a cardio component (short duration) they can be very good at a lot of traditional sports. They will most likely suck at any endurance sport.