Working out

[trlcavscout]

Let me start by saying man at 35 i feel old! My 10 year old son and 19 year old nephew can finally stay with me running and thats not acceptable! For those who have "gotten back into it", how did you build up your endurance again? We should have a health/fitness section.

I started lifting and jogging a couple weeks ago after a year and a half off and its kicking my ass bad. My left ankle gets tight and hurts after a half mile or so? So i have tried slow 1 mile jogs, 3/10's of a mile runs and tonight a long jog/run/walk changing it up. I quit drinking mtn dew a few weeks ago and cut out caffiene all together a couple weeks ago with only a couple cheats. Started eating better, started some whey protien and creatine. I even found a very cool droid app that tracks you with gps, shows your path on google maps and times etc and will even play music off your phone. I am doing the GVT workouts now and they kick my ass.

I have to get my 1 mile times down asap for a job, and i cant be getting beat by some snot nosed wet behind the ears college punk!!! Even when he was in high school running track i could school him.

[275RLTW]

1) avoid the creatine...just bloats you up with water weight.
2) STRETCH more...and more
3) run intervals and skip the long distance. look up 30/30 routine
4) read here
5) if possible, find a running coach and get them to look at your stride. A little bit of feedback and tweaking can save your kness and other joints from permament damage.
6) get on a good meal plan. (not diet) Eat right = better performance

[King]

The hardest part for me was just making it a habit to work out. Ditch the creatine and eat healthy. Time your runs and push yourself harder each run to beat your previous time.

[Irving]

I have to work out with a partner or group or I will immediately plateau, if I even work out at all.

[trlcavscout]

I have to work out with a partner or group or I will immediately plateau, if I even work out at all.

I am opposite, if i am with others i will lower my self to their ability but by my self i push my self harder. Of course i dont have many friends arouns here that would push me.

Thanks for the tips guys! I do wanna put some more upper body size as well, i just need to get the keg down to at least a 12 pack

[BushMasterBoy]

Bicycling are good cardio workouts with less impact on the joints than running on foot. Having a good mountain bike is a great asset!

[mcantar18c]

Avoid creatine for reasons listed. I don't like basic whey protein either because theres much, much better stuff out there, but it won't hurt your progress if you don't overdo it.
Stretch before and after physical activity. Pre-workout, avoid static stretching (i.e. bending at the waist and touching your toes for X sec), as it reduces your muscles' strength by up to 20%. You never want to hold a stretch for more than a few (yeah, few as in 3) seconds when warming up. For cooldown/post-workout though, static stretching is good.

Mon: 5 mile run (40min max time, shoot for less). Break to catch breath, sip water, and let heart rate drop to normal. Then 6x 30/60s (sprint all out balls-to-the-wall for 30 sec, light jog for 60. You always want to do a bit of high intensity when you do distance runs and 30/60s are great for improving run time.

Tue: Crossfit style workout focusing on upper body and core.

Wed: 2mile run in no less than 17:42, shoot for closer to 13 min. Find a nice steep hill ad do sprints up/jog down 5 times, then forward lunge up/jog down x2 and backwards lunge/jog down x2 (backwards lunges up a hill will really kick your ass, trust me they suck).

Thu: Crossfit style workout focusing on lower body and core.

Fri: 1 mile run. As fast as you possibly can. It's only a mile, don't try and pace yourself just go full throttle. Light jog back to your start point, do some core workouts. L-ups, v-ups, hanging curls, flutter kicks, that kinda thing.

Sat: Glamor day. Hit the gym and do some cleans, dead lifts, bench press, whatever you want. Work the glamor muscles. Just for shits. While you're in the gym, hop in the pool and swim a fvckload.

Sun: Rest.

This is not a bodybuilder's workout plan. It's focused on improving your cardiovascular and muscular endurance so you can outrun the teenage nephew. You'll build muscle mass and lots of definition, for sure, but if you want to look like the Governator you need to be doing some other stuff.

[275RLTW]

your post.

Having fun there at RASP, are we? You get your orders to a Bn yet?

[jhood001]

I take creatine and I feel that it aids me. Maybe it is just the placebo effect, but I feel that it aids in my recovery time and overall energy. It could even just be the extra amount of water I'm taking in from drinking the stuff. I take something called Cell Tech and it has a whole bunch of other stuff in it besides creatine. Stuff I can't pronounce. And it has to be good for you if it is hard to pronounce, right?

New exercise science leans more in favor of stretching after exercise to help distribute lactic acid and toxins. Stretching before exercise does nothing to prevent soreness or injury although it is beneficial to stretch an injured area. I stopped doing the pre-run stretching back in February and I noticed that I don't get the burning rubbery legs sensation. Again - The change could just be in my brain.

Beyond good nutrition and increasing your water intake, I've found that taking a daily dose of liquid vitamin along with a tablet of glucosamine, omega 3, and milk thistle works wonders for me at the age of 32.

Oh, and an additional 50 grams of protein on top of what I normally eat.

By the way, congrats on kicking the Dew. It isn't an easy thing to do, but I've found that I feel a lot less lethargic once I've given up soda for a few weeks.

And intervals all the way.

2 cents for ya.

[JM Ver. 2.0]

At one point I was taking....

5 testosterone boosters, 10 hemodiolators, 4 creatine, 5 different vitamins, and this cool stuff called H Blocker. The numbers are pills... 24 pills a day... I drank at least 3 gallons of water a day. Pissed every 7 minutes. No joke.

I was huge. Then, I stopped taking them. Just blam. Stopped. Went down hill from there.

Watch the supplements. A little here and there is fine, but too much is bad, mmkay?