Running Walking or Jogging a 5K -Training Schedule

[xCallofDutySnipersx]

Hi there I am a teenager and If I cant go places and jog how long do you think i should be jogging in place?

[Rob1963]

@xCallofDutySnipersx  If you are following the schedule I have outlined here, you should be able to match that will running and walking in place. start slowly and work your way up to running in place for the 20 minute time frame. Check out the link to "running over 40" that is listed in the video desrciption. When running in place make sure you are lifting your knees fairly high to get maximum cardiovascular impact. leave comments on the website. I'll answer them.

[xCallofDutySnipersx]

@Rob1963 ok thanks

[jokeraces22]

thanks dude'

[inkme1983]

I guess I started out too fast. I should have watched your video first. Today was the second time that I have done this in the past few days. I went around the track 4 times and only ran one full lap. I did that early in the morning after a full night sleep. I was so tired that I have been fighting to stay away allll day. My legs are twitching. I'm a 27 year old female, 5'10 and 150lbs. I thought I was in better shape. What is up with this? I don't feel like this when I just walk.

[zjaz10]

Will running help me lose weight? Or should i just stick to walking fast? I know this may sound odd. But i am worried if i start running my fat might become hard and difficult to lose, not sure if i make sense. But as a woman over the years i have noticed my thighs growing bigger..

[Rob1963]

@zjaz10 running vs. walking.... walking generally has less impact on your joints, so if you have issues with hip, knee or ankle pain you may want to stick to walking fast. If you don't have pain issues, running will burn more calories in less time. It also raises your metabolic rate for up to an hour after you complete your run, while walking doesn't generally do that. No matter what you do your fat isn't going to become 'hard" or more difficult to lose.

[poolplayer2093]

@zjaz10 i'd recommend weight training for weight loss. imo it's way easier to get fit lifting weights then it is running. it's easier to start off lighter or heavier and very the workout then with running where you'rejust stuck working with your own weight. i'd also suggest swimming and water arobics

[NumeralNerd]

I am exceedingly athletic, however the sports I do all involve fast twitch muscles...people who are less athletic than I can surpass me in long distance running...I dont understand. Is there really a significant difference in the types of muscles used?

[Rob1963]

@NumeralNerd there isn't a huge difference in the muscles, as far as application goes. In general what you train at, you excel at. this also has something to do with genetic make-up - taller people are goign to have longer strides and are obviously going to have at least a height advantage, but mostly it's about training, especially with distance running. you can train long for long distances. Training is what makes sprinters look short and muscular and long distance runners generally lanky.

[DDez6182]

Rob, I just started jogging and I have a few questions:

1)when people say running do they mean jogging?

2) I have been jogging 1 week and can do 2 miles without walking is that okay?

3) I try to go just a little further every time but not faster. Should I focus on speed or distance?

Please help me out and thanks for all the advice.

-Desiree'

[doug291961]

Thanks! love that scheduale..going to your website hope i can print it out

[mderner86]

rob how fast should you run usaly

[Rob1963]

I'm not really a fast runner. It has to be up to you. I run about a 10 minute mile = 6 miles per hour. Although I only usually run two or three miles. I have 'gone the distance' a few times, 20 plus miles, but that wears you out and takes way too much time...

[ilovemysonXavier]

This is great...I like that you spelled it out for us...=) Thank you again

[dtsparrowforever]

Thanks so much! I can manage ok with a schedule which has a solid aim. Thanks! Can't wait to get going on this. Big THANK YOU! And keep up the life-changing work! all the best :)

[jessejmorris2nd]

tinks for the video I am picking up running again I ran cross country back in highschool and been more then 10 years since I try to run off and on but not really got in the mood and I think its back

[KRYLOK]

Would love to say Thanks for this video. I followed the schedule and have lost 50#. Just did my first full 30min run today. I feel GREAT! I believe I have a solid foundation to build my running on from now on.

Start - 31 male 300lbs ex-smoker(15yrs)

Now - 32 male 250lbs RUNNER

Thanks this video changed and likely saved my life. Of all the other sites and videos, this vid had a schedule I could follow. I truly am changed ans many things are improved in my life for it.

[Rob1963]

thank you very much for your comment. You are the reason I made this video.

thank you again

Rob

[shazzamthaman]

when i started running i ran 1 mile in 11minutes. i weight bout 160. for my age it was overweight. then after one year of sticking to running i lost a lot of body fat. and i didnt do it every day. i would do 3-4 times a week. i started with like a mile or so then progress to 6-8 miles. people who made fun of me, look stupid now. cause i look so much diffrent. i actually look normal. ive recently started weight traning and i develped some muscles. this is to let anyone know anything is possible

[Rob1963]

That is awesome! I have gone from around 220 for my high down to about 190. I really find running to be therapeutic..gives me time to think.

you really have done a fantastic job and you give other people the example that they can do it as well.

again, kudos!

[funnyevents]

hey, im 14 i joined up football, but im thinkin im too slow even im in an average speed of running, but i still think im slow, and have a slightly low stamina, but its pretty good, im healthy, lift, run everyday, but i want to get faster, do you think ankle weights can increase my stamina, and my sprints on the feild. can you please give me atlest some tips than can actually make it slightly better, im not asking alot but just slightly better, thnks

[Rob1963]

I would totally be against the ankle weights. They are more likely to injure you than help your speed. Instead, you should do interval training during your runs. What I mean by that is, during your normal length run, add some higher speed segments. For a two mile run, you might do 100 yard dash every quarter mile. By dash, I do not mean top speed sprint, but maybe just twice your normal speed. As you get used to this and build stamina, increase this to every eighth of a mile. This will work.

[funnyevents]

thanks

[LeanaJoH76]

I totally agree with you on this too, Rob.

Ankle weights: #1 BIG NO-NO!!

But yes, do interval runs. And also do a short-long run plan too (run 5 miles or more about 2-3 times a week and run less than 5 about 3 times a week).

[guatay]

I was 25 lbs overweight, had prehypertension, snacked on junk food between meals, waist size kept expanding, woke up ea morning w/back ache, never exercised. THEN started eating just 1 healthy meal per day, hit the track fast walking at first & now jog 2 miles per day accompanied by situps/pushups. RESULTS: Lost 25 lbs, blood pressure normal (no more meds), fit into old jeans, feel great (better mood). Wife says I'm hot again. This method is tried & true. Best wishes to all trying to lose lbs.

[guatay]

IMPORTANT NOTE PER LAST POST: I checked w/my doctor before starting an exercise program. Had an electrocardiogram, then had a nuclear stress test. All good, then began training. Bought a wrist monitor for blood pressure monitoring. Once pressure normal, got permission from doctor to discontinue pressure meds. Good luck.

[guatay]

Also, I keep to a slow to moderate jogging pace b/c the object is to stay healthy, keep lbs off, but not to hurt self.

[LAStrength]

Good thoughts. Resistance-training can help prevent injury and help you run faster too. I have run 5ks, 10ks, 1/2 marathons, marathons, triathlons, IM distance, etc. and specialize in over 30 year olds.

[tashab7777]

Do you think that a heavier person should run? or would that be unhealthy? becuase I am like 240 lbs and I want to start running but I was wondering your opinion, thanks?

[stanno34]

I'm 35 and weigh 293 pounds. I started running today and did what the guy says above. Take your time and take some water with you and you'll be fine.

Also as with any training program, nothing is set in stone. You want to run 3 mins and walk 30 secs that's totally up to you.

Good luck and best wishes, stanno

[cicirunner]

I'm not sure, but I would say maybe doing stair stepping, biking, walking, and dieting until you shave off a little bit of weight. Then, once you start slimming down (200 - 205lbs) or whenever you feel more confident about running, you can start jogging and getting even more fit! This is just my take. Remember to push yourself enough to make a difference but not so far as to cause any bodily harm. Losing weight takes work and a certain level of committment.

[prosperityventures]

Great advice and a good schedule for any beginner looking to start out. :) Deb