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Sometimes diet and working out just isn’t enough, because there can be additional weight just sitting around in your insides. It’s not body fat, so it can’t be melted off, but it can be rinsed out, just by using a diet supplement. Http://mukobs.easygreendiet.info has a risk free offer on offer currently, I gave it a whirl and melted away seventeen pounds!! Who says there’s no magic bullett? LOL!!!

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You should be able to reach a standard that will get round a half marathon fairly comfortably by October. The following training schedule should get you round without too many problems.
Build up gradually, and try to run 4 to 5 times a week.
Build your weekly mileage up by about 10% per week.
One of your runs should be long, keep the speed down, if you can’t carry out a conversation, you’re going too fast.
You should try to build up the long run so that you get several that are over 10 miles, but there’s no real need to go over 12. If you can do 12 miles at the end of a full weeks training, then 13.1 miles will be easy after a week or so easing back.
Your other runs should be varying distances from 2 – 3 miles up to about 6 – 8 miles. Again, build up to these distances gradually.
Try to run faster in some of your short runs, to boost your base speed.
Try to mix up the runs, so that you have an easy run, or a rest day, the day after a hard run. Some of your easy runs could be replaced with a swim or cycle ride.
Every few weeks, ease back a bit to allow your body to recover from the extra load that you’re putting on it.
Two weeks before the race, start to ease back, but don’t stop, just run easier and shorter distances.
Good luck, and I hope this helps.

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I just did my first half and my biggest piece of advice is to use caution with the online training manuals. I have known several people who have ‘overtrained’ and ended up hurting themselves before they get to the race (some of those training programs can be a tad overzealous for those of us not trying to break any speed records). The most important thing is getting in your long run on the weekends. Don’t get me wrong, you can’t just sit on your butt all week, but 2-3 short runs during the week mixed with a little cross training should be fine. The longest distance I ran before my half was 10 miles (twice) and I was just fine. Of course, my goal was to finish (not break any records)- I did just that.

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Well the good thing is that you have so much time to train. You should offiically start training for the 1/2 marathon around June”ish” 5 months or so is about right for your first time.

If you are running 4 times a week great! But if you have never ran this much per week before, be aware of not getting burnt out.

There are a couple of philosophies out there as what the best way to train for a 1/2 . One philosophy states that you should only reach 11- 12 miles for your long distance prior to the actual race. The theory is that on the race day your adreneline will help you finish those last few miles. The other philosophy is to train and actually run the 13.1 miles before the race so that you know you are able to actually finish the race.

When I ran my marathon last year, I peaked my long distance run at 22 miles. So the actual day of the race, I added 4 additional miles to my long distance run. This method worked for me as the last 4 miles went by and finished strong. Because it worked well for me, I would go this route.

Sounds like your actually putting the miles in now which is good. Make sure that only one day per week is your long distance run. One day during the week (tuesday or wednesday) should be some tempo work (however this tempo workout isnt necessarily important if a specific finishing time is not important to you).

Never bump up your long distance run more than 1 mile per week. Also after bumping up your distance for 2-3 weeks, the next week should be a bump back week, when your distance run is a few miles less than your previous long distance run. During the bumpback week, you should increase your weekly runs slightly.

Sounds like your well on your way to having a successful 1/2 marathon….why stop there, train for a spring marathon!!! You can do it!!!

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Plan a run/walk strategy, so you can stay positive out there, believe me that’s the most important thing out there, good luck…

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Definitely look at this program – http://www.halhigdon.com/halfmarathon/novice.htm

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Have a look at these websites.
They have schedules for 5K, 10K, Half Marathon and Full marathons etc.

Cool running – advice, forum and schedules

http://www.coolrunning.com/engine/2/2_4/index.shtml

Hal Higdon – tips and schedules from a professional. Click on training to find schedules.

Http://www.halhigdon.com/

Runnersworld – everything you need to know about running and a forum

http://www.runnersworld.co.uk/

Good Luck

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First, you need a good pair of running shoes. And to increase the efficiency of your running, you need to work on your technique. Here are a few tips:
1. Don’t run on the front of your feet, that will put too much stress on your shins. Try to hit your feet on the ground first then roll your foot and finish by propelling with your toes.
2. To go faster bring your knees up higher… It will let you increase your stride length.
3. Control your breath… Try to breathe in through your nose as much as possible and exhale through your mouth, this will teach you how to pace yourself.
4. STRETCH- I cannot stress this more! You must stretch all parts of your body before running. Try to aim for ten minute of stretching, it will make you more limber and make it fee better when you are running.

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The cramping may be because of your breathing. Try to relax and breathe evenly even when you are pushing the pace.

The best way to improve immediately is pacing.

If it is like most gym classes, you’ll be running with everyone or girls only….either way, use the first lap to get into the race pace – again, you have time, even if you are a few seconds where you want to be for that lap. Laps two and three, focus mentally on building the pace – concentrate on “shaking” out the arms to take a quick break.

On lap four, try and quicken the pace for the initial 200m and then pump the arms try and stride out in the last 200m and bring it home as strong as possible.

To “ease” into the race will help you finish in a rush and – I hope – have you achieve your personal best.

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Take at least one day a week where you concentrate on your running and skip working on your vaulting.

Getting stronger will help your time. On you “running only” day, work on strength. I would alternate between a couple of workouts. Try one where you start out running a 600m or a 500m followed by shorter runs. Maybe 600, 400, 300, 200, 100. Another workout you could run 3 or 4 300s with a 200-300 jog in between.

When you warm-up for you race, after you are fully warm and stretched out, run a couple of sprints accelerating to your race pace. I find that it’s easier to run hard if I’ve been running hard than it is if I have been just jogging.

And for ignore the people who say to breathe in through your nose. Take in as much air as you can. Open your mouth.

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Funnily enough, drinking a lot of water gives me worse cramps! At least while I am running, but it is verrry important to be hydrated before you run. Some people say it helps to put pressure on the cramp (hold it with your hand) because they say it’s caused by a ligament in the diaphragm stretching out and jerking/pulling with the pounding of running. Some cramps are also caused by not having appropriate levels of sodium, potassium and calcium–my cross country coach always loves to yell “eat a banana!” if we complain of cramps while running.
Also, one last tip is that while stretching is important, static stretching like just standing and touching your toes or what have you is a great thing to do…AFTER you run, never before. All you are doing is stretching out and even microtearing the muscle when you static stretch, and when you run you are pulling/stretching it even more, which just is going to cause you more pain ironically. Before you run, I would recommend doing dynamic stretching, such as leg swings, high knees, walking on your toes and heels etc because it prepares your body for what it is about to do and warms up and loosens your muscles without actually “damaging” them. Finally, never stretch cold muscles, always walk or jog for 5ish minutes beforehand to get that blood moving!
Good luck, hope some of my rambling helped!

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I breath smoothly and pay attention to it sometimes taking big breaths in and out. Drink a lot of WATER, and ahve fun!!!

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Focus on your form: back straight, head up, land in the middle of your foot, use your whole leg with each stride. It’s easy to “zone out” and get sloppy in the middle of a long run, but that will just make you get tired faster.
Stretch out well before and after.
Start slow. Pace yourself.
Be patient. If you run every day, you will improve. Good runners are the ones who have dedication, not the ones with natural talent.
Good luck!

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I am also a gymnast and I TOTALLY know how you feel! Trust me, that’s how I used to be so you’re not really alone!
Eventually I became faster by testing myself to see how fast I could run/jog and it turns out I could run a mile in a matter of 9:55 minutes, which is pretty slow considering my age! I started to run more, about 2-3 times a day around my block-
2 miles- and the fast that I could! So a week after or so I began to see some improvement in not only how fast I was but on the vault I improved load also! Goodluck and hope I helped! Never give up!!!

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Wow I get to answer 2 Qs by writing one asnwer food and running most the hot topic of the day LOL

the more and harder you exercies the more energy you burn, therefore the higher your requirement for food; you need protein and carbs/sugars

Avoid eating 3 large meals per day and go for the “many snacks” making sure you eat a short time before your training and immediately (within 15mins) after
eg
07:00 light breakfast
09:00 chese & crackers
11:15 portion of fruit
12:00 long Run
followed by small slad
15:00 cup of nuts
17:00 yoghurt
17:45 weights/swim/other
followed by dinner (meat & veg & starch)

if your workout is not before a meal (lunch/dinner) time or not near home/restaurant eat a snack afterwards instead and move times a little to keep the general concept going

Drink fluid during your workouts (abouit 24oz/hour), for longer ones make this sports drink OR take an energybar/sportsgel part way through

Add more snacks to increase weight, decrease portion size to lose weight.
DO NOT try to lose more than 4 or 5 lbs per week

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You still got plenty of time.

Develop a good healthy eating habit is always important for runners.

First is to have plenty of healthy carb, especially when you are training. Fruit, vegetable, and good non-white carb are great. These are used by your body for energy and fuel.

Next, you also need to supply your body with protein, which is used to repair the damage of the training.

Third is plenty of fluid, which you should know, to help with hydration.

Fourth, once you have developed the healthy eating habit, don’t change. Keep the same eating habit up until your marathon, except carb load the week prior to marathon.

Good luck and have fun.

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Good for you. I don’t know what weight you should be because I don’t know how tall you are, but you can easily calculate your own BMI and compare it to what your ideal range is by typing ”BMI calculator” into yahoo and searching it.
As for the diet, I’d suggest getting a beginners running guide with a running log in the back of it. Usually those books have a lot of generic information that you’ll find real useful if you’re just starting your marathon training. Once you read it, you may decide to get a more specific book just on diet, but I found the book I bought when I trained for my first had all the information I needed.
Good luck.

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Diet is very prsonal….what works for me may not work for you. However, during my heavy training (70+ miles per week) this is a typical day with food.
Breakfast – 1 cup rolled oats banana 2 T brown sugar coffee 3 slices toast with peanut butter
Lunch – turkey sand, diet coke, pretzels 2 apples and 1 orange.
Dinner – Tossed salad, baked potatoe and chicken breast-grilled

I am 115 lbs so I would probably eat less than you do because of my size, but the rule of thumb is to eat when you are hungry. As far as foods to eat, I would say complex carbohydrates, whole grain breads, brown rice, whole wheat pasta, ect. Try cutting out the simple carbohydrates, sugars ect. Plenty of lean protiens. Because you are training for an endurance event, you are going to need to consume a fat regularly in your training diet. Peanut butter, nuts and other natural sources of fat is ideal. Beware however, this is quite a bit of dietary fiber, train awhile on this before the race. I always carry TP with me on runs, just in case the bowels decide to move.
As far as supplements, I take EAS whey protien, one scoop with 1% milk right after every workout. I have found, through expirement, that a low fat high carb and medium protien works best for me. So try some of this or all, but use what works for you.

Dont get hungry and keep it healthy.

Good luck with the marathon, they are tough but fun!!

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Eat well but only when hungry and not more than thrice a day. Include plenty of uncooked vegetables and fruits in each meal, preferably 50%. To have more satisfaction out of ur food, Chew each morsel at least 32 times. This will also activate ur body to generate signals of hunger/fullness. Obey these signals. Do not go on fast or starvation diet.

Nothing other than water in between.

No special diet, call it by any name or program helps as one cannot adopt them on permanent basis. Diet pills are chemicals and per se bad and shud be avoided unless the doc considers it necessary looking at ur condition.

Take light exercises and brisk walks for 30 min.regularly preferably on empty stomach and twice a day.

U will achieve what u have not even dreamt and that too in a reasonable time and hassle free.

Be patient and not in a hurry.

U cannot choose spots for reduction.

This schedule can be adopted on permanent basis to lead a healthy life and maintain weight.

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Make sure your getting enough energy for what you need

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Cool, I`m vegan too and have ran 4 marathons (won`t be due to injury this year. You`re probably in pretty much peak physical shape already, so don`t worry about your body shape not changing.

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Ask what your reason for running.
1.you want to become a runner?
2.you want to get in shape?
3.you want to get in shape and be a runner and participate in local running events like 5k, 10k or longer runs?

The program in question is progressive and most likely designed for runners to be. If you just want to get in shape you only need to develop a routine of running every second day at aerobic rate for ½ to full hour. Aerobic rate is 70-75% of your max heart rate. Max rate =200-(your age)
So if you are 20 years old then 220-20=200(max rate). 70% of 200 is 140. Running with your pulse at 140 to 150 would your best way to get in shape.
There is several advantages to it. It is the most optimal way to burn calories. It prevents injuries, because if you’re a beginner it want take much to get you to your 75%. For really bad cases fast walking is enough. And ones you get better you will need more speed to get there but at that time your feet will be stronger. To make it short:
1. In order to reach your fitness goals, you need to exercise at the right intensity.
2. Heart rate is the only accurate measurement of your intensity or your exertion level.

Ones you get conformable with this routine you may start looking at participation in your local 5k run. Participation in such events brakes the routine and enables you to meet people hwo have the same goals.

P.s.
Heart monitors are available at any sport store($50-$250). It’s a good investment and thay last longer than your running shoes.

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It will be pretty hard to jump right into training for a marathon, but if you already have a couple of road races under your belt I would say go for it.

Find a couple of 10km races in your area, that sets a good base. And obviously being persistent with your training, like training 5 or 6 times a week.

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Try the book Marthoning for Mortals by John Bingham. It has lots of helpful advice and training plans for beginners.

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I would alternate sprints for pace’s sake and distance

like monday 7 200m sprints with a 200m jog between
tuesday 6 mile run
wednesday 100m run then jog 200m run then jog 300m run then job 400m run the jog
thursday maybe 3 miles and some weight lifting (your arms are almost as important as your legs when you are running) and sit ups and things
friday 400m sprints
saturday another 6 mile
then sunday rest

you can tweak it however if you want its just a basic layout i guess.

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If you are truly a beginner, I highly recommend the Couch to 5K program that is readily available online. You start with short periods of running interspersed with longer periods of walking, slowly increasing your running time and decreasing your walking time. Nine weeks later you are running 30 minutes with no break.Your intervals can be either based on time or based on distance. Good luck, I know you will be successful if you follow this program.

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I would recommend Cool Running’s Couch to 5k Training Plan

http://www.coolrunning.com/engine/2/2_3/181.shtml

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I don’t know any websites but start running 400 or 800 meters without stopping threw the week then every week add 800 meters or 400 meters to your current distance. If you ran 800 meters this week add 400 meters the next week so you will be running 1200 meters 6 days a week then the next week add 400 more meters and then you will be up to a mile.(1600 meters) doing this is just getting your endurance up and getting your body used to running. Every week slowly add up your distance and you will see that running won’t be so hard and you will be getting better and better and you will be able to handle more.

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One of the problems that I have with my 2 year old at the moment is that he will not drink milk. I have tried it warm, cold, as a milkshake, hot chocolate but he won’t touch it! So I have spoke with my Health Visitor and all that I can do is make sure he has lots of cheese, yogurts, green veg, and add milk to meals.

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I reccomend visiting the site www.dognutrition.com
I had the same problem but i was the culprit so I found this website and now my dog is as healthy as ever and he lost 5kg!

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Its always best to give them a milk supplement like from their own mother. Cows milk, if its straight from the cow is ok in small doses but if its been pasteurized its not so good for kitty and could cause anemia and dehydration. Try putting water in the dry food (kitten food preferably) so its a little mushy, if kitty can chew its great, if he just eats a little for now its ok, the water in the food will keep him hydrated. Just watch him closely and make sure hes eating. If not your going to need to order a supplement. Good luck with kitty.

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(((((((((((((hug)))))))))))))))

Everything WILL be okay…take this time now to reflect on life in general and then, once you feel ready, go out and find a new support system.

Look at it like this: life is giving you this time for self discovery and growth If this doesn’t sound right, then go out and meet some people (at activities that you enjoy) that have fun without drinking. I can totally relate to what you are saying about alcohol…I, too, felt a hole where drinking with friends used to fill not only my time, but my social needs. I no longer drink, and I’ve had to discover brand new things to occupy my time.

What things are you interested in? For example the Sierra Club is a group that is based on the appreciation of nature. It is hard to give suggestions without knowing your interests. Find something, anything that you enjoy and then you will meet some like-minded people

Love and blessings

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I think fresh fruit is good. Maybe a big juicy apple or grapefruit. Or something nice like a serving of your favorite cereal + 1% fat milk (or try microwaveable oatmeal). Also good 2 strips of turket bacon and a stick of string cheese or,
1 slice of low fat cheese cake.
Check with your doctor. I used to eat cereal after working out and I dropped 3 lbs in one week, that never came back on and permanently lost 1 inch off my hips.

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Hi

i have been bulimic for 13 years and i know what you are going through. The ironic thing is bulimia actually makes you gain weight. It is such a hard adiction. I have been addicted to drugs and smoking but successfully overcame those obsticles and have recovered for quite a few years however i just couldnt shake off bulimia untill it almost killed me. I wouldnt worry too much on weight loss gimicks or consultation on weight loss. Please focus on bingeing, get out of the house, stop avoiding your family and freinds. Start living. It will make you happier than Angelo Sorrentis consultation.

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Well I can’t find anything to dislike about you at all.
You’re good looking and look like heaps of fun to be around.
You seem very intelligent, a good listener, and a very open person.
Which makes you easy to approach!
You may not agree or feel like it but you’re the kind of guy most girls I know would love to get to know.
Oh and for the record, nerds are the best

When you find her, she will be lucky she got you (:

You were dedicated enough to change something that made you unhappy, being your weight, and you obviously have a good net of friends that helped keep your head above the water in your difficult time.

It’s awesome you’re going out to do your own thing like travelling and w/e, and not letting yourself dwell. Being out means more people, which means you can meet somebody that shares the same interest, like the same artist or something, and generally makes you seem more fun and interesting to be around (:

Don’t go with statistics puhleeeeease. It may be uncommon to not have had a girlfriend but it sure isn’t weird or odd or anything.

I think you are certainly going in the right direction.
You have great friends and a secure education and you’re out there enjoying yourself.
And you yourself say that you’re getting to where you want to be, all good news!

Keep going. There will be PLENTY of opportunity and a girl is just waiting to come into your life.

And you sure won’t end up not finding somebody.
I’d place a bet with you on that one.
You’re on the right track.
Keep going (:

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Those things are just a pretty crass commercial attempt to cash in on the trend towards running barefoot. They don’t really allow you to develop a natural barefoot stride, though, because they prevent you from feeling the ground under your bare feet the way you’re intended to. To develop a natural barefoot stride you need that natural barefoot feedback from naturally bare soles. Apart from that, they’re grossly overpriced. Save your money and just run barefoot. You’ll be better off, and not just financially.

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Spikes would be for sprinting on a track. Go to a good sports or running shoe store and look at shoes for mid foot plant, which is what you have.
Try on several pairs and get the ones that feel best to you.
All major brands have about the same quality.

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Yes.

Skechers has an awesome line called Skechers Work, with all kinds of styles and safety features. They make a steel-toed running shoe that is awesome! It’s light and flexible, and has classic Skechers support. I got steel toe running shoes at one of those places that sells overstock and odd lots, but I know DSW, Famous Footwear, and some of the sporting goods stores carry them too. (I bought some hard black lace-up Skecher Work shoes at Famous Footwear, and called them the Frankenshoes! Those were heavy, but OSHA approved, plus waterproof, plus electric shock resistant. Yeah!)

Good luck guy – with peak coming you may need to buy two pair!

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You definitely need a new pair of shoes! Running shoes should be replaced every 500 miles and I’m sure you are doing much more than that in a xc and track season. Depending on the brand and type of shoe, some last longer than 500 miles. With Asics, you can get away with running 750 miles. Start logging your miles so you know when it’s time to get running shoes before you start getting blisters again.
Hope this helped!
Oh, and I’m sorry but I’ve never heard about the Nike Free Runs, but I know Vibram Five Fingers are very good shoes

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Your shoes have got to be the problem, if you changed brands or models you could not be getting the correct fit.
Have someone who knows about fitting running shoes look at your shoes.

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I would go to a professional running store/place and it doesnt matter what brand (well, it kinda does), but they can help you pick out the best running shoe for you.

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Boots for sure never wear running shoes !!!! Unless well u were running

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Hello

Try the two excellent web sites below:-

http://www.veganfitness.net/

http://www.veganbodybuilding.com/forum/

Lots of Love
Misscpb xxx

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You’ll get there one step at a time. If ever you start to feel overwhelmed, just take a deep breath.
Now, having the passion is wonderful. That lets you know that you’re going to be successful as long as you don’t lose focus. As far as writing books and having a killer health website, I think these would be goals that are further down the line, as it would be best to have experience before you do either one.
In the meantime, take as many classes as you can concerning nutrition and health, take yoga classes. They also have classes to teach yoga, that might interest you. You should perhaps also research being an alternative medicine practitioner. (This may be something you do after university, but research it now. Perhaps if it calls to you, that might be the path you take. You just never know.) Also take a business class because I’m sure you’re going to eventually have your own business, so you should know at least the basics of that.
Basically, take what classes you can at university, if those classes can lead to a degree, do that. If not, go where the universe takes you. If you have passion and motivation, the universe will always provide for you, just trust in it.

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I highly recommend Taubes “Good calories, Bad calories” as the most in depth discussion on nutrition, exercise, health & politics but it is a hard read and meant for scientists. The NY times article gives you the basics of the subject matter, but the book goes into great detail.

Http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html

The Atkins website has a lot of information on it.

Http://www.atkins.com/Science/UnderstandingNutritionAndActivity/GoodFats.aspx

Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a “diet” Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides & hormone levels are all bonus features of doing a low carb way of eating.

Lutz “Life without Bread” is another excellent book that dispel all the nutrition myths.

Dr. Mike Eades (author of Protein Power) has an excellent blog with lots of incredible information

http://www.proteinpower.com/drmike/archives/2006/08/ill_have_mine_w.html

http://www.proteinpower.com/drmike/ketones-and-ketosis/low-carb-gaining-a-foothold-with-the-mainstream/#more-3686

There are good videos on youtube –

http://www.youtube.com/watch?v=v8WA5wcaH…

http://www.youtube.com/watch?v=mNYlIcXyn…

http://www.youtube.com/watch?v=dBnniua6-…

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You can self-publish through Smashwords http://www.smashwords.com and if you follow their style guide, it’ll allow your book to be sold in 7 different ebook formats; books that fit the style criteria can be sold through Barnes & Noble, Amazon and the iBookstore as well.

Smashwords takes about a 15% commission, so you make a good amount of whatever you set the price at.

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I agree that you have to do something new & drastic to shake up your metabolism like the mentioned fast.

I had sucess with a 12 hour fast for 4 weeks & I stopped my intake of High Fructose sugars {sodas, beverages & waters}

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Try the American Holistic Veterinary Association, www.ahvma.org. Sorry to hear about your problems with traditional veterinarians. It’s important to keep an open mind. Not all “medicine” is bad; not all “holistic” therapies are good. Good luck with your pets’ care.

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Before.. You need something that will give you energy. Gatorade and other sugars may help. A piece of chocolate can work wonders.

After excersise, it’s best to consume protein. A good protein bar or piece of chicken breast should do the trick.

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Yeah marathon running will definitely help you lose weight, especially if you hardly excercise at all, your body will be kick-started into a new healthier lifestyle

good luck for marathon!

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Runners’ World has several. They have runs for everything between trying run really fast to just trying to finish with some dignity.

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I am excited that you want to train for a marathon. You can easily get there within about 16 weeks if you put a plan in place. You will want to work up to a base of 20-30 miles per week starting gradually of course. It sounds like you are off to a good start, but you will want to increase your mileage no more than 10% a week. Don’t worry about speed, but rather just getting through the distance.

I would love to help you with your goal if you would want a customized plan. Please check my website out to see my offerings for half marathon training, and my running tips.

Happy Running!

Http://runtofinish.com/coaching/personalized-training/half-marathon-program/

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Here is a well-written guide to completing your first marathon, with training schedules and a lot of other advice for running the marathon.

Http://www.findingdulcinea.com/features/multi-day/sitings/17-weekly-feature/Get-Your-Marathon-On.html

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My suggestion would be aim for a 5k instead of a half given your current level of fitness. It’s still a great goal fitness-wise and more realistic and safe. 13.1 miles is a lot especially if you don’t have much running experience and you could really risk hurting yourself if you’re not adequately prepared. Usually it helps to gradually build up to longer distances with 5ks and 10ks.

Anyways to build up stamina for running 30 minutes non-stop you need to use a run/walk program that mixes running and walking intervals. I suggest googling the Couch to 5K program. From there you can then start race training.

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Running is the simplest aerobic activity you can indulge in on your path to weight loss.

IF your BMI is already less than 24, you dont need to loose weight.

When all is said and done, it is simple math.

You run 3 miles, you burn at a minimum 300 calories if not more.
That is only half a serving of all good tasting things known to mankind!

While its important to run a half hour every day, it is equally important to make good food choices every day.

I have found the below to help me.

A 1 lb bag of carrots – only 200 calories but will fill you up.
An 8 OZ can of V8 juice – will give you 2 full servings of veggies.
Right bread – Look for the wholegrainscouncil.org seal that will tell you exactly how many grams of whole grains in 1 serving of bread.
Shoot for 48 grams. Arnolds whole grain bread has just that in 1 slice.
Apples,
Dates,
Cold cereal as a snack (watch out for the sugar content).
Lowfat/non fat yogurt by Stony Fields for calcium and protein
Lentils, kidney beans, chick peas – for fiber, protein and all the good stuff.
I went from 197 lbs to 134 lbs in 2001 and have managed to keep the weight off. I have run 8 full marathons, the best being in 2002 at 3 hrs 34 mins.

It is very important to balance everything and enjoy what you are doing in life.

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Email me what you’re currently eating…it’ll be easier to tweak a diet for you than to write you one completely.

I hope you’re working on your sit-ups and push-ups.

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You should take longer runs at a slower speed the just doing short sprints. The short sprints will help build muscle but the longer run will help you lose the weight

Alright running is a great way to lose weight but in order to be successful with losing weight you need to eat healthy too.
The science is in order to lose weight you have to burn off more calories then you take in. So running will help you with losing weight but in order to see better improvements you must eat a low calorie diet.

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Living in Chicago, if you want to lose weight by running you’ll need to use a treadmill. I live in Lansing, MI and had to join a gym. Living space to small for my own. Either way start by walking and do it everyday. Stick to your diet and continue to do it daily work up to 30 minutes. As each week goes by start going faster. As you become more fit, you’ll naturally feel like running. Start with just a few minutes of jogging while walking and continue this until you can run for the amount of time you desire. I was diagnosed with diabetes 242lbs, now I weigh 154lbs in one year by running, elliptical and diet. I still use diabetes meds but just a little now. Being over weight is absolutely no good for your body. It creates so many health problems. Only eat enough to keep yourself alive that’s all you need. Good luck.

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Start off slowly and work your way up, running just minutes at a time with a minute recovery and so on. If you google training for a run site they give you week by week plans. Couch potato to 5k is a good site, good luck with it

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Well it also depends on her height too, that makes a little more difference than age. (if she’s taller she’s likely to weigh more) as for weight loss tips, just keep her running and active every day and try and cook healthier main meals. Also watch her snack intake (it doesn’t matter how much, in fact technically the more the better, just make sure the snacks are healthier like an apple or yogurt with water instead of a bag of potato chips and a pop)
Just taking small steps everyday is gonna make a big difference over time. Hope this helps, Good luck to you and your daughter.

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It is good for losing weight, but doing resistance exercise AND running is even better. The best exercise to cut fat are squats. It will make calves bigger, but only distance running.

While running, it is important to have a comfortable pair of shoes and comfortable, light, running attire, as well as a detailed plan for running times and distances

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Hi. I had the same issue as you had.My knee hurt when I went up a flight of stairs and when I hoped on it. You know you hop up and down with just that knee.Do keep icing your knee yes. Also you should do an exercise to strength your knee. Sit in a chair not slouched over, sit straight up. Bring your leg up in a straight line and back down. Keep the knee straight and bring it down slightly then back up. Repeat up and down. You should do about 100 of those a day. Otherwise seek a doctor. Don’t run on it until you can climb stairs without it hurting.

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It sounds like Iliotibial band (friction) syndrome. The illiotibial band (ITB) is a band of fascia running from the hip (illium) to the tibia. When your leg is straight, part of the band is in front of a bump on the femur called the lateral femoral epicondyle. When you flex your knee, this part of the band is in back of the epicondyle. The pain is felt when the band passes over this epicondyle.

Stretch each ITB at least 10 minutes a day. Here is one stretch:
Stand. Cross your right leg in front of your left. Put your right hand on the right side of the hip, and push the hip to the left. Bend to the right. This stretches the left ITB. Reverse left and right to stretch the right ITB. Another stretch is to sit, and try to pull the left knee to the right armpit. Then, try to pull the right knee to the left armpit.

In addition to stretching, it might help if you rested your knees and applied ice.

American runners are more likely to get this on the left knee. British runners are more likely to get it on the right. This is because running on a cambered surface contributes to the problem, and when we run along a road, we run facing traffic.

Try running on a trail or bike path to either avoid camber, or run on a surface that is lower on the right instead of the left. Try to avoid hills, especially down hill, if possible. Prefer running on trails or tracks with “soft” surfaces. Try to avoid paved surfaces.

It is possible that it is your shoes. Sometimes running injuries can progress to interfere with non-running activities. Try shoes with more cushioning.

It is possible that you have a contributing bio-mechanical problem. If this is the case, you should see a orthopedic specialist for orthoses (orthotics).

(A few years ago, I had knee pain (not ITBFS) both running and walking. I built up part of the insoles with mole foam in my running shoes, my street shoes, and my work shoes. It acted like an orthosis.)

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If its been a few weeks and its still bad, I would go to the doctors. It could just be a mild injury from pushing yourself too hard and so you need to fix it before it becomes a major injury. They may give you a wrap or brace for it to help.

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If you are jogging a mile or 2 a couple of times a week, you are training. Stop if you want to be fully recovered. For it to be ongoing, you must of tore something, meniscus, cartilage, tendon and would have needed a doctor to deal with it. Ask them what to do to rehab and follow the instructions this time. I suspect you didn’t before.

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As a coach, I tend to treat all injuries with respect.
In your case, the first thing for you to do would be to see a doctor who specializes in sports injuries. He or she may require an x-ray in order to get a proper picture of the knee. That would probably be a wise thing to do!
You didn’t say anything about swelling, but here is something you might consider trying: Take a face cloth, wet it, and then wring it out. Put it in the freezer until it is well frozen. Then, wrap the cloth around your knee, and then wrap a warm, heavy towel around that! The cold of the cloth would tend to reduce the swelling. As the cloth thaws and warms up, this brings fresh blood to the area. Do this for an hour at a time, with an hour off in between.
But remember, see your doctor first!

Good luck, and good running!

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Huge possibility that it is ligament injury. Avoid heavy workouts. Bed rest. Use a crepe bandage. If symptoms increase or not getting better go to the doc

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Rest 2 weeks no exercise. Try jogging after that, if pain persists you need to see a doctor and possibly get your knee scoped.