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-   -   What's the best running/jogging strategy to lose weight while LC? (http://www.lowcarbfriends.com/bbs/exercise-board/806454-whats-best-running-jogging-strategy-lose-weight-while-lc.html)

spaceace 06-19-2013 06:37 PM

What's the best running/jogging strategy to lose weight while LC?
I already started my exercise routine, which consists of weight lifting and running/jogging. I am pretty confident with my weight-lifting routine; I know what I am doing and have implemented this already.

But for running...I can now jog my 20 minutes without dying, so it's time to start building a strategy for how to do it the best way to lose weight. Most of the advice I find comes from low-fat folks, so I don't know what to do. Long-slow cardio? Shorter but higher output running? Interval running? What does the research, or trusted low-carb resources, say is the best strategy for losing weight while running.

Should I build speed/hills, length, or intervals? Something else?

That's alot of questions...answer please what you can....

skot123 06-19-2013 11:45 PM

Find the right balance for you
I recently went to the physical therapist to have a gait analysis. Every time I've tried to start running previously I end up with shin splints and related pain.

I spoke specifically about training plans (if you are running for 20 minutes non-stop this may not necessarily be right for you):

Start off running for 1 minute and then walk for 4 minutes (I have an interval timer on my phone). Do this one time a week

After a few weeks you can add a second day a week of running

Then move to 2 minutes running and 3 minutes walking

Continue this for a couple of weeks and then move to 3/2

I think the best improvement comes from high intensity interval training. (They really teach this in spin class)

Because I am running for 1 minute followed by a rest, I push myself harder than I could if I was doing a longer endurance run. At the end of each run session I aim to be gasping for breath.

I don't know that you should run just hills (unless that is what you enjoy) but I wouldn't steer away from them either.

It is important that you listen to your body to not get hurt. (At least for me that throws me to a "woe is me mode" where I eat poorly and exercise less.)

Of course the most important thing is to have fun


suitebliss 06-21-2013 12:26 PM

Ease into 5k is a great app. I went from running for 60 sec to running for 30 mins straight in just 7 weeks.

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