help me please!

shizzle

I'm very overweight for my age.. i'm 5'4 and i weigh 175 lbs..... im fairly strong but i am slow and have little endurance when running. I need help and drills/tips on how to become faster and be able to run longer. Keep in mind... i cant run as long or as fast as skinny/in fit people can.

Jack-o

Ummm..... It sounds like you might have the wrong sort of furum here...this is a forum for Track cycling, not track athletics, so there might not be many people here who know much about running. (I certainly don't)

The only advice that I can offer is to ride a bike !! Get a bike (any bike) and ride with a HR monitor and keep the HR low 110-130. Ride for at least an hour at a time (preferably more). This should put you in the "fat burning" HR zone.

I imagine it would be hard to do this while running as your HR would always be much higher. On a bike you can choose to ride hard at a high HR or ride easy at a low HR.

This is a very simple explination of what you could do. I'm not a coach, and only have a basic knowledge but I hope it helps.

Jack-o

Minnaert

First, don't give up! Second, you want to start to build your endurance in various ways. If you are running on a treadmill, then walk for 2-3 mins, jog for a 30 seconds, then run 30, jog for 1 min, then run for 45 seconds, repeat this interval training for 2-3 times until you can start to push yourself farther. By doing this, you are preforming several various physical aspects. 1) incearse lactacte endurcance. 2) increasing base line heart rate 3) increasing metabolism. The third option will help your burn the extra fat located along the mid section. You can preform the same aspect at the track, which might be easier. Also, I recommend a high protein/good card diet for several months. It will increase your muscle mass down in the places that matter.

Finally, If you can't preform this interval training at the moment, then just a slight jog or adapt to your own requirements. But always push yourself farther.

Good luck and keep on moving out,

Jennifer_Quest

Fo Shizzle, Fo Shizzle! Yeah Go Shizzle, Go Shizzle![/cheerleading]

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