Going from zero to 4 miles in 4 weeks is a really good achievement. I don't want to discourage you, but I suspect you're at quite an increased risk of injury at the moment though.
Your body needs to adapt to the new demands you're putting on it. Many people find that their heart and lungs adapt quite quickly... but their bones and tendons are slower to adapt. They accumulate damage quicker than your body repairs it, and after a few weeks, something gives. The prime time for a beginner to get shin splints, for example, is around 5-10 weeks if memory serves me right.
The way to avoid it is not to build up your mileage and frequency of running too quickly. Have a 'rest week' every 4 weeks or so. That doesn't mean you have to stop running all week, but perhaps halve your mileage this week... it just gives your body space to recover and redistribute cells, to be better adapted to the repetitive stresses of running,
You got good answers on the weight loss. 3600 calories per pound is the figure I have in my head. So that's about 10 runs to lose a pound... even if you don't get drawn into treating yourself. And that's a pound of fat... whilst you'll be laying down muscles that are denser than fat.
Hi... it seems my glutes and hip muscles are about as strong as blancmange. Not surprising as I sit down all day and never bother with boring old exercises. I just like to get out there and run.
From a very low base, if I start an exercise routine, how long to see any difference? For a specific issue a couple of years back, my physio gave me 3 weeks to improve my gluteus medius, and there seemed to be a measurable change in that time.
If I start doing donkey kicks, donkey whips, lateral leg raises, dog pee exercises.. is it realistic to start seeing a difference in that timeframe? I don't have injury problems... but have been told that my running would improve with even a small improvement in strength.
I've got Google to help me... but if anyone has any particularly brilliant exercises, then they'd be greatly appreciated.
Hi everyone... I'll dip back in too, with a technical question on P&D please. [btw...well done SSLHP... I always think you should be congratulated more for your user name than any running you do though!]
A friend is using my book - using it as a basis for his training programme for Snowdon. He's behind plan, though done enough to survive. We were discussing the importance of VO2 training near the end of the programme. The way I read it,(in the broadest terms) there should be a progression from long miles to threshold, right through to VO2max at the end. I see the VO2 stuff to be like the icing on the cake - and if anything has to give at the end, then this is what I'd drop.
He's done a reasonable base (slow long) mileage, some gym/steady hill work for strength, but missed some of the threshold work. Now I would have used the last 3-4 weeks of my training to catch up with the threshold work... keep honing my LT. I'd have done this at the expense of VO2 work. But he's taken the opposite approach and dropped some of the LT-type sessions and moved on to V02
What would you have done? Dropped the VO2 or dropped the LT work?