Anyone Run?

[chroma]

I live pretty close to an athletics field, I've been abusing the track lately, doing a day on day off deal.

Day 1 Run 3 miles minimum.
Day 2 Upper body abuse.
[repeat]
Rain, hail, sleet and snow I'm out on the track, a few days ago it was horrific weather, gale winds, rain coming sideways and bouncing up 6 feet of the ground, I looked like a maniac on the track, getting funny looks from people walking their dogs

2.5 weeks ago i was 16st, this week im down to 14st 5lb, I've heavily moderated my diet, plenty of fresh veg, fish and small amounts of meat. Intakes maxed at 1000cal a day, typically as low as 500 though, sometimes even less.

The problem I'm coming up against is I stitch on the first lap, and cant seem to work through it. any runners have any tips? my breathing is also a nightmare, cant seem to get air into my lungs fast enough, shit burns
I wind up doing a lap, hitting the brick wall and dialling it back to a walk, run the straights, walk the curves... don't get me wrong, my hearts beating like a ~~~~ed clock constantly but it could be higher still and it pisses me off (the rage only fuels my self abuse though so its all good)

I'm planning on keeping the running and dropping the upper body (press ups, pull ups, crunches and the like with a fair bit of stretching and aerobics) once I hit just below 13st (im 6'3" any less weight and id look like a crack head), then moving on to weight training instead. Figure by the end of this month i should be abusing the gym instead of simple aerobics.

Just looking to get back into tone before I tweak my diet back to sane levels and start bulking up a bit. The good news is I can now see my wedding tackle in the shower, without the aid of a complicated rope, pulley and mirror set up and feel like I'm back in my twenties, full of energy like a walking hard on!

So yeah shit seems to be working at a lightning pace (don't get me wrong I'm sore pretty much constantly) the only thing holding me back is my ignorance about breathing technique and being unable to work through a stitch.

Any tips?

[smoggy]

have a read of this article Side Stitches

[Dreamer]

My hubby joined a running club run by our local council.

They have different expertise levels starting from beginner to advanced.

the stage 1 beginners class starts off with 60 second walk, 60 second run. once you can do that easily then increase it to 45 seconds.... then a min and just keep doing that but take it steady and do not move up a stage till you are comfortable at the one you are doing

If you are not eating enough calories and not having some carbs to give you energy when exerciseing then you might end up making yourself ill.

If you have a running club in the area then it might be a good idea to join it. It is a lot easier running with a group of people than it is on your own. It gives you more motivation and the trainers will maybe even be able to give you some advice on the best food combinations for your diet. If I were you I would seek some advice on your food intake because you don't want to take it too far and end up making yourself ill

[daithi]

you will get a stitch on an empty stomach just as quickly as a full one so try to eat something small beforehand

also try pinching where the pain is when running

also try slowing down the pace and running for a longer time
speed doesnt burn fat time does
as in a fat burnig pace

if your heart rate is to high you will burn carbs not fat

to find your heart rate look here http://www.thewalkingsite.com/thr.html
then buy a heart rate monitor there not expensive
id advise getting one that functions as a watch
then adjust your running pace accordingly in order to higher or lower your heartrate

as for your breathing
in through the nose out by your mouth
and if your wrecked put hands over your head and this takes pressure off the lungs and allows ya to take bigger breaths
till ya get your breath back

as for the weather id train away yal get a shower after

but cold wet weather is harder to run in its harder on the lungs
and if its cold and foggy this will burn the throat off ya and lungs so if your singing for a living id advoid it for a few days before a gig

[chroma]

Nah my food intake is fine at this point, it not a lot but what I do eat is nutritionally balanced. I'm maintaining it just on the cusp of starvation, eating just enough to keep my metabolic rate happy.

Like I said once I'm down another 21lb or so (down to a BMI of 20odd and fat content of around 6% is more accurate) my diet will be heavily modified to allow me to bulk up in the gym, gradually up my kcal intake replacing fat for denser muscle tissue, then diet wont be such an issue and my metabolic rate should begin to tune itself.
My diet at that point will be more protein dense, and frequent small portioning, about 6 meals a day. (your body can store fat well, it has trouble with vitamin and especially protein storage)
Once I've got a balance and start to see results i'll modify my intake to maintain my new body shape. (back down to a standard 3 square meals a day)
I'm aiming for 200lb of raw muscle with a 6~8% fat layer (depending on season) after a year as opposed 225lb of obesity...

I'm well aware of starvation sickness but im not at the point where my body is beginning to digest its own muscle tissue and dont plan to be. It's something I've been monitoring heavily.

The only real issue i have with regards to diet at this point is mercury poisoning from eating too much canned tuna, ive began substituting that already

Motivation isnt a problem, ive been doing a lot of solo but ive also been doing some with mates when they can keep up with my regime.

Diet wise I've been heavily monitoring and have a fairly solid nutritional plan, phased over a year or so, adjusting as my body requires. so much so that i needn't concern myself with all these supplements and powders to see any gain.

[daithi]

what type diet ya on mate can ya post it up
i can run for miles but im finding it hard burn the last bit off

im not saying your starving yourself but if ya havent eaten for a few hours before running it will cause a stitch

[chroma]

I'm not on any specific diet tbh

Today (Thurs) I had fresh handmade pasta, steamed broccoli and raw corn on the cob.
This was after doing 2hrs on a xcountry skier then moving on to situps (alternating to get in the obliques), pullups, pushups and squats till fail. Went to make my pasta (kneading for half an hour served to keep my upper body warmed) and had half an hour of aerobics while i let the gluten relax in the fridge. made up my sauces, prepped my broccoli and then stretched for half an hour. Before rolling the pasta and beginning to cook the meal. Got up at 9am and eventually ate at 9pm

Yesterday (Wed) I had an egg white omelette (3 eggs) with beans.

Day before (Tues) I had a tuna sandwich. (tuna, balsamic onion, sweetcorn on rye bread)

Before that (Mon) I made a salad with courgette, cucumber, sweetcorn, rocket, peppers and onion.

(Sun) Made soup from celeriac, aubergine and onion.

(Sat) A couple of Clementines and a bowl of oats.

(Fri) Made some chicken brodo (spent an hour skimming the fat off) and hand pulled noodles.

Like i said, no fixed diet, just one small square meal a day, don't actually feel all that hungry.
Never snack in between, drink either water or some pomegranate green tea (i never do milk or sugar in hot beverages ever anyway)

Tomorrow i figure I'll wake up, hit the track for a few hours, come home and do some light upper body work and wind up eating tinned tomatoes on toast. possibly a light salad instead, i dunno, depends on how my body feels.

[daithi]

ya should eat that much in a day nearly
~~~~ me no wonder your shedding the weight
your stitch is down to an empty stomach so for definite

but whatever works for ya at the end of the day works

how long is it taking to do the 3 miles

your probably losing a lot of muscle mass
training like that an not eating enough to be honest

[chroma]

About got it down to 38 mins as of today.

Seem to be putting muscle on! I've been checking with a calliper on my bicep group, quadricep group, gastrocnemius and trapezius muscles consistently (i figure placing a muscle under full tension and measuring would be a consistent test) the bonus is at this point I'm beginning to see some definition, my weight loss has slowed but my fat loss hasn't. If i start loosing muscle mass then I'll up my intake.

I figure another month of starvation at most and i should be toned up to the point where I'll see noticeable results upping my diet and hitting weight training.

so long as i keep up a protein and nutrient intake my body wont be lacking enough to burn through muscle... bit of a minsnomer there, my body will still start digesting muscle from the keytones and related enzymes released during fat breakdown, but muscle tissue will repair with proper nutrition meaning I offset the damage done from fat conversion.
Or so the theory goes anyway, seems to be working in practice thus far anyway. but like i said when my fat store reaches desperate stages then i should start loosing muscle.
I've yet to reach this stage of starvation though.

The only reason I'm eating at all is to keep my metabolic rate up and prevent muscle digestion, this will go tits up after a while though, hence the close monitoring.

[daithi]

thats a 12.40 minute mile
thats an average speed of 4.45 miles an hour
which is slow pace what is your age

if your looking to pick up your pace ya should try running down hills in a park or somewhere as it increases your stride
because your muscle has like a memory which triggers the brain
and if ya run the same ground all the time your legs think they can only move that far apart

running on a flat track wont improve it

[chroma]

oooh muscle memory. that's a bloody good tip.
I put it down to 20 a day smokers lung.
Id like to say I've cut down, id be lying though :/

First mile is a breeze usually, well under 10 mins, then i tend to slow down to a crawl as my lungs catch fire
i get stitch and power through as far as my body lets me then slow down to a walk, wait till it eases up slightly and pick back up.
The ratio of walking to running used to be more one sided, now its getting more running than walking.
Eventually over time i plan to run the entire distance and begin upping my mileage. Painfully slow process though :/