A
I want to start being in shape. I'm not overweight, I'm actually at a below normal weight (but not underweight) for my height. I want to start running, but I am completely out of shape. I want to gain the benefits of running: muscle tone, "lean-ness", and cardio. I've read a few articles about running for a minute and then walking and repeating the cycle until I can run/ jog for 30 minutes straight. Also, if you're a runner can you give me some advice that keeps you motivated to run since running does require a lot of "energy"... after all, you're moving your entire body. Thank you! :)
Answer
definitely dont start and stop to start running. start off by running about 30 minutes straight, choose a nice route to make it more fun. definitely do not stop running though, if you get tired just slow down, doesn;t matter how slow just dont walk. after about a month, you should be able to do this no problem. then you can start considering mileage and how fast you want each mile to be. definitely invest in a sports watch so you can do this better. you can track mileage simply by going to mapquest or something and clicking on directions and typing in your starting point and ending point...it'll give directions but on the bottom also how many miles the run was. Since you're just starting out your mile splits would probably be around 9-10 minutes. By your third month try and get them to around 9-8. To keep motivated, choose different running routes so it doesnt get monotonous and also run to music- you can make yourself a running playlist if you have an ipod.
definitely dont start and stop to start running. start off by running about 30 minutes straight, choose a nice route to make it more fun. definitely do not stop running though, if you get tired just slow down, doesn;t matter how slow just dont walk. after about a month, you should be able to do this no problem. then you can start considering mileage and how fast you want each mile to be. definitely invest in a sports watch so you can do this better. you can track mileage simply by going to mapquest or something and clicking on directions and typing in your starting point and ending point...it'll give directions but on the bottom also how many miles the run was. Since you're just starting out your mile splits would probably be around 9-10 minutes. By your third month try and get them to around 9-8. To keep motivated, choose different running routes so it doesnt get monotonous and also run to music- you can make yourself a running playlist if you have an ipod.
Parkour(free running)- how to get started?
Conor
Parkour- how to get started?
hey everyone. i'm 14 years old and i'm trying to start in parkour (free running). i started lifting weights and i've been cycling long distances. i've started with my buddy. i need to know a good way to start. i want to become a good traceur no matter how long it takes me. any help or advice? thanks
Answer
Parkour and free running are similar but not the same. Free running is more flashy, it has tricks/flips thrown into it, whereas parkour is more about getting from a to b in the quickest route possible.
I'm gonna copy/paste another answer on a similar question.
For any sort of training I never recommend doing any weights work. I don't have space but I could write a couple of pages on why.
Look online for local parkour groups to train with, should be some in your area. A good place to start is just look on youtube for how to do stuff:
http://www.youtube.com/user/monkeyseevideos#p/search
http://www.youtube.com/user/expertvillage#p/search
Make sure you're in the uploads part and type in parkour.
Just remember to pace yourself and have fun.
Training: You will need
Healthy eating (ask in diet/fitness)
Routine
Willpower
Split the body into 3 parts. Upper, lower and core.
Upperbody will be doing pushups/pullups
lower will be squats
and your core will be leg raises and planks.
This will cover all the "forces" of movement.
Pushups are the best for upperbody pushing power, no other exercise works as many muscles as this simple exercise.
http://www.youtube.com/watch?v=i9t6m0QtS⦠- Take note of form, and elbows.
Next is the pullup which works all of your back muscles as well as your triceps. If your struggling to do full pullups: http://www.youtube.com/user/TraceurZeno?⦠-4m 51s with progression on 5m04s
Upperbody covered
Lowerbody will simply be squatting. Squats train all the pushing muscles in the legs. Improper squatting will damage the knees so put more focus into form than reps: http://www.youtube.com/watch?v=QKKZ9AGYT⦠- Knees don't go beyond toes. If you want a break from squats you can try some of these exercises: http://www.youtube.com/user/TraceurZeno?⦠Note that zeno does go beyond the knees in his squats but he is also going on the balls of his feet, removing strain from the knees.
Core - I don't believe in situps/crunches.
Flat leg raises - http://www.youtube.com/watch?v=JB2oyawG9â¦
Once you've gotten stronger move onto - hanging knee tucks - http://www.youtube.com/watch?v=ACTKTdvWsâ¦
Eventually you'll get to the point where you can hang and put your legs straight out.
last ab exercise the plank - http://www.youtube.com/watch?v=zdPEF8eWB⦠. Make sure to do all sides.
Make sure to do some regular running, to improve your endurance.
In training you have Reps and sets as well as rest periods. A rep is repetition (how many to do) and a set is how many of said reps (ie 12 reps, 2 sets = 24 overall reps). I've found the best results to find out what is the max you can do. Say you can do 20 pushups maximum. I'd do 70-80% of that. Instead of doing 2x10 (20), I'd do 2x6-8 (12-16) multiple times throughout the day. This way you will do more overall pushups without hitting your limit in one session. No more than 5 sets during a day, give it 1 minute between each set and 1-2 hours before you repeat the exercise. On your final exercise do as many as you can do. Give yourself 3 days rest before doing any more training.
Willpower is needed to stick to a training regime. It's the single hardest thing to do, but you have parkour as a goal to get better at, keep that in mind.
Parkour and free running are similar but not the same. Free running is more flashy, it has tricks/flips thrown into it, whereas parkour is more about getting from a to b in the quickest route possible.
I'm gonna copy/paste another answer on a similar question.
For any sort of training I never recommend doing any weights work. I don't have space but I could write a couple of pages on why.
Look online for local parkour groups to train with, should be some in your area. A good place to start is just look on youtube for how to do stuff:
http://www.youtube.com/user/monkeyseevideos#p/search
http://www.youtube.com/user/expertvillage#p/search
Make sure you're in the uploads part and type in parkour.
Just remember to pace yourself and have fun.
Training: You will need
Healthy eating (ask in diet/fitness)
Routine
Willpower
Split the body into 3 parts. Upper, lower and core.
Upperbody will be doing pushups/pullups
lower will be squats
and your core will be leg raises and planks.
This will cover all the "forces" of movement.
Pushups are the best for upperbody pushing power, no other exercise works as many muscles as this simple exercise.
http://www.youtube.com/watch?v=i9t6m0QtS⦠- Take note of form, and elbows.
Next is the pullup which works all of your back muscles as well as your triceps. If your struggling to do full pullups: http://www.youtube.com/user/TraceurZeno?⦠-4m 51s with progression on 5m04s
Upperbody covered
Lowerbody will simply be squatting. Squats train all the pushing muscles in the legs. Improper squatting will damage the knees so put more focus into form than reps: http://www.youtube.com/watch?v=QKKZ9AGYT⦠- Knees don't go beyond toes. If you want a break from squats you can try some of these exercises: http://www.youtube.com/user/TraceurZeno?⦠Note that zeno does go beyond the knees in his squats but he is also going on the balls of his feet, removing strain from the knees.
Core - I don't believe in situps/crunches.
Flat leg raises - http://www.youtube.com/watch?v=JB2oyawG9â¦
Once you've gotten stronger move onto - hanging knee tucks - http://www.youtube.com/watch?v=ACTKTdvWsâ¦
Eventually you'll get to the point where you can hang and put your legs straight out.
last ab exercise the plank - http://www.youtube.com/watch?v=zdPEF8eWB⦠. Make sure to do all sides.
Make sure to do some regular running, to improve your endurance.
In training you have Reps and sets as well as rest periods. A rep is repetition (how many to do) and a set is how many of said reps (ie 12 reps, 2 sets = 24 overall reps). I've found the best results to find out what is the max you can do. Say you can do 20 pushups maximum. I'd do 70-80% of that. Instead of doing 2x10 (20), I'd do 2x6-8 (12-16) multiple times throughout the day. This way you will do more overall pushups without hitting your limit in one session. No more than 5 sets during a day, give it 1 minute between each set and 1-2 hours before you repeat the exercise. On your final exercise do as many as you can do. Give yourself 3 days rest before doing any more training.
Willpower is needed to stick to a training regime. It's the single hardest thing to do, but you have parkour as a goal to get better at, keep that in mind.
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