Clay S
I just got my Nike+ Sportwatch and I have Asics so I have yet to get a case so that I can put the sensor on my shoe, I'm wondering how important the sensor really is for recording my runs, etc.
The case is because Nike running shoes have a little indention under the sole for the sensor, other shoes do not.
Answer
There are 2 versions of this gadget (sorry in my opinion your christmas present it a bit pants). One version id GPS and the other version isn't. The GPS version is a square watch face with green characters and the other version is quite a bit thinner with black numbers.
GPS Version: Yes it should work just as well outside
Non GPS Version: No you need the sensor in the shoe for it to work
For the shoes - if you want to try it without the pocket thing, try a sandwich bag to hold it and pkace this under the laces of your shoes. Punch 2 holes in the top of the bag and thread the laces through these holes just in case it works loose from under the laces, at least it will be held in place
There are 2 versions of this gadget (sorry in my opinion your christmas present it a bit pants). One version id GPS and the other version isn't. The GPS version is a square watch face with green characters and the other version is quite a bit thinner with black numbers.
GPS Version: Yes it should work just as well outside
Non GPS Version: No you need the sensor in the shoe for it to work
For the shoes - if you want to try it without the pocket thing, try a sandwich bag to hold it and pkace this under the laces of your shoes. Punch 2 holes in the top of the bag and thread the laces through these holes just in case it works loose from under the laces, at least it will be held in place
How do you jog properly?
Anna
I started jogging last week for about half an hour each day, but I'm not jogging non-stop, I walk when I get too tired. I mean I push myself, but I definitely stop to walk quite a lot. Is that what you're supposed to do?
Also should I eat breakfast before or after jogging?
Thankayaa
Answer
I suggest that you start where you can and do what you can do. If you can only run .5 mile, than run .5 mile 4-5 times a week until it gets easy for you to do, then increase your distance to a full mile. Keep running that mile until it gets easier for you to do, start with what you can and allow your body to adjust and grow stronger. Running is a sport that you have to ease into, otherwise you're going to injury yourself. Do your best to keep pushing yourself and try to keep yourself from walking. Remember you don't have to run fast, in fact you can run as slow as you want, just don't walk. Keep up running for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. Build that up and running will feel much better.
Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded. So by the time that you run the race at your school you should be able to drop your times substantially. But I cannot stress enough, the only way you're going to build up your endruance is through continued running. You can't run once a week and believe that you're going to be in good shape, you have to be out at least 3-4 times weekly.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength. Then, when you feel like you're in better shape you can start upping your distances.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
If you follow this schedule for a couple of months you'll find that running 2 or 3 miles is not big deal at all, you won't have cramps, you won't run out of breath and you'll feel great. That said, the only way you're going to improve is to work hard and stay dedicated. Start with what you can do and work your way up from there. Stick with it and I think you'll be amazed at the results.
Eating breakfast before or after your run really comes down to personal preference. It doesn't make a huge difference, but it's always good to have some energy before a run. When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it may lead to cramping or side stitches. Running on an empty stomach may cause you to run out of energy. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running. YOU WON'T VOMIT IF YOU DO, just give your food time to digest before you run. Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods. Remember also to drink lots of water, don't guzzle right before your workout but sip on it throughout the day to allow your body to stay hydrated.
I hope that helps, feel free to message me if you have anymore questions!
I suggest that you start where you can and do what you can do. If you can only run .5 mile, than run .5 mile 4-5 times a week until it gets easy for you to do, then increase your distance to a full mile. Keep running that mile until it gets easier for you to do, start with what you can and allow your body to adjust and grow stronger. Running is a sport that you have to ease into, otherwise you're going to injury yourself. Do your best to keep pushing yourself and try to keep yourself from walking. Remember you don't have to run fast, in fact you can run as slow as you want, just don't walk. Keep up running for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. Build that up and running will feel much better.
Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded. So by the time that you run the race at your school you should be able to drop your times substantially. But I cannot stress enough, the only way you're going to build up your endruance is through continued running. You can't run once a week and believe that you're going to be in good shape, you have to be out at least 3-4 times weekly.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength. Then, when you feel like you're in better shape you can start upping your distances.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
If you follow this schedule for a couple of months you'll find that running 2 or 3 miles is not big deal at all, you won't have cramps, you won't run out of breath and you'll feel great. That said, the only way you're going to improve is to work hard and stay dedicated. Start with what you can do and work your way up from there. Stick with it and I think you'll be amazed at the results.
Eating breakfast before or after your run really comes down to personal preference. It doesn't make a huge difference, but it's always good to have some energy before a run. When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it may lead to cramping or side stitches. Running on an empty stomach may cause you to run out of energy. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running. YOU WON'T VOMIT IF YOU DO, just give your food time to digest before you run. Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods. Remember also to drink lots of water, don't guzzle right before your workout but sip on it throughout the day to allow your body to stay hydrated.
I hope that helps, feel free to message me if you have anymore questions!
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