Newbie to jogging. Looking for advice.

Discussion in 'Health and Fitness' started by Combat Sports, Nov 29, 2012.

  1. Combat Sports

    Combat Sports Formerly What Works Banned

    Before I begin let me give a little background. I have gout in my ankles and while flare ups are rare my ankle joints are slow moving due to the build up of acid in them. This is not something that is likely to go away. Secondly I have chronic planar faciltilus (heel spurs) that make it difficult to walk for or be on my feet more then an hour or so under most circumstances. Recently I discovered an inexpensive corrective insole for the heel spur problem. I am also overweight.

    So that said, I have been considering taking up jogging for the first time in my life. I have been involved with various athletic activities and usually did my cardio on an exercise bike I have at home to avoid the heel problem.

    So how should I start? When I become breathless do I slow down? How long should I expect to be able to go to gain a benefit? How fast should I increase it?

    I need to become "light on my feet" as I will be taking up Jun Fan/JKD and footwork is really important.
     
  2. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

  3. ap Oweyn

    ap Oweyn Ret. Supporter

    Have you looked into jumping rope instead? I'm not a runner. Hate it. So I'm not the most objective source on this. But jumping rope takes your heels out of the equation, builds the capacity to be light on your feet, involves a good strong sense of rhythm, and helps with footwork, in my view.

    I'd try that first.
     
  4. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    Yep, I love the rope too.

    It can be hard on the ankles, so if you can use a mat or piece of rubber to ease the impact then do so.

    Cheap, easy and just like the jogging you can introduce fartlek or interval training into it.
     
  5. David Harrison

    David Harrison MAPper without portfolio

    Sort out your diet and do as much exercise not involving your ankles as you can. Losing the weight will take a lot of the impact out of jogging. Going uphill is much easier on the joints than going downhill. As for the heel spurs, I'm a big advocate of staying on the balls of the feet when running, as much as possible, this helps to strengthen the ankles, as well as cushion the impact, just like car suspension.
     
  6. ap Oweyn

    ap Oweyn Ret. Supporter

    I don't condone adding fartlek to anything.

    ...

    I don't know what that means. It just sounds bad. :D

    A good pair of running shoes for jumping rope will also ease the impact. And prevent you from whipping the ends of your own toes while you're learning.

    Fun fact: Jumping rope wearing "toe shoes" sucks. You screw up and the rope wedges between your "toes." But, unlike being bare foot, the shoes WILL NOT relinquish their hold on the rope.
     
  7. Lad_Gorg

    Lad_Gorg Valued Member

    I'm actually in the same place as What Works?. I need to vastly improve my cardiovascular system namely because of 3 years of little exercise and plenty of smoking (don't do it kids). Now I can hardly follow MA lessons, I usually end up totally winded from just the warm-up.

    My main issue is that I can't jump rope to save my life, and on top of that I don't have proper space. So I'm going to pick up jogging like What Works?.

    So to extend the OP's question, for a complete beginner with a really low aerobic and cardiovascular capacity how long (time), far, and intense should I begin my jogging work out? And prior to jogging or running, should I perform a warm-up routine to get my heart up (seems redundant to me), and is stretching important?
     
  8. Lad_Gorg

    Lad_Gorg Valued Member

    To improve your footwork you can:
    a.) Shadowbox.
    b.) do heavy bag work.

    For both focus on your footwork about as much has hand work. Use the link bellow for a more detailed explanation on heavy bag work.

    http://www.expertboxing.com/boxing-training/bag-training/heavy-bag-workout
     
  9. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    Definately warm up and stretch while doing so. Run on the spot, some leg swinging, trunk twists and the like.

    If you are unfit then jogging and walking until you can cover just over a mile is the key.

    Jog, walk, jog and walk if you have to, jusy keep going.

    Once you can cover a mile then you can up the effort. the first mile will have you warmed up, then if you are road running you can pick land marks such as lamp posts. Sprint (or fast run) between one set of posts, then walk between the next set and then jog, continue this pattern. (Fartlek - which is a Swedish work meaning "with speed".

    If you are running cross country, or somewhere without landmarks you can turn this into interval training. I suggest keeping the intervals short, something like 10 seconds to start with. Cover the first mile, then sprint, walk and jog in 10 second intervals.

    On a basic level you will be working aerobically, meaning that your body can supply enough oxygen to the muscles to cope with the task. By adding the sprints you go anearobic, meaning you will start to gasp for air. The slowing to a walk and jog allows the body to go back to being aerobic.
    Over time it takes longer to go aneaobic, meaning you are getting fitter.

    You can see how jumping rope can be adapted to either fartlek or interval training.

    As you get fitter you will need to increase the intervals, or run two miles before starting the fartlek.

    The advantage of the above is you don't need to be pounding the streets for mile after mile. Warm up (with a run), do the intensity bit, warn down, stretch and you are done.
     
  10. ap Oweyn

    ap Oweyn Ret. Supporter

    From a magazine article my wife clipped for me (the non-runner). This couldn't really be simpler to begin:

    After the warmup,

    1 minute running, 1 minute walking
    2 minutes running, 2 minutes walking
    3 minutes running, 3 minutes walking
    4 minutes running, 4 minutes walking
    3 minutes running, 3 minutes walking
    2 minutes running, 2 minutes walking
    1 minute running, 1 minute walking

    Cool down

    Comes in at just over half an hour.
     
  11. Hapuka

    Hapuka Te Aho

    Although I don't have what you have, I do have Complex regional pain syndrome, also known as Causalgia (which is essentially the neurological equivalent of arthritis) in my left leg.

    http://medical-dictionary.thefreedictionary.com/causalgia

    Sadly, because of the Causalgia, I've had to leave Muay Thai. But I very much enjoy Boxing. And although I can't do jump rope anymore, I've found that a truck tire is the next best thing. I've also found that having a good pair of shoes really helps, I suggest you either go to a shoe clinic where they can fit you a pair of shoes or see a podiatrist.

    Here is an exercise you can do at home using a truck tire (I enjoy shadow boxing on mine) [ame="http://www.youtube.com/watch?v=nFm6FxO4c9M"]http://www.youtube.com/watch?v=nFm6FxO4c9M[/ame]
     
  12. YouKnowWho

    YouKnowWho Valued Member

    If you are a

    - striker, running will be excellent for you.
    - wrestler, running may not be for you. If you have to do it, you will need to add "low stance walking" into your training as well.
     
  13. Mitch

    Mitch Lord Mitch of MAP Admin

    Please, please, please please go to a specialist running shop where they will video you jogging on a treadmill and analyse your gait.

    They will then take time to talk to you about suitable shoes for your running action and give you several different makes to try on.

    Buy the one's that feel best and thank them for their time, don't go off and get them somewhere else cheaper. These guys are helping you and you need their expertise to still be there when you come back in six months for the next set of shoes you need.

    There may well be adverts for a local running club in the shop, take the contact details and join one so people can watch you run and offer advice. You know how real martial arts instructors teach you stuff? Same for running.

    Build up gently. Really gently. Really, really gently. Be kind to your body and don't let your willpower overpower your capabilities. Chill and enjoy it. I'll tell you my half marathon story to illustrate optimistic stupidity that I heartily regret several years later and will for the rest of my life if you like, but just trust me on this, take your time.

    Personally I would never run on roads or pavements. Off road is much, much better.

    You could also pick up something like The Runner's Guide for general advice, but joining a club would be a great step.

    Have fun :)

    Mitch
     
  14. m1k3jobs

    m1k3jobs Dudeist Priest

  15. Lad_Gorg

    Lad_Gorg Valued Member

    Thanks a lot Simon! This will be my Christmas project. I plan to train under Perry Ubeda coming Jan, so I don't want to give a bad impression due to bad conditioning!



    @ Mitch, that sounds like an awesome idea. Maybe I can do that as a xmas gift. Only problem is that I imagine it being quite expensive, and I have to add a Judo gi on xmas list too. So I guess I'm looking for sponsors :p
     
  16. David Harrison

    David Harrison MAPper without portfolio

    I had a period where I couldn't run due to disease and pain, I found that breathing like I was running while walking as briskly as I could helped a lot in keeping my cardio in shape.
     
  17. Combat Sports

    Combat Sports Formerly What Works Banned

    Bruce Lee's Fighting Method books suggest doing both. I think I am going to do that and just alternate. Part of it is I would like to be able to run again. Though I will never be fast it would be nice to be able to do so.
     
  18. Grass hopper

    Grass hopper Valued Member

    I started running recently for my black belt test. I find willpower to be the biggest thing. Run once a week however long you can to get used to it. Don't worry about speed, but try not to walk, eventually, you will grow to hate running less.

    A couple years ago, I had severe asthma with two or so attacks a day. I had to fight through a fourty five minute three mile time. Now I can do it in twenty six minutes, and I'm almost free of asthma. I've lost twenty pounds, and I am much better at karate now. Running is the best exercise I know of. It sucks at first, but there is a tremendous feeling of accomplishment when you do.
     
  19. Grass hopper

    Grass hopper Valued Member

    Also, control your breathing strictly. I breath in for three steps, then out for three steps. I don't break this at all. If I start to feel like I need to break that pattern because I'm getting winded, I slow down. It's incredibly important to breath properly or you will never run a good pace.
     
  20. Kuma

    Kuma Lurking about

    I definitely second going to a specialist, especially considering the issues you already have. You don't want to further complicate them.

    The Couch to 5K program is a good one, as mk13jobs mentioned. My wife and several of her friends used it to first get into running and many of them now do half or full marathons (the nutters). Rope skipping is also an excellent means of cardio, and as a good starting point I recommend looking into Buddy Lee. His jump rope program is solid and develops good skills for the beginner.
     

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