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Originally posted by Anna Kubit:
How often should I train on the treadmill (times per week, minutes, etc.)?
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For HIIT or for just burning calories? For HIIT, aim for 2 or 3 times a week (no more than that). Since you are just starting, do it twice a week. But you don't need to do HIIT on the treadmill only - you can do it running outside, you can do it on a bike, you can do it on a stepper. For simply burning calories (i.e. steady pace), do it if you like it...but it would be best to mix it up with cycling and stepping or any other aerobic activity. Reasons? Prevents boredom abd burnout and prevents repetitive overuse injuries.
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How should my progress look and/or what should be my goals? For instance, should I be trying to progressively each week get 2 miles in but in less time, or to just get in more miles, etc.??
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Well, your goals should be tailored to what you ultimate goals are. Are you running to lose fat? To become a faster runner? To get behind the hot guy at the gym?
You get the idea... you set the goals, you make the plan to get there by setting intermediate goals and means.
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Why did my neck get that pain? How do I prevent it next time?
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Well, since you're not married and don't have spouse, we can rule that obvious reason out.
Seriously, it is hard to say. You could have slept on it wrong the night before, or even grabbed at your water bottle and strained something. Don't do anything that bothers it...and then when it stops hurting, give it a few more days. You don't want it to become chronic because you thought it was healed and it wasn't.
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Should I take breaks while doing training as described above? How long should each break be?
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For HIIT, what you are describing, barely being able finish each sprint, is about right. When you start, you may only be able to do four or five sets before you feel like vomiting. That's OK. You'll get better. Then you'll be able to do 30 seconds full out, 90 seconds rest (which is really what is prescribed for traditional HIIT). The rest should be at whatever level just allows your heart rate and breathing back to 'normal' right before the next sprint starts. If that means walking during the rest, so be it. The work is where you need to push it and go full out, and if walking is required during your rest periods, do it.
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What types of clothes should I wear when running in different weathers/temperatures? Sometimes it's 80 degrees in my garage where the treadmill is and sometimes 60.... When winter comes, it will be cold.... (Materials, brands, etc.)?
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Run naked - and send us pictures, or preferably, videos! [img]tongue.gif[/img] Wear what makes you feel comfortable when you run. If you sweat a lot, try Nike Dri-Fit or some similar wicking synthetic (every major manufacturer has some name brand of their own). For underwear, wear what is comfortable - some runners like compression (spandex) shorts, some don't. I leave the choice of sports bra to you.
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How can I track how many calories I burn when hiking/running, etc. outside?
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There are a couple of websites. Try this one:
http://www.coolrunning.com/engine/4/4_1/94.shtml or this one:
http://www.howtobefit.com/calorie-counter.htm
I think (and someone can correct me) the recommendation is 20-24 oz. per hour of activity. When in doubt, drink more. If you are thirsty by the time you take a drink, you are already getting dehydrated.
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Is it alright for me to be on the treadmill (running, etc.) the same day I weight train legs or even the day after? I do squats, lunges, calves excersises and soon leg extensions and curls... I really feel my legs today (Friday) and I did leg training on Wednesday (ran only about 1/2 mile on Wed.).
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I am going to assume you are tallking about HIIT here. It is ideal to allow rest for the legs. So depending on when you are running, if you could treat your HIIT session like another leg day and space the workout appropriately (48 hours between each), that would be ideal. Try not to put HIIT and leg day on sequential days. It would also be best not to do them on the same day, since whatever was done second in the workout would be compromised. If this isn't clear, let me know what your schedule is and we can look at spacing.
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Is it best to run for a short time or to walk for a longer time to burn fat and tone?
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First of all, an interesting tidbit: you burn the same amount of calories running a mile or walking a mile. interesting, huh? BUT, you will run a mile much faster than you will walk one, making it time efficient.
Secondly, there is a lot of disagreement as to the slow 'fat burning' zone that was touted for years. If you want to lose fat, do HIIT or other intense short bursts. While the kcal burn will be the same per mileage done, the difference will be in the way your metabolism burns fat in the hours and day
after your workout. Intense sessions of near all out effort (even lifting) keep your body burning calories well after they are done. For lifting, up to 12 hours after, and for intense anaerobic (e.g. HIIT) work, up to 24 hours after! Compare that to an elevated burn for 2-6 hours only after a steady-state run. Get the picture?
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What else should I know about running/jogging/walking?
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one foot in front of the other. If you are doing running besides HIIT, don't increase your mileage or distance more than 10% from week to week - you want to prevent overuse injuries and that is what you need to do it.
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Any input will be greatly appreciated! Thank you!
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You are most welcome! (PS: I told you - I hate typing this much! )
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