Do you have any advice on running?

I am trying to get in to the Airforce in 2 years and need to straighten up. I am overweight and am going to lose probably 50 pounds. I want to know how I can increase my running speed and distance. Thanks so much! Any advice is appreciated!Do you have any advice on running?
u have to take a proper diet along with some running





try this





Below are the few Quick Steps towards a Healthier Diet.


1) Before starting any type of diet weight yourself and also note ur whole body measurement in a dairy. Then after every week weigh yourself and note it in ur diary and see how much weight u r losing.


2) Start taking your food with out any oil. Try to use boiled/steamed vegetables, meat, and lot of salad. U can eat fruits too and boiled/steamed chicken or red meat too but no pork. Please note and put it in ur mind that nothing fried or oily.


3) Try to chew ur every food for atleast 20 times. And then swallow it into ur stomach.


4) Potato is strictly forbidden during this diet


5) Don鈥檛 eat any type of junk food.


6) Drink at least 3 ltr of water daily. Make ur habit to drink water as much as u can. Rather take a bottle of water with you all the time, when you feel starving, drink it as much as u can.


7) use brown bread


8) use skimmed and low fat milk and yogurt


9) no sugar of any type.


10) First try to avoid any type of soft drink but if u really wants to taste some thing sweet then drink any soft drink (but not cola), but just one glass once in a week.


11) Eat at least once in a day a vegetable soap or Thai soup too as much as u can but no corn flour in it.


12) Just look at your food portion. It is much better to eat several small meals a day (like 5-6 healthy meals a day) than eat either one or two or three huge meal a day.


13) if u feel hungry then divide ur diet into 5-6 healthy meals a day (1 plate size only)


14) one bowl of oatmeal can be taken as a break fast


15) No hard drink of any type is allowed in this diet.


16) Smoking strictly forbidden in this diet


17) Watch out ur every drink and every single piece of ur food. Stay away from fatty foods, junk foods, synthetic foods, foods with preservatives and too much carbohydrate. Don鈥檛 try to take foods that are made of white flour for example white bread, cakes, pasta etc and food contain sugar such as cookies, ice cream, candy etc.


18) Remember after every 15 days you can take once in a while with a little treat any thing u like. But remember just a small portion. For example one small personal pizza or one small burger or small pastry.


19) Try to adopt some healthy timing. Early to rise and early to bed. No late sittings.


20) People usually want Quick and Easy result, we all are impatient. You have to be patient in terms of your weight loss and never give up. Always keep in mind that slow and steady win the race.


21) At least take this diet for 3 to 6 months and when u feel that u have achieved your desired weight then make this is as a Life Style change for you entire life. Remember do not focus on just losing weight, try to concentrate on diet plan forever so that you will never have to loose weight again. But occasionally u can take other junk food too.


22) You have to keep in mind that above plan is a not a quick thin program. Don鈥檛 try to deceive ur body. It will destroy your metabolism and in the future the proportion of gaining weight is much higher and easier than today.


23) Never ever go for any type of Diet pills or any drug which claim that it will reduce the weight quickly. Taking Diet pills will kill.


24) Exercise: Rule-of -Thumb: remember the formula for weight loss and that is Diet= 70% Exercise= 30%. So remember exercise is must with every diet plan. The best indoor exercise machine is tread mill. Run on tread mill for at least 30 mnts daily. Try to extend ur period for one hour. And if you don鈥檛 have this facility then best indoor Exercise is skipping.Do you have any advice on running?
Hi,





I've tried so many different diets in the last 10 years that I can say now, they don't work!


A few months ago, I came across a great product for weight loss (it's actually a colon cleanse) and like many others I was skeptical about it. But I really wanted to lose weight and I tried it (it's 100% natural). The results were excellent. I lost about 20 pounds in 2 months with this detox. That's why I recommend you check this product at http://better-life-thinner.us where they have a free trial and you only pay $4.95 shipping and handling.


Good luck!
Well what I do is set a distance. Like, I usually run about a mile and a half every time a i run and i have a route. Plan a route that will lead back to your house. Now, I dont jog the whole time. I use an MP3 player and I put it on shuffle, for one song I jog, and the next song I walk quickly. Next song jog, next song walk. It'll give you a decent workout, especially for a beginner.
Running speed for what distances?





Practice and losing some weight will help with speed and distance. Practicing starts of a race is a good way to develop power as well as looking into a strength routine.





Still, most important thing is to eat right and practice running. Don't drink gatorade or anything like that before running, it will aid in giving you cramps, stick to water and if you do cramp up, eat a banana before you train.
Farclics, or however I spell that french word that means jog/sprint/jog/sprint........one technique is if you're training on the open road, is to measure by telephone poles, street lamp poles, or whatever you happen to have in your community. Should you choose a running track, then you should quickly find out just how long you can possibly sprint before being totally smoked. If that is 20 seconds, then sprint all out for 15 seconds, jog for 45, repeat the process over and again. As you improve (you must keep some record to record progress and ensure motivation!) maybe you go to say, a 20 second sprint, 30 second jog. You may also choose to determine your working heart rate, then go at 80% of that while running for a minimum of 30 minutes (not 20). Don't worry about distance should you choose to go this method, focus on the time and slowly increase it. The USAF fitness test is one mile, right? Find the time standard and be able to beat it by at least two minutes to allow for unfavorable conditions, like taking the test at a high altitude, for example. Good luck to you and aim high, I think.
Well... since you are 50 pounds overweight start using the elliptical machines first. This is because you might injure your feet if you start running with all that extra weight.





Once you lost 20 pounds, you can start running. Take a 30 minute run and gauge your distance. Every 3 days you should keep on increasing your distance (by jogging faster) at the same amount of time.





This way you will increase your cardio, speed, endurance and in effect lose weight. But remember that exercise if half the equation, you will still need to eat healthy.





I would recommend you buy the book The ABS Diet. It can help you reach your goals quickly and safely.





Good luck ^_^