Advice from physically active people needed.

[Phillycat]

As a rather natural progression from quitting smoking nearly a month ago, I am getting back into a regular exercise regimen. I ran slowly but steadily for 20 minutes yesterday morning and 20 minutes this morning.

The degree to which I'm out of shape is alarming. I know what proper form looks like and feels like (I ran competitively in high school) but I can't achieve it. I can't control my breathing, lengthen my stride, relax my shoulders, lower my arms.

Questions for you to answer:

1. When will it stop hurting this much? Going downstairs today is excruciating, upstairs marginally better, walking not painful but I still look like Frankenstein's monster lurching around.

2. When will my breathing ease? This question for anyone, but especially for ex-smokers who got in shape.

3. How long would you say, overall, it took you to "get in shape"? I know this is highly subjective, but I'd be interested in any answer you provide.

I plan to continue 20 minutes a day until it doesn't hurt, then add another 5 minutes, then another, until I'm up to 30 minutes a day. I don't plan to do more than that. I don't plan to run long-distance, or do any competitive running. I am running to stay in good cardiovascular health, to improve lung function, and to maintain my weight.

Any information you can provide would be great! Thanks in advance.

Cross posting to lounge.

[The Inquisitive]

1. some quick answers.

1. About 2 weeks. The first week which you're enduring now just sucks. Be sure to stretch, ice, take warm baths, and Ibuprofen. Proper nutrition and balanced diet also assists in recovery. After 1 week it is still painful, but becomes progressively less so. At the end of week 2 the pain is more or less gone.

2. I'm not a smoker so I can't really offer much insight on your circumstances but it really depends on how hard you run yourself. The higher you keep your HR while running the stronger you're heart will get and should reduce that feeling.

3. Yea that is a pretty subjective question. In shape really depends on what you want to do. I suppose for just general health reasons in a month or so you'll be in be to a noticeable degree in better shape than you're average person, but that's not saying too much in this country hehe.

Running does little to improve you're physical appearance however if you're already at a reasonable weight. The best long term solution to maintaining a constant body weight is weight training simply because it does wonders for your metabolism and increases you're daily caloric requirement.

[CrispyQ]

2. I agree with the comment about weight training.

Cardio helps take inches off my wasitline, but weights tone & define my muscles. When I first saw some definition in my triceps, it was such a thrill!

[MissMillie]

3. I was going to add the weight training suggestion

Not only will it help shape your body, but I think it will work different muscles than your running does and that will only help matters all around.

I'm going to suggest also that after about a month you try tovary your aerobic activity as well, if you can. Trust me, I love running. But if you just keep doing the same thing every day, your body will figure it out, and it will go into "maintain" mode. Mix things up as much as possible. I don't know if you're running outdoors or at the gym, but if you're at the gym, consider the elliptical, the rowing machine, the StairMaster, the NordicTrack....

And I recommend a monthly session with a professional trainer. That way you'll learn all sorts of different ways to work strength training into your routine and you'll be better at "mixing up" your exercises.

If you want to change your body, variety is the way to go. (At least that's why my trainer says.)

I'm a former smoker, but I had quit about 6.5 years before I started working out. I don't know if my perspective can be helpful. But I'm glad you quit. You won't be sorry.

[Kat45]

4. My friend quit smoking in her forties and started running and working out.

I believe she also found it excruciating at first, but she kept at it. Turned out she loved running and she loved working out at the gym. She got to the point where she was running short races and doing well in her age group. She's now in her early fifties, and she's a certified personal trainer in a couple of areas (pilates and I forget what else).

Though I don't have specific advice to offer, I hope this story gives you encouragement that yes, it can be done. :-)

[midnight armadillo]

5. Try the Couch Potato to 5k Program

http://www.coolrunning.com/engine/2/2_3/181.shtml

I am loosely following this and have just managed a 1.4 mile run today, after 2.5 weeks of effort. Another 3-4 weeks and I'll hit the 5k mark. I was recovering from injuries over the winter and really fell off the exercise wagon so my fitness level is pathetic. I haven't seriously run since HS 15 years ago when I was a cross country runner.

2.5 weeks ago I was walking 1/2 that 1.4 mile loop. Running the whole thing today wasn't easy but I did it.

Set some easy running goals, meet them, toughen them up, meet them again, then branch out into other exercises like weight training (or kettlebells: www.russiankettlebells.com).

My plan is after I can do the 3.3 mile loop outside my office is to return to my kettlebells, then work back up to my nice 80 lb sandbag workouts.