PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Hi Raphael,
I am 39, 5’2′ and 183 lbs. I have been working on losing weight for about three months. I was 196 lbs., and have lost it by becoming a vegetarian. Eating more veggies and fruits has helped but now I want to see more change.
I am tired of being unhealthy. I am tired all the time and I want to improve my energy level. I want to know what foods will improve my energy and make me healthier. I hate exercising but one of my many goals is to run a marathon one day. I would like to learn how to run.
But, every time I have tried to run in the past, I have given up because it was too hard and I was always out of breath. But, now I want to learn. How do I learn how to run? I want to be better and to do better for myself. Thanks – S
S,
Congratulations on your weight loss. I suspect your energy issue is related to not taking in enough calories. Becoming a vegetarian seems like it’s been positive for you, but if the calorie intake is not sufficient then your energy will always be low.
You may want to consider the eDiets vegetarian meal plan. We provide delicious meal plans that take into consideration your height, weight and activity level and then design a plan to encourage fat loss and improve energy levels. In addition, we provide registered dietitians who can assist you any time you need it.
As far as foods, protein will help retain your muscle; carbohydrates will provide your body the energy it requires. Fats tend to have a bad reputation because, well, just look at the word! In reality, fats are necessary for good health and a well-balanced diet. It’s the type of fat and daily amounts that are key to losing body fat and improving health.
Good sources of protein for you are fish, soy products, beans, chick peas, tofu, lentils, eggs (if you consume them), egg whites, soy protein shakes, soy milk and soy cheese. It’s very important that you have sufficient carbs in your diet from quality sources such as fruits, vegetables, brown rice, sweet potatoes, whole grain pasta and whole grain breads.
For fats, I recommend natural peanut butter, natural almond butter, fish oil and avocados — the good fats! The type of foods are important but so are the calories and ratios of protein, carbs and fats — and that’s the part where eDiets can assist you to improve your energy and health while helping you to burn fat.
Now for the running part of your question. It sounds like your approach to running hasn’t been paced properly so I’m going to get you started with a realistic program.
Usually, beginners have a lot of questions: How do I get started? How fast and how far should I run? How do I progress? What kind of shoes do I need? I want to address of all these questions for you.
A lot of people think that beginning a running program means just lacing up their running shoes and going out for a run. However, if you are a beginner this is exactly what you don’t want to do.
Running puts a lot of stress on our bodies, particularly the knees. So beginners should first take every precaution to avoid injury. One of the ways to accomplish this is to invest in high quality running shoes. Never run with inferior shoes, tennis shoes, old shoes, etc.; this is a sure ticket to risk of injury.
The most important consideration for selecting a running shoe is your foot type. Few people are lucky enough to have bio-mechanically perfect feet, (which distribute the persons’ weight perfectly from heel strike to toe when pushing off). Most of us need to rely on our running shoe to compensate.
I generally do not recommend a specific running shoe brand because everyone is a little different. Some people have feet that pronate (roll inward) or supinate (rolls outward), and others have flat feet. Most of these issues are related to the arch of the foot.
I recommend going to a specialty shoe store and having your feet tested for pronation, supination, etc. Although it may sound like a hassle, it’s actually a great experience.
Your goal is to create a program that is balanced and based on progression. But the progression must be natural without huge leaps in time or intensity.
You should always stretch before and after your runs. This will prepare you for your runs and help prevent muscle pulls.
Choose a few good lower body stretches such as the quadriceps stretch, hamstring stretch, sitting butterfly and calf stretch. Please note that eDiets has many stretching exercises on our Virtual Trainer on the fitness program, so please be sure to check it out.
So how far do you go? How fast?
As far as beginning the program, I highly recommend walk/run intervals based on specific time periods.
After completing your stretching, begin to walk. Walk for five minutes to warm up and then jog at an easy and sustainable pace. Don’t run so fast that you become out of breath.
After five minutes of walking, perform the following beginner’s protocol:
Week 1: Run 2 minutes, walk 2 minutes; repeat 7 times.
Week 2: Run 3 minutes, walk 2 minutes; repeat 6 times
Week 3: Run 5 minutes, walk 2 minutes; repeat 4 times.
Week 4: Run 7 minutes, walk 2 minutes; repeat 3 times.
Week 5: Run 9 minutes, walk 1 minutes; repeat 3 times.
Week 6: Run 11 minutes, walk 1 minutes; repeat 3 times.
Week 7: Run 30-35 minutes without stopping.
Again, run at a very comfortable pace. Speed is not important. All that matters is completing the time intervals.
Perform the above on 3 non-consecutive days per week. After week 7, you can add a fourth running day and make that a 20-minute session to start. The key is to make small increases each week – avoid big increases in time or speed. This slow progression approach will train your body in the most efficient manner possible.
Learn to listen to your body. It will tell you when it’s tired. It will tell you when it’s feeling fine. If, at the end of a walk or run, you’re huffing and puffing or you feel tired or fatigued, you’re doing too much and need to back off on your pace or time intervals.
Nutrition will be very important as you progress from week to week. Never underestimate the value of proper nutrition when increasing exercise. It will provide the energy you require.
Thanks for submitting your question and best of luck in your health and fitness goals!
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