How do i increase my speed, stamina, and health realistically? 10pts?!
Question: ive always wanted to be able to run fast and for long distances, so i'm finally going to start working for it and get my body in healthy shape. i have a tredmill. to get an idea of what my health is currently.... i'm 17, 5'2" and 140pounds. i can run a mile at 5mph easily, but if i go much longer than that my side starts cramping up and hurting really really badly :( i eat pretty well. i had a candy binge today :P but normally i dont eat junkfood/pop, other than a 1/4cup of jellybeans every night. i eat lots of fruits and veggies tho and love my water :) so thats where i'm at. i'm going to begin my workout tomorow morning (warm up, jog, cool down, stretch) in your opinion, how long should i do each thing for? how fast and for how long should i jog? i'm just starting this so dont give me some ridiculous answer.....
Answers: ive always wanted to be able to run fast and for long distances, so i'm finally going to start working for it and get my body in healthy shape. i have a tredmill. to get an idea of what my health is currently.... i'm 17, 5'2" and 140pounds. i can run a mile at 5mph easily, but if i go much longer than that my side starts cramping up and hurting really really badly :( i eat pretty well. i had a candy binge today :P but normally i dont eat junkfood/pop, other than a 1/4cup of jellybeans every night. i eat lots of fruits and veggies tho and love my water :) so thats where i'm at. i'm going to begin my workout tomorow morning (warm up, jog, cool down, stretch) in your opinion, how long should i do each thing for? how fast and for how long should i jog? i'm just starting this so dont give me some ridiculous answer.....
Like any other form of training, longer distance or faster times are something you need to work your way up to.
So start off with what you know you can do, and then slowly increase the distance until you reach the distance you're looking to achieve. I suggest adding a tenth of a mile every time you get to the point where you're **absolutely** comfortable with where you're at - so if you're at a mile, go for a tenth of a mile beyond that, and once 1 1/10 miles feels the same way a mile felt, go up another tenth.
Once you've reached the distance you want, then try for increased speed...but make sure you can do the distance every time first! So give it a week or two before you go on to increase your speed.
Of course, if you have access to a trainer I would suggest getting their advice as well - proper coaching can help reduce the risk of injury and minimize the time it takes for you to recover from each workout.
To get the right nutrition to go with the physical activity, you have to be sure you get enough lean protein. A "healthy meal" balanced shake is an easy way to do it. Also go for low fat cheeses and yogurts, tuna, and low fat soy products.That way your body has enough protein to build the muscles, without adding too much fat.
How about limiting those jelly beans to once or twice a week?