Going to begin training

[NYG]

I can actually help you with running. In the service we ran 3 miles for our physical fitness test. A perfect time for that is 18 minutes.

I once did it in like 17:52 and nearly died but that's another story.

Ok sounds good, what kind of pace did you do?

[NYG]

If you haven't got one, buy a jump rope, get practising, in your yard, on a driveway. There is no secret to it, get practing, practice makes perfect, you will snag your foot but stick with it, 20 mins non stop every other day (more if you have the time to commit to it)

Outside of your gym work, push ups, sit ups, burpees etc are all good to get your cardio and strength up. They are under used in my opinion, more specialist weight work and drills can come with time and experience but as a basic start start doing these in the morning after your run

Stretch everyday, proper stretching, not just a 3 sec pull on a limb, spend a good 20mins doing stretches every day, heck do them in your lounge watching TV, but stretching and flexibility is as important as power and stamina

Ok. Any specific diets i should work on?

[Beercules]

Ok sounds good, what kind of pace did you do?

Well I would start a little slow to get loose and like at the 2 mile point I would really go.


Get very good sneakers (Asics) and try to run on a good track (no dirt or hard concrete)

Have you done track in High school or anything ?

[Richard P]

You should be able to do this, maybe not first time out the blocks, but aim for this, work out where the 3 mile marker is on your run, or get yourself one of those fancy Garmin watches that keeps pace, (their are also apps in the Apple Store) run at 80% output as far as you can, when your brain tells you to give up, push for another 2 mins. See how far you are off the pace, and then you absolutely unquestionably beat this time next run out. This is as much mental training as it is physical, you need to start learning to push your body, ignore the signals telling you to stop, trust me, you have more in reserve than you think

[NYG]

Well I would start a little slow to get loose and like at the 2 mile point I would really go.


Get very good sneakers (Asics) and try to run on a good track (no dirt or hard concrete)

Have you done track in High school or anything ?

There is a track right by my house so i can go there. What is a track, one mile every round?

No but i was very athletic when i was a teenager. Basketball, biking, i have strong legs

[NYG]

You should be able to do this, maybe not first time out the blocks, but aim for this, work out where the 3 mile marker is on your run, or get yourself one of those fancy Garmin watches that keeps pace, (their are also apps in the Apple Store) run at 80% output as far as you can, when your brain tells you to give up, push for another 2 mins. See how far you are off the pace, and then you absolutely unquestionably beat this time next run out. This is as much mental training as it is physical, you need to start learning to push your body, ignore the signals telling you to stop, trust me, you have more in reserve than you think

Hmm ok. I'll see what happens

[Beercules]

There is a track right by my house so i can go there. What is a track, one mile every round?

No but i was very athletic when i was a teenager. Basketball, biking, i have strong legs

For my track it is 3 laps is 1 mile. You would have to ask someone who goes there often or a park security dude.

[Richard P]

Ok. Any specific diets i should work on?

If you are serious about your training and diet (I will keep this simple, their is loads of science that may confuse you and get you bogged down but in a nutshell)...

Refined sugar is gone, a no no, sugar come can through fructose (sugars in fruit) but sugary cereal, soda, candy, sugar in coffee etc, cut it out completely

Water is your new best friend, a coffee here and there is ok but stay away from milky latte styles. You should be drinking a couple of litres of water a day (on top of the water you will drink during/after working out)

If your budget can warrant it, eat fresh organic vegetables and fruit, if the budget will struggle to stretch to organic, make sure at the minimum they are fresh not frozen

eat more frequently but smaller portions as opposed to 3 big meals a day.

Snack on fruit, handful of almonds, walnuts & pumpkin seeds.

Some people will argue to stay away from any meat, personally, I eat fish and chicken with leafy veg, so brassicas, cabbages, kale, and broccoli, occasionally red meat but I feel a less lethargic with fish.

Alcohol, some people cut it out completely, some limit to maybe a beer a week (we all need a reward here and there) but be advised, alcohol provides next to zero nutritional properties, empty calories.

As I say, what one diet, will promote another will argue against, over time you will learn to listen to your body, you will no what works for you. All diets have their place, just some don't work for everyone and different diets suit different people

[Akan]

i'm still up for training you if you're still in the nyc area

[NYG]

i'm still up for training you if you're still in the nyc area

Pm me. We can talk there