Getting in shape

[Titansfanmjfink]

OK, so here's my situation. I'm about 6'1" and 320lbs. Im graduating college in May and starting police academy in September. I live in Ohio so the requirements are:

33 pushups in a minute (I can do about 24 now)
40 situps in a minute (I can do about 30)
1.5 mile run in 11:58 (this is my big concern, at last check I was at about 19:30)

So my big concern is the running... I have no doubt that with losing weight I will get the pushup and sit-up goals quickly. So I have about 9 months to get my run down about 7.5 minutes. So how would you reccomend I approach increasing my endurance. I hate running but I know its necessary.

[counihan]

EVERYTIME you run, set a goal time that is at least 10 seconds faster than your previous record. Run 4 times out of a 7 day week at minimum. You need to set goals. If you aren't going to get better and be faster than your previous time, you might as well stay home on the couch and eat potato chips all day. Good luck.

[kihun_cha]

You need a running buddy and motivation.

[Shez]

Motivation is going to be the biggest thing as you have a hard 8+ months ahead of you... In the beginning is going to be the hardest, so a buddy will be the best way as you can motivate each other...

You will be surprised at how quickly your times will improve there's no need for panic stations now. Eat well, and the pounds will fall off, Less weight = faster times...

Good luck.

[nystangkid]

^^^^+1
Have fun out there cause running can get very boring. My running time dropped dramatically in a matter of 2 months. Try different areas (scenary) of running. Treadmill, outside, wooded trails, ect... Good luck to you.

[Titansfanmjfink]

One other concern I have is whether or not my legs (the bones) are strong enough to handle the pounding they'll get from a steady running routine considering how big I am. Is there anything I can do to help strengthen the bones? .
BTW, I walk about 6,000-10,000 steps a day according to my pedometer. That breaks down to 3-5 miles. Dont know if this means anything or not.

[roadlesstaken]

Titan,

One of the best machines for low impact on your bones and high impact on your cardio and weight are the eliptical cross country simulators. I am a big and tall person myself and tonight was my first night back to the gym in a long time.

Maybe you could utilize a gym's equipment until you have more weight lost, and then the impact problem will be lessened also.

~Steve

[terry073]

i'm no "runner". i hate running in fact. well, i just despise it. and i'm not a diet/fitness expert either, so if anyone wants to offer contrary advice have at it. this is what i believe works:

if you begin a running program, start slow. first week or two just alternate between running at an easy pace and walking when necessary. over the first two weeks try to increase your jog time and decrease the walking time.

IMPORTANT: don't do any running during the third week. you have a very high risk of shin splints and injury to your lower extremities. i would recommend eliptical or bike that week to keep the cardio training on track.

fourth week and on... just requires disicpline. more jogging, less walking until you can run for 2 miles non stop. your pace should be that which allows you to carry on a conversation with a running buddy. don't over do it, it will only set you back. if you work your way up to 3 miles i would then just try to cut time off. stick to the 3 mile run. who wants to spend half the day running? i sure don't. 3 miles is plenty.

another method that i've just implemented in my routine is this:

1 day a week: long run (3+ miles)

the other cardio days I am doing high intensity interval training. sprints, rest for a minute. on and off. this produces the kind of endurance you need in combat. when you fight, it involves this sort of burst. it also gives you crazy endurance and you will notice that on your weekly long runs you are feeling less challenged at your normal pace. it will help.

you could employ this training after a couple of months or so of the aforementioned program. get your body used to being active, build some bone density, build up your wind a little.

hope this helps out a bit. the bottom line is the only way to get better at running is to run. sucks doesn't it? lol

if you want this, you will do it. if you don't then you won't. how badly do you want to get into and succeed in academy?

- mike

p.s. my thoughts on weight loss and the cardio program. i don't know what your schedule is, but if you want to maximize your weight loss while improving your cardio, i suggest running first thing in the morning on an empty stomach. your body will need fuel to support the demand made on it by running, and if you haven't eaten, it will pull from your reserves. this is key!

after your run, drink a protien shake and mix this with it so it doesn't taste like a$$: a packet of weight control oatmeal, 1/2 banana, scoop of peanut butter and some splenda brown sugar. great starter and good for you. eat 4 or 5 small meals over the course of the day. watch your portions. cut out the bad stuff (NO fast food!!! stuff is poison. delicious greasy poison, but poison nonetheless... ) and eat more lean protein, brocolli, and LOTS OF WATER!

your diet is most important i think. if you can shed the weight you're winning the battle.

and every now and then treat yourself. don't feel bad about it. you will earn it. if u get the munchies late at night, try some light popcorn, or a small snack. don't go crazy though. best not to eat after 8pm or so.

ok i'll shut it down.... good luck with your mission bro.

[mcsap]

You need to hook up with the guy from Subway

Almost everything you do should be a cardio workout of some sort. Park farther out at the mall. Ride a bike more ( to work if you can). Find someone to workout or run with.

Less calorie intake ,more calories burned = less weight which = faster run times and better situps and pushups.

Dont weigh yourself every day. It should only be once per week.

[FIX BAYONETS!®]

Start off slow and work your way up. Grab some good running gear.

[Brant_Flir]

Run up big hills. When you aren't doing anything, and just standing, lift the balls of your feet off the ground slightly and then lower but don't touch the ground. This helps build leg muscle without havign to go anywhere.

Drink protien shakes.

Listen to music as you run. For me personally, Johny Cash works the best.

Run every day.

Good luck!