Fitness and running thread 2020

[omens]

I eventually found the thread but it hasn't been updated for almost five years: https://www.talkphotography.co.uk/threads/the-fitness-thread.497490/

I'm looking at getting back into running, mainly on a treadmill, and would be grateful for advice.

Background:
2012 - I was 30 years old, weighed 110kg which gave me a BMI of around 38. Waist circumference around 118cm. I started tracking my calories, reducing intake, did a 4 day weightlifting program, and started a couch-to-5K program.
2015 -Now 35, weighing 78kg with a BMI of 27. Waist around 98cm. I could run for 20 mins continuously. This was me getting fitter in general but also in better shape for my wedding.

The next four years was spent poorly in terms of fitness. I hardly went to the gym, sometimes not for 1-2 weeks at a time. I couldn't maintain my muscle mass because I wasn't going frequently. An acquaintance of a similar age suffered a fractured hip from doing a half-marathon and that put me off running. I spent my free time doing jobs around the house and doing out with the wife. Diet went to pieces as we indulged and ate out.

2019 - February - I was now 37, weighing 95kg. Waist was back up to 118cm.

Over the past twelve months, I've managed to lose some weight. Much harder second time around. I've tried to make consistent changes eg eating small portion (measured) of nuts instead of crisps, small square of dark chocolate instead of a whole chocolate bar or two, and eating more vegetables and fruit in general. I've been following a general weightlifting plan three times a week, and using the cross-trainer because I worry about knee issues. I've been tracking my calories again, and using a combination of OMAD (just eating an evening meal), IF (eating a late lunch and evening meal), or just three meals a day to maintain around 1800kcal intake.

2020 - February - weighing 82kg. Waist down to 108cm. Whilst I'm close to my 2015 weight, my muscle mass isn't there so I'm still larger that I should be. But I feel more agile and lighter, more energetic. To the point where I want to start running. I've restarted my C25K program at the weekend and it was a lot easier than the first time round because I'm lighter and less breathless from my other workouts. I am paranoid about injury, especially knee issues which I've seen plague people who've started running later in life.

Are there any pointers or advice or reliable sources of information to help with running and avoiding injury?

Has anyone else made plans or started fitness for this year?

 

[jonbeeza]

I was thinking of running myself, but my knees have started playing up. I am going to take it easy, by walking at a reasonably good pace. This is something I am doing along side a better diet. Now, if I can just stick to it.

 

[LeeRatters]

I'm 43 with a manual (metal fabrication) job. I go to the gym several times a week but I am of slim/small build anyway. I usually combine my photography with walking/hiking several miles when I get the chance on a weekend. I injured my shoulder a little towards the end of last year (no bench press or shoulder press) so this year so far my gym time is a mainly core based HIIT program that I made up with some leg work. Hoping to see some improvement soon.... My diet isn't counted, but it's healthy based in general.

 

[omens]

Well as we all know, COVID-19 buggered up a lot of peoples’ plans. Certainly I’ve only stepped into the gym in early May. I’ve finally bought some running shoes. I’ve been doing the couch to 5K running program. I did my first uninterrupted 20 minute run, something I haven’t achieved since circa 2013/14. The program will allow me to run for 30 mins.

 

[Fordsabroad]

I am much closer to 70 than I like to admit. I run on a treadmill often and outside occasionally. When on a treadmill I follow the IFIT trainers. It is a subscription service which you can get on a tab or phone and the trainers are really first class. You have the option of following a workout in a gym setting, which is not for me or more relaxed trail running with commentary either about the area (which can be anywhere in the world) or running hints and tips depending on which trainer you choose. On my treadmill the trainer alters the speed and incline automatically with the terrain but you can override this feature. I really enjoy it and have lost around 2 .5 stone and can run 7K without a problem. Running can be very boring and having the trainer as a running buddy makes you much more likely to keep it up. There a programmes for all levels of runner and they are always mindful of overdoing things and causing injury, which is a big problem when starting out. The hardest part is getting the kit on and getting on the treadmill, that takes willpower!!

 

[TCR4x4]

I started a training/diet in April after realising how big I was getting. I used to cycle a lot around 2015 and was around 70kg and size 32 waist. Injury stopped that, and laziness took over.
I was drinking a bottle of beer a night with dinner, having takeaways a lot and just generally snacking throughout the day on crap. I kept getting gout which was the most pain I’ve ever experienced and I’ve had a 12 inch needle Inserted into my spinal cord without anaesthetic!

One day I just decided to change. I haven’t had a beer since March.

At the beginning of April I was 87kg, and size 38 waist. I’m 5,7, so BMI was 30 or so And body fat % was 28-29.

Ive been on a high protein calorie controlled diet, 1500 calories a day.
I’ve done some trail running, treadmill running until it broke, spin biking and weight lifting. I managed to get straight back into 5k runs, I used to do to them often back in 2010-2015. I was doing them in about 26 minutes on the Forest trails around here, which was acceptable.
My cardio, I’ve been pretty lazy with I’ll admit. I love running, but my knees do not! I had every intention of running 2-3 times a week, but I’ve only run 4 times since April. I’ve done a bit more on the spin bike but not as much as I promised myself.
Weight lifting is maybe 2-3 times a week for an hour at a time.

However despite that, I set my goal to hit 80kg by my 37th birthday in July.

Today, I am 80.1kg, so pretty much crushed the goal! Body fat has dropped to 25%
7kg lost in under 2 months mainly by diet is pretty good going I think.

I think my next goal will focus on body fat % rather than weight. Im gonna aim for 20% by Christmas, which should be achievable.
I’ll hopefully increase the weight training to build muscle whilst reducing body fat , so I don’t mind staying around 80kg as long as the weight is muscle not fat.

How long it will last I don’t know, my diet is such, I’m still eating things I like, just less of it. I’m not eating sugar much, no alcohol and snacks are only grapes. Being conscious of what I’m eating and not just eating for the sake of it seems to be working. Having the the will power to not eat a chocolate bar or have an extra portion of roast potatoes is hard, but the results are worth it.

I have a cheat day maybe once a month, we had fish and chips (well I had chicken) and an Indian takeaway. That keeps me motivated, something to look forward to and a great reward for the previous effort.

I can only imagine where I’d be if I stuck to the cardio as rigidly as I stuck to the diet, but I struggle with it due to health issues and partly inherent laziness!

People have noticed change, which is always nice to hear, as to me, I actually don’t think I look different. My belly still sticks out, although granted not quite as much. But others say I look a lot slimmer. Certainly none of my clothes fit anymore, but I can’t afford to change them all again!

 

[ancient_mariner]

Shortly to be 60, I've a knee giving trouble and haven't been able to run since March.

 

[LeeRatters]

I started a training/diet in April after realising how big I was getting. I used to cycle a lot around 2015 and was around 70kg and size 32 waist. Injury stopped that, and laziness took over.
I was drinking a bottle of beer a night with dinner, having takeaways a lot and just generally snacking throughout the day on crap. I kept getting gout which was the most pain I’ve ever experienced and I’ve had a 12 inch needle Inserted into my spinal cord without anaesthetic!

One day I just decided to change. I haven’t had a beer since March.

At the beginning of April I was 87kg, and size 38 waist. I’m 5,7, so BMI was 30 or so And body fat % was 28-29.

Ive been on a high protein calorie controlled diet, 1500 calories a day.
I’ve done some trail running, treadmill running until it broke, spin biking and weight lifting. I managed to get straight back into 5k runs, I used to do to them often back in 2010-2015. I was doing them in about 26 minutes on the Forest trails around here, which was acceptable.
My cardio, I’ve been pretty lazy with I’ll admit. I love running, but my knees do not! I had every intention of running 2-3 times a week, but I’ve only run 4 times since April. I’ve done a bit more on the spin bike but not as much as I promised myself.
Weight lifting is maybe 2-3 times a week for an hour at a time.

However despite that, I set my goal to hit 80kg by my 37th birthday in July.

Today, I am 80.1kg, so pretty much crushed the goal! Body fat has dropped to 25%
7kg lost in under 2 months mainly by diet is pretty good going I think.

I think my next goal will focus on body fat % rather than weight. Im gonna aim for 20% by Its far too early, which should be achievable.
I’ll hopefully increase the weight training to build muscle whilst reducing body fat , so I don’t mind staying around 80kg as long as the weight is muscle not fat.

How long it will last I don’t know, my diet is such, I’m still eating things I like, just less of it. I’m not eating sugar much, no alcohol and snacks are only grapes. Being conscious of what I’m eating and not just eating for the sake of it seems to be working. Having the the will power to not eat a chocolate bar or have an extra portion of roast potatoes is hard, but the results are worth it.

I have a cheat day maybe once a month, we had fish and chips (well I had chicken) and an Indian takeaway. That keeps me motivated, something to look forward to and a great reward for the previous effort.

I can only imagine where I’d be if I stuck to the cardio as rigidly as I stuck to the diet, but I struggle with it due to health issues and partly inherent laziness!

People have noticed change, which is always nice to hear, as to me, I actually don’t think I look different. My belly still sticks out, although granted not quite as much. But others say I look a lot slimmer. Certainly none of my clothes fit anymore, but I can’t afford to change them all again!

Well done. I rejoined my gym a few months ago. Doing okay, starting to see and feel some results now but I did really struggle to get 'properly' into a good routine!

 

[TCR4x4]

Well done. I rejoined my gym a few months ago. Doing okay, starting to see and feel some results now but I did really struggle to get 'properly' into a good routine!

There is very good “proper” weights gym just around the corner from my work. I havent joined as I know I won’t commit as fully as I should, so I’ve spent the money I’d have spent on membership on buying stuff for home instead. If it’s there in front of me, I’m more likely to use it, whereas there will always be an excuse not to go to the gym.

 

[JonathanRyan]

Has anyone else made plans or started fitness for this year?

Yeah I think I've only done one big race this year and it was a shocker (TL;DR: I underestimated the Lake District in every way possible.) So I'm actually trying to put in some proper training ATM. I have a 2 day 125km race (75 one day / 50 the next) in about 12 weeks and am slowly building up fitness for that but I have a long way to go. That's followed by a 100 mile race that I DNF'd last year. I'm wondering about doing Manchester Marathon in between to see if I can still run at any speed. My knees are fine

Main thing about knees is it's almost never your knee. Pay attention to any soreness in upper leg and hips and pay close attention if your calves start to get tight (and they will....). Mobility and foam rolling will prevent most things.

 

[LeeRatters]

There is very good “proper” weights gym just around the corner from my work. I havent joined as I know I won’t commit as fully as I should, so I’ve spent the money I’d have spent on membership on buying stuff for home instead. If it’s there in front of me, I’m more likely to use it, whereas there will always be an excuse not to go to the gym.

99% of the time I go straight from work I couldn't go home & then go to the gym later in the evening - I just wouldn't do it.

 

[TCR4x4]

99% of the time I go straight from work I couldn't go home & then go to the gym later in the evening - I just wouldn't do it.

Trouble is my job is hard going and physical and I just wouldn’t go. I’d be too tired or sore all the time. Looks like a great place and the trainers would be useful, but I can see it being a huge waste of money.

 

[LeeRatters]

Trouble is my job is hard going and physical and I just wouldn’t go. I’d be too tired or sore all the time. Looks like a great place and the trainers would be useful, but I can see it being a huge waste of money.

I'm a welder/fabricator That's the reason I have to keep going & go straight from work. Once I go home & sit down for an hour it's game over!

 

[TCR4x4]

Pretty sure my sofa is made of superglue. Cos it's darn hard getting off it once I'm sat!