I'm trying to lose weight, and since I recently stopped smoking and found out that I can actually run without feeling like I'm about to die, I've started to enjoy it a lot more.

I know it's ideal to have a weight training routine also, seeing as more muscle = higher metabolism = fat loss. But the rec center at my university is so freaking crowded it would take me at LEAST two hours to get all the exercises in I want. However I can just go up the track and run my ass off and feel great.

SO... my question is, if I run everyday will I still achieve a good amount of weight loss, and will I kill my muscles or do any other damage?

Another quick question, what can I do about shin pain (besides lose weight.. heh). Ice? Icy Hot? More stretching?

Thanks a lot.

If your legs,knees,ankles can take it ...go for it :)..

I run 7-8 times a week when Im cutting and still run 5-6 when bulking. It certainly wont hurt you to run everyday, but you need to becareful not to increase the amount you run too quickly. Build up to an everyday schedule. Your body needs to adjust to it... but once it does you should be fine :p I keep it relatively low intensity (especially while bulking now). 60-70% of your max heart rate is generally considered ideal for fat loss. When cutting, I also like to run on an empty stomach.

Something I can't stress enough... if you haven't yet... go buy REALLY GOOD shoes. Do not skimp on them!

Cheers and good luck!

There are a lot of people that do run everyday and feel no ill effects. I am not one of them. If you are going to attempt this keep in mind that you should ramp up slowly. Meaning, run for a few days a week for a month or so and then add a day, run for a few more weeks at this level and add a day, slowly move up to a full week.

Shin pain: the only thing that helps is rest.

Take is slow.

I run 3 miles M-F, and I'm thinking of running on weekends too.

If you are having pains, make sure that you've got good shoes. A running shoe specialty store is a good place to go. They'll tell you if you pronate or something, and will be able to give you a pair with extra cushioning if you're carrying some weight around. Also, avoid running on pavement. Surface is important.

I run 3-4 miles everyday with the exception of Sundays. I have been running for many years like since I was 11. The only problem is that when you are heavy, over time you will put stress on your bones and joints, but this could take a while. I don't think you would have too many ill effects now, but later on, watch out for how the stairs feel. My bone is degenerating after years of abuse, especially in my knees. However, I take an low dose anti-inflammatory three times a week now to help. I am still running and will be probably right up to my golden years. For shin splints, this is caused by the weight and the fact that your body needs to get familiar with the type of movement you run with, you can do a simple stretch that may help.

1st lean back with the leg forward you are stretching, now tilt that heel backwards and tap your toe on that foot for about thirty reps each side. It works a little, but hey it is better than nothing or worse you could stop running

Good Luck

First off, congratulatios on quitting smoking... keep it up! Now, onto the running..... there is absolutely nothing wrong with running everyday. As someone said earlier, get GOOD running shoes it makes a world of difference. Also, you might want to look into a running routine, such as Paavo (what I'm on, it's awesome). There are days when you run as fast as you can, other days 75%, other days where you run at a slow/moderate pace but for longer distances, etc. It is good to change it up and if you do it in correct order it can definitely help build your muscle, endurance, stamina and lose weight at the same time.

If you've never run before you might want to start out 3 times a week running a mile or two if you can. Just keep working hard and don't give up when the pain creeps in.

Quitting smoking is the first step and you've done that.... awesome!

Running's great for getting rid of some fat. Everyone's already stated the main point-don't kill yourself at first, work up to it. Don't overdo it either. I was at a point of running 10 miles a day and lifting 5 days a week, and that's a surefire way to hit an overtrained state. I'm not sure of where you're at body wise, or what goals you have specifically, but I would say try and work your muscles somewhat so that they aren't completely neglected. If the center's crowded, work in a few sets on two or so different exercises per body part for that day. If it's completely full, try finding time to get in a few sets of pushups/situps/some exercises using body weight to help retain that muscle. Good luck, and those splints will go away with time.

-Shafe

Do you really think that running 10 miles a day and lifting 5 days a week is a surefire way to overtrain? If you've worked up to it, it is completely normal to run 10 miles a day. In high school in cross country many of us would meet up before school and run a mile warmup a moderate 3 miles and a mile cool down. Our afterschool runs were atleast 5 miles, sometimes more. Running 70 miles a week is not out of the question, many high school cross country runners do it, not to mention the amount of miles run by professionals. As far as the lifting 5 days a week working the same muscle two days in a row is most definitely overtraining, but if you are working different muscles every other day than it seems to me that would be fine. Let me know what (if I am) I'm way off on...

Do you really think that running 10 miles a day and lifting 5 days a week is a surefire way to overtrain? If you've worked up to it, it is completely normal to run 10 miles a day. In high school in cross country many of us would meet up before school and run a mile warmup a moderate 3 miles and a mile cool down. Our afterschool runs were atleast 5 miles, sometimes more. Running 70 miles a week is not out of the question, many high school cross country runners do it, not to mention the amount of miles run by professionals. As far as the lifting 5 days a week working the same muscle two days in a row is most definitely overtraining, but if you are working different muscles every other day than it seems to me that would be fine. Let me know what (if I am) I'm way off on...

When coupled with a calorie intake set below or even at maintenance...yes, overtraining is usually the result.

Before I got fat, I was a track star, running 4:50 miles for years and can tell you first hand that hurting shins (shin splints) are nothing to take lightly.... if you do not rest, you will only incur more damage and pain.

The term shin splints refers to a painful condition that develops along the inside (medial edge) of the shin (tibia). The usual location is along the lower half of the tibia, anywhere from a few inches above the ankle to about half-way up the shin. The repeated running cycle of pounding and push off results in muscle fatigue, which may then lead to higher forces being applied to the fascia, the attachment of fascia to bone, and finally the bone itself. Respectively, this represents a spectrum from mild to severe. On the relatively more severe end of the scale the injury may progress from stress reaction within the bone to an actual stress fracture.

In the early stage of shin splints a runner will describe a pain that is present when the training run first begins, but then disappears as running continues. The pain will often return after exercise or the following morning. As the injury progresses the athlete will experience more time with the pain, and less time without it. There is frequently a tender zone along the medial edge of the tibia that one can map out by pressing with the fingertips as they “march up” along the bone. Eventually, if ignored and training continued, the pain may become quite sharp and may focus on a very small area of the bone. If this happens a stress fracture should be considered.

The treatment for shin splints is rest. Depending upon severity it is often necessary to completely stop running for a period of time. Generally this is done until day-to-day activities are pain free. When running is resumed – and this is where many injured runners make a mistake – it must be significantly different from the routine that lead to the injury. The concept of relative rest employs lengthening the interval between training as well as decreasing the volume and intensity of training. One can often substitute cross-training activities (e.g., bicycling) for running to help increase the interval between running days. There should be a graded and gradual increase in run training, keeping an eye out for the return of any shin splint symptoms.

Stretching and strengthening the calf muscles can help prevent the injury from returning. However the most important preventive strategy is not to repeat the mistakes that lead to the injury. Examine all the training variables – surface, shoes, training volume, intensity, workout type, hills, weather conditions, etc. Seek help from a qualified trainer or coach. This all takes time and effort, but it is well worth it.

Keep up the good work, listen to your body and keep us posted!

Pug :tu:

When I first started out, I used to try to run the full length of my goal with no rest. Later I figured I didn't have to do that (and it was stopping me from making gains). I'd run half a mile, walk for a little bit, then run a quarter mile or half mile if it was a good day. You might've already known this though. I also recommend starting out on a treadmill, so you can set a specific speed and learn to pace yourself. Those are also good for hill running (7.5mph on a 7 degree slope is killer). Good leg workout, but I'm not sure if the incline will do anything extra as far as endurance goes.

I suggest trying to get two good meals before you run (and by running, I mean 80-95% of your MHR). Two meals lets me push myself hardest without having an abundance of energy sitting around making the workout too easy. Never run on an empty stomach. That's what the 60-75% zone is for :)

And definately get yourself some Glucosamine Sulfate supplements!