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#8316 - teoberry (01/04/2013) [-]
Google wasn't helping, so I'll ask you guys. I tried interval training (walk 1 min, run 1.5 min, etc for ~2 miles) after a long break of being a lazy asshole, and after the 1st mile, I got those stitches in my left side, causing me to have to walk quite a bit. Any tips on how to get rid of them? I heard getting a strong core helps, and I'm working on that, but I'm looking for short term fixes atm. Take this image in return.
User avatar #8348 to #8316 - FurryBalls (01/04/2013) [-]
canadian running program, developed by doctors
13 weeks
dont skip weeks
Week 1:
Monday: Run 30 seconds, Walk 4 minutes and 30 seconds. Do this 7 times
Wednesday: Run 30 seconds, Walk 4 minutes and 30 seconds. Do this 8 times
Friday: Run 30 seconds, Walk 4 minutes and 30 seconds. Do this 8 times

Week 2:
Monday: Run 1 minute, Walk 4 minutes. Do this 9 times
Wednesday: Run 1 minute, Walk 4 minutes. Do this 8 times
Friday: Run 1 minute, Walk 4 minutes. Do this 8 times

Week 3:
Monday: Run 1 minute and 30 seconds, Walk 3 minutes and 30 seconds. Do this 10 times
Wednesday: Run 1 minute and 30 seconds, Walk 3 minutes and 30 seconds. Do this 8 times
Friday: Run 1 minute and 30 seconds, Walk 3 minutes and 30 seconds. Do this 10 times

Let me know if ya want the rest..
User avatar #8710 to #8348 - teoberry (01/19/2013) [-]
So I've done the first two weeks, and I'm feeling great. Could you post the plan somewhere, or even just a link to it? It'd help a lot, and once again, thanks man,
User avatar #8718 to #8710 - FurryBalls (01/19/2013) [-]
Week 4:
Monday: Run 2 minutes, Walk 3 minutes. Do this 11 times
Wednesday: Run 2 minutes, Walk 3 minutes. Do this 9 times
Friday: Run 2 minutes, Walk 3 minutes. Do this 10 times

Week 5:
Monday: Run 2 minutes and 30 seconds, Walk 2 minutes and 30 seconds. Do this 12 times
Wednesday: Run 2 minutes and 30 seconds, Walk 2 minutes and 30 seconds. Do this 10 times
Friday: Run 2 minutes and 30 seconds, Walk 2 minutes and 30 seconds. Do this 10 times

User avatar #8719 to #8718 - FurryBalls (01/19/2013) [-]
Week 6:
Monday: Run 3 minutes, Walk 2 minutes. Do this 13 times
Wednesday: Run 3 minutes, Walk 2 minutes. Do this 10 times
Friday: Run 3 minutes, Walk 2 minutes. Do this 11 times
Week 7:
Monday: Run 4 minutes, Walk 2 minutes. Do this 10 times
Wednesday: Run 4 minutes, Walk 2 minutes. Do this 9 times
Friday: Run 4 minutes, Walk 2 minutes. Do this 9 times

Week 8:
Monday: Run 5 minutes, Walk 1 minute. Do this 10 times
Wednesday: Run 5 minutes, Walk 1 minute. Do this 8 times
Friday: Run 5 minutes, Walk 1 minute. Do this 9 times

Week 9:
Monday: Run 7 minutes, Walk 2 minutes. Do this 7 times
Wednesday: Run 7 minutes, Walk 2 minutes. Do this 6 times
Friday: Run 8 minutes, Walk 2 minutes. Do this 5 times


User avatar #8350 to #8348 - teoberry (01/04/2013) [-]
Sure, I'll do 3 weeks, you can inbox me the rest later. This should really help buddy, thanks!
#8351 to #8350 - FurryBalls (01/04/2013) [-]
No prob, Remember your stretching and don't forget to hydrate before and after.
No prob, Remember your stretching and don't forget to hydrate before and after.
User avatar #8423 to #8351 - teoberry (01/06/2013) [-]
Alright bud, by the way, any weight lifting things you can recommened to go along with this plan, as I want to work out my arms/other muscles as well. I only have dumbbells here, the weight is adjustable, it can go to ~50 pounds, maybe more. Also, I'll be doing this all at home, the only gym close is on the busiest part of town, so I can't get there.
User avatar #8435 to #8433 - teoberry (01/06/2013) [-]
Thanks man! This should really help.
User avatar #8352 to #8351 - teoberry (01/04/2013) [-]
I will man.
#8332 to #8316 - anonymous (01/04/2013) [-]
The first thing you should always do is warm up; Limber up. So do light workouts before going running. Like doing some crunches, push ups, leg ins, etc. Once you feel warmed up, you should start stretching. The problem is that you either did not wait for 1~2 hours before running, that you keep breathing rapidly or/and you started you run too quickly. Pace your breathing and honestly, do not do the interval training, until you have built up a good amount of stamina and endurance.
Here are some examples of running concepts I would do, before attempting interval training.
On a day I would run a long distance and keep going even if I'm jogging slowly until I reached that goal or short of breathe.
Another is that I would run, then increase my speed, then again, and again. Then keep that pace until one mile is completed. Rest by walking around till I catch my breath, then do the same thing again.
#8335 to #8332 - anonymous (01/04/2013) [-]
For the 1~2 hour waiting, I meant to say that after you ate, you should wait 1~2 hours before going. Make sure you're breathing in and out through your mouth when you're running and should also breathe from your belly, not your chest. Deep belly breathing allows you to take in more air.
User avatar #8336 to #8335 - teoberry (01/04/2013) [-]
Sounds good.
User avatar #8333 to #8332 - teoberry (01/04/2013) [-]
Thanks. I do agree, 2 miles and the interval was a bit much after a long break. I'll try your suggestions, they should help.
User avatar #8318 to #8316 - mrstrong (01/04/2013) [-]
sometimes people don't wait long enough after they eat or drink alot.
i'm usually fine after i wait a hour. was this the case?
User avatar #8331 to #8318 - teoberry (01/04/2013) [-]
I'll cut back on that before running, see if it helps.
User avatar #8317 to #8316 - jjjseven (01/04/2013) [-]
Well if its the first time you've exercised in a while it's probably because your base fitness is quite low, after a while you'll notice you will get stitches less and less, until then when ever you get one walk and put your hands on your head while breathing deeply
User avatar #8330 to #8317 - teoberry (01/04/2013) [-]
Thanks bud, it might be the fitness thing, as I didn't get out much during Christmas break, and I couldn't do anything inside (ex. weights) as I was sick.
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