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  #1  
Old 07-07-2009, 08:12 AM
earthsgone earthsgone is offline
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Default Walking 10 miles a day for a week

Hey COW guys

I'm going to be walking/jogging about 4-5 miles 3 times a day (morning, noon, evening) for the next week. Walking at first then building up to jogging when I can since I'm a fattie.


What I'm wondering is how much extra will I need to eat to have the energy for this? Should I eat small meals an hour or so before jogging? Carbs right?

I'm pretty newb at this so any advice is welcomed. If it goes well I will continue after the first week.
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  #2  
Old 07-07-2009, 08:16 AM
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Default Re: Walking 10 miles a day for a week

Don't eat much, you'll lose weight faster.
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  #3  
Old 07-07-2009, 08:44 AM
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Default Re: Walking 10 miles a day for a week

I generally walk a minimum of 6 and up to 18 miles a day. Sometimes I won't eat for the first six miles if I've got my mind on something (increased ghrelin levels for concentration ftw), but after that I'm usually pretty fucking hungry so I'll have a nice breakfast/lunch. Then just eat regularly throughout the day.

I find it's better to eat after exercising rather than before.

also, FRUIT FRUIT FRUIT

then meat meat bread om nom nom chocolate
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Last edited by Rizzo in a box; 07-07-2009 at 08:50 AM.
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Old 07-08-2009, 07:10 PM
postdiluvium postdiluvium is offline
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Default Re: Walking 10 miles a day for a week

I'm not sure about walking, but for jogging you don't necessarily have to eat before you jog for 10 miles. You should, however, eat something at mile 6 to make sure you can continuously jog for the next 4 miles without stopping.

Gu Energy Gels are what most runners use:



I, however, drink some kind of sports drink with carbs in it at every two miles.
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Old 07-09-2009, 06:39 PM
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Old 07-09-2009, 10:09 PM
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Default Re: Walking 10 miles a day for a week

walk!? Pull your skirt up and run like a man.
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  #7  
Old 07-09-2009, 10:34 PM
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Default Re: Walking 10 miles a day for a week

Have a light meal beforehand, ideally something that combines a bit of carbs with a bit of protein. Fat-free yogurt and an apple, and egg and toast, oatmeal, things like that. Nothing too heavy (200-300 calories is enough) and try to eat things that are low-fat and nutritious (that means no granola bars, donuts, or other such 'breakfast' foods). You just need enough energy before your walk/jog that you're not going to be running out of energy and doing a half-assed job. And hydrate, hydrate, hydrate!
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  #8  
Old 07-09-2009, 10:58 PM
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Default Re: Walking 10 miles a day for a week

Quote:
Originally Posted by Silverfuck View Post
try to eat things that are low-fat and nutritious (that means no granola bars, donuts, or other such 'breakfast' foods). You just need enough energy before your walk/jog that you're not going to be running out of energy and doing a half-assed job. And hydrate, hydrate, hydrate!
Why low fat?

Beginners tend to burn glycogen and fat at the same rate. Only people who actively train in slow twitch type exercises or just sprint actually burn glycogen at a faster rate than fats. Especially if the OP is considering jogging for 10 straight miles. The average runner runs out of glycogen at around mile 10. For a beginner, I'd imagine it would happen at mile 6 to 8. At that point, the person will be burning almost entirely fat.

I would also advise against taking in protein beforehand. As protein actually requires way more energy to break down. When it comes to performing consistently at a specific distance, you must make sure you are energy efficient. Protein is more for recovery, which I would advise taking immediately after. The general ratio of protein to carbs recommended for the quickest recovery is 1g protein:4g carbohydrates. I say immediately because there is a 30 minute window after exercising where your body is still metabolizing fats and glycogen and is actively seeking more. That would be the best time to eat as that would be the time when your body would be the most efficient at taking in nutrients.
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  #9  
Old 07-09-2009, 11:12 PM
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Default Re: Walking 10 miles a day for a week

Quote:
Why low fat?

Beginners tend to burn glycogen and fat at the same rate. Only people who actively train in slow twitch type exercises or just sprint actually burn glycogen at a faster rate than fats. Especially if the OP is considering jogging for 10 straight miles. The average runner runs out of glycogen at around mile 10. For a beginner, I'd imagine it would happen at mile 6 to 8. At that point, the person will be burning almost entirely fat.
a) the foods she mentioned are just horrible for you in general (donuts? f'rreal?)
b) fruit is going to give you all the energy you need. everything else is just to repair/restore the body

It really doesn't take that much science.

You start off in the morning going, "Okay, I want to go out there and really do something, I need some energy." So you eat an apple, a banana, some berries, whatever.

Then you get back from doing whatever it was you were doing and you're like, "Wow, I feel great. I need to sit down. Thirsty. Hungry. Need something with substance"

'n then you break out the huge slabs of meat and wine and cheese and whores
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  #10  
Old 07-09-2009, 11:23 PM
SawdustInBloom SawdustInBloom is offline
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Default Re: Walking 10 miles a day for a week

I usually run before breakfast or 2-3 hrs after a meal.

If you're new to running you're gonna be out of breath fast regardless of when you last ate or how much extra weight you are hauling. Same thing with being 'in the mood' for running; if you run at least a few times every week, you'll soon wake up with the urge to run (at least if you run in the mornings) and be able to run for much, much longer stretches of time as when you first started out.

Don't think too much about what to eat or when. Don't get me wrong, proper nutrition is key to peak performance. But you need to start. Just start. Start running and you'll get there.

Quote:
Originally Posted by Rizzo in a box View Post
a) the foods she mentioned are just horrible for you in general (donuts? f'rreal?)
Quote:
Originally Posted by Silverfuck View Post
[...]try to eat things that are low-fat and nutritious (that means no granola bars, donuts, or other such 'breakfast' foods).
low-fat and nutritious doesn't sound too bad to me, nor do I object to the food items she mentioned.

Quote:
You just need enough energy before your walk/jog that you're not going to be running out of energy and doing a half-assed job.
^This.
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  #11  
Old 07-10-2009, 12:15 AM
Syphilis Syphilis is offline
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Default Re: Walking 10 miles a day for a week

Quote:
Originally Posted by earthsgone View Post
Hey COW guys

I'm going to be walking/jogging about 4-5 miles 3 times a day (morning, noon, evening) for the next week. Walking at first then building up to jogging when I can since I'm a fattie.


What I'm wondering is how much extra will I need to eat to have the energy for this? Should I eat small meals an hour or so before jogging? Carbs right
If you want to lose weight, you don't eat extra to make up for the exercise. That way you're just burning off fat and putting it back on with the extra carbs.

Losing weight and keeping it off isn't fun. You'll be hungry, and probably a bit tired until you start getting close to a healthy weight.

Walking burns something like 50 calories per 10 minutes, fast jogging burns 175 calories per 10 minute. Eat 1500 calories per day and no more.
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  #12  
Old 07-10-2009, 12:37 AM
Nostalgia Nostalgia is offline
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Default Re: Walking 10 miles a day for a week

Who has donuts for breakfast.... really?
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  #13  
Old 07-10-2009, 12:46 AM
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Default Re: Walking 10 miles a day for a week

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Originally Posted by Nostalgia View Post
Who has donuts for breakfast.... really?
a lot of fat and unhealthy people

ever hung out around a donut shop in the wee hours?
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  #14  
Old 07-10-2009, 01:31 AM
postdiluvium postdiluvium is offline
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Default Re: Walking 10 miles a day for a week

Quote:
Originally Posted by Rizzo in a box View Post
a lot of fat and unhealthy people

ever hung out around a donut shop in the wee hours?
Fat cops. You speak the truth!!!
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  #15  
Old 07-10-2009, 06:22 PM
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Default Re: Walking 10 miles a day for a week

OP
you're doing this mega walking plan 3x a day for only a week?
It sounds like quite a bit for a beginner.
I would suggest even skipping the jogging goal.
Your joints will be quite surprised and unhappy from just experiencing all this new activity, is my guess.
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  #16  
Old 07-11-2009, 02:37 PM
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Arrow Re: Walking 10 miles a day for a week

This seems really excessive. Why the need to run so much?
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  #17  
Old 07-11-2009, 02:42 PM
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Default Re: Walking 10 miles a day for a week

yeah running 5 miles is something that you don't do unless you're in good shape. if you're fat then you should get a bicycle and ride that everywhere you go. go out of your way to find places to ride to. Then when you start building up your leg muscles and losing fat just go for short jogs. run a few blocks, turn run a few blocks, turn run a few blocks, turn run a few blocks and then you're back home after a nice little jog.
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  #18  
Old 07-11-2009, 02:46 PM
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Arrow Re: Walking 10 miles a day for a week

Yeah, at least build up to it or you're going to damage your joints and whatnot and see no results. Rome wasn't built in a day and so forth.
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  #19  
Old 07-11-2009, 04:13 PM
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Default Re: Walking 10 miles a day for a week

Quote:
Originally Posted by Nostalgia View Post
Who has donuts for breakfast.... really?
It was an exaggeration, obviously. A lot of people seem to think that they can eat whatever they want, as long as they restrict themselves to a certain number of calories. But even if you only eat 1000 calories a day, and half of it comes from fat and refined carbs...you're not really helping your cause. The kind of food you eat does matter, and that's the point I was trying to make.
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  #20  
Old 07-11-2009, 05:09 PM
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Grin Re: Walking 10 miles a day for a week

Quote:
Originally Posted by Silverfuck View Post
It was an exaggeration, obviously. A lot of people seem to think that they can eat whatever they want, as long as they restrict themselves to a certain number of calories. But even if you only eat 1000 calories a day, and half of it comes from fat and refined carbs...you're not really helping your cause. The kind of food you eat does matter, and that's the point I was trying to make.
You don't have to justify the fact that there's a Tim Horton's on every corner. This is Canada, there are more donut shops per capita than anywhere else in the world.

---

Before you start worrying about the running, walking, and whatnot, you should take a look at your diet.

Last edited by Euda; 07-11-2009 at 05:11 PM. Reason: Donut's are terrible.
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  #21  
Old 07-12-2009, 06:08 PM
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Default Re: Walking 10 miles a day for a week

I bet he ends up with a stress fracture or other injury.
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