thinking of a bit of running to shift some weight! any tips?
Depends when the last time you ran was. I'd say 15 minutes tops then adding five each session until you get a good session.
i have'nt run in years
I would consider this schedule from Runners World.
[url= http://www.runnersworld.co.uk/beginners/get-started-schedules/30.html ]Getting started 30 min running[/url]
[i]Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
Week 8 Run 30 mins continuously.[/i]
Depends what xc is too. I ran up the skirrid today, first off road hill run. By christ it was harder than my 5k general run on the flat roads where I live. Ace fun running back down mind, properly like being a kid again. 🙂
I'd go super scientific and go for a slow twenty minute shuffle. Do that every few days, maybe for a fortnight maybe for a week, Trying to get faster, then add ten minutes, and repeat. keep upping the distance. build up gentle. get your head round enjoying it, day dream, podcasts, that sort of thing. But keep trying to a go a bit faster. No coasting.