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The Fysical Phitness Thread
- Thread starter Psycho
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Yeah, it'll go away after some time. I started running last year, and I could barely do a mile before having to walk for the same reason. Now, I can go 5-6 and be fine. But like Lee said, just keep going.
I've never tried it for that, but that sounds interesting. I personally can't do that when I run because I'm just thinking "gotta keep going".
I've never tried it for that, but that sounds interesting. I personally can't do that when I run because I'm just thinking "gotta keep going".
Lee calls them stiches, I call them sideaches, but they're the same thing. Perfectly normal. They'll begin to go away in time. This may just be running lore, but apparently having stronger abs helps fight these.
Which brings me to the next point. Let me introduce you to "6 Minute Abs," what my team does for... an ab workout.
What you need: a timer/watch/stopwatch/etc., your abs, 6 minutes, flat surface that's not made of rock
Graphical representation:
Sorry for the horrible drawings.
Now for words. Remember, these exercises can be done in any order, it doesn't really matter.
Before doing these, lie down on your back on the ground. When you're ready to begin, start your watch. Spend 1 minute doing each of these.
Bicycles. First, lie on your back. Put both hands behind your head. Alternate between lifting up one elbow or the other. Simultaneously, lift up the opposite leg to touch the arm.
Mountain Climbers. Get off your back and onto your butt for this one. Curl up your knees in front of you, but not tightly. Put your arms together in a big loop. Lunge and reach your arms over the left leg, the right leg, then both legs, and then repeat.
Box-outs/Barf-ups. Back on your back. It's easier if you put your hands under your butt. Push your legs out, then retract them. Easy, but hard.
Leg lifts. Lee already mentioned this, I believe. Same position as Box-outs, but keep your legs fully extended and move up. You don't need to go high, as it's the lifting that counts. Then go down. Worst of the 6 minutes.
Crunches. Get your legs in the air, and crunch. That's all there is to it.
Whack-abs. Sit back up on your butt. Sit down crosslegged (kindergarten teachers call it Indian style) but without putting down your legs on the ground. Put your hands together. Swing them in an arc from one side to the other, as if you're trying to whack your abs (hence the name).
And then the 6 minutes are over and you're done.
Important: Do not, I repeat, do not at any time let your feet/legs touch the ground. Then Coach makes you do extra.
EDIT: Oh yeah, obliques. No pics this time.
Get your back down on the ground. Choose one arm and extend it flat out on the ground. Put your other hand behind your head. On the same side as the arm you chose originally, keep your knee up. Put the other leg flat. Move your arm that's behind your head up and touch your knee. Repeat. Switch to other side. 25 on each is good.
So, you've all heard it before, I'm trying to get in shape with running and dieting but I can't seem to stay with my plan after 2 or 3 weeks. It's as if I miss 1 day and then seem to be able to say that "Hmm...one more day can't hurt" and then never pick my running shoes up again! Mentally, I know I need to get fit, but physically, I can't keep up!
I'm not really wussying out of it. I have flat feet (no arch in the foot) so every time I put pressure on one of my feet it weakens the bones around it and repeated pressure can really hurt my ankles, knees, and hips. And it hurts more than sideaches, I'll tell you that. I have inserts so it doesn't hurt as bad. Does anybody have any suggestions for some lighter running that still works? I used to run a mile a day but after a month I couldn't take it anymore.
I'm not really wussying out of it. I have flat feet (no arch in the foot) so every time I put pressure on one of my feet it weakens the bones around it and repeated pressure can really hurt my ankles, knees, and hips. And it hurts more than sideaches, I'll tell you that. I have inserts so it doesn't hurt as bad. Does anybody have any suggestions for some lighter running that still works? I used to run a mile a day but after a month I couldn't take it anymore.
I would suggest trying swimming for cardio. Seriously, it's such a great workout. I was a runner who could run on and on and on and at a pretty good pace too, and then I tried to swim a 300m for lifeguard training and got my butt kicked. Now I can do a lot more of course but I definitely like it a lot more than running for a good cario workout over the summer since it gets so hot down here in Vegas.
I can't really think of any type of running that would be less painful for you. Maybe running on grass or a softer material?
I can't really think of any type of running that would be less painful for you. Maybe running on grass or a softer material?
As suggested, try a different form of cardio. Me, I do basketball and soccer. Biking is good, but not for the long term.. Swimming is very good if you have a pool. You could even get into jump roping if you like that sort of thing...
I had the same problem!
I was fit but my feet wouldn't let me run regularly. After a resorting to swimming regularly (which was amazing for my shoulders) I decided to try running again, but this time I trained myself to basically run on my toes to reduce impact on my heels and arches. I also started walking around in my house on my toes to strengthen those muscles. Yes, you look kinda silly at first, but I ran at night so it was alright. After about 2 weeks my feet felt stronger and I could easily run regular trips at around 5kms (3 miles?) and sprint without suffering from painful joints.
It might not work for you, but it sure is worth a try! :)
I wouldn't recommend this. I have flat feet too.. But running distance on your toes is very bad.. It causes severe calf burning, to the point where you will have the same "pump" effect on your calves during your run as you do when lifting weights. This plagued me for the longest..
So I should stop?
I should have been more clear, I don't do that anymore, but I think I ran incorrectly before. I like placed my foot down heel first when I ran, but now I put the front part of my foot down first?
running distance on your toes isn't bad for you it just wears you out faster. just like any other exercise you need to stop before you hurt something. i have a pair of shoes i modified so that my heels never touch the ground when i run and i can jump almost a foot higher than i was able to when i started using them 3 mos ago
I'm an average out of shape 17 yr old. I'm in summer gym tommorow is the 2nd day. I hope to make use of it and get in shape. Playing vollyball is the most I've done all summer.
Tommorow is a nature walk with for 4 hours. There's only one other senior guy. It's mostely sophomore girls.
Fun...
Tommorow is a nature walk with for 4 hours. There's only one other senior guy. It's mostely sophomore girls.
Fun...
Well, from experience running (which was like a month ago), these tend to go away if you ignore them. However, if they are severe enough, you should walk it out. Pushing yourself beyond your limits is one thing, but pushing yourself to the point where you are in terrible pain is definitely something to walk off.
sooooo.....i just maxed today and am reaally pleased with the numbers i put up 
bench: 257.5lbs@3reps, i tried 260 first and couldn't get the bar up haha
squat: 412.5lbs@2 reps, was about halfway back up when i hit the failure point :(
power clean: 215lbs, i need to work on the cleans!! i thought i would be able to hit 230 but i started at 222.5 and couldn't flip it up.... dammit haha
i plan to set new record for my pushups, chinups and hanging situps next week, hopefully i will break the 250 mark on push/chinups and the 100 mark on the situps.
also, for stiches/sideaches you "can" run through it if you know how and can get your mind past the pain. what i do if i feel a sideache coming on is start breathing as deeply as i can and exhaling as much as i can before the next breath. i also put both of my hands on my head and drop the pace a bit, maybe 10-15% less speed.
i actually just found a great article on this while i was looking for reasons that putting your hands up helps haha.
http://running-advice.com/blog/?p=455
bench: 257.5lbs@3reps, i tried 260 first and couldn't get the bar up haha
squat: 412.5lbs@2 reps, was about halfway back up when i hit the failure point :(
power clean: 215lbs, i need to work on the cleans!! i thought i would be able to hit 230 but i started at 222.5 and couldn't flip it up.... dammit haha
i plan to set new record for my pushups, chinups and hanging situps next week, hopefully i will break the 250 mark on push/chinups and the 100 mark on the situps.
also, for stiches/sideaches you "can" run through it if you know how and can get your mind past the pain. what i do if i feel a sideache coming on is start breathing as deeply as i can and exhaling as much as i can before the next breath. i also put both of my hands on my head and drop the pace a bit, maybe 10-15% less speed.
i actually just found a great article on this while i was looking for reasons that putting your hands up helps haha.
http://running-advice.com/blog/?p=455
sooooo.....i just maxed today and am reaally pleased with the numbers i put up
bench: 257.5lbs@3reps, i tried 260 first and couldn't get the bar up haha
squat: 412.5lbs@2 reps, was about halfway back up when i hit the failure point :(
power clean: 215lbs, i need to work on the cleans!! i thought i would be able to hit 230 but i started at 222.5 and couldn't flip it up.... dammit haha
i plan to set new record for my pushups, chinups and hanging situps next week, hopefully i will break the 250 mark on push/chinups and the 100 mark on the situps.
also, for stiches/sideaches you "can" run through it if you know how and can get your mind past the pain. what i do if i feel a sideache coming on is start breathing as deeply as i can and exhaling as much as i can before the next breath. i also put both of my hands on my head and drop the pace a bit, maybe 10-15% less speed.
i actually just found a great article on this while i was looking for reasons that putting your hands up helps haha.
http://running-advice.com/blog/?p=455
That's a really good bench and squat, I'm jealous! How much do you weigh again? With those numbers I'd think you can clean a lot more than that - I'm sure you have good form, but just in case, make sure your shins are basically touching the bar, you're in a pretty deep squat stance, and you're keeping your back straight and looking up towards the ceiling. This will optimize the utilization of the leg, back, and shoulder muscles.
And holy crap that's a lot of pushups/pullups. I can do like countless crunches or situps but my pushups (like 60) and pullups (like 17) are a lot less. Just do more every day to be able to do more?
Holy cow vespa. Nice work. I see lots of people putting up bench/squat/powerclean numbers... what about deadlift?
I have monkey arms+giraffe legs, not the best for weightlifting haha:
-Bench: 135 for 5 reps
-Squat: 175 for 5 reps
-Deadlift: 290 for 5 reps
I imagine I'm good for at least a 650 1RM total...long term goal is 1k.
Ya, my ratios are a bit whacked because of my long limbs.
For running, I read that exhaling when your left contacts the ground as opposed to the right helps get rid of stitches because your diaphragm puts less pressure on your liver. Don't know if that's true. I used to get really bad stitches on my right side, but they've become less intense after I got my appendix removed, so there's probably some truth in that statement.
I have monkey arms+giraffe legs, not the best for weightlifting haha:
-Bench: 135 for 5 reps
-Squat: 175 for 5 reps
-Deadlift: 290 for 5 reps
I imagine I'm good for at least a 650 1RM total...long term goal is 1k.
Ya, my ratios are a bit whacked because of my long limbs.
For running, I read that exhaling when your left contacts the ground as opposed to the right helps get rid of stitches because your diaphragm puts less pressure on your liver. Don't know if that's true. I used to get really bad stitches on my right side, but they've become less intense after I got my appendix removed, so there's probably some truth in that statement.
nice numbers vespa. i find it weird that you can do 257.5 three times while you couldn't do 260 even once. Much better than me though, as i maxed at 225 in april (but i only weighed 165).
So now I live at home instead of a dorm and I can't really afford a gym membership. All I have are freeweights, and I don't even have a bench or anything else. ONLY FREEWEIGHTS. :(
So I'm trying to get better back muscles but I'm really struggling without a row machine or a bar to do lat pullups. Any suggestions on how i can get my workout better?
So now I live at home instead of a dorm and I can't really afford a gym membership. All I have are freeweights, and I don't even have a bench or anything else. ONLY FREEWEIGHTS. :(
So I'm trying to get better back muscles but I'm really struggling without a row machine or a bar to do lat pullups. Any suggestions on how i can get my workout better?
Buy the Iron gym so you can do pull-ups.
Powerclean: 215 (very very close to having 225 but now don't have access to a clean station)
Bench: last time did 5x5 at 140lbs, not sure what my 1rm is
Squat: last time I squatted I did 4x5 at 215lbs, again not sure about the 1rm
Deadlift: last time did 4x5 at 235lbs as kind of a test to see what I could do - did it without a problem so I think it's more
I don't know any of my 1rms except powerclean :(. And my bench is embarrassing.
Bench: last time did 5x5 at 140lbs, not sure what my 1rm is
Squat: last time I squatted I did 4x5 at 215lbs, again not sure about the 1rm
Deadlift: last time did 4x5 at 235lbs as kind of a test to see what I could do - did it without a problem so I think it's more
I don't know any of my 1rms except powerclean :(. And my bench is embarrassing.
last time i benched i did 315x4 on my last set... my other maxes are minuscule in comparison to my bench, it's pathetic because i never work on my legs.
it's annoying working 9-5 and not having a car, it's pretty hard to get to the gym. starting muy thai next week. pretty psyched for that!
it's annoying working 9-5 and not having a car, it's pretty hard to get to the gym. starting muy thai next week. pretty psyched for that!
right now i weigh 195lbs (i'm 6'3" so i still look skinny haha) i am shooting for 205 with 5-6% body fat by the end of the summer. i think my form might be a bit off on my cleans but they have never been my strongest lift. i think it might be because i am tall but i am by no means an expert so who knows.
as for pushups and chin ups reps are really the only thing i have found that builds up the strength and endurance to just keep going. i also use a weighted vest for chins and pushups and do different kinds of each to mix it up and work the muscles out in different ranges of movement.
That's pretty incredible (the chin ups that is). How long does it take you to get to 250? If you're doing it less than 30 mins, you'd be second in the world rankings.
http://www.recordholders.org/en/list/chinups.html
Stephen Hyland's obviously a fucking animal but you'd have that next guy beat. I have to damn near kill myself to get to 25 and I was the best dude there when they made us do chinups at the army training thingy. Now I feel a bit shit lol.
haha i was looking at the steven hyland guy and was wondering what he looked like. all i can think of is a pair of arms with a tiny little elf body lol. i think pull/chinups are a ridiculously difficult exercise if you aren't used to doing them. i started doing chinups "regularly" when i was ~10 cause i HATED being a beanpole so i have had a few years of practice.
i only made it to 198 before i couldn't move my arms anymore haha, my prev record was 150 in 30 minutes from 4 months ago so it was a pretty lofty goal. i did manage to bust out 244 pushups in 29:08 so i am almost to my goal and 113 hanging situps in 29:43 which was awesome but i got so fucking dizzy hanging upside down for that long
i only made it to 198 before i couldn't move my arms anymore haha, my prev record was 150 in 30 minutes from 4 months ago so it was a pretty lofty goal. i did manage to bust out 244 pushups in 29:08 so i am almost to my goal and 113 hanging situps in 29:43 which was awesome but i got so fucking dizzy hanging upside down for that long
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