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Running (cont.)

Should I Wear Ankle and Wrist Weights to Build More Muscle and Burn More Calories When I Run?

Research shows that the use of extra weight on the arms or legs while walking (no studies on running could be located) can add to the calorie expenditure. In one study of walking with walking sticks, calorie expenditure increased by an average of 23% compared to walking without the sticks. In a similar study where subjects walked on a treadmill with arm levers, calorie expenditure increased by 55% above walking without the levers. However, the extra weight has the potential to throw off your natural gait, particularly during running where the forces are magnified, and theoretically could increase the risk of injury to the joints, or at the very least cause neck and shoulder strain. As for ankle weights, the same risk of throwing off the gait applies. If the legs are carrying extra weight at the ankles, then the stress could transfer to the knees and lower back as the weight pulls on these joints. My suggestion is that if you want to carry extra weight to burn more calories, you should wear a weight vest. The vest will cause the extra weight to be distributed evenly on the torso and supported at your hips, thereby causing your legs, and not your lower back, neck, or other vulnerable joints to do most of the extra work.

Learning How to Train

Below are a couple of training plans designed to get you up to 30 minutes of jogging or running. You can use them as a base and make modifications as you go along.

Here's a nine-week, four-day a week plan to get you to 30 minutes of jogging/running. It's called out and back, and just like it sounds, you go out for the time prescribed, turn around, and head back to the start.

Week Day One Day Two Day Three Day Four
One Five out, five back Five out, five back Five out, five back Five out, five back
Two Five out, five back Seven and a half out, seven and a half back Seven and a half out, seven and a half back Seven and a half out, seven and a half back
Three Seven and a half out, seven and a half back Seven and a half out, seven and a half back Seven and a half out, seven and a half back Seven and a half out, seven and a half back
Four Seven and a half out, seven and a half back Seven and a half out, seven and a half back Seven and a half out, seven and a half back Seven and a half out, seven and a half back
Five 10 out, 10 back 10 out, 10 back 10 out, 10 back 10 out, 10 back
Six 10 out, 10 back 10 out, 10 back 10 out, 10 back 10 out, 10 back
Seven 12.5 out, 12.5 back 12.5 out, 12.5 back 12.5 out, 12.5 back 12.5 out, 12.5 back
Eight 12.5 out, 12.5 back 12.5 out, 12.5 back 12.5 out, 12.5 back 12.5 out, 12.5 back
Nine 15 out, 15 back 15 out, 15 back 15 out, 15 back 15 out, 15 back

Here's a 10-week three-day a week plan to get you to 30 minutes of jogging/running.

Week Day One Day Two Day Three Total
One Jog/run slowly five minutes Jog/run slowly five minutes Jog/run slowly five minutes 15
Two Jog/run slowly five minutes Jog/run slowly eight minutes Jog/run slowly five minutes 18
Three Jog/run slowly five minutes Jog/run slowly 11 minutes Jog/run slowly five minutes 21
Four Jog/run slowly five minutes Jog/run slowly 14 minutes Jog/run slowly five minutes 24
Five Jog/run slowly five minutes Jog/run slowly 17 minutes Jog/run slowly five minutes 27
Six Jog/run slowly five minutes Jog/run slowly 20 minutes Jog/run slowly five minutes 30
Seven Jog/run slowly five minutes Jog/run slowly 23 minutes Jog/run slowly five minutes 33
Eight Jog/run slowly five minutes Jog/run slowly 26 minutes Jog/run slowly five minutes 36
Nine Jog/run slowly five minutes Jog/run slowly 29 minutes Jog/run slowly five minutes 39
10 Jog/run slowly five minutes Jog/run slowly 30 minutes Jog/run slowly five minutes 40

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Read What Your Physician is Reading on Medscape

Therapeutic Exercise »

DeLateur defined therapeutic exercise as the prescription of bodily movement to correct an impairment, improve musculoskeletal function, or maintain a state of well-being

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