Ok, so over the last few weeks, i've been walking/jogging a shitload more, and im happy that i can now run at a good pace nonstop for around 1km, and maintain a good walking pace almost indefinitely(no nana shuffling for me- i walk fast enough that i couldnt be in a conversation cos i'd be breathing too heavily... how far do all you lot run/jog daily?

without much change in my diet, it has taken me down from 116 to 111kg since start of june. so happy

i've been using this same pathway nightly all month. when i started, the return trip took me 1hr, now got it down to a little under 40 min
Click to view attachment

Awesome work mate!!

How often are you going?

just remember, stretching after all that is important otherwise all ya muscles will slowly cramp up..
can get a golfball and put under your foot for hamstring trigger point release.. you'll know the exact spot when you feel pain going all the way up your leg.

every night. about to go for tonights... put the glof ball anywhere under the foot? or in the arch? might just go by trial and error lol.

nice work mate good effort on the enthusiasm. I'll need to hit up some cardio soon i think, bleh

Around this area..you'll know you've hit the spot once you feel the pain going up your leg

Good form of exercise mate. Good job and keep it up. I plan to take up jogging myself. I just need to work on my schedule.

3 days a week, on days i'm not in the gym lifting weight.

I run 5km in about 25 - 30 minutes (timed) depending on my route.

not really impressive at all sadly.
did a personall best of 4k in 12 minutes the other week.

ever considered people are at different levels of fitness? someone new to jogging going hard out for 4km is a pretty stupid thing to do. Someone very new shouldn't even be running 4km

So you averaged 20km/hr for a 12 minute duration? Treadmill or on the street?

And as silver_s13 said, where aren't here to bag each other out, we are all here to help support each other and give advice. Plus mykickamoocow might be running at a lower pace more for fat loss than to boost aerobic fitness? It's not a race, it's about achieving whatever your goals are.

It doesn't matter if you run 4km in 12 minutes if your going to be an ass about it. No one gives a flying shit with that kind of attitude.

Hey future_dictator was wondering where you got that Ruler tool on google maps? I'd like to accurately measure my route as well, cheers

ummm that's great


I'm glad everyone else here has a brain.

i used google earth for the ruler tool.


stepped on some glass a few nights ago, so i havent been out for my jog since then. should be good in next day or so though.

I briskly walk a tad over 3 km every morning, been doing it for over 2 years straight now. Used to do it up the beach years ago and lost about 20kg with no diet changes in 8 months.... but then got slack when i met my wife and packed it all back on.

It takes me around half an hour, i dont time myself, and i do stop in at the shop to buy the newspaper and a loaf of bread if we need it as well.


Last year i hit the weights as well, plus played part season of Rugby Union, and watched the diet and lost almost 30kg over the footy season, it was deadset phenomenal and suprised the shit out of me how much a little bit of hard slog can get results. Was feeling great.

But then late last year i copped a bit af sciatica that got me in the back, then cracked a few ribs playing with my daughter on the beach, and then done a groin injury in pre - season training for footy that made me pull out, and for some stupid reason gave up the weights and slipped back into the same old routine of not eating as healthy as i should be, and the weight piled back on. However i do have a hormonal gland issue that requires regular treatment that makes my weight yoyo its still no excuse because with a bit of slog i can knock it off easy.


Am keen as mustard to get back into it, just got to finish my household jobs to clean my gym area up so i can use it all again! (My gym area is a covered outdoor area that currently looks like a construction zone while im painting my house and rendering the gym area.)

Say anything stupid again, I will bash the fuck out of you.

play nice kiddies..haven't need to clean that much up in H&F section yet.

wattsy, just wait till ac/dc mosh pit..you'll lose a few kg then.. haha

After reading up on running I'm really wanting to give it a proper go. I've always been somewhat active but not continous, after putting on a few kg I know I have to stick with it. I'm going to give the 'couch to 5km' method a go. I moved to New Farm recently and I swear everyone runs around here! Anyone else run along the river?

When i lived in new farm i ran along the river, then up and down hills on the way back. There's some good stairs in teneriffe aswell Remember start slow and build up. Goodluck

I'm not a runner, but I walk from the valley end of the story bridge, down the steep hill underneath it to the floating pontoons, along them down to new farm, continue along beside the river, then come back up through the streets to home on Bowen Tce. I could think of far worse spots to be running/walking, the scenery is good.

grrrrrrrrrrrr after the time off cos of the glass, i finally got back to the path tonight and it took me 50 min oh well, at least its less than when i first started.

but i suppose i could also blame that on the sheer lack of humidity, so my throat dried up so bloody quickly...

k, so i got bored today...... instead of hopping into the car and going home after the normal walk, i decided fuck it, im going the whole pathway......

Click to view attachment

9.36km......

barefoot.

took me 1hr 35min, and amazingly, no glass got stuck in my foot

should invest in some runners dude, them coon traps along there are fucking vicious!

strangely enough, i actually run further and faster barefoot. just feels better, probably cos its natural. and not many coon traps.... theyre all around beachfront. when running past the pub it looks like im dancing trying to avoid the broken bottles...

I've seen his other posts in off-topic, and he's just a fuck head.


I'm training at the moment for the army, since last monday I've been running 2.5 k's from sunday - thursday at night, takes 15 minutes, then I walk the route again. In a few weeks time I want to be able to run the 2 laps. I've also started doing weights, pushups and situps. I really want to do another Beep test to see what my fitness is at now... and then again in a months time.

The beep test score for the army is 6.8 or something isn't it, what else do you have to do to get in. I find it odd that for the police force the beep test is 8.6 or something and the fire service it's 9.5. But I suppose when your in the army they make you train, as opposed to the other services where you do it on your own accord (or not at all in some cases it seems)

Congrats mate. It's how I started off as well. Just keep on picking up the pace as you go in a steady manner and the weight will keep on shifting. I've dropped from mid 90s to low 80s and now do an hour at the gym each morning (cardio half the week, weights the other half) which i could never dreamed of doing before I started 6 months ago.

For males the requirements are
7.5 on the beep test
15 push ups
45 sit ups

For female.
8 pushups
45 sit ups
and 7.5 beep test

I got 10.2 on the beep test last December.
I'm well above those standards but I want to stand out in the test so I'll definitely get the spot, and prepare myself for Kapooka.

I used to jog/walk a fair bit but now I've moved down to a town which is about -5 degs any time before 7am and I finish work too late to go after work!

That's what the gym is for haha.

I generally walk/jog about 5/10kms, no idea how long it takes at least 25/30mins

I'm 100kg and 6"

A couple of blokes I know are now doing muay thai for the fitness side of things rather than the fighting (as I am doing), such an awesome workout and sort of tones the body as well as being great cardio. 4 rounds of beating the shit out a bag and I can guarantee you'll be absolutely fucked.

righteo chaps,

went for my rapid waddle again today after an extremely lazy 2 weeks (fucking complacency: dangerous, gained 2kg back ) and cut my time for the 9k down to 1h:25m. still got a while to go but hey, progress is progress


edit: this time i wore shoes. no sore feet for me

Sounds good mate. You will be walking at an average of just over 6km/hr, which would probably be putting your heart rate into a good fat burning zone, whilst not burning too much muscle. Plus the longer you keep this up for, the more efficient your body will become at burning fat.

1h25 again, but not as exhausted afterwards

well, its been a while since i posted in here.... bit of an update.

not happy with myself. im hovering around the 112 mark, which in a way is good (due to the lack of excercise ive been doing and the amount of shit ive been eating), but i still dont like it. went for my 4/5k, and it took me 50min a few nights ago so i've gotten slower so yeah, looks like once my exhaust is fitted on the sil im off for my 9k again.

Definitely invest in some runners. Better support for the whole leg and less foot injuries (unless you want more weeks on the couch).

goto athletes foot and get the test done, the people will then tell you which shoe is best for your feet.. try getting asics or brooks.. I find these two brands more reputable than nike and the likes..nike to me is just a brand in everything, so real expertise in areas.

Hi guys,

Since starting cardio I have seen an improvement int my breathing and circuation. Now I want to lose as much fat as possible without eating into muscle, basically I want to lean out now that I've built a bit of muscle.


My problem is I don't have a heart rate monitor at the moment. What are the best speeds to run at either on the street or in the gym on treadmills and ellipticals?


Currently the trainer at the gym has got me on the cross- trainer at a speed above 10 km/h for 2 minutes then a 30 second burst up to 17-19 km/h, repeated over a 10 or 20 minute period before or after my weights session.


Also, I'm 27 years old, 181cm and 79kg.

Don't do cardio before weights sessions, only after. Ideally they should be done at different times of the day, but if you have to, do them after. Interval training like he has you doing is good, but not every day if you want to maintain muscle. Maybe every 2nd or 3rd day, really depends on your calorie intake, amount of rest, and so many factors I can't tell over the net lol. Brisk walking, at 6km/hr, maybe slightly higher if you can is great for fat burning. See if you can do the interval training on your none gym days, and after workouts, just do brisk walking. Also take the intervals on the crosstrainer up to 5 mins at 130bpm and 5 mins at 160bpm for 45 mins. I'm assuming your gym machine have those built in heart rate monitors on the handles. They aren't the best, but they are generally close.

Also if you are a protein shake drinker, have one after your weights session before you jump on the treadmill.

i usually try to do a run on the tread mill atleast once a week. Don't really get to worried about it all because my metabolism is really fast so i don't put fat on easy, but yeah i usually do about 2/2.5km on level 17.5, gives a good work out but doesn't totally ruin me/burn too much muscle.

Going to get back into swimming soon after a big break so that should help too

Cheers B Unit.

Cardio machines at my gym don't have HRM's built in (they're 'HRM Ready') so I've only been able to calculate approx calorie burning by entering my weight into the machine and letting it calculate it that way.

Hardest thing for me at the moment is getting to the gym, I worked 156 hours last fortnight and have averaged between 4 to 6 hours sleep a night, which I know is not enough recovery time to build muscle like I want to.

I'm also too worn out from working to lift much if anything at the moment and my old injuries are playing up in areas like my knee and wrist.

I'm doing the protein shake thing, I have been doing 20 minutes of cardio then weights followed by a protein shake as soon as I get home from the gym, which is only about 2 minutes away. I've been drinking 2-3 WPC shakes per day giving me 60-90 grams of protein as I don't eat a lot of meat due to the heamochromatosis.

Ideally I'd like to be able to make it to the gym 4 or 5 days a week and have dedicated cardio days, hoping for a bit of a reprieve from work soon enough.

well today was fun...

got bored, and i decided i'd go for a walk. then i thought 'fuck it, i'll go get the turbo studs that i need'. so yeah, was gonna be a 12km return journey....

found out the first place donbt sell studs, so i had to add 2km onto the original plan...... got to supercheap, and the bastards were closed eventually i got home, and my feet hurt like a motherfucker, and i need new shoes.....

anyway heres my awesome map.
Click to view attachment

the place i used to go every night is the foreshore just to the left of the path box thingy.

I did my first first run a couple of weeks back.

13kms. Did it in around 1hr 41min

Considering I would have probably died if I walked that 2 years ago I think I'm getting there.

Doing another one in a fortnight. only 9kms, but have done that distance before in under an hour so should be good for that.

Running the entire time?

Good work.
Ive been jogging/power walking from june 1st, I do 2.73km's everynight without fail...
(Run keeper iphone app is AWESOME it tracks your distance, time, pace, map all on GPS)

First 1km is quick jogging to get the heart going, my pace is about 16.17km/h. Then walk the rest it at 7.64km/h after a long sore day at work.

My legs are slowly getting used to the extra strain, Sometimes they can be very painfull for about 10-20 mins after. Normally walking is from couch to fridge for a bundy was all the workout the good old legs used to get.
I got no idea what I weigh because I don't own scales.... hehe I should get on to buying some of these.
My diet has changed alot, Not too much fast food anymore,(used to eat fast food twice a day for 2 years) I try & eat salad & ham for lunch or dinner (depending on what time im working) But I eat alot of red meat, pasta & rice.

man i seriously need to get back into my jogging.... lately i've lacked a lot of motivation... but after re-reading riggaz' thread and seeing how much he lost in such a short time has made me set myself a goal. 95 by my birthday (9 weeks away!)

hell, i reckon i'll hit the 80's by then

oh well time for sleep.

Glad I can be of some help

I'm logging my performance too.. taking pics at first of every month, logging BMI, BF% etc so I can compare.

You should start your own training journal in the appropriate section and show all your pics and notes. Sounds like you are getting some good results, which just spurrs you on more, good to see mate

I'll start one early Oct

its probably a good idea to have dedicated cardio days. This allows your body enough time to recover from your workout.

As suggest by B-Unit, if you decide to have cardio and weight sessions on the same day do your weight training first so you're not fatigued. Also make sure you have a protein shake before your workout and after your workout/beofre cardio to avoid catabolism(your muscles being broken down)