I had to be timed for a one-mile run in gym class and in ROTC. On my gym class's test, I got an 8:34, but two weeks later on the ROTC Cadet Challenge, I got an 8:12. I think I've improved from the start of the year (10:00 mile, lol). I plan to start getting in shape by running/going to the gym, because I have a YMCA membership that I haven't even used yet.

 

How often should I run? Every day, every other day...? One time I ran six miles in one day, and my legs hurt so badly the next day that it was ridiculous.

 

Could I possibly get to a 6:00 (or even... better?) by running and exercising over the summer?

 

Should I work out every day? What exercises would you recommend for both strength and endurance training? I have honestly no idea (right now, that is) on what a good workout would consist of.

 

Lastly, my diet. What should I be eating? Should I take supplements (protein powder or whatever... 'roids?), and are they expensive?

 

Can anyone refer me to some good sites for these things, as well as informing me? ^^ Can't thank you enough.

 

Age: 16 (just turned on March 27)

Height: 5' 8"-5' 9" (173 cm)

Weight: 145 lbs (66 kg)

hello. i would like to direct you to the running thread. it is good to see you are interested in getting in shape. the hardest thing is getting started, once you get past the first 10 days its a great feeling. i'd advise starting at 3 days a week.

 

if you want to start getting below a 6 minute mile.. a 5/6 day a week training plan is needed. its funny you mentioned the YMCA because i'm getting a membership to my local one this summer aswell. just remember that your core is extremely important. as a runner its good to keep a balanced body, especially for running over long distances massive biceps will get you nowhere.

I had to be timed for a one-mile run in gym class and in ROTC. On my gym class's test, I got an 8:34, but two weeks later on the ROTC Cadet Challenge, I got an 8:12. I think I've improved from the start of the year (10:00 mile, lol). I plan to start getting in shape by running/going to the gym, because I have a YMCA membership that I haven't even used yet.

 

How often should I run? Every day, every other day...? One time I ran six miles in one day, and my legs hurt so badly the next day that it was ridiculous.

 

Could I possibly get to a 6:00 (or even... better?) by running and exercising over the summer?

 

Should I work out every day? What exercises would you recommend for both strength and endurance training? I have honestly no idea (right now, that is) on what a good workout would consist of.

 

Lastly, my diet. What should I be eating?

 

Can anyone refer me to some good sites for these things, as well as informing me? ^^ Can't thank you enough.

 

Age: 16 (just turned on March 27)

Height: 5' 8"-5' 9" (173 cm)

Weight: 145 lbs (66 kg)

First things first, you're not going to find all you need or can use in one thread on a role-playing forum. Personally, after doing high-school football, Marine Corp, endurance training in the Navy, and finally CrossFit, I found that CrossFit and variants of it worked GREAT for military type lifestyles such as ROTC. You'll find good info at www.crossfit.com

 

1. Increasing strength helps in ALL other areas of physical fitness (speed, endurance, stamina, agility, power, mobility, etc) with exception of flexibility in a small part. Good way to get mass is follow Mark Rippetoe's book "Starting Strength" which is about 40 minutes a day of strength training 5 days a week. In addition, you'll be drinking a gallon of milk day (trust me, milk will put more muscle on a beginner faster and more effectively than steroids).

 

2. Interval training: Usually you see this with running, but I use it with various types of exercises to great effect on my endurance. Basic idea is about 2 minutes of some exercise done as fast as you can. Rest 2 to 3 minutes then do another 2 minute or so exercise again to full intensity. Record your time on all rounds. Here's an example of my routine when I started it up in Africa early this year. CrossFit Miles though I now adapted to include Louie Simmons conjugate method in the mix.

 

With just the above (base strength increasing, coupled with variety of endurance intervals) you should find it exactly what you need to get strong and ripped over the summer. You'll also find that your long distance running endurance improves even though you're not running everyday. Reason being, while running helps you get better at running (endurance), it doesn't build any other aspects. While during interval training can build endurance, strength, speed, mobility, etc. In Runescape terms, it like doing Dungeoneering which improves all your skills at once while just doing agility courses only builds agility XP (yeah, kind of a stretch but you get the point).

 

PS: Get an live coach that knows what he's doing. Training yourself can cause problems even if you know what you're doing. If there's a CrossFit affiliate in your area, maybe check them out.

To answer the part of your post talking about supplements: things like protein powder are mainly used by bodybuilders. If you aren't concerned with appearances too much, then a protein powder is less mandatory. Still, whey protein can help aid in muscle repair and recovery. Increasing protein intake in your diet can also help accelerate fat loss.

http://www.bodybuilding.com/store/opt/whey.html

There is a link to a good, basic protein powder that you can try. The thing might SOUND expensive (the tub I buy usually costs 40-50 dollars) but when you break it down to how much you are paying for the nutrients, it is really cheap. For example, if you wanted a boost of 24 grams of protein, you could eat a can of tuna (which is 80 cents where I live) or you could have a scoop of whey (the protein I linked to comes out to be only 55 cents per scoop.)

 

Not to mention that protein powder has a load of amino acids in it that help the body in many ways.

 

For other supplements, I would say to definitely make sure you are taking a multi-vitamin, and a fish oil or flax oil supplement.

One thing that I found useful when I started working out was going with a friend to the gym and just seeing what they did to help figure out what I want to do/ include in my routine.