Still on the run walk stage,manage 3 mins jogging,start puffing hr 160! do 3mins walking..average hr 139 over distance 3 miles.still off the cigs,have been sticking to healthy diet,but scales say put on 6lbs over the month.Managed to do 18 runs last month (49)miles.have 5 different routes to do,keep it interesting.have been reading non marthoners guide,determined to attempt marathon next year.Is it ok to run,and cut out dairy/red meat whilst training?.been out in the rain today.really pushed myself today,but really struggle to run past 3mins.!help!.always alternate days off,go out full of optimism to run over 3 mins,but puffin billy kicks in slows me down,any one out there long term smoker before taking up running,how long before breathing became easier?. 3miles average time 38-40mins.many thanks for any advice.

Hi Philip, couldn't really comment on the smoking thing as I have never taken up the weed, but I can about the diet.

Two years ago I hit twelve and a half stone and for a small chap like me that was quite a bit to carry, so I started off on a controlled diet which just so happens to be the Tesco online one (and there are other equally good sites), and for the exercise element I started running for the first time in 49 years.

To cut a long story short I found that to eat a balanced diet gave me the energy to do the exercise......and to do the exercise I needed the energy, so its a complete circle.

I would not disregard certain groups of food such as red meat unless you have an alergy or a belief, as in moderation along with the diet will provide the right type of nutrition to lose weight and feel a lot fitter.

Everyone struggles a bit for breathing in the first ten minutes, just take it easy and build from there, you will be surprised when you get to the point where the body aclimatises to the running (mine is after a mile).

Keep plugging away, you know it makes sense Rodney.....sorrry Philip.

Philip

The fact that you got the trainers on and got out of the door already puts you in the most athletic 10% of the nation so congratulate yourself! The other 90% are on the couch waiting fro the call to A&E.

I have never smoked, but my first attempts at running were tough - everybody feels the same, it's just a matter of degrees of awfulness (smile).

If you keep going out you will break through - it's a certainty.

Don't forget you are adding the stress of giving up the cigs at the same time so I doff my hat to you. As for the weight it will regulate itself as your body adjusts to the new regime and in fact it could be because you might be converting fat to muscle. You just have to look in a different place for it.

How about walking fotr 10 minutes then run for 10 minutes; then a walk for the same time; then another run etc etc Break it down into more acheivable chunks and you will feel better about your efforts. Forget about distance for a couple of weeks - just focus on an easy progession.

We're all rooting for you so log your progress on the site and you'll find lots of motivation as the graphs slowly move up. 

Hi Philip, first of all, congratulations on putting out the cigs and taking real positive steps towards better health.

Weight gain after giving up smoking is normal- even though you are eating healthily, and doing cardiovascular exercise. Your body just takes a little while to adjust to the changes you have made.

When starting out don't your progress by weight alone - muscle is more dense than fat, so some of that weight gain is likely to be an increase in your muscle mass (leg muscles are pretty big!).  You are also probably better hydrated than you were before, which can increase your weight.

Weigh yourself no more than once a week- on the same day and at the same time. That way you can tell if the change is real and not just down to that pint of water you just drank /Thursday afternoon special treat / being just back from a long run.

For the first few months at least the biggest changes will be in your body shape, and how you feel.

Your breathing will improve, but it does take time. Keep up the training, and try not to go too fast too soon. Running slowly will build your basic aerobic fitness. Even as a non-smoker, it took me weeks to feel comfortable when running, and 10 months later there are still days when I get breathless too quickly.  Am sure an ex-smoker will add their experiences here!

Dairy and read meat - why cut them out? Dairy is a great source of protein, carbs, and calcuim all of which you will need. Just go for low fat options like skimmed milk (you do get used to it!). Calcium from dairy actually reduces the amount of fat your body takes in from other food - so a glass of low-fat milk with your dinner can help with weight loss. Red meat is also beneficial in moderation, again just choose lean cuts. If you do cut the meat out, make sure you substitute other sources of whole protein (e.g. eggs, lentils) - you will need to feed your muscles as they grow and repair themselves. 

And remember to have your cake sometimes, because cake running rules!

Best of luck in your training, and I look forward to hearing about your progress.

Ian

One other thing to consider Phillip... it's f-f-f-freezing out there!

You've started running in one of the coldest winters on record, putting away 50 miles in a month, with a 20-a-day cigarette habit just behind you! It's going to be a big shock for your lungs!

I can only agree with the advice here - don't feel disheartened and don't give up. You've done the most difficult part in starting - I promise that if you keep going you will see improvements. How about next time you go out, just try adding 20 seconds onto your 3 mins jogging? Soon that'll become habit. Then bump it up to 40 seconds, then 4 minutes. The improvements will then start coming thick and fast - you just need to stay determined, push yourself a little bit further each time, and you'll get over the initial hurdles.

Thanks for your encouraging comments,back of my mind know it will eventually happen,probably expected faster results(impatient person),i am.Will stick at it,because i do look forward to getting out and doing my new exercise regime,even if work colleagues berate me for trying to get fit and healthier.Gonna add 30secs to jogging sections of route each time,as i really would like to achieve 3miles non-stop by august,really enjoy reading and picking up tips and info from GRG. Seems that my new healthier lifestyle is catching on,as my wife and youngest daughter are gonna walk 1 of my running routes!!.Thank you all for comments and encouragement.

T hanks helen,will take your advice on board.

Thanks Cat,where do you go for a co2 test,your own gp?.