..I'm average weight, although I am incredibly unfit and I'd like to be able to run for the bus or go for a jog to the shops without feeling like I'm about to die.

I went for a jog earlier today and it damn near killed me, I was out of breath, my chest was hurting etc.. which shouldn't happen to a 19 year old. I'm also quite embarrassed about running out on the street, I feel like people are watching me, though I can overcome this.

Where do I start?

Start by not doing steady state cardio if your gonna do cardio do HIIT cardio. If you want to get "fit" you need to incorporiate proper resistance (weight) training.


this thread should get you started

rvais-fitness-source-materials-great-st ... 77119.html

I always to plan to make jogging, because my body is sickness, so I must improve my immunity, I have tried many times, but I always can insist on, how can I do?

Do it in the park,at a stadium,in a forest,etc.Do it at hours when there aren't so many people : very early in the morning or at night.Put some headphones on.When you get tired try to breathe 3 times quickly,and then breathe out 3 times-when you want to stop try to force yourself to make a little more.
If you really want to get fit I suggest you join a club of something,it will motivate you more.If you do jogging you can easily get lazy.
Also watch the movie Rocky.

Look into a program called "Couch to 5k". It's available for free online, and without a doubt is the BEST way to go from being completely out of shape to in shape. Highly, highly recommend it.

Yo, if your doing this to look 'fitter' and be 'fitter' then you know it is important that you stick to it and it is going to be some time before your see major improvements.

I'm saying this because if you find a fun or exciting way of jogging or you take up an active hobbie you have a passion for...you will come fit without even realizing it becuase time fly's when your having fun

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"I guess a little small talks in order here now."

"Do I look like a gentleman to you in this shirt and these pants?"

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You've also gotta breathe the whole time you're jogging. You need to breathe consistently and comfortably. If you're not comfortable, and you can't really breathe any faster, then you gotta slow down the jogging.

Stick to soft ground, runners have all the pain in the world it seems, http://orthopedics.about.com/cs/sportsm ... injury.htm
Probably one of the most injury-creating hobbies you could choose for yourself.

Properly executed resistance training will get you the results without the injuries.
You don't have to jog or do "cardio" in order to get fit, but you do have to do some exercise.

take a look at Body By Science, at http://www.bodybyscience.net/home.html/
I've been doing HIT for the last 9 months, and have never been in better shape, that includes being able to run up stairs without dying, and being able to regain breath and composure within short time after strenuous endeavors.

HIIT is probably the most effective way to get up to speed quick.

Do a running stint until you can't anymore, take a short break to get your breath back, then start running again. You will quickly improve your cardio. Once you can constantly run about 3km without breaks you can start to add distance. Try focusing on making the distance rather than building up speed - you can do that once you are able to regularly make your desired distance.

In terms of injuries, yes it is pretty easy to get injuries running on pavement/asphalt. The best thing to do is not to overexert yourself in the beginning. Within a few weeks your heart can handle longer distances than your legs, and you'll get soreness and possibly injuries if you don't make sure to slowly increase the distance. Buy some good running shoes and try not to bounce around too much.

People will look at you, but who cares. You'll get over that after a few goes.

Personally I would not start with HIIT as it is very intense and can steer away your motivation to achieve your goals.

Start by building slowly on a treadmill, The first week run a steady 2k, The next week pick up the pace and try push to 2.5k, then work from their,
After 2 months i would suggest HIIT once your body is prepared, But ONLY do this at a maximum of 3 times per week

From my experience intially you need to build up your endurance. When I first started I just ran as far as I could before I was nearly physically sick, the next time I just tried to run a bit furthur.

After you can run 5k+ then start looking at all the interval training, hill sprints and the like. Its no good doing advance things if you dont have that base level of fitness.

Yes it will hurt, yes people will look at you. Who cares people looking at you puts pressure on you not to stop and look weak, so it pushes you harder!!

Don't worry most people don't care, just get out there and run.

I know when I run I sweat lots, people have not been with you the whole time, if they think anything at all it will be like wow that guy has been on a long run go him.

Also if you don't like people on the street run at times there are less people on the street, go down empty streets, just get you know your area better.

It is a very good decision and i liked it man because exercise is important and jogging is very crucial thing for health and plays important role and it is good decision.

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