to the runners out there

[AirBornette]

i am by no means a runner, although i run for cardio. i was up to 3 miles a day last year and then for stupids reasons a few months ago i stopped running at all. one of my friends is training for a marathon right now and says that she is on this program where she walks 3 minutes, runs 4, so on and so forth. this program will eventually get her up to a few miles a day. i was wondering if any of you had some sort of program that helped jump start your running. any suggestions as to what i should do to get back up to those 3 miles a day?

thanks in advance

 

[Meat Train]

Probably should start with a treadmill-- something that is controlled and even. then just see how long you last-- increase time, speed, and gradation over a few weeks. Thne take it to the street. have decent running sneakers with good soles or buy inserts-- that was the biggest thing that turned me off from running (other than the fact that I feel it takes away my mass- legs are big).

 

[BigHouse]

interval training always worked well for me bro

 

[Bob Smith]

We have runners on this board? Cmon, fess up, I wont ban you, I promise!

A-nette, Im far from being an expert when it comes to running, but I dont think that 3/4 protocal your friend is doing would be all that beneficial for training for a marathon. If you want to get back to 3-5 miles, then start with some sprints at your local high school track. Its pretty basic and will increase your V02 max very quickly, but sprint the straights and walk/slow jog the corners. Start with 2-3 laps and then slowly work up from there.

 

[la_triathlete]

hey AirBornette,

I am not a believer in gym tread mills, as they give you a false sense of your speed and make it easier to kick your legs behind you given the momentum it is providing. Running on a trail or track is always best.

With that said, like any sport, it will take you time to get back into running shape. First thing you need to do is build your endurance, not your speed. As such, try going on a 20-30 min run. DO NOT TAKE IT OUT FAST, just maintain a nice constant speed (you will need to be honest with yourself about your constant speed level) for as long as you can. Once you cant really run/ jog anymore, take it at a fast paced walk for another 10 min. If you really want to be able to run, you need to go for these kind of easy runs at least 3-4 times a week to build up your base. I admit that I am a jump-right-into-it kind of guy, but doing easy runs only once or twice a week wont do much for getting your legs use to this kind of faster paced activity.

Doing the sprint the straight away, jog the curves on a track is good at building up tolerance to lactic acid accumulation in your legs. However, I am not sure if that is what you really want to be starting out with.

One thing that has always been of immense usefulness to me is to run with a group. If you go to any local runners store, they will have information about local running groups. These groups all have a wide range of participants from those who only walk, to those who are hard core runners- with everything in between. They help keep you motivated, and will typically put you in an equivalent pace group. I highly suggest you try out one of these groups. One group that is national is called The Front Runners- www.frontrunners.org Check out their web site and see if you might like to run with them. They are in every major city, and I have run with many of their groups while I have been away from home for business or pleasure.

Your friends method of preparing for a marathon seems to be more geared toward a very novice jogger rather than someone trying to go be able to really run a marathon. However, all the more power to her for wanting to complete a marathon (I have never attempted to even do a marathon, all my triathlons and road raced were at most half marathons.).

I am going to check with a good friend of mine who was a high school track coach about any more advice that can be given to you. Ill get back to you within the next day or so.

Best,

LA

 

[AirBornette]

hey AirBornette,

I am not a believer in gym tread mills, as they give you a false sense of your speed and make it easier to kick your legs behind you given the momentum it is providing. Running on a trail or track is always best.

With that said, like any sport, it will take you time to get back into running shape. First thing you need to do is build your endurance, not your speed. As such, try going on a 20-30 min run. DO NOT TAKE IT OUT FAST, just maintain a nice constant speed (you will need to be honest with yourself about your constant speed level) for as long as you can. Once you cant really run/ jog anymore, take it at a fast paced walk for another 10 min. If you really want to be able to run, you need to go for these kind of easy runs at least 3-4 times a week to build up your base. I admit that I am a jump-right-into-it kind of guy, but doing easy runs only once or twice a week wont do much for getting your legs use to this kind of faster paced activity.

Doing the sprint the straight away, jog the curves on a track is good at building up tolerance to lactic acid accumulation in your legs. However, I am not sure if that is what you really want to be starting out with.

One thing that has always been of immense usefulness to me is to run with a group. If you go to any local runners store, they will have information about local running groups. These groups all have a wide range of participants from those who only walk, to those who are hard core runners- with everything in between. They help keep you motivated, and will typically put you in an equivalent pace group. I highly suggest you try out one of these groups. One group that is national is called The Front Runners- www.frontrunners.org Check out their web site and see if you might like to run with them. They are in every major city, and I have run with many of their groups while I have been away from home for business or pleasure.

Your friends method of preparing for a marathon seems to be more geared toward a very novice jogger rather than someone trying to go be able to really run a marathon. However, all the more power to her for wanting to complete a marathon (I have never attempted to even do a marathon, all my triathlons and road raced were at most half marathons.).

I am going to check with a good friend of mine who was a high school track coach about any more advice that can be given to you. Ill get back to you within the next day or so.

Best,

LA

LA thank you soooo much for the advice. please keep it coming. i would love to hear what your friend has to say as well.

 

[Turf Toes]

I am in the same boat as you AirBornette. I used to be able to run 4-5 miles with no problem years ago in the military. For my job now, they want to start giving us a physical agility test annually starting in two weeks which consists of a 1.5 mile run. I put 50 pounds on my frame since the military (mostly muscle though) and I have a very hard time running just a mile well over the required time I can do it in. I started doing some clen which actually helped me out big time.

I definatley have to agree with la_triathlete with treadmills. If you think about it, do you know why everyone runs on treadmills? Because it is easy!!! Nobody runs on tracks or outside because it's too hot or too cold or becase it just hurts. Running outside, sweating your ass off helps emmensly. I've lost 8 or 9 pounds since I started running 3 weeks ago and my time is getting better everytime.

My theory is if you are running and you are able to watch TV or read a book at the same time, chances are you are not getting a good enough workout - hence run outside.

 

[AirBornette]

Hey TT, i totally agree with you and la_triathlete about those damn treadmills. i started running on those last winter cause i was a pussy and thought it was too cold to go outside. but when i made the transition from treadmill to pavement...sweet jesus was there a difference. definetely felt like i was getting a much better run in when i was outside.

i'm at the point where i know i need to get off my ass and start up again, it's just that first run that i always dread. i feel so out of shape and that i'm going to drag ass hard core. but i have to expect that and just know that running long distances doesn't happen overnight and i gotta work to build that endurance back up.

curious....what is clen? you said that it helped up immensly but i have no clue at to what that is...

 

[AirBorne]

RUNNERS?! Darling, this is an ANABOLIC STEROID FORUM.....you know, juiceheads, roidragers, etc....lol

thatta girl!!!! now that is MOTIVATION you need to NOT listen to "yer friend" haha and listen to the good bros on the board.

see you in a few hours




id like all of you to know this girl attracts all the customers to the bar and leaves me with no tips i think its cuz shes got big boobs

 

[Turf Toes]

Hey TT, i totally agree with you and la_triathlete about those damn treadmills. i started running on those last winter cause i was a pussy and thought it was too cold to go outside. but when i made the transition from treadmill to pavement...sweet jesus was there a difference. definetely felt like i was getting a much better run in when i was outside.

i'm at the point where i know i need to get off my ass and start up again, it's just that first run that i always dread. i feel so out of shape and that i'm going to drag ass hard core. but i have to expect that and just know that running long distances doesn't happen overnight and i gotta work to build that endurance back up.

curious....what is clen? you said that it helped up immensly but i have no clue at to what that is...

Clen is short for clenbuteral which is basicall the steroid version of ephedrine. It was actually made to treat asthma. It is used by athletes to lose fat and it opens your air ways and lungs - hence the treatment for asthma patients. You can always find some in the classifieds from some good bros.

 

[Rod]

Triathlete gave some good advice.

The 3/4 min program is not bad either for beginners yet it is kind of imprecise. I would buy a heart rate monitor to determine the amount of time I spent running vs. walking. I love heart rate monitors, they are a great cardio training device. Set the upper limit for like 80-85% of maximum bpm for your age, and the lower zone at like 65-70%(this zone is off the top of my head but I think it is close). When your heart rate goes above the maximum start walking, when it falls below the minimum start running. Try to spend about 35 min 5 days per week if you don't feel like you are over training. You'll be surprised at your fitness progress. Before you know it you will be running the entire 35 min. and the HRT will help you determine how fast you should run. Then you will be ready to start increasing the length of your runs. You want to try to get them up to at least 45 min. Good luck and train smart.