Running

[NDBoiler]

Im signed up for the "Best Damn Race" 5k in Safety Harbor next Saturday, and the Gasparilla 5k 2 weeks after that.
I think I sprained my ankle yesterday, so hopefully if I take it easy this week I'll be good to go.

Are these your first ever races?

 

[IrishinSyria]

Good stuff. I struggle with running "fast" miles myself (since I'm 5'-9" tall, I tell myself its because I have short legs). I feel like I can run long distances, but I seem to be stuck around 12-13 minutes per mile, so I am definitely looking for ways to quicken my pace. My goal for the Mini Marathon in May is 2hr 30 min, which works out to about 11min 30sec per mile average. i might have to try that technique and see if that helps.

Interval training is definitely a great way to get faster. In the Army, we use 30/60s and 60/120s... you sprint for 30 or 60 seconds and you do a slow jog for the longer period. Rinse and repeat 6-12 times and you'll have a great workout as long as you push yourself during the sprint phase. For variety, concept 2 rowing machines have a great workout: Row 500m rest 1 minute. I think you'll find you cut minutes off your mile splits if you work interval training in a few days a week. Also, you're running less, so it can actually be easier on your joints.

 

[jakerbluegold]

Interval training is definitely a great way to get faster. In the Army, we use 30/60s and 60/120s... you sprint for 30 or 60 seconds and you do a slow jog for the longer period. Rinse and repeat 6-12 times and you'll have a great workout as long as you push yourself during the sprint phase. For variety, concept 2 rowing machines have a great workout: Row 500m rest 1 minute. I think you'll find you cut minutes off your mile splits if you work interval training in a few days a week. Also, you're running less, so it can actually be easier on your joints.

I've been a runner for the past 20 years, and typically do 2 half marathons and a couple of 5ks a year. I get busy playing rec league soccer and cycling in the summer, so it cuts down on the amount of time I can contribute to it.

Interval training is rough, but it's the best thing for you, ESPECIALLY if you're stuck at a certain time.

I love hill loops too. I usually find a hill with a decent grade, and go 100 to 150 yards up it at almost full speed, and then jog back down before repeating 6 to 8 times.

I really want to do a sprint-tri sometime in the near future, and a marathon eventually, but I'm finishing up a BS in business right now. When I'm done I'll definitely do it.

As far as the knee thing, my dad ran religiously for 30 plus years and just quit a couple of years ago in his mid-sixties. His knees are what forced him and the rest of his running-club to quit, but you can go for a looooong time if you take care of yourself.

 

[NDBoiler]

Interval training is definitely a great way to get faster. In the Army, we use 30/60s and 60/120s... you sprint for 30 or 60 seconds and you do a slow jog for the longer period. Rinse and repeat 6-12 times and you'll have a great workout as long as you push yourself during the sprint phase. For variety, concept 2 rowing machines have a great workout: Row 500m rest 1 minute. I think you'll find you cut minutes off your mile splits if you work interval training in a few days a week. Also, you're running less, so it can actually be easier on your joints.

Thanks for the advice! I have been running 3 times a week for training and one of those days I have started doing a similar type of workout with an alternating sprint/slow jog. I have only done it a couple of times so far, but I feel it has already been helpful when I run my longer distances in the other 2 workouts.

 

[BobD]

I got most of the motivation for running out of me in the Army. I try to only do it as a form of self-defense nowadays. Take care of those knees and back guys, you'll miss them when they're gone.

 

[PLACforever]

Are these your first ever races?

No, I've done a few Disney races, Warrior Dash, Tap 'n Run, etc.

I find it's easier for me when I'm distracted, either by scenery, obstacles or beer.

 

[NDBoiler]

No, I've done a few Disney races, Warrior Dash, Tap 'n Run, etc.

I find it's easier for me when I'm distracted, either by scenery, obstacles or beer.

Gotcha. Good luck!

 

[gkautz10]

Maybe one of you runners can answer a question for me. I run periodically. I want to become a regular runner as I am getting fat! My issue is that when I run inside I get completely bored so I want to run outdoors. When I run outdoors my body begins to itch like crazy all over. This begins after about 3/4 of a mile. It gets really intense. I can run 3 miles inside and it doesn't happen at all. If I suffer through this for a few weeks will it stop? Anybody else have this experience?

I get his only in the winter though. I believe it is due to dry skin and you starting to sweat. The sweat comes out of the dry pores and causes the itching. Mine usually goes away after about 5 minutes once I get a good sweat going. Try putting lotion on and see if that helps any.

 

[NDBoiler]

Anyone going to do the 500 Festival 5K Training Series race next weekend?

 

[PLACforever]

Did Best Damn Race yesterday and am super sore today.

 

[NDBoiler]

Did Best Damn Race yesterday and am super sore today.

What distance was it?

 

[PLACforever]

What distance was it?

Only 5k, but I played paintball for 4 hours right after... Hence the soreness.

 

[Irishokie]

I try to only do it as a form of self-defense nowadays.

That quote and Gump gif made my day lmao! I ran my first 5ks last year along with a Warrior Dash in which I told a chick that I'd run with her, not knowing she had friends also participating that hadn't trained and was just there for fun. Needless to say I ended up being there photographer and it seemed we took a picture at every tree (the course was on a hunting reserve). Late August I ran a 33:32 and a month later I ran a 29:39.

Now I'm basically starting over after getting strep throat after Thanksgiving so i took nearly two months off. I ran two of the last three weekends with 5k times of 39 and 40 minutes. I'm going to run another Warrior Dash in May and have been thinking about getting a gym membership so I can run on a treadmill instead of running outside in cold weather.

I'm going to give that 30/60 60/120 training method a shot the next time I run!

 

[ickythump1225]

My goal is to run the Atlanta Marathon this October. I've never ran in an organized race before so I think I'll try to run a half or two before that to get used to a structured run.

 

[irishpat183]

Just got into running...I do about 2-2.5 miles every morning with one of my two dogs (I rotate them). Not only has it been good for me, but it's been great for them as well.

The reason I picked it up, is at Christmas dinner, my dad told me that if I get in good enough running shape for the "Zombie Run 5k" in San Antonio in June, and finish the race, he'll give my 5 grand in cash money.


I've always been in decent shape, but running is another animal. My legs are killing me...especially the shin splints.


Any advice on how to deal with those?

 

[irishpat183]

My goal is to run the Atlanta Marathon this October. I've never ran in an organized race before so I think I'll try to run a half or two before that to get used to a structured run.

Kill it!!!!

 

[NDBoiler]

Just got into running...I do about 2-2.5 miles every morning with one of my two dogs (I rotate them). Not only has it been good for me, but it's been great for them as well.

The reason I picked it up, is at Christmas dinner, my dad told me that if I get in good enough running shape for the "Zombie Run 5k" in San Antonio in June, and finish the race, he'll give my 5 grand in cash money.


I've always been in decent shape, but running is another animal. My legs are killing me...especially the shin splints.


Any advice on how to deal with those?

I dont know about the shin splints, but maybe I need to tell your dad that I'll do it for $2,500!

On a serious note, I would suggest NOT running every day, but switch up to every other day. That will give your body some more recovery time between runs, especially if you're just starting. I haven't heard anyone who advises running programs for a 5k to be running every day.

 

[GoIrish41]

I ran once

 

[NDBoiler]

My goal is to run the Atlanta Marathon this October. I've never ran in an organized race before so I think I'll try to run a half or two before that to get used to a structured run.

Good luck! I would definitely recommend running in another race beforehand so you get the feel of runner traffic. The first race I did took some getting used to that, especially at the start when everyone is bunched up.

 

[DSully1995]

So I heard that running all out sprints for 3 mins (6 30 sec sprints) can do has much for your cardio as several hours of jogging a week, anyone hear about this and have thoughts?

 

[BobD]

Running a lot today. Running to the store, running to the barber, running to Petco. FML we need a sitting on my @ss thread.

 

[irishpat183]

I dont know about the shin splints, but maybe I need to tell your dad that I'll do it for $2,500!

On a serious note, I would suggest NOT running every day, but switch up to every other day. That will give your body some more recovery time between runs, especially if you're just starting. I haven't heard anyone who advises running programs for a 5k to be running every day.

Thank you kind sir! Definately noted.


I can do my normal pushups, pullups, squats...etc workout on the offday.


If you fly down to San Antonio and run with me...I might give you half!

 

[irishpat183]

So I heard that running all out sprints for 3 mins (6 30 sec sprints) can do has much for your cardio as several hours of jogging a week, anyone hear about this and have thoughts?

I have heard that.....Have no idea if it would work. But I'll give it a go next time I run.

 

[RuntheBall]

I'm pretty big into running; though Im taking a bit of time off now, I hope to run the NYC Marathon in the next 5 years. Then Boston, and hopefully the 2020 Olympic Trials.

Running is like anything else with your muscles: you have to "confuse" them. Doing the same thing everyday won't make you improve (except at that one workout, usually long slower running). Try to throw in fartlek's even if it just for 10 minutes (fartlek is Swedish for Speedplay; it could be 50s on 20s off, 60 on 30 off, or 2min on 1 min off, etc). I really love them; they are a good rust buster and can get you in good shape quickly. Another key are "tempo" runs. Running a fast, yet controlled, pace for a mid-distance (for me 5-6 miles). Maybe 1/2 to 3/4 of your longer runs, you shouldnt be breathing hard just stay relaxed. For good improvement, a long run or two (about 25% of weekly mileage, if you are running 5-6 times a week with no doubles) a week is necessary. Start slowly. Finish fast, but controlled. They have really given me some confidence in the past.

One thing that gets me is how alot of people strain when they run; watch the pro's when they race, they are flying and they don't strain/ hyperventilate. Breath deep.

Also sprinting/ running hard up hills is really beneficial to your neuromuscular coordination. I have done stuff like 3x4min segments up hill (for all 4 mins) or 5x2min. 8x1min. etc. Run hills with good arm swing, they shouldnt cross and should be "loose".

Biggest rule for improvement: Easy days easy. Hard days harder (though they will feel easier).

 

[Polish Leppy 22]

I dont know about the shin splints, but maybe I need to tell your dad that I'll do it for $2,500!

On a serious note, I would suggest NOT running every day, but switch up to every other day. That will give your body some more recovery time between runs, especially if you're just starting. I haven't heard anyone who advises running programs for a 5k to be running every day.

Great advice/ opinion. In the program I'm using now for a 10k, you run 4 times a week. Two of those days are "long" runs and the other two are "shorter." If you're training for a race, I wouldn't depend on that sprint/ 30 second stuff. Might increase your speed, but for a 5k or 10k the trick is keeping your heart rate in a certain range for a certain amount of time.

Good luck!

 

[fightingirish26]

Just got into running...I do about 2-2.5 miles every morning with one of my two dogs (I rotate them). Not only has it been good for me, but it's been great for them as well.

The reason I picked it up, is at Christmas dinner, my dad told me that if I get in good enough running shape for the "Zombie Run 5k" in San Antonio in June, and finish the race, he'll give my 5 grand in cash money.


I've always been in decent shape, but running is another animal. My legs are killing me...especially the shin splints.


Any advice on how to deal with those?

Ice them after you run, I had them this summer and they went away a couple weeks after I started icing my shins

 

[Fbolt]

For those with knee problems (I have IT Band problems) and the like, consider the FIRST running program. It calls for three days of pretty intense running per week, but only three days of it - coupled with two+ days of cross training. This is in contrast to true hard cores who run every day or at least real close to it. Here's their link: FIRST | Furman University. Here's a book about it, which is the source most people use: Runner's World Run Less, Run Faster, Revised Edition: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program: Bill Pierce, Scott Murr, Ray Moss, Amby Burfoot: 9781609618025: Amazon.com: Books.

Good info.

My wife is an avid runner with multiple issues, not the least of which is being married to me.

1. IT band problems. She uses the roller. Thx for the above.
2. PF issues-killing her. She just bought the "sock" (I have no idea what it is but did ask if it's see through or ankle-less. Haha-ummm, she did not laugh.)
3. Losing toenails. She has tried just about every available shoe looking for an appropriate toe box - except the minimalist.

It seems like she has constantly been fighting these problems. Anyone know of any miracle cures?

She has the Great Wall marathon coming up along with the St. Paddy's Day Va Beach 1/2 marathon that she feels she may not do due to the injuries, although she's fighting through it.

 

[NDBoiler]

Indy 500 Festival Mini Marathon 5K Training Series race tomorrow. Good luck to all who are going. All i can say is I am thankful the race will not be in Boston!

 

[NDohio]

Just got into running...I do about 2-2.5 miles every morning with one of my two dogs (I rotate them). Not only has it been good for me, but it's been great for them as well.

The reason I picked it up, is at Christmas dinner, my dad told me that if I get in good enough running shape for the "Zombie Run 5k" in San Antonio in June, and finish the race, he'll give my 5 grand in cash money.


I've always been in decent shape, but running is another animal. My legs are killing me...especially the shin splints.


Any advice on how to deal with those?

Walking for a few minutes on your heels - with toes pointing to the sky - will help as well. It hurts like crazy when first doing it, but will stretch and strengthen you shins.

Also, if you have a large rubber band you can sit with your legs straight out, wrap the band around your toes, and pull straight back.

 

[BobD]