running

[Toastar]

well, I'm getting back in shape for hockey, started running again, doing situps and going to the gym. I can't do pushups now because I fucked up my wrist in my bike accident for now...
Anyways I'm much more likely to get a better response from here than the OTF.

I'm starting light, I ran 2km today for my second day of running. I'm going to run every other day. Monday I ran 1.6km so I added 400m to my run (one lap) tonight.
How much should I be adding to my run a day, and should I be timing it? What are suitable times?

thanks

[Memorex]

You're personal trainer is here.
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If you want to get hardcore, try to add half a KM or just another lap around the track (I assume your running the track at the gym?) a day, then stop at a distance you feel comfortable with, (Maybe 4KM,5,6,7 or more Depends how good you feel about running)

If you want to talk again on MSN just message me xD

[Toastar]

I just run at the track near my house, about 2 minute walk...

Now im going to PEI later today for a week but I found a track using google earth where we're staying :D

[[hk]renegade]

As far as running, the faster you run for longer periods of time and put out, the sooner it well make a 18 min 3 mile run seem easy. Plus its awsome cardio ethier way. while you run, do calastitics (pardon my bad spelling).

[BattleWhack]

Hell, running. Run, run, run, just for fun.

PT? Good for you, good for me.

A Marine's goal is 3 miles in under 18 minutes. That's a perfect score on the PFT. You gotta be pretty hardcore to make it though, hauling balls the whole 3 mile.

Not for everyone, eh?

I'd start with a mile time goal of 7 minutes. A 7 minute mile is a decent time for the average runner. I run usually twice a week, maybe a mile in two, just to keep my form. But I also play soccer and basketball almost everyday too.

[Sharpshooter6]

Soccer and basketball are perfect for endurance. Takes some of the boredom out of running straight.

18min three mile is intense. I've done it in 21min, and the two in 13. It's tough.

[[Political] Slayer]

It takes me 50-55 mins to run the 8 miles block around my old house, but that was over a year ago that I used to run that. Lacrosse is a good sport for running too, especially as a center middie.

[Stig]

Okay, now it's my turn. I totally suck at running. I can go for about a quarter mile before my heart and lungs feel like they're going to explode. Total time for a mile if I really push myself is like 11 - 12 minutes.

So, for a noob like me, is there anything more I can do to build up my endurance other then keep trying?

[GrosPoisson]

You have to completely destroy the part of your mind that says "I can't go any farther." That was the main thing I got out of running cross country for two years in high school. I could care less about how I did in the races, it was the ability to mentally tell myself "Shut up and keep going. You're not done yet."

I recommend just running for a long time with someone who's used to running harder/farther than you. Don't worry about speed too much, just keep on going. I've got the benefit of having all-weather track down here, and I went running with one of my female friends to help her keep pace as well as get in better shape. She said that just having me just run with her helped her push herself harder than usual.

Try doing a warmup fast walk for half a mile, stretch out, and then go at whatever your current running pace is for one and a half miles. Stretch out again, do another one and a half miles. Finish it up with a cooldown walk of a mile. Even if you're in terrible, terrible shape, you can still complete that workout and get in four and a half miles in one day.

[StandingCow]

I need to start running and all again.. being in the guard has made me lazy.

I actually liked running and got good at not stopping no matter what till I Reached my goal.

So hard to get motivated, I just gotta get out here and DO it.

[nojmaster]

Okay, now it's my turn. I totally suck at running. I can go for about a quarter mile before my heart and lungs feel like they're going to explode. Total time for a mile if I really push myself is like 11 - 12 minutes.

So, for a noob like me, is there anything more I can do to build up my endurance other then keep trying?

Do "just another minute"; keep running until you think you're about to die, then do just another minute. I'm no great runner but I've improved from a ten minute mile to an eight and a half minute mile doing pretty much that. You gotta have an imaginary Hartman in your head screaming at you to go further, no matter if your arms start tingling or your insides burn. Set yourself a big target too, mine is to do a seven minute mile by the end of the year.

[Krispy Joe]

I ran a 5:45 mile today, but I was going slow because it was the first day of cross country and I've been hanging out around here and playing CS:S/BF2 when I should have been training. :o

[gYmBaG]

i dunno about you, but i never increased my distance every time i ran. sorry i measured in miles, but my old work out schedual, i started at 2 miles a day, did that for about 3 weeks, till i got used to it, then uped it to 3 miles a day, of course all this was like 3 times a week, for about 9 weeks ( for the first phase of my training , second phase was hella hard including 5 days a week running ) but then just every week after about the 4th week, i just uped it one mile a week, you can get up to 6 miles easy, but thats mainly where i stopped, after that, i just worked on my times for the 6 miles

[kreket]

How does those machines at the gym work compared to real running?

[gYmBaG]

some tredmils have cushion, or springs in them, so its not as hard of contact when you feet hit it, unlike a dirt track, or a sidewalk or street

[Wallrod]

All treadmills really do is excersize the muscles you use running to get better results running normally. You can probably 'run' 10 miles on a treadmill without stopping but really only be able to do 5 proper miles. They're not useless, but there's a distinct difference.

[psycho chicken]

I just did 1.5 miles in 13.21, waaaay outta shape. What you fellas reckon I should be going for? 9.30-10?

[nojmaster]

Down to you really innit

[Ch33zy]

The fastest you can.

[gYmBaG]

I just did 1.5 miles in 13.21, waaaay outta shape. What you fellas reckon I should be going for? 9.30-10?
i dunno, ive never really been a fast runner, ive tried to stay long distance, but the fastest ive ever run 1.5 miles was 10:54 i think or maybe 58

[psycho chicken]

I'm only doing it cos the army wants it, they want me to do it in 10.48, but that's not infantry standard so I've gotta go better. 9.30 is Commando entry standard, SASR is 9.00 IIRC.

[Fubar]

your Pl Comander is only gona break your balls about you not being AIRN compliant if your not under 10:48, reach that and then everything afterwards is bonus.