Training to run long distances , potential marathon...
Discussion
I'm all a bit new at this health and fitness stuff, having preferred an afternoon with a few pints and a game of pool to a trip to the gym.
I've dabbled in the past but nothing too serious, but I've had a bit of a turn around lately.
Been going to the gym roughly 5 times a week for the last 7-8 weeks and I'm loving it, my performance and ability at all kinds of stuff has changed dramaticaly.
I've now got it into my head I want to be able to do some "proper" running, starting with 5k and 10k races, moving to a half marathon next year and a full marathon or two the following year.
Right now I'm a long way from that but I dont think the timescales I've set are too bad, just to make life a little harder for me I've decided I dont want to do them unless I can get a respectable time, no idea what a respectable time is at the moment, but I'm sure someone will help!
Anyway, I've gone from being f
ked within 5 minutes of cardio and feeling physically sick afterwards to doing 45-60 minutes 5 times a week, followed by a bit of weights for vanity and feeling good afterwards. I've doubled or tripped the "resistance" settings on the bike and rowing machine as well as vastly increasing endurance.
Concentrating on the running aspect, I can currently do about 2.5 miles at a jog of 5.5mph with a slight incline on the treadmill (not ventured outside yet, waiting for the weather to be a bit better). I'm fooking hot and nackered after this, but typically recover within 3-4 minutes.
So far I've been bumping up either incline, distance or speed by "a bit" each time I run.
Is this the right way to go about increasing my pace and distance? Should I be looking at interval training? Run for 3 minutes at a faster pace/higher incline etc then walk till I've recovered and do the same again?
bit more info, when I'm running at my current pace/distance I'm at about 80% of my maximum heart rate (roughly calculated to 190-195bpm.
I'm eating very healthily, nothing processed, about 2000 calories a day with a good mix of protein, carbs and fat. I will be bumping this up to 2500-3000 a day in January once I've shifted another 14lbs of body fat (6'2", 15.5 stone at the moment, havent done a body fat % analysis, internet calculators say I'll use about 3200 a day at my current weight whilst going to the gym, shich seems about right as I'm shedding 1-2lbs a week at the moment) I'm guessing my endurance would increase a bit if I was eating a bit more, or timing my food to be some carbs a few hours before heading to the gym?
Bad stuff, still smoking a bit, gradually cutting down with a view to quitting some time in the next few months, drinking has been reduced to about 10 units a week, normally in one hit though, which gets me plastered and gives me a massive hangover these days, so I normally take the hangover day as a rest day!
Sorry for the over-long post, just wanted to give you all the details!
Over to you!
thanks
Dave
ETA I've had a gait analysis and got myself some proper shoes, before that I couldnt run more than twice a week as it took my joints two days to recover! can happily do my current running 5 times a week with nothing more than a slight ache the next day.
I've dabbled in the past but nothing too serious, but I've had a bit of a turn around lately.
Been going to the gym roughly 5 times a week for the last 7-8 weeks and I'm loving it, my performance and ability at all kinds of stuff has changed dramaticaly.
I've now got it into my head I want to be able to do some "proper" running, starting with 5k and 10k races, moving to a half marathon next year and a full marathon or two the following year.
Right now I'm a long way from that but I dont think the timescales I've set are too bad, just to make life a little harder for me I've decided I dont want to do them unless I can get a respectable time, no idea what a respectable time is at the moment, but I'm sure someone will help!
Anyway, I've gone from being f
ked within 5 minutes of cardio and feeling physically sick afterwards to doing 45-60 minutes 5 times a week, followed by a bit of weights for vanity and feeling good afterwards. I've doubled or tripped the "resistance" settings on the bike and rowing machine as well as vastly increasing endurance. Concentrating on the running aspect, I can currently do about 2.5 miles at a jog of 5.5mph with a slight incline on the treadmill (not ventured outside yet, waiting for the weather to be a bit better). I'm fooking hot and nackered after this, but typically recover within 3-4 minutes.
So far I've been bumping up either incline, distance or speed by "a bit" each time I run.
Is this the right way to go about increasing my pace and distance? Should I be looking at interval training? Run for 3 minutes at a faster pace/higher incline etc then walk till I've recovered and do the same again?
bit more info, when I'm running at my current pace/distance I'm at about 80% of my maximum heart rate (roughly calculated to 190-195bpm.
I'm eating very healthily, nothing processed, about 2000 calories a day with a good mix of protein, carbs and fat. I will be bumping this up to 2500-3000 a day in January once I've shifted another 14lbs of body fat (6'2", 15.5 stone at the moment, havent done a body fat % analysis, internet calculators say I'll use about 3200 a day at my current weight whilst going to the gym, shich seems about right as I'm shedding 1-2lbs a week at the moment) I'm guessing my endurance would increase a bit if I was eating a bit more, or timing my food to be some carbs a few hours before heading to the gym?
Bad stuff, still smoking a bit, gradually cutting down with a view to quitting some time in the next few months, drinking has been reduced to about 10 units a week, normally in one hit though, which gets me plastered and gives me a massive hangover these days, so I normally take the hangover day as a rest day!
Sorry for the over-long post, just wanted to give you all the details!
Over to you!
thanks
Dave
ETA I've had a gait analysis and got myself some proper shoes, before that I couldnt run more than twice a week as it took my joints two days to recover! can happily do my current running 5 times a week with nothing more than a slight ache the next day.
Edited by davido140 on Monday 16th November 12:02
Sounds like you're doing all the right things, and it doesn't sound like you're a long way from anything! You're currently running 2.5 miles, which is 4k: 5k isn't that much of a stretch at all.
I'd limit your treadmill running and replace it with proper running outdoors; it's very different and I'd say much easier than running on the spot and staring at the wall/mirror/TV etc.
When I started running I'd be crackered after a couple of minutes and stop. I'd literally be pushing myself to make it to the next lamppost! After a while, I relaxed and slowed right down to the point where I could run 10-12k in an hour or so without much fuss.
2,000 kCal doesn't sound like a lot for someone your size, especially if you're going to be doing a lot of running; I'm guessing this is because you want to drop a stone by January? Provided you're not losing more than about 2lbs per week that seems reasonable, but you might want to add an extra 2-300 kCal once you start doing more cardio, assuming that you're not recovering/feeling over tired etc.
Don't feel guilty about giving yourself extra rest days if you feel you're not recovered from your last session, better to have a lazy day at home than risk hurting yourself if you're not ready to go again.
HTH,
Animal
I'd limit your treadmill running and replace it with proper running outdoors; it's very different and I'd say much easier than running on the spot and staring at the wall/mirror/TV etc.
When I started running I'd be crackered after a couple of minutes and stop. I'd literally be pushing myself to make it to the next lamppost! After a while, I relaxed and slowed right down to the point where I could run 10-12k in an hour or so without much fuss.
2,000 kCal doesn't sound like a lot for someone your size, especially if you're going to be doing a lot of running; I'm guessing this is because you want to drop a stone by January? Provided you're not losing more than about 2lbs per week that seems reasonable, but you might want to add an extra 2-300 kCal once you start doing more cardio, assuming that you're not recovering/feeling over tired etc.
Don't feel guilty about giving yourself extra rest days if you feel you're not recovered from your last session, better to have a lazy day at home than risk hurting yourself if you're not ready to go again.
HTH,
Animal
Thanks for the advice, glad I'm on the right track!
Definitely keen to get running out and about, will have to make an effort this weekend.
No major need to loose weight by Jan, just a target I had set. Everything I read said that 1-2lbs a week was a healthy rate to loose weight at and I'd rather get that finished and out of the way ASAP so I can concentrate more on the running and of course I can eat more once I've done loosing the flab! It was one of my initial reasons for getting to the gym anyway!
I've been doing a bit of a mental food diary and realised I've been skimping on the carbs in a big way which as I understand it would affect my endurance and lead me to get tired earlier, so for lunch I've had a massive bowl of cous cous amongst other stuff! will see how it goes this evening!
Thanks again!
Definitely keen to get running out and about, will have to make an effort this weekend.
No major need to loose weight by Jan, just a target I had set. Everything I read said that 1-2lbs a week was a healthy rate to loose weight at and I'd rather get that finished and out of the way ASAP so I can concentrate more on the running and of course I can eat more once I've done loosing the flab! It was one of my initial reasons for getting to the gym anyway!
I've been doing a bit of a mental food diary and realised I've been skimping on the carbs in a big way which as I understand it would affect my endurance and lead me to get tired earlier, so for lunch I've had a massive bowl of cous cous amongst other stuff! will see how it goes this evening!
Thanks again!
A lesson of caution from my mistakes.
Running needs to be done intelligently and you need to listen to your body.
I was in the military for 7 1/2 years and earned injuries that have never gone away and probably will never go away from bad form/over training and ill thought out exercise.
If you run outside be careful with your joints, try to run on grass/gravel/mud etc as running on concrete surfaces or ones like that pound all of your joints and can cause a high degree injuries or damage to your joints. I have bad ankles and still get shin splints often from running relentlessly on hard surfaces and even after a break of 6 months from running those injuries can come back very quickly if I'm not careful.
Well done on getting proper footware this is an absolute must to give yourself protection. I'd also recommend you take omega 3 supplements if you're running a lot as this helps your joints to recover and protect your body. There are many, many health benefits in taking this, including improved memory, reduced blood pressure, healthier heart, cancer protection etc. Anyway theres far too many health benefits to list here. http://en.wikipedia.org/wiki/Omega-3_fatty_acid#He...
It seems to me you're on the right path, just make sure you build your milage gradually and it's worthwhile counting your miles each week so that you can plan your increases to match what you need for the different events.
Also a point to note is I find running on a treadmill is much easier than running outside so you should take a run outside when you get the chance and see what the differences are.
Running needs to be done intelligently and you need to listen to your body.
I was in the military for 7 1/2 years and earned injuries that have never gone away and probably will never go away from bad form/over training and ill thought out exercise.
If you run outside be careful with your joints, try to run on grass/gravel/mud etc as running on concrete surfaces or ones like that pound all of your joints and can cause a high degree injuries or damage to your joints. I have bad ankles and still get shin splints often from running relentlessly on hard surfaces and even after a break of 6 months from running those injuries can come back very quickly if I'm not careful.
Well done on getting proper footware this is an absolute must to give yourself protection. I'd also recommend you take omega 3 supplements if you're running a lot as this helps your joints to recover and protect your body. There are many, many health benefits in taking this, including improved memory, reduced blood pressure, healthier heart, cancer protection etc. Anyway theres far too many health benefits to list here. http://en.wikipedia.org/wiki/Omega-3_fatty_acid#He...
It seems to me you're on the right path, just make sure you build your milage gradually and it's worthwhile counting your miles each week so that you can plan your increases to match what you need for the different events.
Also a point to note is I find running on a treadmill is much easier than running outside so you should take a run outside when you get the chance and see what the differences are.
+1 on the gradual build up. Do not increase total mileage more than 10% a week. If you do you increase the risk of injury markedly. You're on the right track though so keep plugging away.
Check out the running thread too.
ETA
http://www.pistonheads.co.uk/gassing/topic.asp?h=0...
Check out the running thread too.
ETA
http://www.pistonheads.co.uk/gassing/topic.asp?h=0...
Edited by rocksteadyeddie on Monday 16th November 17:27
Thanks, again good to hear I'm on roughly the right track.
I keep hearing good things about omega 3, I try to eat as much fish as I can, helps because I utterly luuurve fish and shellfish of pretty much all types. A tin of anchovies is my extra special treat! salty yummy brainfood goodness!
I'll track down some supplements, thanks for the tip!
I happened to have got some Nike shoes with the hole in the sole for their NIKE+ system, checked it out today and it seems really clever, and not a complete rip off at £40. Tracks your distance, speed, calories, (cant see a mention of heart rate, but it would be silly if it didnt). you then plug it into you PC and it keeps track of your progress etc. Seems like a genius idea!
I keep hearing good things about omega 3, I try to eat as much fish as I can, helps because I utterly luuurve fish and shellfish of pretty much all types. A tin of anchovies is my extra special treat! salty yummy brainfood goodness!
I'll track down some supplements, thanks for the tip!
I happened to have got some Nike shoes with the hole in the sole for their NIKE+ system, checked it out today and it seems really clever, and not a complete rip off at £40. Tracks your distance, speed, calories, (cant see a mention of heart rate, but it would be silly if it didnt). you then plug it into you PC and it keeps track of your progress etc. Seems like a genius idea!
I started running back in July, I entered myself into a 10K race, and started training for that. I'm 5'10" and went from 15 1/2 stone to 13 1/2 stone, and from no running at all to finishing the 10k in 58:59. I really enjoy the running, but my training has tailed off a bit now, and i'm doing about 3.5 miles 2-4 times a week when I can fit it in with family life.
I'm now seriously looking at doing the Great North Run next year, I've pre-registered and am waiting for the entry to open (anyone know when this will be?). I have family up there, so am planning on using it as a good excuse to visit (note, free accomodation). If I get into the GNR, then i've got a running guru at work who's going to sort a plan out for me starting after the winter.
Congratulations on what you've achieved so far.
I'm now seriously looking at doing the Great North Run next year, I've pre-registered and am waiting for the entry to open (anyone know when this will be?). I have family up there, so am planning on using it as a good excuse to visit (note, free accomodation). If I get into the GNR, then i've got a running guru at work who's going to sort a plan out for me starting after the winter.
Congratulations on what you've achieved so far.
To help stop joint problems land on your mid/fore foot rather than your heel. To get the technique have a quick jog without shoes and take note of how you land and your stride, then mimic that in your normal running.
It might take a while for your calves to get used to it but its worth it.
It might take a while for your calves to get used to it but its worth it.
threepwood said:
To help stop joint problems land on your mid/fore foot rather than your heel. To get the technique have a quick jog without shoes and take note of how you land and your stride, then mimic that in your normal running.
It might take a while for your calves to get used to it but its worth it.
oddly enough I already sort of do that, not through being a smarty pants to not damage my joints, but to stop my headphones falling out of my ears! It might take a while for your calves to get used to it but its worth it.
ETA its a bit like putting you foot down rather than jumping down onto you heel at the end of your stride, does that sound right? at least thats how it feels to me,
or I might just be running like a 'tard.
Rest day today, billy b
ks do I ache! seems a new muscle decides to complain each time I get up or sit down! I did 4 days running in a row, which was probably a bad idea, Should be fine by the morning though. Wont do more than 3 in a row for a while.Edited by davido140 on Tuesday 17th November 20:23
rocksteadyeddie said:
+1 on the gradual build up. Do not increase total mileage more than 10% a week. If you do you increase the risk of injury markedly. You're on the right track though so keep plugging away.
Check out the running thread too.
ETA
http://www.pistonheads.co.uk/gassing/topic.asp?h=0...
This. Check out the running thread too.
ETA
http://www.pistonheads.co.uk/gassing/topic.asp?h=0...
Edited by rocksteadyeddie on Monday 16th November 17:27
First, agree completely about being careful, listening to your body and building gradually. I got fit -got injured -got fit then injured again, now I'm starting again. Flexibility and stretching is so important... Its fecking heartbreaking going from nice easy 12 mile Sunday trots to staggering/gasping around my old 3 mile circuit.
Second, endurance. You've 2 types of muscle fibres, fast twitch and slow twitch. Fast twitch do speed/strength, slow twitch do repetitive movement. You need more slow twitch muscle fibres to run longer distances which basically means running on tired legs. Hence the reason why most training programmes progressively ramp up the mileage, using a 'long run' each week, without putting undue strain on the legs.
Best of luck fella.
ETA, you might possibly need to think about slowing the pace down a bit. Feels very slow when starting out but you're only suppposed to do one hard/fast run a week.
Second, endurance. You've 2 types of muscle fibres, fast twitch and slow twitch. Fast twitch do speed/strength, slow twitch do repetitive movement. You need more slow twitch muscle fibres to run longer distances which basically means running on tired legs. Hence the reason why most training programmes progressively ramp up the mileage, using a 'long run' each week, without putting undue strain on the legs.
Best of luck fella.
ETA, you might possibly need to think about slowing the pace down a bit. Feels very slow when starting out but you're only suppposed to do one hard/fast run a week.
Edited by captainzep on Wednesday 18th November 17:21
freedee said:
Hi Ben
Thinking of doing the Para 10 with bergen, do you have any training tips/advice. How hilly is the course?
Hi mate, the course is one big range of hills. Virtually no flat sections. There are two mean hills that I remember in particular; 'Lickout hill' and 'Pussy hill'. I think I read that they test tanks on these. NOBODY was running up. From halfway onwards I took to powerwalking up the hills, still maintained my pace. Thinking of doing the Para 10 with bergen, do you have any training tips/advice. How hilly is the course?
That said the changing hills/features keep it fresh and it is a really good day, very well organised.
It was my first time so I just did the normal run; I trained by running a few 5 mile runs per week prior to the event. Still managed 1hr36 which is reasonable for a cross country style course.
Like you I want to do it with a Bergen/boots next year. There are a few military fitness forums on the internet, I'm going to trawl through these for a training plan. The main thing to remember is to build up slowly, pounding on concrete with weight on your back can and WILL f
k your knees. I have had this in the past and it is not pleasant.Aim to complete it within 1hr50; this is what the baby paras have to complete the SAME course in.
Oh and the bergen weighs a f
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