I'm 27 and still can't run...

[ellis redding]

I am taking a preliminary phitness test tomorrow for the academy and my run sucks. Ther real test is in just under two weeks and need to work on my run. I have been running twice a day (every other day) and once a day on days in between. When I run I am running between 1 and 1.5 miles at about a 9:30 mile. I am having trouble keeping pace and actually going the 1.5 miles. Sometimes when I go to run I have no energy at all and just can't do it.

1) How can I increase my spead and distance?

2) Should I run less and give myself time to rest?

3) How long should I let me muscles relax before the actual test?

[Sierra]

1) How can I increase my spead and distance?

2) Should I run less and give myself time to rest?

3) How long should I let me muscles relax before the actual test?

1. In order to increase endurance, you need to run further than the 1.5 miles. Failing to do this means you are setting yourself for just that limit. As painful as it may sound, a more realistic target may be a minimum of 3 miles every time you run. This way you have energy remaining after you hit the 1.5 mile mark.

You will get a speed increase both by increasing your endurance and making yourself run faster. I would suggest working primarily on the endurance, however. The 1.5 mile run is only a minimum acceptable point. Should you make it into an academy, you will find your runs to be considerably longer in distance. As I have no idea what your departmental standards are, I cannot say if your 9:30 is good or not. However, if you cannot sustain it, it won't do you much good.

2. Difficult to say. Why are you finding yourself unable to run? Is it from aches and soreness? That can often be resolved (depending on cause) by doing more of the exercise. The more you do it, the better your body is able to deal with it. Again, be reasonable. If you are trying to get an overweight body that hasn't done any serious exercise in awhile to do this (this is the issue I had), it may not be possible and taking the next cycle may be better for you.

3. I have no idea what you are asking here. You should do a good set of stretches before and after you do any of your running. After you stretch, make sure the muscles stay loose and warm, stretching again as needed. But relaxing? :confused:

Hope this helps out some.

[Mike1986]

Let's be honest....running sucks. Iam a trainer and I can't stand doing it, but it's such a necessary evil.

The only thing you should be focusing on during running is your breathing. Breath deeply..in through the nose and out the mouth and get that oxygen through the blood. Every about 30 or 40 feet take a big breath like I described and also it helps to keep your hands open and not in a fist when you're running. Also, you should run everyday and get your body used to doing it so that it builds a tolerance to a certain amount of distance and you can go further.

Energy is a big concern for you I see, now while walking and running burn the same amount of calories in distance obviously running is a lot more taxing and requires good energy stores. Since it is an aerobic form of exercise the body will naturally be able to produce more ATP (Adenosine TriPhosphate) which is our main energy source for short term work from each glycogen molecule. Glycogen is just the useful sugar that our bodies convert carbohydrates to so a great idea before running is to eat a lot of simple and complex carbohydrates. I would recommend that about 3 days before your run you begin the process of glycogen loading. Day 1 you bring in carb sources such as potatoes, veggies and pasta. Day 2 you bring in sources such as oatmeal, fruits, whole grain breads and Day 3 you mix and match which sources you want...I recommend pasta, whole grain breads and lots of fruits and veggies. The day of your run have a breakfast that has some oatmeal and have a fresh piece of fruit so that you get the benefit of slow and fast digesting carbohydrates. Also the carbs you have eaten the 3 days prior will have been digested and leftover glycogen bodies would remain and give you extra energy stores.

Leave a full 24 hours for your muscles to relax before the test and just stretch in the mean time. Good luck man.

[ellis redding]

Thanks for the advice. I'll find out if I am fast enough tomorrow!

[Hekim]

I can get my 1.5 mile run under 12mins (I'm 33). What I've been doing is running only twice a week (I'll add a third day once I know I'm going to the academy) and when I run I follow this routine:

I run my 1.5 (try to get under 12min as best as I can)
then I walk till my heart rate is down
then run as fast as I can for .25 mile
then jog .25 mile
then run as fast as I can for .25 mile
then jog .25 mile

...rinse, repeat

After that I'm thoroughly wiped. My endurance is bad, and I have issues with my calfs cramping up a bit. Not to mention shin splints, but the pain I can tolerate. Seems to be subsiding and only happens when I'm cycling Creatine, which is odd. =/

The carb load up is a handy suggestion, again, thanks Mike . Also, I heard you want to really hydrate yourself the day of the run. I usually do that before I hit the gym the days I run.

Stay on it Ellis, because the bad guys dont give up when you're chasing after them. Think of that when you're running as well as the people you are sworn to protect. It helps me.

[P01IC3M4N]

yea, i think you're running too much. i run every other day, and usually on my off days from running, i take a bike ride.

[TPDHellhound]

yea, i think you're running too much. i run every other day, and usually on my off days from running, i take a bike ride.

I agree with P01IC3M4N. If don't allow yourself rest between running sessions, you don't give yourself time to recover. Run every other day for longer distances or faster times. Then enjoy your day off. :D

[Norm357]

phitness

???:D

[TPDHellhound]

???:D

I imagine he thinks he's PHAT, too. :D

[ellis redding]

So I went to pretest at the academy yesterday:
I passed the sit in reach with no problems.
I failed the situps by one.(needed 37 in on minute, did 36)
I failed the bench press by about 6 pounds.(needed 1 rep at 215 and did about 3/4 of a rep)
I failed the run by 1:35 (needed 1.5 miles in 13:46, did it in 15:21).

I have 12 days until the actual test. I am not worried about the bench press or the situps (I'm doing both everyday. Also, the bench is 98% of my weight which is decreasing. So in 12 days I should weigh less and be able to bench more). I'm gonna have to take about 13 seconds a day of my run. Suck. Well it might suck but it is going to happen. I am going to pass that test.

[DodgeThis97]

So I went to pretest at the academy yesterday:
I passed the sit in reach with no problems.
I failed the situps by one.(needed 37 in on minute, did 36)
I failed the bench press by about 6 pounds.(needed 1 rep at 215 and did about 3/4 of a rep)
I failed the run by 1:35 (needed 1.5 miles in 13:46, did it in 15:21).

I have 12 days until the actual test. I am not worried about the bench press or the situps (I'm doing both everyday. Also, the bench is 98% of my weight which is decreasing. So in 12 days I should weigh less and be able to bench more). I'm gonna have to take about 13 seconds a day of my run. Suck. Well it might suck but it is going to happen. I am going to pass that test.

Not bad. Be sure to fill up on nutrients the night before the test. Don't forget to let your body rest a day or two before the test as well. Good luck!

[Hekim]

Dont over do it in the next 12 days, or you'll be to exhausted to complete it all. Sleep is just as important as training. Good luck, and this is what you've been waiting for, you'll do it.

[ellis redding]

Went running last night and managed to take about 37 seconds off my run (from 15:21 to a 14:44). Sweet. I still have 11 days until the test.

[ellis redding]

Went running Saturday and did the run in 14:15. Only 30 seconds to go!

[gotcop]

Keep it going. Don't overstress or overtrain because you will get hurt. Give us an update to your results.