Running

[951Mike]

I am 38 years old and start the Level III Reserve Academy in August, knowing whats in store I started walking last month approximately 2.5 miles 3-4 times a week. Now it's time to step it up, I started running this past week, I can run about 2 miles at a time however my legs feel extremely fatigued during and after the run. I expected that I would struggle with my cardiovascular, but that doesn't seem to be half as bad as leg fatigue, it feels like I am running in tar. Anyway, I still have around 5 months before the academy, and I know that Level III isn't the hardest, but I want to be ready; so aside from plugging away, is there any advice you may have, maybe diet, supplements, other forms of training? I have to say it is a good feeling, a month ago I weighed about 192 lbs, now I am down to about 180lbs (its amazing what a moderate diet, and walking can do for you).

Any feedback would be appreciated.

Thanks

[drewsy64]

You'll get some great feedback from some other members, but I'd suggest some interval training. Doing sprint work will increase your wind and build stamina in your leg muscles. Try doing 30 second sprints, followed by a minute or two of slow jogging, then repeat. Others on here will probably have better info on it. Good luck to you.

[1depd]

One of the biggest problems beginning runners have is they go way too fast. Your cardio will improve much faster than your body, so too avoid injury go slow, both with increasing you mileage and your speed during a run. If you are not able to have a normal conversation then you are running too fast. I normally take an MP3 player and sing, quietly to myself. When I feel I am having a hard time maintaining my breath and singing, I know to slow down.

As a general rule do not increase your mileage by more than 10% per week. That will help to keep you from injuring yourself. You have 5 months that is a decent amount of time and you'd be surprised how much progress you will make, even if you go slow. I'd also suggest going to a site like coolrunning.com. Obviously, it is a running website and there are many people who are very knowledge hanging out and all too willing to give advice.

[EJV]

As well as cardio I would suggest strengthening your legs. Using weights if available or doing plyometric exercises. Lunges up hills will kick your *** pretty well. Running stairs, doing jump squats, wall sits and generally anything else that is a pain and you don't really feel like doing. You don't have to go heavy with weights either. I have recently cut 45 seconds on my 1.5 mile by working on leg strength.

I would say even squatting 135lbs would give great benefit. But lunges work well too. Obviously there are other good leg workouts but those two are a good place to start.

I can say that when I run, the reason I don't run more is definitely not leg strength, but rather pain (plantar fasciatis sp?) and/or oxygen depletion here at 6000 ft elevation. Can't wait to be running at sea level again.

Hiking around with weight in a back pack up and down various grades would also help and may not be as boring to you!

[nikon]

Strange thing that tends to work well too: wall sits. After running or leg training do a wall sit for a minute - go to fail but a minute at minimum. This will cause a MASSIVE blood rush to your quads to help increase strength by building muscle. Don't forget to stretch often too. good luck