Need Help for PT

[Jackaria1]

Im 27, 230lbs. 30% body fat,and need to lose wieght and run more. I have not ran since 1997. That is until today. I ran a mile my time was 14:38 I know that sucks but I need some advise on how to speed it up. If you can give me some tips I would be greatful.

[SoCoDeputy]

I know just what your going through. I started running again a month ago, for our departments tactical team. I HATE RUNNING!!!. The easiest way to do it is start out slowly. Set a goal each day. for example

week 1- run 1/4 mile jog when you need to, or walk when you need to
then walk, or jog a 1/4 mile, then run 1/4 mile then walk/ jog 1/4 mile

week 2- run 1/2 mile, walk/ jog 1/4 mile, run 1/4 mile

week 3- run 3/4 mile, jog 1/4 mile

week 4 run 1 mile

week 5 run 1 mile , jog 1/4 mile

trust me the more you run the easier it will become and the faster you will be able to do it. The key to running is to relax, control your breathing and know your limitations. Also hands, don't clench your hands, pretend like your holding two ice cream cones it helps.

the above was just an example, you know your capabilities much better then I do the above example is what I did.

[jvale00]

I agree with the above post. The best way to improve at running is RUNNING. I'd start at a mile and work to about a 12 min mile then I'd increase the distance to a mile and a half and then to two miles, run a little slower if you have to. In the winter time, I run on a treadmill for at least 25 minutes at 5.5. It's not fast but I sweat like crazy and it burns a lot of flab. If I were you I'd focus on conditioning first. Condition the lungs and shins then, worry about speed. I do recommend riding a bicycle in between days you dont run. You can get a serious burn riding on trails!

Good luck!

[Switchback]

You may want to dropping $50 for a Timex Ironman heart rate monitor.

Figure out your target heart rate, maintain it (even if you have to walk) for 20+ min for each workout. You will find that, while maintaining the same heart rate, you will soon be going further and faster in the same amount of time. It will also help keep you from overtraining. You will find recovery much faster and you will be ready for your next workout in much less pain.

They are excellent tools.

Now, I would also sprinkle in some sprints. Run a few hundred yards fast, walk/jog 2x the distance and repeat 3-5 times. This will help you get your wind faster.

Also, as mentioned already, mix your cardio up. Biking is EXCELLENT and easier on the joints. Also do some stairs. When you are sore, don't be too proud to just get out there and walk... work that lactic acid out!