Improving Running Skills

[JCP1976]

Hello everyone. I have a pretty straight forward question for anyone that can assist. I started running a month ago after NEVER doing so in my entire life. I went from running two laps without having to walk up to my current situation of 2 1/4 miles at a 9:45 minute per mile pace. Due to time constraints (mainly having to lift weights to gain strength) I can run about 3 times a week currently. Is it feasible to add a quarter mile a week, or is that too much to hope for? Thanks for any help.

[Oldbillplod]

Until recently the only running I did was when I turned on the bath taps, so I am in a similar position.
I am now running just over 4 miles and I increase my running distance by approx 10% a week.

[hd2]

Hey there,

I'm in the same boat as you- trying to improve my running. I also run approx 3x per week. There's lots of approaches out there and I'm sure others will be able to share what they do as well.

What I've been doing is using 2 days to work on distance and 1 day to work on my speed and endurance.

For example I run Monday for distance: Currently I'm up to 5 miles average pace of 8 min per mile (I started only doing 2.5 back in January). I suggest running whatever is your current farthest distance is. Add whatever distance you can- see how you feel and do whatever you can- 1/4 mile or more!

Wednesday I work on speed/endurance training: I run 2 miles averaging 7 min miles. After that, I run a few short sprints (set a focal point a short distance away and run full speed at it- a sort of fartlek type thing- this thread talks about the fartlek stuff http://forums.realpolice.net/showthread.php?t=75800). Then run up a steep hill a couple times.

Friday- back to distance training, same as Monday.

Usually somewhere in there I'll do a day on the elliptical too for cardio. I definitely feel it in my legs the next time I run.

Good luck with the running- the more you do the easier it gets. Keep mixing it up!

[meatstick300]

When I started running my doctor told me to run for time not distance. You first need to build up an aerobic base, then you can mix in some anaerobic running.

just my .02

[josh_tkd]

I'm no expert--just someone that has done alot of reading. I've read some studies that show that sprint interval training (run real fast for a time, walk for recovery, run again) is better and more beneficial even aerobically than distance running. I have been trying to put a mix of both in my routine, but I hope it is true because I love running fast--but I get bored after 30 minutes or so.

[cruzmisl]

Running is junk, I hate it. I'd rather bench press 450lbs than run a mile. At least I can do that Having said that I had to run for 3 years to maintain a minimum standard in order to get my annual raises. Trouble was I broke my ankle in 3 places and dislocated it (I'm not a Doctor but not conducive to stellar running times).

Anway, I hired a coach to get me through the 3 years and rehab my ankle since we're talking a lot of money for my cumulative raises. Key is to do steady state runs one day, then HIIT training (intervals) followed by active recovery days. Try to vary the interval training days (eg one day 15s work/45s rest, next time 30s work/40s rest, next day 60s work/60s rest) Don't run two days in a row. Try not to use a treadmill if you can help it. You also need to work out. If you have no strength you can't run well.

It worked for me. (basic explanation though)

[mcsap]

Make sure you have a pair of GOOD name brand running shoes and ONLY wear them for running.

[GrayPatriot]

When I started running my doctor told me to run for time not distance. You first need to build up an aerobic base, then you can mix in some anaerobic running.

just my .02

This is what running coaches advise too.

Don't run two days in a row. )

Intermediate and advanced runners run 6 or 7 days a week. I ran 30 something days in a row earlier this year and I didn't have any negative effects. I know what my body can do and what it can't do.

Oh and 1/4 mile a week should be no problem.

One thing to remember runnings isn't like weights. Pain is not always weakness leaving the body. If your body is saying it hurts (not soreness, but injury) then rest or do an alternative type of training.