Running

[GQchris]

How are you runners measuring the distance you've ran? Is this on a treadmill, or do ou have some kind of device?

I have a measured course I run, plus results of races...

[Tom Yum]

How are you runners measuring the distance you've ran? Is this on a treadmill, or do ou have some kind of device?

Most of the time, I run on a standard track that has its distances marked off.

A few times I've used a treadmill.

[treelizard]

treadmill

[ccaveboy]

running

Hi,

I am an avid runner. I personally believe that running and running stairs are one of the best, (if not the best) workouts for stamina and endurance.
I typically run 5 days a week for 5-6 miles. I normally average around 8:15 or so while running. Once a week I do intervals-running a mile under 6:00 flat then stop recover and then run quarters trying to keep them under 1:20 and repeat for six quarters. This really helps your mile time come down. The longer runs really help your stamina for other activities (martial arts, wrestling etc..). Hope this helps.

ccaveboy

[Tom Yum]

Thanks. I'm only able to make 3 - 5 miles per workout, but will eventually get the distance up. Any advice on running form?

[ccaveboy]

Form is a funny thing. Each person will run differently. But I've found that shorter strides are much better for me than long strides. Relaxing when starting out is important too. I start out very slowly and then let myself naturally pick it up. Holding your head up or forward or keeping your back straight and I think is something you will do naturally. Hold your arms where they feel comfortable and you "can" rock them if you want or hold them still. I know several strong runners who do both. Running mags give all kinds of form advice, but remember that you will develop a form that is comfortable for you as you progress. The best advice I can give is to tell you to not push it too hard too fast. Take your time and you will pick up speed and endurance naturally as you progress.

[Tom Yum]

Today

Mixed it up a bit.

Stretched 10 min.

2 mile run 8:30 pace - steady, slow.
10 x 100 meter sprints, slowly jogging back to the starting point.
6 sets pullups - first set 15, last set 7
5 sets pushups - first set 50, last set 35
5 sets chinups - first set 13, last set 6
3 sets situps x 50
3 sets divebombers x 20

*each calisthenic excercise had 90 seconds rest between ea. set.

1 mile slow warm down jog.

[ccaveboy]

Excellent. That's a pretty good workout! I'm going in for shoulder surgery tomorrow. Wish me luck. I'll be down for about three months, but will be before the end of summer.

[DaggerJuice]

I run on a trail along a river, its got mile markers along the way,and last friday I ran an all time high for me,12 miles with a freind 8:00 - 9:00 min pace non-stop.As far as running form I found that if you land flat footed it takes lots of stress of the knees and eliminates shin splints.I have never gotten shin splints sinse I started running like this.Its tougher on the calves but it only makes them stronger.

[Tom Yum]

Excellent. That's a pretty good workout! I'm going in for shoulder surgery tomorrow. Wish me luck. I'll be down for about three months, but will be before the end of summer.

Thanks and I hope your shoulder heals well.

Today's workout:

I will attempt a 3 mile run within 22 minutes, then work some leg calisthenics and abs till puke.

My progress in running is slow, but sure.

[Broadsword2004]

Anybody try the Guerilla Cardio program? Basically, it takes twelve minutes overall. It works like this:

Minutes 1-4: Warmup @ 50% of percieved maximum effort followed by:

Minute 5: Sprint for 20 seconds
Rest 10 seconds
Sprint for 20 seconds
Rest for 10 seconds

Minute 6: Same as Minute 5

Minute 7: Same as Minute 5

Minute 8: Same as Minute 5

Minutes 9-12: Cool down @ 50% of percieved maximum effort

NOTES: If you haven't sprinted in awhile or just aren't very cardiovascularly fit, only sprint at 80% to 90% of your percieved maximum effort for the first few weeks. Don't take off like you're going for the gold in the 100m race if you haven't sprinted in awhile or you'll probably not make it through the first 20 seconds, let alone the four minutes.

Also, as many will find out, sprinting for a straight 20 seconds is, in itself, looooooooong. With only 10 seconds of rest, it will really tax you, so work up to the program.

Basically, the program is based on the research conducted that shows that high levels of anaerobic activity will build BOTH anaerobic AND aerobic endurance (so this four minutes of sprinting is supposed to build up your distance-running time). It will also help you melt fat away like crazy.

The old consensus was slower, steady running built aerobic endurance (which is true), and sprints built anaerobic ability (which is true), but high levels of sprinting with short rests build aerobic endurance too.

The Japanese Olympic speed-skating team applied this method of training to very good effect.

[bigred389]

Basically, the program is based on the research conducted that shows that high levels of anaerobic activity will build BOTH anaerobic AND aerobic endurance (so this four minutes of sprinting is supposed to build up your distance-running time). It will also help you melt fat away like crazy.

The old consensus was slower, steady running built aerobic endurance (which is true), and sprints built anaerobic ability (which is true), but high levels of sprinting with short rests build aerobic endurance too.

The Japanese Olympic speed-skating team applies this method of training to very good effect.

Can personally attest to this. I was coming off an injury which left me soft...I've seen the pounds just friggin MELT away...I'm talking relatively quick results considering it's healthy fat loss.

And it saves time, and lets you incorporate a lot of other stuff..the old slow steady running is something I do to build the mental endurance for events(5 miles straight is still 5 miles no matter how hard you do your intervals) but it leaves very little time to work other parts of the body.

[Tom Yum]

Thanks for the research and testimony, Broadsword and Bigred.

How many times per week should one run these intervals?

I feel like I could do them 3 times per week, but don't know what is recommended.

PS - Bigred, are you in the Marines?

[GQchris]

I am 90 percent in shape running-wise; got a ten mile trail race I'm training for, I run 5 days a week with three of those runs being an hour or longer, the other two are usually runs lasting 30-45 minutes at a much faster pace 7:30 minute miles or less...

[Tom Yum]

I am 90 percent in shape running-wise; got a ten mile trail race I'm training for, I run 5 days a week with three of those runs being an hour or longer, the other two are usually runs lasting 30-45 minutes at a much faster pace 7:30 minute miles or less...

That's a bad ass pace, bro!

Let us know how you do.