Congrats on your long run. BTW how often / how much do you run weekly? Reason I ask, sometimes you can get more benefit from more shorter runs. In running, frequency imo is key.
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Running.. ugghh
- Thread starter caboose56
- Start date
Congrats on your long run. BTW how often / how much do you run weekly? Reason I ask, sometimes you can get more benefit from more shorter runs. In running, frequency imo is key.
sinbin
Well-known member
^ until those famous words, "Left wheel! Left Wheel!"
Might as well be mid pack!I hate running distance. Only times I did it was when on course that's it...thankfully I could usually stay in front of the pack....don't ask me how... Other than that, it takes me about 4 - 6 weeks in spring to get into rugby shape and that's fine, but I still despise running the 5 K around the park. yeagh!
Never do it during the year unless it's a mild 5 mins for the gym...
Usually 4 or 5 days a week, and the runs are usually 5 or 8km. I just felt like tryin to best myself today.
4-5 times a week is good.
I found the info in this post quite useful:
http://forum.slowtwitch.com/Slowtwitch_Forums_C1/Triathlon_Forum_F1/Run_Training_-_The_Program_(part_1)_P2545826/
It's a little long but, but the concepts described there really worked for me.
NightShark
Active member
for those of you who run to lose weight, have you heard of high intensity interval training (HIIT)? It's a much more efficient way of burning fat and the key benefits are that you will save yourself loads of time and also save your knee's and back from running too much.
Someone posted earlier saying they hate jogging and they prefer to sprint then walk and sprint then walk which is essentially what you want to do. Your body adapts easily to jogging as you are consistently running at the same pace over 30mins - 60 mins and although the results may be good at the beginning, the more running you do the less effective it will become. This is why HIIT works well because you are "shocking" your body and not giving it a chance to adapt to one pace and it responds to that.
So what you want to do is do a bit of warm up jogging then you sprint as fast as you can for about 10-20 seconds and then you walk to do a slow jog for about 20-40 seconds and then you sprint again and repeat.. the time interval you choose will depend on your current fitness level but should be following the 1:2 ratio. Do this for 10-20 mins max and you should be wiped out for the day. If you can do this for more than 20 mins then you're not pushing yourself hard enough. Basically what this does is gets your heartrate going so basically you are burning fat during the process yes but more importantly it gets your metabolism going after your workout and the next day. So the next day when you are sitting down at work pushing papers, your metabolism is going high and you're burning fat just sitting there. When you jog at a constant pace, you'll still burn fat while doing so, but once you stop, you're not burning any fat after or the next day.. this is why you have to do it for longer periods and more often like 5-6 times a week to see better results. When doing HIIT doing it 3 days a week max is good enough because you want a resting day in between.
HIIT is becoming the new way to work out, the only time i would jog is if i'm trying to build my endurance for a race or marathon. Otherwise for fat burning, HIIT is the way to go.. I'm just saying. My 2 cents.
Someone posted earlier saying they hate jogging and they prefer to sprint then walk and sprint then walk which is essentially what you want to do. Your body adapts easily to jogging as you are consistently running at the same pace over 30mins - 60 mins and although the results may be good at the beginning, the more running you do the less effective it will become. This is why HIIT works well because you are "shocking" your body and not giving it a chance to adapt to one pace and it responds to that.
So what you want to do is do a bit of warm up jogging then you sprint as fast as you can for about 10-20 seconds and then you walk to do a slow jog for about 20-40 seconds and then you sprint again and repeat.. the time interval you choose will depend on your current fitness level but should be following the 1:2 ratio. Do this for 10-20 mins max and you should be wiped out for the day. If you can do this for more than 20 mins then you're not pushing yourself hard enough. Basically what this does is gets your heartrate going so basically you are burning fat during the process yes but more importantly it gets your metabolism going after your workout and the next day. So the next day when you are sitting down at work pushing papers, your metabolism is going high and you're burning fat just sitting there. When you jog at a constant pace, you'll still burn fat while doing so, but once you stop, you're not burning any fat after or the next day.. this is why you have to do it for longer periods and more often like 5-6 times a week to see better results. When doing HIIT doing it 3 days a week max is good enough because you want a resting day in between.
HIIT is becoming the new way to work out, the only time i would jog is if i'm trying to build my endurance for a race or marathon. Otherwise for fat burning, HIIT is the way to go.. I'm just saying. My 2 cents.
I congratulate myself when I run a whole kilometer! I perfer to walk fast, I do work up a sweat! I have a nice long hill to walk up. But now I do a walk/run thing,whatever, I HATE running.
I know SO many people who are long time runners who are eventually felled by knee/hip/back problems.
I know SO many people who are long time runners who are eventually felled by knee/hip/back problems.
HIIT is becoming the new way to work out, the only time i would jog is if i'm trying to build my endurance for a race or marathon. Otherwise for fat burning, HIIT is the way to go.. I'm just saying. My 2 cents.
There's alot of information out there on hiit that suggests that it works, I can't comment as I've not tried it for weight loss. IMO running is not ideal for building endurance, as it is high impact and increasing mileage too fast (a common occurrence) is a good way to get injured and throw away all the fitness gains. There are many other activities that are much easier on your body that will build endurance just as well (cycling, etc). Your cardiovascular system doesn't really care what you do.
BTW, I don't run for weight loss. I run to run faster, and the link I posted above is not geared for weight loss. Weight loss is just the side effect.
I know long time runners who don't have knee/hip/back problems. Running is high impact, but it's not a fast track to hip replacement. There are things you can do to keep yourself injury free.
I would love to go running. I actually enjoy it, but I've got weak knees. My heels also hurt when I run for a long time. I was told that I have to strengthen my core first before I attempt to do any long scale running (4km+). Apparently if you have a strong core, all the muscles in your abdomen and back tend to compensate for the soreness in your knees and heels.
I run about 3 to 5 times a week. Treadmill usually or outdoors when the weather is nice. Anywhere between 4 to 8km each time but will do a longer run on weekends up to 16 km. I prefer it to elliptical machines or stationary bicycles. Results are very gradual though, I guess because I haven't really changed my diet that much. I started exercising regularly about a year ago when I was laid off and finally had some time to exercise regularly. It became habit.
A friend of mine had 'weak knees'. In her case custom orthotics made a huge difference. No more knee problems for her during walking/running.
Couple of things that stand out from your post are heel/knee pain. The basic idea of a 'proper' running form are that you are not slowing yourself down with each foot strike, this means that you don't fully load your foot until your body is on top of your foot. Some people over-stride and then end up driving their heals into the ground with each foot strike. This slows them down and places more stress on heels/knees/hips. A lot of modern running shoes have very high/bulky heels which can make this heel striking worse.
A good fitting running shoe can work wonders. Running stores such as runningroom usually offer pretty good service in that regard but it can be hit or miss. Once you find the shoes that work for you stick with similar shoe type/model. This is what has worked for me.
There's quite a bit of info about running form on the net, but remember that nothing is set in stone. Any changes you make to your form/stride, do them gradually so your body has time to adapt to the changes.
^^^ Believe the hype. a proper shoe and orthotic combo, even though it may cost $150+ for the shoe, some companies/schools will cover your ortho cost, is like running on a cloud. You can run longer, both distance and time wise, and when you're done, no knee pain.
win-win.
win-win.
pgagy
Active member
I run too - going right now actually! I used to hate it, but now I tolerate it. I feel the same about the MP3 player though! I can't go without it. I can't even run with a crappy set of headphones, the music has to sound good. I use iGRADO headphones - amazing sound for the money, but I had to solder them together recently because their build quality is crap.
I did a 16Km (10 miles) run last summer in 80 minutes, and I was pretty proud of that result. I ran in highschool, and HATED it, then in first year university I gained 15-20lbs and I looked terrible, so I ran the whole summer and nobody recognized me in second year. Then I did a bit of weightlifting, but running is just more interesting. I've been running on - and off for the last 7 years or so.
Anyway, gotta get out there while the sun is up.
Keep running!
I did a 16Km (10 miles) run last summer in 80 minutes, and I was pretty proud of that result. I ran in highschool, and HATED it, then in first year university I gained 15-20lbs and I looked terrible, so I ran the whole summer and nobody recognized me in second year. Then I did a bit of weightlifting, but running is just more interesting. I've been running on - and off for the last 7 years or so.
Anyway, gotta get out there while the sun is up.
Keep running!
That's a good idea. Set it up as a Ride for Sight Charity or something... $10 to enter.
My girlfriend is a marathon runner/triathlete and she set me up with a simple program to increase both speed and endurance. Within 2 months I went from running 5k to 21k. In November, I had trouble running more than 5k. By January, I ran my 1st half marathon in Arizona, but it was $110US to sign up
. 10k used to be impossible and now I can run it in 50min comfortably.I would do 3 runs per week. Usually two 45-60 minute runs every spaced by a day and then a long run two days afterward. Weights and stretching every day not running. And it also helped that I stopped eating meat and quit smoking.
To increase endurance and distance - Two short runs per week of 50-75% of my max distance and every Sunday I would increase my max distance by 15 minutes. Short stretch before each run and a better stretch after each run.
To increase speed - HIIT - but we would run full out for 2-4 minutes and then walk for about the same and then repeat 5-6 times.
I prefer to listen to music - Jungle/Drum&Bass is awesome for running because the tempo matches the feet pounding the ground.
Congrats Caboose on the 16k. That's a big difference from what you were running before.
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