or.....get married and make your wife massage them. Best. Perk. Ever.
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Tips for running because I suck.
- Thread starter Pistol719
- Start date
or.....get married and make your wife massage them. Best. Perk. Ever.
bubbagump
Coo-coo for cocopuffs
I bought a pair of Asics at Ross because I'm a cheap b!tch and it was the best 30 bucks I ever spent as far as running goes. It's amazing what a good pair of shoes will do for not only your distance, but your run-time.
http://www.asicsamerica.com/sports/running/shoeFitGuide.aspx <--short guide to help figure out what type of shoe would work best for your foot.
http://www.asicsamerica.com/sports/running/shoeFitGuide.aspx <--short guide to help figure out what type of shoe would work best for your foot.
I went out to a place in OKC called OK Runner. Very cool store and knowledgeable staff. Fitted me up for my arch problem with some nice Brooks Aggressors. Very comfortable shoe. Only did a few laps with them and noticed quite a difference in comfort. My feet had WAY more support then my "Baller" Shox.
Pistol -- what's the word: where's your 1.5 time today? What ended up being the most helpful for you? The breathing, moving the arms faster, mixing it up? I'm kind of in the same boat as I definitely don't have a cross-country runner's body. Am 6' 195lbs today -- used to row crew in college and play lacrosse, and was at a muscular 205 in my prime. But never did like distance running. I can put up about a 12:30 1.5m on a tread mill now, but I am absolutely spent afterwards. I am running after I do my regular workouts (one muscle group a day, 3-4 exercises, 10-12 reps increasing weights). Not sure if I should switch this up and run before lifting??
When you guys were training for the PRT, did you mostly run treadmill, outdoors, or both? I hate running on the treadmill and I think I could do better on a track if I could find one to train on. But as for the actual PRT, is it true there is a 1 or 2 lap warm-up prior to the timed 1.5mi run? Also, I'm guessing it done on a track, indoors?
When you guys were training for the PRT, did you mostly run treadmill, outdoors, or both? I hate running on the treadmill and I think I could do better on a track if I could find one to train on. But as for the actual PRT, is it true there is a 1 or 2 lap warm-up prior to the timed 1.5mi run? Also, I'm guessing it done on a track, indoors?
The thing that really got me into running was finding nice trails. Sure a nice jog down the street could be nice but trails are constantly changing and more entertaining in my opinion. (Easier on your joints too)
Find a nice long trail and see how far you get the first time, then walk the rest. Next time run a little farther and so on. At the beginning it's mostly in your head that you can't push your body past a certain point but you really need to test that and check yourself that it's not your head telling you no.
Get out there and get to it, it's up to you and no one else...
Find a nice long trail and see how far you get the first time, then walk the rest. Next time run a little farther and so on. At the beginning it's mostly in your head that you can't push your body past a certain point but you really need to test that and check yourself that it's not your head telling you no.
Get out there and get to it, it's up to you and no one else...
Go join a local running club. They're EVERYWHERE.
1. Treadmills suck. Only excuse to use one is at sea, IMHO. Tracks suck, too, unless you have a thing for running in circles. I try to find routes near my house to run, trails or trail sections if I can find them. Monotony will kill your motivation to run; variety in terrain and scenery will help immensely toward making the running enjoyable and sustainable.
2. I've never had a warmup for an actual PRT. The pushups/situps are my warmup. Most people don't run right before, either. "Saving" their laps, I guess.
3. Sometimes. I've run it on everything from a nice 1/4 mile rubber track indoors, to a 1/2 mile asphalt one outside, to a 1 mile road loop, to a sidewalk out and back, to that godawful woodchip trail at API. It all depends on where you take the PRT. If you're worried about making time: it's advisable to find out what your course looks like and run there at least a few times before the big day.
Honestly I kinda stopped timing myself.. Some of the best advice on here from a motivational standpoint was to throw my watch in the car and forget about it. I've just been running at a casual conversational pace for average 3-3.5 miles now.. and I throw in sprint days for 2 miles in there (Sprint 100 or so feet then walk 2 min, rinse wash repeat)
I am taking my PRT for BDCP on Thursday, I will let you know my time but keep in mind I am a old man and get plenty of time (j/k I am 26).
So far though here is what has helped me the greatest:
-Stretching and more stretching.. Hell I even took a few peoples advice and do feet raises and ankle circles while in class or work and when I am working out in the field I will
-Breathing in the nose, out the mouth.. I make it a point to do it damn there all day now so I am used to it.. and I try my hardest to pace my breathing
-Mix up the days and take a few off and do other activites. Like I said earlier.. I do long jog days.. then I will throw in some sprint days. And when I do not feel like running, I just don't. I go hit golf balls or now that I am finally back home in FL, I hit the pool up
-Good shoes FTW.. The gentleman at the running store helped me find a good shoe for my foot.. He noted right off the bat that the muscle on the inner sides of my feet were WAY too big.. this is due to running in inproper shoes and with bad form.. So he hooked me up with some raised arch shoes.. Definately alot more comfortable of a run
-In regards to strength training and the gym, I have damn there cut out my old regiment and kinda started working on a new one comprised of VERY low weight and large amounts of reps.. For example doing calves on the calf lift (The thing you sit down and put a weight plate on in front of you and lift) I USED to throw like 225 on there and just goto town like a beast... I did 10X4reps Now I just put a 35 on there and do 30x4 reps.. Let me tell you by the 25th one I am crying for mommy like a little bitch.
Pretty much the same goes for most of my workout..i.e. arms, chest, etc.. I signifigantly reduced the weight and increased reps.. but to be quite real I have not spent too much time in the gym in the last few weeks. This is due in part to traveling and getting things situated on the home front (I've been away on business the last 2 months) But I have made time for cardio at least 3-4 times a week if not more. I am definately feeling aweosme and have seen a nice improvement in the last few months.. STILL a long way from where I want to be.. But remember.. Rome was not built in a day!!!!
Archanan7
Automatic doors make me feel like a Jedi
Onc quick little interjection here gentlmen. The truth is that if you do some research on Running as a sport, especially training involved with road races and triathalons you will find the typical training regimen and mindset of you average athelete is completely wrong.
I remember back in high school and college sports the coach yelling at you to push it hard and fast not just in games, but practice and pre-seasonal conditioning. That is improper traiing mentality, leading to possible injury, burnout, and limiting you to a very specific result. If you train running the same distance at the same pace right from the getgo, you will be able to run ONLY the dist/pace even over a prolonged period of time with limited improvement/results.
To train properly you have to honestly assess your athletic capabilities. Are you a beginner? Intermediate? what are your short term and long term goals?
Proper training starts with a building phase(normally 1-3 months long) where workouts are long and slow staying in the aerobic zone. If your lungs and muscles are burning :icon_rage and you can't catch your breath you have reached your anaerobic threshhold. Anaerobic exercise is great for weight lifters, not so much for distance runners. and when I say distance i mean anything above a 400m dash. Anaerobic running will not improve your distance times significantly and promotes injury.
When you finish with a building workout you should feel like you worked but should also feel capable of immediately doing it again. The hardest part of building phase is not overtraining. the urge to push yourself to the edge is almost always overwhelming. More importantly vary your workout, surprise your muscles as much as possible. Vary distances, inclines. Bike and play ball on easy days.
Only increase times and your longest distance by 10% every week. You will know when your building phase is done when your running your goal distance after slowly increasing your times and suddenly...you realize its not taxing your body at all. then you can throw in a little strength training with sprints and the occasional hard run. This way you have a good base training that makes you capable of training for a much wider range of distances and your aerobic muscles will be more adaptable to whatever the marine DIs at OCS want to throw at them.
PROPER REST AND RECUPERATION ARE JUST AS IMPORTANT AS RUNNING AND LIFTING! DON'T OVERTRAIN! workout 5 days a week and don't string your two rest days together unless you have to.
Remember since physical readiness is one of the only things you can prepare for at OCS it should be a priority for every selectee. Don't expect to do an average job of getting fit and then show up expecting cupcakes and hugs
at OCS. Hell that wasn't a very quick interjection at all. Oh well hope this helps if you take the time to read it. Good luck guys.
I remember back in high school and college sports the coach yelling at you to push it hard and fast not just in games, but practice and pre-seasonal conditioning. That is improper traiing mentality, leading to possible injury, burnout, and limiting you to a very specific result. If you train running the same distance at the same pace right from the getgo, you will be able to run ONLY the dist/pace even over a prolonged period of time with limited improvement/results.
To train properly you have to honestly assess your athletic capabilities. Are you a beginner? Intermediate? what are your short term and long term goals?
Proper training starts with a building phase(normally 1-3 months long) where workouts are long and slow staying in the aerobic zone. If your lungs and muscles are burning :icon_rage and you can't catch your breath you have reached your anaerobic threshhold. Anaerobic exercise is great for weight lifters, not so much for distance runners. and when I say distance i mean anything above a 400m dash. Anaerobic running will not improve your distance times significantly and promotes injury.
When you finish with a building workout you should feel like you worked but should also feel capable of immediately doing it again. The hardest part of building phase is not overtraining. the urge to push yourself to the edge is almost always overwhelming. More importantly vary your workout, surprise your muscles as much as possible. Vary distances, inclines. Bike and play ball on easy days.
Only increase times and your longest distance by 10% every week. You will know when your building phase is done when your running your goal distance after slowly increasing your times and suddenly...you realize its not taxing your body at all. then you can throw in a little strength training with sprints and the occasional hard run. This way you have a good base training that makes you capable of training for a much wider range of distances and your aerobic muscles will be more adaptable to whatever the marine DIs at OCS want to throw at them.
PROPER REST AND RECUPERATION ARE JUST AS IMPORTANT AS RUNNING AND LIFTING! DON'T OVERTRAIN! workout 5 days a week and don't string your two rest days together unless you have to.
Remember since physical readiness is one of the only things you can prepare for at OCS it should be a priority for every selectee. Don't expect to do an average job of getting fit and then show up expecting cupcakes and hugs
at OCS. Hell that wasn't a very quick interjection at all. Oh well hope this helps if you take the time to read it. Good luck guys.
Spekkio
He bowls overhand.
Two things:
1. If/when you get to OCS, you be sure to tell the DI that he is conducting improper athletic training when he is constantly doing everything in his power to make you put out 110% every day. Especially include your schpeil about how high intensity workouts are bad and all that jazz.
2. One of the most prominent mistakes I see among people trying to get fit is too much rest. They read a few articles about how rest is good with some buzz words and think that it's bad if they even start to break a sweat or god forbid workout on consecutive days. Running 1 mile at a 10 min/mi pace twice a week isn't going to get anyone anywhere.
Archanan7
Automatic doors make me feel like a Jedi
1) Base training is 5-6 days week and is longer for people unaccustomed to distance running. If someone is a bodybuilder/sprinter the flatout workouts right off the bat will not improve their times as significantly as having a base period.
2) Base training should start WAY before you goto OCS. If your starting base training 2-3 months before your class date then you waited too long.
3.) When arriving at OCS, ya your damn right selectees better be prepared for hell. And if they have a good athletic base they will be better prepared for whatever comes their way instead of being pigeonholed into a 1.5 run that becomes a jog at the end bc they came out of the gates too fast with no clue how to pace themsleves or what a proper amount of endurance is supposed to be. Research and preparation.
2) Base training should start WAY before you goto OCS. If your starting base training 2-3 months before your class date then you waited too long.
3.) When arriving at OCS, ya your damn right selectees better be prepared for hell. And if they have a good athletic base they will be better prepared for whatever comes their way instead of being pigeonholed into a 1.5 run that becomes a jog at the end bc they came out of the gates too fast with no clue how to pace themsleves or what a proper amount of endurance is supposed to be. Research and preparation.
I couldn't possibly disagree with you more.
If you think you're going to be a solid 800-3200m runner by doing only long aerobic runs...you are very wrong. Contrary to what most people believe, the 1.5mi run is not long distance. It requires a good blend of aerobic capacity and a high anaerobic threshold. I've seen self-proclaimed marathoners enter mile and two mile events and turn atrocious times because their bodies are not adapted to running fast while in severe oxygen debt with significant lactic acid buildup. They can do an 18 mile training run at 8:30/mi without issues, but struggle to pull out a single sub-6:00 mile. Just like you wouldn't train for a max triple bench press set by doing sets of 40 reps with 135lbs on the bar, you shouldn't be relying solely on long slow distance to give you a good PRT run time.
Anaerobic training is equally as important as aerobic training in this "event".
Archanan7
Automatic doors make me feel like a Jedi
I'm not going to get into a pissing contest over this particular issue. You are both right anaerobic exercise is required for a good prt time. Base training is the first stage of good performance for begginners. That is definitely followed by speed and strength work (aka anaerobic exercise). But I concede different things work for different people. Good luck with your training.
Thanks for the indepth repsonse, PropAddict. Have to agree on the treadmills and just found some trails near my house -- am actually going to hit them up tonight. Didn't realize there was such little standardization for the running part of the PRT -- figured everyone would have to run it the same way. Believe I would do mine at Great Lakes and am pretty sure that's indoors.
Congrats on your progress Pistol. Hey I'm no spring chicken either at 25, so good luck on your PRT and represent for the old guys! :thumbup_1 Back in my high school days, I could crack sub-7min miles, but after college, 4 years worth of Chicago dogs and deep dish pizzas haven taken their toll. Anyway, I tried the breathing last night and I think it did help already but I couldn't do it for my entire run, but rather in spurts. I'll keep at it though. Will also trying mixing in the sprints and inclines.
Congrats on your progress Pistol. Hey I'm no spring chicken either at 25, so good luck on your PRT and represent for the old guys! :thumbup_1 Back in my high school days, I could crack sub-7min miles, but after college, 4 years worth of Chicago dogs and deep dish pizzas haven taken their toll. Anyway, I tried the breathing last night and I think it did help already but I couldn't do it for my entire run, but rather in spurts. I'll keep at it though. Will also trying mixing in the sprints and inclines.
Want to get awesome at running, or doing everything and anything athletic? Try crossfit. Best workout I have ever done. Works your body in every possible way.
I went into my first day of crossfit in what I thought was awesome shape. I could already get an outstanding high on my PRT so I was sort of cocky going in, but I was in for a surprise. I left my first crossfit workout feeling like Jared from Subway probably felt doing jumping jacks in his fat pants. I could barely drive my car home I was so exhausted.
Another cool thing about crossfit is you can start it in any shape or fitness level, it just pushes you harder than you ever could push yourself. An ex-marine leads my class, which is a bonus for OCS prep. Check it out in your area, lots of gyms offer it.
I went into my first day of crossfit in what I thought was awesome shape. I could already get an outstanding high on my PRT so I was sort of cocky going in, but I was in for a surprise. I left my first crossfit workout feeling like Jared from Subway probably felt doing jumping jacks in his fat pants. I could barely drive my car home I was so exhausted.
Another cool thing about crossfit is you can start it in any shape or fitness level, it just pushes you harder than you ever could push yourself. An ex-marine leads my class, which is a bonus for OCS prep. Check it out in your area, lots of gyms offer it.