Run Training

[Shepherd]

After reading all the posts about run training, I have a question for you running gurus. I seem to have hit a peak around 9:30-9:50 and I was thinking about incorporating a weight routine for my legs. I run 1/4 mile intervals and stadiums along with my distance, and I was wondering if weights would increase my chance of injury. The last thing I need is to pull a hammy or a quad. Thanks.

A posteriori

 

[kaiangel]

I realize that training is different for everyone, but for me weight training my legs hurt my time. I run around a 9:00 but my friends that run the really fast times say that sprints are the only way to improve. I always run 3-6 miles so maybe thats why I don't improve.

 

[SaraCoffman]

I was around a 9:00 mile and then started incorporating other training. I now run around a 7:30 or 8:00 - depending on the day and my mood. I started taking Spinning (the indoor cycling classes) two to three times a week and noticed an improvement after doing so. The class is great for endurance and leg strength without the risk of injury. I also run 6 miles three times a week, do yoga two or three times a week, and weight lift. I noticed weight lifting also helped improve my time; I recommend lifting light weights with a lot of reps so you don't bulk up and add extra pounds. The lean muscle is good. Yoga is great for stretching out the sore muscles, elongating them, is a strength training workout in itself, and thus helps prevent injury. Doing sprints is also great for improving times.

Good luck,
Sara

 

[ghost_ttu]

get someone to run with you so that you hold each other accountable to showing up to run.

 

[spidrwmn]

I bought one of those small radioes (sp?) (that you strap to your arm), and I've found that music helps pass the time. But I hear you about it being boring! I HATE running, but I guess its one of those necessary evils...

BTW - Sorry about the grammer and spelling, but I've been reading all weekend to get ready for my final ( only 830 pages left!) and my brain is fried!

- spider

 

[aoconnor]

spdrwmn,
I can relate to that about the final. Been doing the same myself.

-Adam

 

[AdamS]

Ugh..I am starting my run training in earnest tomorrow-figuring i will take the PFT in about 2 weeks..I am just dreading getting back into it. I despise runnign with a passion.

Now pushups and situps, no problem.
Yuck

 

[RC]

remember something...
running is just as much mental as it is physical.

no matter what branch, what job, the running will be there.

Settle in and learn to love it.

Ive been racing for quite a few years. I hate running. I love racing. You'll never forget the day you run your first sub 6 min mile. At least I havent. ;-)



ZOOM SIZZLE ZOOM

 

[Hartman]

RC, I've seen previous posts you've written giving advice on running. You seem pretty knowledgeable, so I'm going to ask for more advice if I may so humbly ask. I'm currently running an 11:40 1.5 mile. I want to get this down to less than 10:30 before I show up for OCS in October. I'm trying to run at least 10 miles/week with some long runs and some short runs (sprints). What kind of progress do you think I should expect from myself? Ten seconds...twenty seconds off the 1.5 mile run per week??? Thanks in advance, and don't be too big of a jacka$$ if you're one of the CO's who gets a first shot at me in October.

 

[RC]

Your current approach sounds good. 10-15 miles a week is good. I try to dedicate one day of the week to speed, and that usually is the day I run intervals. As you run, try to take like 30 second intervals and double time, maybe once every 2 minutes double time for 30 seconds. What I mean by double time is not double your speed, but some definite increase that makes your body work for 30 seconds.

A big thing to remember, shaving time off any run takes time and effort and lots of both. 10 seconds a month is an awesome goal. Ive seen much more, then again ive seen people(myself) get slower as they up their mileage. Settle into something that works for you. Sprints help a lot but they are a great way to get injured. Moderation is the key with sprinting.

A little off tangent here - but cross training also helps. Spinning/Cycling or a light weight lifting routine helps. Anything to help build the fast twitch fibers in your legs will totally help with your speed and muscle endurance. (enabling your muscles to hold that pace for extended periods)

Also, i dont know if you have access to a treadmill, but treadmills are awesome for working on running cadence. Lets you get the feel of what a 6:30 - 7 min mile cadence feels like.

Check out http://www.runnersworld.com

There is tons of info there about run training, regiments and everything else about running.

You've got the hardest part beat and thats your mind. You obviously want to improve and are making the effort. Stick to it, it will come.

ZOOM SIZZLE ZOOM

 

[Hartman]

OK, thanks for the info. and for the link. If there's a "Private Pile" in my class, it's not going to be me...biaaaaaatch!

I'm having some minor problems with shin splints right now and I'm looking for a way to get past this before OCS. There was some good info. on this topic on Runner's World. Have you been through this? Right now, I wouldn't say that I have pain, just minor discomfort in one leg. I usually don't feel it until the day after a run. Runner's World says that I need to focus more on stretching.

I've been avoiding the treadmill, but I see your point. I need to get the feel of a quicker pace.

Thanks again. See you in the fleet.

 

[AdamS]

I just started back on my serious run training today-and it sucked. Man, the next three weeks or so before the PRT is gonna be rough, but I think I will be in good shape for it.

Just a comment on the treadmill thing. I almost always work on the treadmill to build more endurance, knowing that it is harder outside and that if I can do a bit more on the treadmill it will prepare me better for outdoors-if I train too much outside on asphalt and concrete I tend to get shin, ankle, and foot injuries.