I'm going to Army bootcamp soon, how do I...?
increase my runtime. I haven't really been regularly active lately. How do I get started? Is there something I can do to help my cramping? And when should I start seeing results?
Answers:
I am runner who has run a 4:20 mile ; I want to lower to 4:00?
You should start seeing results within a week of starting, they just may not be huge results.Run at least every other day. If you can't run 2 miles without stopping start by doing a combination of running and walking. Walk or do a slow jog for 2 or 3 minutes before you stretch. Get in a good 20 minutes of stretching, focusing on your large muscle groups. Then walk 1 min, run for 2-5 minutes (whatever you are able to do and still be comfortable while still pushing yourself), walk for 30 sec to a minute. Keep repeating this until you have gone 20-30 minutes total time. As you get in better shape, increase the running time until it is up to 10 minutes, then start dropping the walking periods out entirely. Within in a month or two you should be able to run 30 minutees with no walking.
The single biggest thing to prevent cramps is to hydrate. You will get the hydration thing beat into your head in the Army so you might as well get use to it know.
Is it possible to actually sprint a 400 meter?
How soon is soon? How do you get started?.well establish a routine. set realistic goals and go for it. results will usually start to show in about 2 weeks.Is running on the treadmill easier than actual running on the ground?
1. Get Started - Increase runtime. Start with running at conversational pace as far (or as long) as you can comfortably run. Record the distance or the time. Run 1/3 of that amount on M-W-F Run 2/3 of that amount on T-T. Either Saturday or Sunday, run the whole distance. Rest completely 1 day a week. This will give you a fitness base and you will experience quicker recovery times at boot camp.2. Cramping - Stretch lots and do abdominal exercises before your runs. Don't eat before you run, run erect, and practice deep controlled breathing.
Good Luck
What splits do I need for a 7:20 mile?
First...Hoooo-aaah (you'll hear that a lot in the coming weeks)...good luck to you.Second, in the coming weeks before boot camp just work on slightly increasing your run time...don't exhaust yourself...there will be plenty of time for that in the coming weeks. You'll want to arrive at boot camp rested & ready, so take off 2-3 days of running before you start.
And finally...boot camp can be mentally exhausting. Take it all in stride...don't panic...just do your best! See link below for some running guidance.
- Mike
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