Easy way to get into running?
Question:I have recently signed up for a career in the RAF, and part of this is a pre joining fitness test which requires me to be able to run 1.5miles (2.5km) in around 14mins on a treadmill in a gym.
I have never been a big runner and have only recently really got back into the gym, using the ski machine, bike and a little of the treadmill. i also take part in a couple of the classes there too. I have quite weak ankles and knees due to always wearing high heels, ooops!! and find that using the treadmill quite hard going due to the impact.
Does anyone know which would be the best exercise to strengthen knees and ankles and to get myself in shape for this run?
I have set myself about 6-8 weeks to get my time from around 20mins (said above i can't run) down to the 14mins.
Do u think this is achievable without putting myself in an early grave??
Answers:
How can I train myself to start running? I can't run for two minutes without feeling tired?
The following website is quite a good way to start. It seems to be quite logical.http://www.coolrunning.com/engine/2/2_3/...
Can anyone recommend a good website for long jumping?
I think you should speak to a fitness instructor at your gym. Especially since you have a very specific goal in mind and one that requires you to train intelligently so that you build yourself up and not to aggravate any physical problems.Will i get faster if i continue to run a mile daily on 9? Or will it just build up my endurance?
Have someone chase you with a gun or a sword and instruct them to shoot and/or stab you if you stop running.Whats an average time on 100m for 15 year olds?
go jogging dailyI think my stride is messing me up?
Sounds achievable. If you only have 6-8 weeks then you do not want to get injured by pushing yourself too much. Start slowly, and repeat the exercises until you achieve your goal.Only do the run 2-3 times in the first couple of weeks, and increase that to 3-4 times in weeks 3-8.
I found a PT bouncer in the attic, and I have been using it. It is quite good for light exercises which will build up some of the muscles which need strengthening for jogging.
You could use this when you have a spare moment, or when watching TV.
I like to put on some loud rock music, and hit a punchbag at the same time as jumping up and down on the PT bouncer. It is not too physically demanding, and is better than being a couch potato.
What is the average 100 meter dash time for a 12 year old?
It's possible, but it would be difficult. I'd start slowly by jogging for a minute and then walking for a minute and repeating for about 30 minutes to an hour per day, and then gradually increase the intervals up to ten minute intervals by week 2 or 3. Then I'd shift into just doing steady runs for 2 to 4 miles, pushing myself hard to get down to about an 8.5 minute mile by week 6, and then making sure that I could do the 1.5 miles in 14 minutes by week 8.On the other hand, maybe you should consider postponing the RAF thing until you're in better physical shape, because it's really going to be painful to adjust to running that quickly.
Hi ,If you have 6-8 weeks my running plan may help although its designed to get a beginner up to the 3mile mark but have a look and see what you think...Its on my 360 blog dated 05th February.
Best wishes
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