Tips for running for further and longer?
Question:Hi im new to running but think its fab.
I can now run my reguglar root, which is great as before I couldnt run any of it! Anyways I want to extend it as i would like to run for longer and further, anyone got any tips for me.
What should I do to prepare my body for the longer distance?
Any tips would be great.
Thanks guys!
Answers:
How do you get out a spike from a track shoe that is stuck in rather hard?
Welcome to the world of running, its a great sport and can be very rewarding. There is really only one way to prepare your body for longer distances, and that is to run. You can cross train for strenght and endurace but running is the only way to train your body to run further.In order to increase your distance, you should have a goal in mind. 5K, 10k or more. But for sake of just starting out lets pick a nice comfortable 10K run. First make sure you can run comfortably for at least 20 minutes. This should take you 2.5K to 3K+ pretty easily. If you can do this 5 days a week you are ready to embark on your journey.
The idea here is to slowly build up your Sunday run to 10K, the speed is not an issue here. What you need is to conentrate just preparing the body to go longer. So Sunday will be the Long Slow Distance Day (LSD). You should know that Both Jeff Galloway and John Stanton believe in a walk run ratio of about 10:1 (run:walk) for the LSD run.
You should never add more then 10% to your running distance per week. This allows your body to adjust to running longer distances. The aim is to avoid injury, there will be aches and pain but the good kind.
So let assume you are putting in 15K a week 3K X 5 per week.
Schedule will look like this for now.
M=off
T=3
W=3
T=3
F=off
S=3
S=3 Total 15K.
So week two add approx 1.5K.
M=off
T=3
W=3.5
T=3
F=off
S=3
S=4 Total 16.5K. (use 10:1 at a slow pace)
Week 3
M=off
T=3.5
W=3.75
T=3.5
F=off
S=3
S=4.5 Total 18.00. (use 10:1 at a slow pace)
week 4
M=off
T=3.5
W=4
T=3.5
F=off
S=3.5
S=5.5 Total 20. (use 10:1 at a slow pace)
And so on until sunday is 10K you can play with your milage during the week, and have shorter runs and longer runs. But the longest run should be sunday and should not be more then 50% of your total running during the week.
I recomend Running Room Book on Running by John Stanton. It has some good programs on running and its easy to read.
harry jacobs
http://thediabeticrunner.blogspot.com...
well i used to be in cross-country, &
our coach always told us eat healthier.
no fast food, only once a week.
no junk food, drink lots of water everyday
& every time u feel like stopping think
"ur almost finished, the more u keep going the quicker u get finished."
that year we all did wut she said
& we came in second place
for our district meet.
although we did come in first every other time before that.
just every week increase ur distance
& the length of time ur going to
run for.
stick to it for a week then increase soon
you'll be running longer & further distances.
so good luck with ur workout.
if u need anymore tips jus email me.
Hho is the famose athlete now ?
well the key is to eat a good breakfast thats the most important thing to do!! then when you are running most people say breath in through your nose and out through your noise!! But ill tell you this Breath in through both your nois and your mouth it gets you more air and faster so you wont get as many side acks.. also lets say you are just running around your block 2 times you should on your second lap half way pick up the pace and try and start to sprint soo when your almost done or at home you should be sprinting.. its hard but you just have to push through the pain!! and then in 3 to 5 day go one more lap and keep doing the sprinting at the end and just keep putting more laps on and when your finnaly think your ready you need to sprint your hole last lap soo that means you will be sprinting the hole lap around your block and then you will love me cuz you are going to be in the best shape of your life!! well good luck and i hope everything works out for you and email me back when you think you are in the best shape of your life so i know ok thank!!have a great day!! :)
I need help coming out of the blocks in the 4x100?
How old are you? I ask because, although running is great (I'm a runner myself), it is pretty hard on your body.I used to have terrible problems with shin splints, and in my research on the problem found that one of the most common mistakes made by new runners is trying to increase their distance and/or speed too soon.
Why is this a problem? Your heart, lungs and leg muscles all grow bigger and stronger MUCH faster than your bones do. (If you've ever injured a bone, you know how long they take to heal.)
So, I'm not trying to discourage you, just caution you to not try to take on too much too soon.
With that disclaimer in mind, slowly start to vary your routine. For example, run your regular route, but alternate between sprinting and light jogging or even walking. Another option is to find a route that has a lot of hills (or if you have access to a health club, their treadmills usually have adjustable inclines). You can also just run farther, but slower at first. For example, if you're currently running four miles at 9 minutes/mile, try running five miles at 10 minutes/mile.
Finally, look around in your community to see if there are running enthusiast groups. You'll get a lot of great ideas and also have the encouragement of a group activity. Call your local health club to see if they know of any such groups.
Good luck and have fun!
What type of saucony running shoes are a lot like the asics gel landreths?
eat abalnced diet, and to run longer just keep pushing yourself, the more you push yourself the more fit you get and the more fatser you get.Where can i find a training sceduale for the 3k race?(running)?
Do the usual things, like stretch and cool down. Also, keep track of your weekly mileage. Don't increase by more than 10-15% of your previous week's mileage. By doing too much mileage too fast, you can create overuse injuries (I've had my fair share.)More Questions & Answers...