Running tips

[zander8808]

I have wanted to know if anyone has any tips for a running program..

I just quit smoking so running is not my thing..

I know multiple people talk about speed intervals.. but i can't even run a 1/4 mile without losing air..

some say i should start slow until i can job at least a mile without stoping before starting a speed interval training program..

any suggestions

[Jessyca]

Check out the Couch to 5K program.

[Jonr1987]

The best advice I was ever given to improve on your time is running longer distances. Just keep running as much as you can stop and walk when you have to then run some more & once you can run a mile pretty easily keep adding to it. I'm not a trainer by any means but once I started running 2 & 3 miles when given that advice I went from doing the 1.5 in the mid 13 min range to the low 11's in a pretty short period of time.

[zander8808]

Check out the Couch to 5K program.

thank you so much.. this is something that i was looking for

[zander8808]

Check out the Couch to 5K program.

thank you so much.. this is something that i was looking for

[zander8808]

Check out the Couch to 5K program.

thank you so much.. this is something that i was looking for

[zander8808]

sorry i don't know why it posted that 3 times

[AZNewbie]

I guess you were very very very thankful. Im thankful as well and will be using this program as well as http://hundredpushups.com/ and http://www.twohundredsitups.com/ to get myself ready for other physical tests.

[javsvt]

Dont forget to stretch, the last thing you need is to be running at your test and you pull a muscle.
Good luck!!!

[SVRIC]

I agree with Jonr the best way to improve your running is to go for distance even if you have to walk at some point...also if you are having a hard time running outside give the treadmill a try. I know it is not the same because you do not have to push yourself forward but if you run on the treadmill along with doing a leg workout out routine it will help you out alot. This is good for someone who has plenty of leg strength but finds they have to stop running because of endurance reasons.

[CRJ-Jen]

Make sure that you look up the Couch to 5K podcast on itunes. It's free. Some guy put together music and timed the intervals so you don't have to keep track of them yourself on your watch.

[Twoisone]

I have wanted to know if anyone has any tips for a running program..

I just quit smoking so running is not my thing..

I know multiple people talk about speed intervals.. but i can't even run a 1/4 mile without losing air..

some say i should start slow until i can job at least a mile without stoping before starting a speed interval training program..

any suggestions

When training for a specific distance, train for that distance! In other words, do not run 1/4 mile to get a better 1 mile time. Rather, run 1 mile for time. Try to beat your time each time you go out. To extrapolate this further, jogging for 2 miles will not improve your 1 mile time. The key here is to train for time. Time is constant. If you can beat time, you can beat YOUR time. Try to get a mile in 14 minutes tomorrow. The next day try for 13:55. The next day 13:50, then rest for 1-2 days depending on you feel. After your rest day(s), continue the cycle (14 min. the first day back, 13:55 the next, and so on). Above all, you have to train for time. Also, do sprint training for time. Go as fast as you can sustain for one lap, rest 2-3 minutes, then repeat. Build up the number of reps you can do this by starting at 2 or 3 per session for 1-2 weeks, then shoot for 3-4 per session. Mix running for time in the mile, with running for time in the 1/4 mile. This will boost your VO2 Max. Hope my post helps you.

[SDFGlazer]

My two cents.

I have wanted to know if anyone has any tips for a running program..

I just quit smoking so running is not my thing..

I know multiple people talk about speed intervals.. but i can't even run a 1/4 mile without losing air..

some say i should start slow until i can job at least a mile without stoping before starting a speed interval training program..

any suggestions

If you are really out of shape I would start with walking, your body will tell you when it's time to run. Initially I would run/walk for time, not distance. I.E. Run, or Run/Walk for :30 minutes or whatever your body tells you is a good starting point. Many runners train for time and increase by say 10% every week or every other week. You have to run/walk a minimum of 3 times per week. Also, you will know when you're ready to start really hitting it...again listen to your body. You'll be amazed how much you improve in just a couple of months.

If you want to run out of the gate start doing Fartlick (probably not the correct word), Jog for an interval of time, say 5 minutes, and then do a brisk walk for a minute or two,- run, walk, run walk for say :30 minutes. Walking will improve your stamina and get your body acclimated and ready to run. If you try to run too hard and your body isn't ready for it you're looking at getting injured.

Later when you get on track (you will know when you're ready) you'll want to do some speed work i.e. sprints.

Watch what you eat, and drink (not too much coffee or alcohol and lots of water) and get good sleep.

P.S. when you start training for say a 1.5 mile run you actually want to run 3 miles to train (double the distance) and then do an actual timed 1.5 mile run once a week...on that day you can incorporate some strength training.

Good Luck.