running

**shyHeidi** · 08-15-2002 11:54 PM

<blockquote>quote:<hr />Originally posted by three_hundred_fifty_five:
There is no trick. To use an old adage, no pain, no gain. To be honest, if half a block wears you out, you are not in good physical condition. As an added note, you can be skinny and not be in shape.<hr /></blockquote>I used to run all the time in elementary school (er, junior high I guess) though, and I was all energetic all the time and everything but I would always lose my breath right away... I was pretty fast, but I always was out of breath and felt like I was going to die. Are you sure there's no trick, I think there's a trick and everybody knows it but they don't know it's a trick... or something.

**three_hundred_fifty_five** · 08-16-2002 06:42 AM

<blockquote>quote:<hr />Originally posted by shyHeidi:
 <blockquote>quote:<hr />Originally posted by three_hundred_fifty_five:
There is no trick. To use an old adage, no pain, no gain. To be honest, if half a block wears you out, you are not in good physical condition. As an added note, you can be skinny and not be in shape.<hr /></blockquote>I used to run all the time in elementary school (er, junior high I guess) though, and I was all energetic all the time and everything but I would always lose my breath right away... I was pretty fast, but I always was out of breath and felt like I was going to die. Are you sure there's no trick, I think there's a trick and everybody knows it but they don't know it's a trick... or something.<hr /></blockquote>Ok, you have to sell your soul to the devil. That's the trick.

**oiuyt** · 08-17-2002 11:59 AM

Try running as slowly as you can and still be running. After a mile, speed up. No, not that much, just a bit.

The next day repeat but with a slightly faster speed-up.

Repeat.

Take a day off.

Repeat starting a bit faster.

Keep doing this until you can run at a pace you feel comfortable with for a couple of miles.

Now go find a training program (http://www.coolrunning.com has a bunch) that you're happy with and follow it.

Even when you feel like you're taking it easy and pacing yourself you're not. I know from personal experience that when I try to run at what I consider an easy running pace that I automatically go into the pace which I can barely maintain for about 2 miles. It sounds like your "natural" pace is (relative to what you can currently do) even faster. So slow it down. This is hard. It feels stupid. It feels like you'd be going faster if you were walking. It will also teach your body pacing, which it sounds like is what you currently lack. Once you can run several miles without problem THEN you can worry about how much time is elapsing. Until then, keep it slow until you CAN run at least a couple of miles straight.

-B

**Peach** · 08-17-2002 01:00 PM

I have exercise asthma. After years of running long distances I was still out of breath at speeds other people found comfortable, especially when the pollen count was high. It didn't stop me from doing some distance races, at my own pace, but other people never understood what was happening with me. I remember in one cross-country run this guy was encouraging me by telling me "You have the legs!" I said to him, "The legs are no problem. I don't have the lungs."

I loved running, though. The only reason I don't still run is the sciatica. Bicycling just isn't the same.

**Swordsman** · 08-17-2002 05:02 PM

<blockquote>quote:<hr />Originally posted by shyHeidi:
 <blockquote>quote:<hr />Originally posted by three_hundred_fifty_five:
There is no trick. To use an old adage, no pain, no gain. To be honest, if half a block wears you out, you are not in good physical condition. As an added note, you can be skinny and not be in shape.<hr /></blockquote>I used to run all the time in elementary school (er, junior high I guess) though, and I was all energetic all the time and everything but I would always lose my breath right away... I was pretty fast, but I always was out of breath and felt like I was going to die. Are you sure there's no trick, I think there's a trick and everybody knows it but they don't know it's a trick... or something.<hr /></blockquote>No, shy, there IS no trick. You just run. I've done two years of cross country, three of track. I'm captain of this year's cross country team. My coach freshman year STARTED me cold at three miles - when I couldn't even finish a mile without walking. The "trick" is just to keep pushing, keep fighting. Getting mad helps a lot of times. Once I could finish the mile warmup without walking, I went as far as I could on the regular run without walking. Then I'd say "Okay, I'll take a break at this next block." And when I got to the block, I'd say, "Okay, next block." It's a good kind of procrastination, until I finally got all the way back in without walking. From there it was just a matter of pushing the mileage up.

Doug - the reason your girlfriend can run two miles without breaking a sweat or losing her breath is the same reason I can - it's no big deal; we've been doing it forever. That's why my easy runs are 3-4 miles, with the pace up.

Shy again - That energy is fine if you're a sprinter. But if you're running anything longer than a 400m (1/4 mile), you need to PACE YOURSELF. Which means slow down, because you don't really have half the energy you feel like you have.

Mango - Coach signed us all up for a few issues of Runner's World, and it is a great magazine - but only if you are actually going to do what it says. See if you can keep running consistently, and pushing yourself, for a few months. Then sign up. After a year or so of pushing yourself HARD, then, and only then, think about a marathon.

**135711** · 08-17-2002 05:20 PM

**135711** · 08-17-2002 05:24 PM

**oiuyt** · 08-18-2002 09:16 PM

AT == Appalachian Trail

-B

**135711** · 08-19-2002 03:10 PM

**135711** · 08-20-2002 04:54 PM

**135711** · 08-24-2002 05:11 PM

**swordsen** · 08-24-2002 06:44 PM

A good idea for traing is to not run a certain distance but to run for a certain amount of time. 25 minutes out and 25 minutes back is a good time for AEROBIC work outs. Speed is not of the essence here speed is anerobic (especially when you are just starting out) It is better to go slow but go for a long time than to go a shorter distance fast.
Just repeating many of the comment made by the Training NCO I had once who took me from running two miles as fast as I could three times a week (and wishing I were dead at the finish) to running half marathons. In less than 6 months time too.

**135711** · 08-24-2002 08:56 PM

**Swordsman** · 08-24-2002 10:54 PM

Yes, it's good to watch both time and distance. What is four miles if you take an hour to do it? And what is the good in a thirty minute run if you make only two and a half miles? Run either for time or for distance, sure. Both have their advantages. But always watch the other. The main thing to watch is your minutes/mile. A respectable 5k race pace is 7:00/mile; 6:00/mile is decently fast; 5:00/mile is insane (Though I've seen several high schoolers do it. It's sickening).

Strides: Stridelength shouldn't really vary much. Pace is normally altered by changing your turnover rate (how fast you move your legs), rather than your stridelength. Think of it like a car: Your turnover rate is the gas, and your stridelength is your gears. You'll lengthen your strides eventually as you speed up, but unless it's something drastic it should be pretty constant. If you're varying only a mile or two, stridelength shouldn't really change. Remember not to overstride; it does more harm than good. For distance, also, keep your feet close to the ground. High steps just waste energy.

What is your overall running form like? And, do you have anybody who can critique it (who knows what they're talking about)? A LOT of people really don't realize how much difference simple form makes. Loose upper body; hands and wrists completely limp. Not crossing your arms in front of you, the right amount of bend in the elbow; it really adds up. Work on your form, and you'll be amazed at the difference.

By the way - both sprinting and distance running are aerobic. Sprinting just has more anaerobic mixed in, and distance more aerobic mixed in.

Mango - just keep up the mileage, and try to keep building it. If you can keep up the mileage, and add maybe a mile a month, while keeping the same minutes/mile pace, you're doing awesome.

**servdragoon** · 08-25-2002 11:54 AM

the running routine i keep up on is a 2 mile jog, and then another 2 mile run sprinting in one minute intervals, followed by two minute intervals of jogging. I find The sprinting for a minute jogging for two minutes run good for fencing, because it simulates a bout in the sprinting intervals being attacks, jogging preparing.

**Swordsman** · 08-25-2002 05:25 PM

A two mile jog followed by a two mile fartlek...hmm. Fartlek, by the way, is what that interval run is called.

How long have you been running two miles?

As for the fartlek - it's a good workout, but not quite what you think for fencing. To work on explosiveness for attacks, you want SHORT sprints; probably not more than 100m. That, or high-jumping, or something like that. Long-jump would work, too.

**135711** · 08-25-2002 07:55 PM

**Swordsman** · 08-25-2002 09:47 PM

Ah, yes, moving. That's the easy way. Then there's the Air Force way that involves large trucks. And the family drives however many hundreds of miles to the new place, then unpacks everything at once...I say "at once", meaning "in one several-month period". Yes, moving...

Anyway. Yeah, you've got the right idea, Mango. Just keep up the mileage, try to keep your pace consistent. What I like to do is pick a pace, then run it for as long as I can (an even mileage, that is). Say, 7:00/mile, then run two miles. When I can do that comfortably, add a mile. Keep adding miles as you get comfortable, until eventually you're doing six or seven - or more - miles at 7:00 pace!

**135711** · 08-26-2002 01:31 PM

**servdragoon** · 08-26-2002 06:28 PM

<blockquote>quote:<hr />Originally posted by Swordsman:
A two mile jog followed by a two mile fartlek...hmm. Fartlek, by the way, is what that interval run is called.

How long have you been running two miles?

As for the fartlek - it's a good workout, but not quite what you think for fencing. To work on explosiveness for attacks, you want SHORT sprints; probably not more than 100m. That, or high-jumping, or something like that. Long-jump would work, too.<hr /></blockquote>I see your point of working short sprints into a running routine for fencing, but after personal verification, i have found that an all out sprint interval is more challenging to my endurance and my ability to be explosive when tired, than a short sprint routine.

It is a really good work out, im usually beat afterwards.

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