So this past Saturday I completed my first 5k. It wasn't great but I really didnt know what to expect going in. About half way through I realized that I enjoyed running against others and myself, plus the competitive side of me wanted to keep up with the ones out front. Now I want to start running more 5k, 10k, and longer distance races to challenge myself and to just get in better shape. The problem is I was never a runner and have no clue on how to train. The obvious answer is to just run but I know that more goes into it than that. So the question for you runners is how do you train? Or what do you recommend that I start doing. Right now I run about 3 miles every other day and have access to weights.
The longer the distances you run, the more stamina you need. Since you are already running 3 miles, add some leg weights and continue to run the 3 miles with more and more weight to build you up. After you can run the 3 miles easily with an extra 5 lbs on each leg, remove the weights and increase the distance to 4 or 5 miles. At the new distance start, when you can run it without a lot of effort, start adding the weights again. Repeat process until you reach your goals. When I practiced for the Nijmegan March in the 1980's, we used to carry a 60 lb rucksack with 10 lbs of leg weights. We increased our distance until we were marching 35 miles a day like this. When it came time to do the march, which consists of four 25 mile marches with a 40 lb rucksack, it was a breeze doing it without the extra 30 lbs. Good luck!
Remember to work your entire body as well. As you increase distances you will need to keep back and shoulders in shape too. Watch the hip flexors, and the pounding on your knees and ankles. if they start hurting don't push it. 3 times a week is about right. You can also build endurance with an exercise bike, elliptical, stair-master, lunges, swimming. etc... without the impact. I usually run 3 days a week before work up to 10.5 miles... which you could time me with a sundial... if it were daylight yet, that is.
any basic training program will start with 3 types of runs tempo - run comfortable distance and decent pace (basically like your current 3 mile run) sprint - 1/4 mile or 1/2 mile sprints; these are sprints, so they should hurt. start by doing about 4, then add more each week, if you can do these on a hill, even better long - long and slow; usually double your tempo distance, but run at a slower pace those are the 3 types of runs you need to be doing weekly to improve speed and endurance, you can do multiple sprint or tempo days if you want DO NOT strap any weights to your ankles
I have weights as in free weights. Didn't know if it was a good idea to do lunges, squats, and other lower body workouts. Would this be a good start or is it too much/too little? Sunday- long run Monday - Tempo Tuesday-Sprints Wednesday- Tempo Thursday- Sprints Friday-Tempo or weights Saturday- Off day
if it was me, I'd do 4 run days (2 tempo runs) and 2 weight days your probably going to want to rest your legs after your long run
Get a lab. He will teach you how to run. I don't do this often. But I agree with hooker. I run about 3-5 miles a day. Best way to build stamina is just do tempo runs and run with weights. Sprints are good but are more for building speed. Sent from my iPhone using Tapatalk
I wish I could still run a 4minute mile like I could back in Jr. High... Sent from my iPhone using Tapatalk
I integrate sprints and hills into my long runs to keep my heart beat up and not simply jogging. I think one needs to integrate that as you will fall to a slow pace on long runs without it. I think the practice of strapped weights to your ankles is outdated. I believe it causes knee damage. Might be better off wearing a weight vest or something around your hips
Nah I don't believe that. Weight vest will make it harder for you to run but not ruin your form. The vest would distribute the Weight over your whole body. And anything you do to compensate could be easily corrected on the next run you do without it. Though I should point out that I don't know of any professional athletes who strap weights to them so it may not be the best course of action.
It will destroy your form. It will cause you to lean forward even more when you get tired. Do this enough and it becomes habit.
I would not recommend running with weight on your body. Work weights on the days between run days. Use a variety of types of runs to keep it interesting. I'm a big fan of doing 1/4 mile intervals and 60/120 type runs at least once a week to build up speed. When I do intervals I time myself on the first interval, then try to stay within 5-10 seconds of my time on the first interval for the rest of the workout, that helps me keep pushing when I get worn out.
Do not run with any weights strapepd on your body, whether its a vest or ankle weights. Since you are some what new, just plain running will help build your running ability. Just run for a while, mostly at a comfortable pace. Then start thinking about adding in tempos & intervals. I wouldn't bother sprinting much for quite some time, unless you wanted to do something different once/month. But for now, definitely keep the speed work to no more than once/week. I also may be getting ahead of myself, but determining what type of runner you are, determines what kind of workouts you should do. And if you are new, you aren't in enough shape to even realize where your strengths & weaknesses are.
I never believed in adding weights while running. I feel it puts added stress on the knees and feet. Okay, let me try again. Sunday- Tempo Monday- Weights Tuesday-Tempo Wednesday-Sprints Thursday-Weights Friday- Long run Saturday- Off day I'm not exactly sure what order it should be in.
That is a nice plan. But a plan is only good if you can commit to it. I want to run 5 days a week I do about 3-4 because I get lazy. A good start might be to start with that schedule and reach up to sticking to it. Or starting with less runs per week. Depends on what kind of person you are, my motivation changes hourly. My thing would be Tempo long run Sprints Weights (is this weightlifting? Could also incorporate the dreaded crossfit) Tempo long run Sprints Tempp long run Stretch or weights.
I despise running in the morning. But it sure feels good to eat and have some coffee when it's over with.
