Running Tips?

[Shaula]

I'm attending a 7.5 mile run on May 3rd and I need to shape up fast, lol! Thankfully it's not a serious race or anything but I'd still like to get a decent time. So far I can run 3 miles at around 35 minutes without dying. Any advice on how to improve my time would be awesome.

 

[Samvega]

Rocks + passing police cars = Training, faster running, better times.

 

[juggernaut]

Are you doing Bloomsday? I did it for years, it's a blast.

As far as improving your fitness between now and then, I don't think a ton of progress is possible as you've got barely over two weeks. What I would do is just keep up with the three-milers and try to do a 7 or so over the weekend to get a feel for what's ahead of you. If you're doing Bloomsday, I would also try getting a few hills in. That last hill is a doozy. The best advice I can give beyond that is try not to get sick or hurt between now and then. Keep your diet clean and maintain your current level of fitness. Ideally, training for a 7.5-miler should start 6-8 weeks out so you can build properly and rest right before the run.

 

[Fluffywolf]

Good shoes! Most important.

 

[Halla74]

I'm attending a 7.5 mile run on May 3rd and I need to shape up fast, lol! Thankfully it's not a serious race or anything but I'd still like to get a decent time. So far I can run 3 miles at around 35 minutes without dying. Any advice on how to improve my time would be awesome.

Rollerblades!

 

[ColonelGadaafi]

Get an airmask too.. unless you want to torture your lungs..

 

[Samvega]

Get an airmask too.. unless you want to torture your lungs..

Are you running in Mexico City?

I will agree fully, good shoes, I only wear New Balance and Pearl iZumi, both are great for me but go to a local running store and see what feels best.

 

[laintpe]

Throw some fartlek/intervals/sprints in, junk runs are good exercise but won't decrease your time

Get fitted for shoes, go to a place like fleet feet and someone will watch you run/tell you what works best

Break up runs with other types of exercise... like swimming... swim aerobics the week before a run is a good bet.... cycling... whatever you like... just make sure you keep your heart rate up for an amount of time that is close to the amount of time you will be running. For marathon training, we started with 2hr and ended the season with 4hr workout sessions/assignments, but it's also very important to stay within a healthy HR range while doing this... one coach used to tell us the workout is of no benefit if your heart rate gets too high... the max i think... i don't even know if they wanted us hitting our max too often. It also builds up your glycogen stores so that the wall comes a little later in the race.

HAVE FUN

 

[ajblaise]

Start doing an exaggerated version of power walking at medium running speed and convince yourself that you're going at a regular pace.

 

[swordpath]

Are you doing Bloomsday? I did it for years, it's a blast.

Running and "it's a blast" should never, ever be in a single sentence. EVER.

 

[ColonelGadaafi]

Are you running in Mexico City?

............................................. -->Annoying
Cool Spring air-> Icy throat->
............................................. -->Sickness/Cold

 

[Grayscale]

what has worked for me (im a slowpoke) is about 1 mile of fast jogging, then alternating every 1/4 mile between sprints and your initial pace until you total about 3-4 miles. outside, it's helpful to use telephone poles to space out the sprints.

 

[Stanton Moore]

Eat a meal of complex carbs about 3 hours before. don't get dehydrated.

 

[rhinosaur]

You could try running a lot between now and then.

 

[tibby]

I don't know why but I'm always a lot more "wired" into running after an exhausting cardio lesson. But if I was to run cold I'd prolly choke.

 

[Shaula]

Hey thank guys for the tips! They were quite helpful.

Are you doing Bloomsday? I did it for years, it's a blast.

Yes. The T-shirts this year were light-blue, if you didn't know.

 

[run]

My first thought when I read '3 miles in 35 minutes' is that the average person walks at 3-4 mph. You're running at 5mph. This tells me you could probably work on your form. I don't know how much you weigh, but there's 200+ pound guys running 19 minute 5k's. The best marathon runners are sometimes stocky and 5'5". It's doable, its all in how you do it.

 

[ergophobe]

Marathon Training

I wanted to start a new thread for tips on starting (pretty much from scratch) training for a marathon but am glad I found this one! There's no particular marathon in mind yet so I would also appreciate tips on what a reasonable training time is for a complete newbie.

In the past, I've really enjoyed running (2-2.5 miles on average) but pretty much did this at a slow pace and took my time to finish. I haven't run in a while but do cardio workouts 3-4 times a week.

Questions:
1. Running programs you would recommend (training schedules)?
2. Is a 5K a good first goal to build up to a marathon?
3. Any training tips?
4. When do you run - preference for time of day and route (neighborhood/track/trail/treadmill)


Thanks!

 

[run]

Questions:
1. Running programs you would recommend (training schedules)?
2. Is a 5K a good first goal to build up to a marathon?
3. Any training tips?
4. When do you run - preference for time of day and route (neighborhood/track/trail/treadmill)


Thanks!

Just go run.

1. Until you're up to like 21m/week, just run the same thing every day. After that point, make your long days almost twice as long as your short days. I used to run 3-5-3-5-3-5-off

2. I mean, yeah its as short as it gets

3. Just go run. Get Alexander Technique lessons.

4. The track sucks. I don't believe in treadmills for reasons involving number 3. You have to listen to your body. A treadmill is just another thing to adapt your body to. Why would you wanna do that? Its bad enough we've all forgotten to run without a full inch of padding under our heel. I run in the morning and get it over with so i can shower. But its good to get a good meal in you.

Just go run.



If you have any quesitons, pm me

 

[avolkiteshvara]

run FAST!