Thread: Attn: runners - questions

Hi,

Currently I can run 40 mins on the treadmill going from 9-14 km p/hr intervals every ten mins, with incline ranging from 1-3%.

Outside I can run 25mins nonstop on relatively flat terrain (including sprints and active recovery jogging.

How should I go about increasing my distances and times? Im not worried about doing a certain distance in a certain time yet, I just want to be able to run for longer.

Im talking about, how many minutes/metres should I try to add and when? Next run, each week, each month? And how many hills and sprints do people add when they decide to enter the next threshold?

Any opinions or experiences would be great,
Cheers,
Gb

i usually add a km at a time. Perhaps every 2 or 3 weeks? Depends how often you run.

Personally, i'd also stop running on a treadmill too.

Gymbunny - you kinda seem to be in the wrong place for your goals and questions. This is very much primarily a bodybuilding site - there are some really fab runners/cardio forums out there. Jaiman's "we're mainly into cardio" comment was a little misleading.....

Originally Posted by MissFit

Gymbunny - you kinda seem to be in the wrong place for your goals and questions. This is very much primarily a bodybuilding site - there are some really fab runners/cardio forums out there. Jaiman's "we're mainly into cardio" comment was a little misleading.....

I respect that comment, Miss Fit, but as I also like weight training and chatting about fitness and diets in general, I have really been liking this forum. I know the majority of people here are bodybuilders and that doesnt bother me at all, I just thought maybe someone on here had some running tips - it wasnt targeted at everyone.

Sorry for bothering you.

Gb

Originally Posted by DAVA

i usually add a km at a time. Perhaps every 2 or 3 weeks? Depends how often you run.

Personally, i'd also stop running on a treadmill too.

Thanks Dava

I know my query isnt related to bodybuilding at all but I hope that doesnt matter. Running is just one part of the exercise I do, Im not a "runner" as such.

So thanks for replying so quickly and without judgement.

Gb

you're welcome. i love running, almost as much as my weights. i think far too many people solely focus on lifting weights and spend no time actually getting fit.

Improving your running is one of the most rewarding experiences you can have in my opinion.

Check out Runner's World: Running Shoes, Marathon Training, Racing for some good running style tips

Totally agree Dava.

Just want to add I am also a member of a running forum. I just enjoy this forum as well as it balances out my goals and provides me with knowledge I would not be able to get from just talking to runners.

I love learning.

@dava - out of curiosity only - why shouldnt you run on a treadmill?

sorry, i didn't mean you shouldn't, just that if you want to improve your road running, I think treadmills hinder that. the experience is totally different. The surface, resistance and running style is different

running on the road you are propelling yourself forward, perhaps on an uneven surface, up or down a hill, into the wind, around a corner. On a treadmill all you're really doing is jumping up and down while the "road" propels itself beneath you. Even the forces going through your legs (which are one of the key sticking points for most runners) are different. Getting your cadence, stride length and foot strike right is very important to avoid or reduce shin splints or knee pain. Different on the road to the treddie.

The sensation of speed is different. Because you can do 5 k's in 20 mins on a treaddie doesn't mean you could do it on the road.

Also, getting your breathing right is much more important on the road. There's wind and the elements to contend with, including the sun. There's also not a handy water bottle every time your mouth gets dry so you need to learn to control this.

i forgot to mention, if you're serious about your running i highly recommend seeing a good podiatriast to make sure you're wearing the correct shoe.

I ran for years in Asics Kayano's thinking as they were the most expensive they must be the best..... Absolute shit, and those shoes single handedly were the cause of my shin splints that i'm still rehabilitating today.

For those in Perth i can recommend a guy

What about going to Atheletes Foot and doing that walking pressure point test?
Is that any good? Ive never been properly fitted for a shoe. I just always buy cross trainers cos Im not all about the running.

Is there a good comparative shoe website u know about??

Originally Posted by DAVA

i forgot to mention, if you're serious about your running i highly recommend seeing a good podiatriast to make sure you're wearing the correct shoe.

I ran for years in Asics Kayano's thinking as they were the most expensive they must be the best..... Absolute shit, and those shoes single handedly were the cause of my shin splints that i'm still rehabilitating today.

For those in Perth i can recommend a guy

What shoe did you end up getting dava?

And GB, I guess before anyone answers your question, you have to ask yourself exactly how much further do you want to run? For 60 minutes or two hours? There is a big difference between training for 5 kms and training for 20 kms.

You mention you want to run for longer yet you are not interested in running a certain distance in a certain time. IMO, that's not going to work if you want to improve what you are already doing. If you like running and are just happy to throw on a pair of shoes and go for it, the unstructured approach will work. But to improve you are going to have to work on a certain distance in a certain time. One or the other.

I'd probably work on distance and not speed (since the longer the distance, the more time it should take you to run it). Find out exactly how far you run in that 25 minutes (on the road, agree with Dava about the treadmill).

A good aim is to increase your distance by 10% each week. Let your body get used to it. Incorporate a lot of stretching designed specifically for runners (I found a whole heap very easily by googling).

Originally Posted by mandym

And GB, I guess before anyone answers your question, you have to ask yourself exactly how much further do you want to run? For 60 minutes or two hours? There is a big difference between training for 5 kms and training for 20 kms.

You mention you want to run for longer yet you are not interested in running a certain distance in a certain time. IMO, that's not going to work if you want to improve what you are already doing. If you like running and are just happy to throw on a pair of shoes and go for it, the unstructured approach will work. But to improve you are going to have to work on a certain distance in a certain time. One or the other.

What I meant was I want to be able to run for 40 minutes non stop outside, but I dont really care how many kms that is - I just want be able to keep the motion going and my heartrate up for the longest I can.

i'm currently using Asics Nimbus.

GB - i've got separate shoes for running, working out and spin class.

I Agree about setting goals. When i run i almost always try to run a personal best, be it distance, or time over a certain distance, or both. Helps me to constantly improve

I've been getting help off one of the guys at work who can do a sub 23 min 6km and his not a beam pole either.

Mix up your running with long intervals, moderate pace runs, long slow runs and race pace runs.

I found intervals let me hold face pace runs a lot longer but also made it a lot easier to recover from runs. I did the last 700m today of my 6.25km run at about 15km/hr and made a sprint accross the line. Surprisingly I felt fine after the sprint (usually I would want to faint).