terribleturner Posted March 1, 2007 Share Posted March 1, 2007 A mate at work is doing the BUPA 10K run this Sunday and has said today that his brother and a few others have 10 other runs they will be doing from now till October and asked if i wanted to do them too. Well i hate jogging and only run when being chased. So i said what i'd do is start to train myself somehow so as to make the last one in October. Now what i want to know is can anyone give me any tips or even a small breakdown of things that may help start me off?? Im gonna beak out my push bike hopefully Saturday/Sunday and i plan on doing 2/3 mile curcuit everynight after work. I really do hate running, my breathing goes everywhere and i just can't be arsed i don't think, so it's going to be a big challange. Quote Link to comment Share on other sites More sharing options...
Sheefa Posted March 1, 2007 Share Posted March 1, 2007 Hi mate, good luck first of all. Now, running indoors on a treadmill is nothing compared to the outdoors as we all know, but this is some brilliant endurance training that I do recommend if you can access a gym. It's only a 20 minute run, or longer if you like, but a real must for building up stamina, and speed. Get on a treadmill and set NO incline and start on approx 8kph speed for 1 minute warmup. - After 1 minute on 8kph, ramp the speed up to 10kph. - After another minute, go up to 11kph. - After another, and another keep increasing the speed until you reach 15kph, - After a minute running on 15kph, drop the speed down to 11kph. - Do the above again all the way to 15kph, but when you drop down, only drop to 12kph this time, and 13kph for the final run. - On the 19th minute, drop to 8kph for a 1 min cool down. Although, I'd do about 4 mins cool down. That was you're building up your intolerence to speed variations which is actually a very good thing if you're running a marathon. I did a Triathlon last year and this set me up perfectly. Good luck. Greg Quote Link to comment Share on other sites More sharing options...
grahamc Posted March 1, 2007 Share Posted March 1, 2007 Dont be cheap with the shoes! Thats my only advise, as I am with you, only run when being chased by something that I cannot take out. Quote Link to comment Share on other sites More sharing options...
imi Posted March 1, 2007 Share Posted March 1, 2007 interesting advice Greg - I shall take that up too... Quote Link to comment Share on other sites More sharing options...
Charlotte Posted March 1, 2007 Share Posted March 1, 2007 Hi mate, good luck first of all. Now, running indoors on a treadmill is nothing compared to the outdoors as we all know, but this is some brilliant endurance training that I do recommend if you can access a gym. It's only a 20 minute run, or longer if you like, but a real must for building up stamina, and speed. Get on a treadmill and set NO incline and start on approx 8kph speed for 1 minute warmup. - After 1 minute on 8kph, ramp the speed up to 10kph. - After another minute, go up to 11kph. - After another, and another keep increasing the speed until you reach 15kph, - After a minute running on 15kph, drop the speed down to 11kph. - Do the above again all the way to 15kph, but when you drop down, only drop to 12kph this time, and 13kph for the final run. - On the 19th minute, drop to 8kph for a 1 min cool down. Although, I'd do about 4 mins cool down. That was you're building up your intolerence to speed variations which is actually a very good thing if you're running a marathon. I did a Triathlon last year and this set me up perfectly. Good luck. Greg Yeah that's what my friend does, Interval training. Although I would say this is for when you're actually already fit or have done a little running before. Mike started running end of 05 (in the gym) and he couldn't last 2 mins. Gradually he built up the time, just doing as much as he could manage at a time and then did the Great South Run (10 miles) in Oct 06. He listens to music but equally some people find this off putting in terms of concentration. Good luck with it. Quote Link to comment Share on other sites More sharing options...
terribleturner Posted March 1, 2007 Author Share Posted March 1, 2007 Cheers Greg 20 minutes will be a challenge in itself, maybe 3/4minutes Quote Link to comment Share on other sites More sharing options...
Gamer Posted March 1, 2007 Share Posted March 1, 2007 Just do not jog anywhere near a Pizza Hut.... Quote Link to comment Share on other sites More sharing options...
RedM Posted March 1, 2007 Share Posted March 1, 2007 Don't run too far too soon. Quote Link to comment Share on other sites More sharing options...
terribleturner Posted March 1, 2007 Author Share Posted March 1, 2007 Just do not jog anywhere near a Pizza Hut.... Hahaha, they're trying to convince me KFC today Quote Link to comment Share on other sites More sharing options...
Havard Posted March 1, 2007 Share Posted March 1, 2007 Thats great advice Greg. I can run all day after a football once I've got my second wind but if I am asked to run on a tradmill or in a straight line I get really bored. In our gym the treadmills are in banks of two. I found that standing on a treadmill behind a nice lady helped for a while. I used to pretend I was chasing her! I noticed all the ladies on their treadmills at the front upped their pace too!! I see it as a public service! Doubt they did though! H. Quote Link to comment Share on other sites More sharing options...
mikeyb10supra Posted March 1, 2007 Share Posted March 1, 2007 James dont start off to intense mate, this will ruin everything for you, and leave you a cripple for the rest of the week, I would start of power walking first if you have not exercised for over 2+ yrs then build up to a steady jog, try to better your distance or time every time you run....3 times a week would be sufficient I think, drink plenty of water eat good complex carbs and stretch lots and lots and lots afterwards Quote Link to comment Share on other sites More sharing options...
colsoop Posted March 1, 2007 Share Posted March 1, 2007 If you haven't run before then i wouldn't recommend going straight in to it, you A, wont be able to manage it and B you are going to get injured ! Start with a run to walk program, this is basically a low intensity gradual push towards running constantly. mon - wed walk 4 and a half mins run 30 seconds x6 (totalling 30 minutes) thur - sun walk 4 minutes run 1 minute again six times and so on so fourth each session or week gradually reduce the walking time and increase the running time till by the end it is mainly running. If this is too much too soon, then do a full week before taking time offf the walking and adding it to the running. This was how i started to run (during my fat boy days) i gradually built up over a year to being able to run 10 miles in an hour Buy a good pair of trainers, not the Nike crap with air bubbles they damage your kness and only last a few hundred miles. Asics and Adidas are good makes, try and find a good running shop ideally one with a plasticine board that you run across, they can then get your running style and make an insole for your trainers based on your foot inprint you leave when running. Run on varied terrain not just roads it is high impact and the trainers can only do so much for absorbtion. Always stretch and warm up the muscles before and after running, make sure you are well hydrated,your pee should be yellow first thing in the morning only the rest of the time it should be clear. Practice your breathing at first it will be difficult, the technique i found that worked best was to force out out of your lunges by breathing out, the natural thing to do then is breath in, but find what works best for you. Good luck and enjoy it Quote Link to comment Share on other sites More sharing options...
terribleturner Posted March 1, 2007 Author Share Posted March 1, 2007 Cheers guys, this is very helpfull stuff. I may even go home tonight and give it a whirl Quote Link to comment Share on other sites More sharing options...
how_supra Posted March 1, 2007 Share Posted March 1, 2007 James you could always take the puppies out for a swift walk every evening that will be a good place to start as well. Small steps is the way forward. Quote Link to comment Share on other sites More sharing options...
merckx Posted March 1, 2007 Share Posted March 1, 2007 Dont be cheap with the shoes! Yeah that! I spent about £50, plenty of bounce to absorb the shock when you run on the pavement, so much better than my previous ones. Quote Link to comment Share on other sites More sharing options...
Chewie Posted March 1, 2007 Share Posted March 1, 2007 Road running is fine. It really comes down to your running shoes. You need to go to a specialist running shop on a week day to avoid spotty teenage kids who know jack sh1t. If you're tall and heavy you may need a good 'support' shoe with good cushioning. You need to look at your gait, are you a fore foot striker or heel striker, do you pronate or supronate. Everybodys different so it's mega important to get the right advice. Some places have a treadmill with video gait analysis. I run 30-40 miles per week and I get through 4 pairs a year of Asics 2110. Training wise I do a mixture of 6x 4 min sprint with 3 mins rest intervals, 3 mile hill session, 6 mile straight run do a long run 13-18 miles on a weekend. This is more than adequate for a half marathon. Never miss out the sprint training. For a years I could never get below 90 mins for a half marathon but following this regime I'm doing halfs in 86-87 mins and 10ks in 36 mins. Keep on running. Quote Link to comment Share on other sites More sharing options...
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