William asks…
running/training?
I used to go running all the time (for exercise) but then I stopped for a really long time . Now I need to start training for soccer , but I can't run anymore ! As in I can't run for more than 30 seconds straight. And I can't just walk , I have to acctually run. Why can't I do it anymore? How can I be able to run for longer periods of time?
admin answers:
You gradually build up your tolerance for the running. Walk, run, walk. Get moving. In time you will be able to do this again.
Robert asks…
Running training?
I am not a very fast runner. i can run a mile in about 10 minutes. but i get tired very easily. in the next two months i want to do some running training to improve by ALOT. what are some excersises/ diet changes or things i have to do? advice PLEASE. because all my cousins who are in there 20's (im 13) are talking about being in marithons and racing and great runners but im terrible
admin answers:
You are still young so you still may still have a lot of potential especially since you have running in your blood. Start small then build up in everything. Make some small diet changes like not over indulging eat lots of fruits and vegetables. Also for conditioning start by running far and make sure to mentally push yourself. Over time you should start to fell more comfortable with the runs so start making them longer and faster. Also switch up your days one day do a long slow run then the next day do a faster shorter run. Finally do some light lifting and focus on abs because that will help a lot. Good luck and keep running.
Lizzie asks…
running training?
im running in a fun run(16 miles) i accepted the challenge as it is a work thing! i started training 2 weeks ago and having trouble doing a two mile run. i keep stopping ,and then i get angry because i keep stopping. im quite heavy(18 stone) and have no trouble playing other sports. can any help with running training or do you have any advice it would be great....many thanks!
admin answers:
I am a former US world class distance runner. I have run 2:14 Marathon and sun 4:00 mile among other things. Because of your weight, the 16 mile fun run will be a bit of a challenge to your knees and joints.
The most important aspect of running is consistency in running as regularly as possible. In the beginning, it is not unusual to run only 2 or 3 miles. This is normal for everyone. A good rule of thumb for anyone, including the best distance runners in the world, is to train at a pace where you would be able to speak to someone easily if they were riding a bike next to you. This is a way to help guide your pace and make sure you are not training too fast. To continue improving for you, I would recommend running every other day. My guess is in order for you to complete 16 miles, you will need to be able to run 6-10 miles about 4 weeks before the fun run to manage it comfortaby without walking. This is because you will be able to run at a much slower pace and still be able to look good at 16.
In the beginning, if you are too tired at 2 miles, it is OK to walk, catch your breath and resume. You first goal should be to see how many times you stop and reduce the time interval you are walking. There is no need to kill yourself trying to complete a distance when you are only training,
If you are able to run more than 3-4 times a week without soreness or pain in your knees, ankles or shins, even if you cover only 2-3 miles, you are well on your way. In the days you take off, take long walks and try to think how you calves and legs overall are doing. After each run, get a hose and for few minutes cool your legs off, walk around and stretch gently .
You will find, one you get past 3 miles without stopping, you will actually feel much better than when you ran two. The hardest part of running is always the first 2 miles. With running , you need to try to build a base and the best was to build one is through consistency. If you would have mentioned how much time you have to get int shape, I would have tried to provide you a trainig schedule of some sort.
Good luck and I wish you well. I know you can do it a long as your keep your spirits up.
Mark asks…
Running Training????
I need to be able to run 3 miles in 1 month how many times a week should i train
how long???? thankyou
eg.3 times a week 4 miles ?????
admin answers:
It should be three times a week, but you should have a focus for each session. For the first week, do 2 runs as 1 mile with the 3rd as 2 miles. Change one of these sessions to 2 miles the next week, and make all of them 2 miles by the third. You should then be fit enough to go the extra mile in the 4th week. Best of luck. Try not to run 5 times a week as hinted above, as you greatly increase the risk of contracting injuries.
Nancy asks…
What kind of running training should I do?
I'm 13 and I have a 5:54 1500 meter run. I want to go to the Olympics when i am older but I don't know what kind of training I should be doing to make my dreams of running in the Olympic 1500. So if there is anybody out there who could tell me what I should basically be doing that would be great. Thanks in advanced. I am also going into my 2nd cross country season so I am running about 6-8 miles everyday.
admin answers:
You need a trainer. I'm not sure what part of what country you live in, but that's what you need. Specifically a trainer who has either been in the Olympics before, or has helped people get there.
6-8 miles a day? Aw hell. I'm nearly 16, want to join the Marines when I'm 18, and can only run about a mile. -.-
Good luck though girl!!
:-D
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