Running Training Plan

Saturday, December 3, 2011 at 8:00 PM | 0 comments | By: Admin

Your Questions About Running And Nutrition Tips http://bit.ly/skMH7M

Richard asks…

Running tips and endurance?

I'm starting cross-country as a high school student, hoping to improve my times at least and possibly make varsity. Are there certain running tips or training schedules you use? (Please be specific) or any weight training or stretches, nutrition, that sort of thing would be useful too. (I'm one of the faster girls so far, but I need to build up my mileage and improve my endurance) Thanks!

admin answers:

I'm not sure what shape you're in, but i'm going to assume you could run 20ish miles per week as a starting cross country runner.

Sunday - day off or easy short run. 3 miles
monday - ct run. 3 miles
tuesday - short ppm. 1 mile
wednesday - ct run. 4 miles
thursday - long ppm. 2 miles.
Friday - ct run. 3 miles.
Saturday - long run. Can be split into 2 runs this day. 5-6 miles.

Start off by running a mile as fast as you can. Let's say you run it in 7 minutes.

Ppm runs are fast runs. Add 50 seconds to your fastest mile run and see if you can keep that pace for your long ppm run on thursday. So your goal would be 13 min 50 sec. If you run a mile faster the next week on tuesday. Say a 6:45. Your goal for your long ppm would be 13 min 10 sec, etc.

Ct runs are moderate runs. Add 1 min 50 sec. To your fastest mile and that's the pace you want to be running it in. If your fastest mile is 7 mins you'd want to run your ct runs in 8 min 50 sec pace.

Long runs on saturday can be ran at any pace. This is your endurance builder. Make sure you DO NOT stop. I'd suggest you split it into 2 runs per day at first if you're not comfortable with running 6 miles at once. Sunday goes the same way if you want to run that day.

Once you've become comfortable running this amount of miles per week, bump up. I'd suggest you bump up 10 miles per week about every 3 weeks. Make your tuesday ppm 2 miles and thursday ppm 3 miles the first time you bump up. If you're not comfortable with doing that in 3 weeks then continue doing the mileage you're currently running. Don't run more than 50 per week i'd say once you're in great shape.

If you decide to weight train you should lift a lower amount of weight with a lot of reps. Don't bulk up. I don't know as much about this, nor nutrition.

Sandra asks…

Any Tips On endurance running?

I want to start running. I need to build endurance to be able to propel myself while running. I just joined a cross country team at school, and i want to be conditioned do i'm ready when the season starts. Does anyone have any tips on nutrition, or exercises that might help me getting ready? any weight loss techniques? thank you.

admin answers:

Keep on jogging starting at 4 laps each laps must be 1.3 km or more .everyday , u add 1 . Remember , u must finish 4 laps minimum everyday at least .. When u reach 10 laps , u start sprinting at least 3 laps minimum everyday , each day increasing 1 lap by 1 lap ... This would help ... You could run longer distance now without being tired

Jenny asks…

How do I run 2 Miles in 12 Minutes??? Any Tips?

I'm trying out for soccer, and I don't know if I can do 2 miles in 12 minutes, because that's a requirement for the team. I haven't ran much because of the weather and no where to run round here, but does anyone have any tips for running 2 miles in 12 minutes and running in the cold??? Anything like nutrition, speed, or whatever you have. Thanks!
Well I got a pretty ok sprint, but I can do about 6.5 or 7 minutes per mile, so i just gotta go all out, plus the try outs are 3 days in a row, and all we are doing is conditioning trials.

admin answers:

Okay, I'm on the track team.
Best mile runner on track is 4 minutes per mile. Assume you get tired for the second mile. Therefore second mile should be 6-7 minutes. As a result, you get 10-11 minutes for two miles. That's for track team. For soccer you need 12 minutes. First of all, GET RUNNING SHOES. Running shoes cushion your feet at the right spots and can save your time. It also alleviates some of the pain. It's best to get spikes on your running shoes to increase you speed. I recommend AirMax 360's. Although $160, they are really nice and worth it (they don't have spikes though). Secondly, you should run in an indoor track or gym when weather does not permit. In fact, you could go to a gym and use their treadmills. As for nutrition, you should stay low on fats and sugars (obviously). You want to have minimal weight and be powered for running 2 miles. I recommend fruits and vegetables. Additionally, if you can find it, buy Joint Juice. It lubricates your joints, helping you on your 2 mile run. Lastly, drink some fluids before you run. You don't want to carry a water bottle with you on a 2 mile run, it'll weigh you down. Also, be sure you warm up and stretch before running to avoid cramps. Skipping is a really good warmup for me and I do it all the time on track.

If you really can't find a gym or indoor track, find a place with stairs. Then do this drill:
1. Walk up three stairs at a time with your hands behind your back. Try to use as little upper body as possible and use more of your lower body.
2. Jump up 3 stairs at a time. You may use your upper body to swing this time.
3. Jump up one stair at a time (bunny hops).
4. Jump up 3 stairs with one leg and alternate legs.

And of course, always work on your core body. Do crunches, push-ups, and jumping jacks especially. Jumping jacks help your cardio.

Also, never give up. If you cannot run 2 miles without getting tired, then fun 1 mile first. Then start walking 2 miles. Then advance to running 2 miles with a bit of fatigue. Remember, break your training into small steps.

ALSO, VERY IMPORTANT, breathe with your mouth and not your nose. If you inhale through your nose and exhale through your mouth, you will not obtain enough oxygen to run. As a result, your performance will wain and you will get cramps. Even though breathing through your mouth makes your mouth dry, try to ignore the dryness. Also, after running 2 miles, DON'T sit down right away. Walk a bit until your pulse becomes normal, then sit down. If you sit down right away, expect cramps very soon. Leg cramps suck.

John asks…

I am running 10 miles this sunday and am worried about the race, any tips?

any tips on training? nutrition?
Or what keeps you going through the 10 miles, i'm worried i'm not going to finish. Ive only ever run 10k in a race before, my time was 50 minutes.
thankyou xxxx

admin answers:

Drink tons of water this week
eat meals that have a good carb (whole grains) with protein
get plenty of sleep run 10 early in the week and then slowly decrease the day before run like 2 miles
pace your self!!
I like listing to music.. So get a walkman if u don't have one er an mp3 or ipod... Listen to pump up music
Ur gonna do great jst dont push ur self to hard
the day of eat..
Peaunt butter and one piece of whole grain toast with a glass of water about 2-3 hours before the race
do these stretches before...
http://ping.fm/Y4czt
eat a pasta dinner the night before
don't drink to much water during the race every mile or so slush a little water in your mouth
wear clothing apostate to the weather
go to
http://bit.ly/R8q6
thats my ALL time fav running website it ROCKS
sorry bout th ebad spelling hope this helped and good luck!!

Paul asks…

kids nutrition tips,read details for whole story please!!!!!?

hi, my name is sydney.
this summer i am babysitting two kids, a boy and a girl, they are both very over weight and are only around 11 years old, (the boy is 11and the girl is 9 or 10) they dont eat very well at all, so i babysit them 5 hours 3 times a week, i am 12 and i am looking for some tips to secretly help them with there nutrtion so maybe by the end of the summer they could have some weight lost and like some healthier food, what im looking for is some ways to put nutrition into yummy looking food and stuff, also some ways to get active wuthout having to run a whole bunch (they HATE running,) so please help! need some anwsers by the end of this week cause thats when my job starts! thanks i really wanna help these kids!

admin answers:

Playing is exercise
so all movement burns calories
sparkteens is a good site to look for nutritional advice for younger people
you don't have to sign up if you just go to the bottom of the page and click on the info that you are interested in.

Your Questions About Running Injury Top Of Foot http://bit.ly/uS7FPP

Daniel asks…

Foot Injury on top of foot.?

I have an odd ache on top of my foot, it began hurting last week, when I jogged my first 7 miles without stopping, ever since, I've iced it, and it still hurts whenever I run, and I compared my 2 feet and 2 bones aren't showing when I bend my toes down on my injured foot, anybody know what my problem is?

admin answers:

So it's an ache, not anything like a sharp, stabbing pain?

It might be either your shoelaces, or your shoes.
I had the same "ache" you were talking about, and sadly enough, both my shoelaces AND my shoes were a problem. First, my coach (I'm a track sprinter) relaced my shoes so that it skipped a hole where it hurt. I think it was the second highest hole that she skipped. Also, if you have that little center flap on the tongue of your shoe where the shoelaces are supposed to go through, don't bother putting them in. Just lace over them, or if that's around the area it hurts, skip that hole. As soon as she relaced my shoes, it relieved some of the pain, but not all.

And then we realized how bad my shoes were for my feet. They didn't offer the right kind of support, so I ended up buying a new pair of Nike Zoom Hayward 3's. Ever since, I've been running with no pain in my feet.

Because your shoelaces are laced in a way so that it hurts, or because your shoes aren't right for your feet, it might cause some inflammation, which could be an explanation of your bones not showing,

Nancy asks…

Injury to a tendon/ligament on the top of my foot?

I noticed one and then another foot get a sort of sprain. There's a tendon or ligament that runs from my big toe up the top of my foot to my ankle above my arch. It hurts to walk on it but I can place static pressure on it. Barefoot aleviates the pain while wearing any shoes hurts. The pain radiates from the center of that tendon/ligament parallel to the center of the arch. I feel my toes stiffening from this and cracking them helps.

admin answers:

The tendon you are referring to is that of extensor hallucis longus (EHL).
It sounds like this pain and stiffening is a result of Hallux Limitus.
The joint of the big toe (1st metatarsophalangeal joint or MPJ) bears a tremendous amount of force (6 x body weight) during regular daily activity.
If its range of motion in dorsiflexion is reduced, it severely limits the ability of the MPJ to distribute this force which is then transferred to adjacent sites (eg: the joints of the arch).
Alternatively pain such as this could be caused by damage to the Lisfranc Joint or a you suggested, soft tissue damage to a ligament or tendon. The chances of these occuring bilaterally (both feet) however are much less likely than hallux limitus.
Have a look at the sites below for more info and make an appointment to see a podiatrist for diagnosis and treatment options.
http://ping.fm/ZmqO1
http://bit.ly/18QBqD
http://bit.ly/44Hi6A

All the best!

Richard asks…

Sport Injury on the top of the foot?

About two weeks ago at a basketball game, I noticed that my foot was hurting. It was just vaguely hurt from then on, if a ran or had another game. I do remember a girl stepping on my foot, but I don't know if that is the cause. About three days ago it really started hurting. I can't even walk on it, but I know it's the same injury because it hurts in the same place. It's a little bit swelled. It hurts very badly, and when I touch it, it sends a pain through my foot. When I do try to walk on it, it pops, and it feels tight, aside from the bad pain. I'm not asking for medical advice, but I would like to know if this has happened to you or someone you know and, if so, what it turned out to be. I'm going to the doctor like tomorrow, but I want some sort of idea as to what it might be. Thank you so much. :)

admin answers:

I had something similer. The popping and tightness is probably from the fluid from the swelling. The pain is your body telling you you shouldn`t be on your foot until its healed. If its hot to the touch then you have an infection. Remember your body will aways give you signals when you have an injury.
As far as what it might be. It could just be a sprain or it could be a broken bone. Mine was a sprain. Either way they are treated same, I believe. Stay off the foot , elevate, and ice.
Your doing the right thing in going to the doctor.

Steven asks…

Barefoot running injury?

Top of the foot. Have to run (I'm in cross country). Pain fluctuates.

Healing tips?

admin answers:

Sounds to me like excess arch collapse is causing compression on the top of the joints that form your midfoot region. You can either get some good arch suppports which will probably only encourage your foot to get weaker and thus collpase more. Or look to strengthen the muscles that control and govern the arch deflection. Either get into a foot specific exercise program or start using a biofeedback type insole like Barefoot Science, then start being barefoot as much as you can to strenghthen the foot's supporting muscles.

Joseph asks…

Running injury? Or am I tying my shoe too tight?

The top of my foot hurts. The pain is mainly on the bone that connects to my big toe. Is this a sign of an oncoming running injury, or am I just tying my shoe too tight?

I know it's best to decide for myself, but I am just curious and it's fun to ask questions on yahoo answers lol

admin answers:

Ha! Ha! I could say that it is possible that it's because you tied your shoes too tightly; or it might be because you're running too much and too hard, causing your bones to break little by little. You should rest well after every training sessions or tournaments.

Friday, December 2, 2011 at 7:00 PM | 0 comments | By: Admin

Your Questions About Half Marathon Training For Beginners http://bit.ly/uxGl7N

Mark asks…

Is it feasible to train for a half marathon in seven months?

I'm a total beginner. Yesterday I ran/walked four miles in 40 minutes... I think I can do a 5K by May, but is a half marathon by October unreasonable?

admin answers:

No, that is moe than enough time. If you did 4 miles yesterday, you can do a 5k (3.1 miles ) now. For the 1/2 marathon, build up a long run by adding 5 minutes every week (which you should do once a week) till you can run an hour and 45 minutes. This will allow you to run a half marathon and would only take 4 months for you to achieve this if you can run 40 minutes now.
Good luck!

Susan asks…

How do I train for a half marathon if Im a beginner?

How do I train for a half marathon, if Im a beginner to running? Im about 5'6' 197 lbs, if that makes any difference. So far with exercise and discipline I have lost 80 lbs. I would like to kick my weight loss and exercise into another level.There is a half marathon coming up next month. I already enjoy power walking and would like to add jogging and running into the mix. Does anyone have any suggestions or sites with schedules I can print out for a novice like me?

admin answers:

Start out slow running 1/2 a mile a day, then work it up to 1 1/2 miles up to 3 miles and so on.. The Half Marathon is a 13.1 mile run so I don't know if your ready for it, if you've never ran before then I would say to start out slow, and the training program for the 21k (Half Marathon) is a 12 week program for beginers to running which has you running 4-6 miles 3 days a week.

The Program is on this site:
http://bit.ly/Kuajv

However if you have not been running before and only power walking I suggest you start out slow going 1/2 mile runs the first week, then 1 mile the next increasing it by 1/2 mile until your up to 3 miles, then increasing it from there if you need to. Run the 3 mile regularly and you'll get your lungs and legs into great shape and you can step it up from there.

Maybe you could just skip this half marathon and train for the next one that comes around and maybe run a 5k and a 10k while you wait, I'm sure you can find plenty of other runs that you can do before the next 21k run comes up.

If you feel that you want to do the 21k now though you can try the program on this site:
http://bit.ly/Kuajv
and go on to the run.

Personally I would not run it if I had only been power walking and you don't have more than 12 weeks to prepare.

Good Luck!

Mary asks…

advice needed ive signed up to do the half marathon in sep 2010?

just need some training advice im a beginner runner just started and run about a mile and half but stop ever so often for a short walk i can run a mile all in all not counting the walking. I need to increase the lenght of my running any advice you can give me on doing this. And do you think im being unrealistic about the half marathon i have about 10 months to train.

admin answers:

Hey!

First off, I don't think it is unrealistic if you have ten months. You just need to be completely dedicated to it and I think you will succeed.

You said that you can run about a mile in all. Use this as your starting point and build on it. Set yourself a target each time you go running. Try and run a mile and a half without stopping next time. Then two miles, two and a half and so on.

If you desperately feel the need to stop at any point, as you said, always slow to a brisk walk but never completely stop dead.

You will eventually build up to running more and more distance each time. When it comes to the longer distances, do a couple of each. Like, a couple of 8 milers before 9 etc. Also, you need to ensure that you can confidently run the full distance, or even slightly over it. If you can run over the distance, obviously you can definitely run the distance required.

With determintation and training, you'll be great! Keep a positive mental attitude!
Good luck with everything!

Ken asks…

Beginner half marathon?

I signed up for a half marathon due in November 13 in a crazy attempt to challenge myself. The thing is I'm currently a stay at home mom to a 5 month old and it is almost impossible for me to train outside the house since I have no one to care for baby. Also, I've never run/walk a half marathon, all I did was a 5k once, walking, with a timing of 50 mins. I'd love to start training on June to be able to build stamina.

Any ideas?

admin answers:

Hi.Click the link in my sources.You will see a training guide schedule. Hal is the best guy that knows what he is talking about

Your Questions About Running And Nutrition Guide http://bit.ly/sPtZv1

Daniel asks…

P90X( with Running, How can I mix it up?

Let me start of by saying that I completed my first round of P90X and the results do show. I am 17 so living with my mom, I ate whatever she offered so that means I cant really follow the nutrition guide but I did eat healthy and supplemented with whey protein. I used dumbbells of 20 max for biceps, back etc. Since its hard to get a job right now I cant afford more weight, so I did more reps. I wish I could get bigger but ohh well, ill settle for some tonage right now.

Round 2 is starting tomorrow, I want to decrease my body fat a little bit more. I am training for a half marathon coming up in Disneyland as well. So I wanted to know how much should I run during this round with out risking the chance of LOOSING muscle. I was thinking of running at least two miles every morning. Followed by my P90X routine later on during the day.

Basically, I want to know whats best and how should I mix things up. Should I run in the morning , consume more later on, and burn it of with P90X ? My goal is to be ripped at the end BTW. thank you in advance and i'll appreciate your help !

admin answers:

Congrats on completing your first round of P90X! That is awesome...way to go! I am a runner as well and use P90X to help train for the Chicago Half Marathon in September. Currently I run about 5 to 6 miles every other day during the day and P90X everyday in the evening. On the days I run and do P90X, I increase my calorie intake (with the right foods of course). I don't run and do Plyometrics in the same day, so I will substitute another workout like chest

Miles Can Wait Get Fast First http://bit.ly/uTx6Ue

The is a great advantage of employing a 10k training curriculum to begin your season - or build fitness in the off-season - would be the fact distance isn?t essential. Long training runs will probably fill you up with splendid endorphins, but they also also beat a person down. The steady pounding, week by week, gradually dulls your fitness and additionally hampers your ability do speed work typically associated with 10k training.

Throughout an 8 week 10k training plan, you can discover upwards of a 1 to 3 minute improvement. That?s approximately 30-seconds per mile against your functional threshold pace! Instantly , when you start to perform your extended marathon-focused miles, your Easy Pace will as a result see related improvements!

Consider it an alternative choice to the constant miles associated with marathon training. A 10k program will give you a welcome respite from the standard mileage focused training plans. Done properly you?ll not only obtain a emotional break, but a good physical boost as well.

The biggest concern around any kind of speed work is definitely the possible risk for injury. There?s no doubt that running faster poses a risk, but knowledge has demonstrated that runners have as much to fear from constant runs longer than sixty minutes as they do from the faster, harder workouts - if not more.

This is especially true when you consider a plan that utilizes the outcomes of the 10k time as a guide for deciding your training paces - by doing this you will only run as fast as your body says it can, not some nasty taskmaster of a program or trainer.

Faster running does have it?s upside too. Besides recruiting all those Fast Twitch muscle fibers, you?ll work within a faster cadence which can serve to transform your running form. Plus let?s not forget the pure fun of zooming down the road.

When You Should Pull The Marathon Trigger

Long before you decide to go and register for the next available race, keep a couple of things in mind. You?ll still need a top quality training program for at least 12 weeks prior to your race, or even longer. And you?ll ideally are already running pain free for three months. In this way, you should think about the 10k to always be your solution to season long fitness and speed.

You can obtain easy to use, helpful information regarding Marathon Training Schedule at www.marathonnation.us The said website is devoted in helping anybody who aims to has strategic training using a Marathon Training Schedule.

Article Source: http://bit.ly/mZBMTm://dadehamill.articlealley.com/miles-can-wait-get-fast-first-2051544.html

Marathon Training For Beginners

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I need a training plan to help me get the best mile possible.?

I have been running for a few months now, and I've never really focused on speed; only distance. I usually run anywhere from 3-4 miles a run without stopping, and tonight I ran a mile and timed it. I ran it in 6:42, which isn't really spectacular, I know.

I plan on running track for my high school in a few months. I want/will do anything possible to help me get the best mile I can get. I am about 6 foot tall and weigh around 150. I am very skinny. I have complete access to a full gym and a track at anytime.

I need a training regiment to to help me reach my goals.

Please Help.

Answer
also to add run a mile backwards once in awhile (no i'm not joking) it builds the quads better. run in a pool. offers great resistance not to mention easier on the knees.

Injury Treatment http://bit.ly/w1Etiq

The purpose of this article is primarily to discuss injury prevention, as well as the appropriate management of running injuries, as well as other sports and activities that requires running. Runners, football players, basketball players, frisbee players are notoriously bad when dealing with injuries.

It's funny how most runners seem to take perverse pride in completing that marathon only 1 week after the hip replacement (carrying the crutches just in case), and with pneumonia, and with the left calf still niggling! They thought it is a heroic act.

Over time I hope to develop more articles that provide the necessary information that will hopefully lead to injury-free running. In the meantime, my friends are calling me from time to time asking what is the best advice I could give. As an athletic individual with experiences in various sports already (mostly extreme), I would say that it is still best to bring an ice pack all the time. A medical and emergency kit without an ice pack is like going to war without bullets.

On Applying Ice

Ice therapy (Ice, Compression and Elevation) is the key component of acute soft tissue injury, but little is known about the optimum duration of individual treatment sessions, the frequency of application or the length of the overall treatment program.

Take note of some new advice on the use of ice.

1. The most effective method is applying melted iced water through a wet towel for repeated periods of 10 minutes. Frozen gel packs and ice taken straight from the freezer may lead to tissue damage and even burns the skin if applied directly. And, since deep penetration of cold is fundamental in muscle tissue repairs, topical sprays can have little effect.

2. You should know this: the optimum skin temperature for reducing inflammation without causing cell damage is 10-15 degrees C.

3. It is better to use repeated ice applications than to use continuous ice applications. The former helps sustain reduced muscle temperature without compromising the skin and allows the superficial skin temperature to return to normal while deeper muscle temperature remains low.

4. Avoid rushing straight back onto the track or road following ice therapy, since reflex activity and motor function are impaired temporarily. Athletes are more susceptible to injury for up to 30 minutes following treatment.

Familiarity with Stress Fractures is also important. Stress fractures occur when an area is put under more stress than the bone can physically handle and endure. The body parts which are most vulnerable are the lower legs as well as feet and often in women it is usually the bones of the pelvis. I hope to develop an article for this soon.

In the meantime, it is also good to know some of the top running injuries. You can do your own research about the following for avoidance.

The BIG 5 - the five most common running injuries.

Achilles tendonitis

Runner's Knee - Chondromalacia

iliotibial band (ITB) syndrome

Plantar fasciitis

Shinsplints

---

Bidz dela Cruz is a Web Manager of Track and Field

Article Source: http://bit.ly/mZBMTm://arcel.articlealley.com/injury-treatment-600951.html

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How can I heal a knee injury from running?

A few months ago I injured my knees while running. I know I should probably go to physical therapy so I can find out exactly what is wrong but i really don't want to. Like I said its been a few months since my injury and they are still hurting. I haven't been running at all. What are some ways I can speed up the healing process?

Answer
Hi.I would recommend doing some knee strengthening exercises. First go to youtube and search for knee strengthening exercises. just watch some videos and do those as seen in video. Secondly here are some too below as pictures:
http://bit.ly/rJRmke

http://bit.ly/uhW2Md

http://bit.ly/sTeQrT

http://bit.ly/s6CmzN

Injury Treatment http://bit.ly/w1Etiq

Pages

Running tips and endurance?

admin answers:

Any Tips On endurance running?

admin answers:

How do I run 2 Miles in 12 Minutes??? Any Tips?

admin answers:

I am running 10 miles this sunday and am worried about the race, any tips?

admin answers:

kids nutrition tips,read details for whole story please!!!!!?

admin answers:

Foot Injury on top of foot.?

admin answers:

Injury to a tendon/ligament on the top of my foot?

admin answers:

Sport Injury on the top of the foot?

admin answers:

Barefoot running injury?

admin answers:

Running injury? Or am I tying my shoe too tight?

admin answers:

Is it feasible to train for a half marathon in seven months?

admin answers:

How do I train for a half marathon if Im a beginner?

admin answers:

advice needed ive signed up to do the half marathon in sep 2010?

admin answers:

Beginner half marathon?

admin answers:

P90X( with Running, How can I mix it up?

admin answers:

Marathon Training For Beginners

I need a training plan to help me get the best mile possible.?

Running Injuries -high Conversion Lucrative Niche "pilates 4 Runners"

How can I heal a knee injury from running?

Running Injuries -high Conversion Lucrative Niche "pilates 4 Runners"

How can I heal a knee injury from running?