Running

[kasavien]

I've been running for around a year now, going at least once a week, but usually 2 to 3 times a week. The thing is i don't seem to be getting any faster, is there a way that i should be training to speed things up a bit? I'm running about 5 and a half to 6 miles which takes me about 48-50 minutes. Ultimately i want to run a half marathon when i have graduated in the summer.

On a side note, until yesterday i had trainers which were always giving me blisters and other issues, so i finally went to find some new ones. I went to JJB's to see what Asics they had on offer but they were useless and didn't have any in my size, but this turned out to be a good thing. I went to a specialist running shop who examined how i was moving and i bought some Brooks running shoes that would help improve my running action and i am so impressed with them, they were so much more comfortable and my feet are fine!

Anyway any advice on running and training for a half marathon would be much appreciated!

Thanks

Andy

[Parm]

Hi Andy, firstly, good job on your running! Keep it up!

What kind of running do you do? You say you're running 5-6 miles, is it always the same route? Running can get a little less effective if you're running the same route at the same speed each time.

I'd recommend a little fartlek training. From the sound of what you've posted, your running utilises your aerobic system which I believe to be in good order. If you did a bit of fartlek training, the changes in speed would use your anaerobic system too and hence help build more muscle and explosive power.

Try varying your usual run a little, start with a walk, then jog for 10 minutes, then sprint for 5 minutes, jog again, then sprint etc etc. See how that feels.

In terms of shoes, another good call. It's really important to have a decent pair when running outdoors. I tend to recommend the Asics range and would definately recommend a smaller shop rather than the big stores that class their shoes as only "mens" and "womens".

As for the half marathon, good luck to ya!

[windysim]

good job on your running...
keep it up!

[kasavien]

I usually alternate between two routes, one is pavements all the way, the other is along side a canal then across fields and back round on a road, so i get a bit of variation. Whichever way i go i tend to run at the same pace and if i remember i try to speed up a bit now and again, but one thing i always do is sprint about the last 100-200m back to the house at the end of the run, a sprint finish always feels good!

I fully intended to buy Asics because i'd heard good things about them, but the guy in the shop i went to gave me the Brooks first and admittedly i was a bit dubious because i hadn't heard of them before. I did try on others but the first pair of Brooks just felt right and they have more support on the instep which should stop my feet rolling inwards when i run, and also the grip is suitable for on and off road. Most importantly though they're so comfortable to wear and run in!

I'll try to do some fartlek training next time i go, because i think i am getting comfortable in the route i run and i'll try and find somewhere else to run too to add a bit of variation. The problem i can see myself having with fartlek training is that i won't let my self walk because it seems like a cop out i'm a bit of the mentality that i'm giving myself an easy time if i walk!

As far as doing a half marathon, can anyone recommend any events to attend? would i be best going for a well established one with a lot of people of all abilities running, or would i be ok doing something with less people. The run i quite fancy doing is this one - Coastal Run because it seems a bit different from the norm, but i'm worried that i would be outclassed.

Thanks again

Andy

[Almafi]

What advice can you give to someone that would like to take up running, other than buy the footwear?

How have you managed to keep yourself so motivated Kasavien?

[kasavien]

Hmm good question, i think what motivates me is that it's such a good form of stress relief, so if i need a break from work or other things then i go for a run, it gives me loads of time to think and expend energy so i can clear things up in my head. I also find that listening to music on the way is definitely a good idea because it stops you getting bored.

When you start running just start with a short run, maybe a short circuit just so you can gauge what you are capable of. Then every subsequent time you go try to push yourself a little further. That's what i do, every run is a mini competition to see if i can go a little faster or further.

The other thing that motivates me is a general need to stay healthy, i do work that mostly involves sitting at a computer, so i make myself feel guilty if it's been a while since the last run, might sound like i'm being harsh on myself but it works for me. Oh and one last thing, i've decided to apply for a half marathon, so i have a goal to work towards and i know that i need to improve my running if i am going to be able to finish in a reasonable time.

Those are just a few of the things that work for me, hopefully that's helpful.

Andy

[freese]

good job! running's one of the best ways to keep fit!

[kasavien]

Just a quick update, my running is finally getting a little faster, i ran 4.5 miles yesterday averaging just over 8 minutes, which i was really pleased with since i've been a bit under the weather lately with a chesty cough, so hopefully tomorrow if i've improved some more (and the weather has improved) i'll be able to get under 8 minutes.

[Theo]

How are you measuring your distances? 4.5 miles in 8 minutes would have you travelling at over 30mph...

-edit

Re-reading your post... is that 8 minutes per mile? If so, fair do's that's a decent time!

[cdanddvdpublish]

an 8 minute mile is very good. I'm lucky if I make it a mile at all!

[matty-hodgson]

Originally Posted by kasavien

I've been running for around a year now, going at least once a week, but usually 2 to 3 times a week. The thing is i don't seem to be getting any faster, is there a way that i should be training to speed things up a bit? I'm running about 5 and a half to 6 miles which takes me about 48-50 minutes. Ultimately i want to run a half marathon when i have graduated in the summer.

are you trying to make yourself faster?
'cause the only way you can make yourself faster is by trying a little bit harder every week.
you should try and vary the difference in how far you run every week aswell, if you run more shorter runs in 1 week, then less medium distance runs the week after eventually going to a longer run only a couple of times that week then you'll build the 3 different types of muscle in your legs (fast twitch, media twitch and slow twitch)

weight training could also help, just light weights but a lot of reps, kinda trying to simulate running, but much more intense over a shorter period.
and that's not just weight training on your legs either, weight training your upper body will help aswell 'cause the amount of times you'll move your arms and tense your back and abs while running a 13 mile distance will be painful.. so weight training your upper body will be good aswell.

as for the shoes, make sure you keep them washed and clean, getting a shoe cleaning fungal spray would be good, just to prevent athletes foot and other things like that.

and good luck with the half-marathon
hope you get a better time than you hope for, and i'm sure you could get a few sponsors from us here at Hexus, i'm sure i could sponsor you something

[louise_scarlett]

varying route and routine is what works for me. i run 3 times a week, cross train (cycle, swim ets) and do weights twice a week and try to do circuit training too. it improves your overall fitness and you end up using all the muscles in your body! if i keep up with my training i hope to do the marathon next year!

[kasavien]

Thanks for the info everyone! i've started doing most of the things mentioned, apart from i can't do any weights or cross training for now because i can't afford the gym. But i am varying my routes and trying some fartlecking, and i'll try to introduce some exercises i can do at home like pressups and situps etc

[SiM]

I did a half marathon back in 2006 (Great North Run)
It is great fun, and its always good to have a goal...

You don't really need to do weights unless you want to put on muscle mass... but it does no harm... I recommend you do some bodyweight exercises anyway (as you have already said)... Other than press up and sit ups you should try to do your legs and back too... you can do you legs like this: as well as normal squats. I would buy a chin/pull up bar to train your back.
Look here and here for a good bodyweight training plan

Good luck and train hard

[kasavien]

Cheers SiM and thanks for the advice, i need to work harder on bodyweight exercises because i'm mainly doing running at the moment - 5.5 miles every other day alternating between a fast and a normal run, but i feel like i'm improving!

[SiM]

Originally Posted by kasavien

Cheers SiM and thanks for the advice, i need to work harder on bodyweight exercises because i'm mainly doing running at the moment - 5.5 miles every other day alternating between a fast and a normal run, but i feel like i'm improving!

That's great! TBH you sound more ready to do a half marathon than I was. Sign up to one! You need to sign up in advance through a charity

I would recommend the Great North Run, its around Newcastle which is not too far from you afaik!
Its usually the first week of october...