Running

[sam i am]

We had a challenge at work to do 2.2km in 8 mins. Thats really quite difficult to do

Yeah that's pretty damn fast..!

[acluacs]

Some random thoughts.

Build up distance and speed slowly. Injury is never going to help you get faster or able to go further. +10% a week at most. Decide what your aim is, if mainly for fitness distance is going to be better for you than speed. Once you can do a distance you're happy with, try to improve speed... having a single target at a time will help you mentally.

[Beneficient]

Running is the best exercise for the fitness and weight management.
You are doing a good job to shape up your body. If you do it with consistency then you will surely achieve your fitness goals. 3.75 km in 20 minutes is a good time, you should carry on your this fitness job.

[dedly]

Always found running bad for the joints, but still I'm running and taking some Glucosamine to counter attack

[wazzickle]

Fairly out of shape at the moment, but have run two marathons. One tip you're unlikely to hear, that I came up with and helped enormously, was to treat yourself like Pavlov's Dog: everytime I went for a run, I would listen to the same fast-paced, energetic, happy album (Deadmau5: FLOABN, culminating in Strobe), and I would only listen to it then. As I was training 3-5 times/week, and training hard, for a good few months, I strongly came to associate running with that album. It had a self-reinforcing effect, as I enjoyed running, and enjoyed the music separately, and came to enjoy each more as a result. This made my training much more enjoyable.

Towards the end of the training, I put it to an external test. While playing poker at the casino, and it wasn't going well, and I was tired and a little annoyed, I put on Strobe, and it was like sticking my face in a mound of cocaine. Didn't last very long, but I instantly just felt much better in every way, almost uncontrollably stood up, blood pumping, sweating a little, big smile on my face... Amazing.

Running is the best exercise for the fitness and weight management.
You are doing a good job to shape up your body. If you do it with consistency then you will surely achieve your fitness goals. 3.75 km in 20 minutes is a good time, you should carry on your this fitness job.

I thought it was well-known that swimming was better?

[b0redom]

Swimming is zero impact, as it working on a cross trainer, so both good if you're injured/have wonky joints.

I personally reckon that for burning off calories quickest with minimal impact to the joints etc, you'd be hard pressed to beat rowing. If you do it right, it exercises pretty much all of the muscle groups, and burns off a lot of calories....

[floydwells]

We had a challenge at work to do 2.2km in 8 mins. Thats really quite difficult to do

quite impossible for me because I am overweight

[relo]

has anyone try running on a swimming pool? I seen a lot of people talking about and was wondering if anyone has any experience with it

[wazzickle]

To give you some idea, a good time for a 10k for someone who is young and fit would be around 40-45 minutes. Something to work up to!

Don't be ridiculous. In my 20s I ran the london marathon twice, playing football once a week, cycling ~ 100 miles/week, going to the gym etc, and I managed to beat 50 minutes for a 10k precisely twice. Don't set such high expectations.

[b0redom]

Don't be ridiculous. In my 20s I ran the london marathon twice, playing football once a week, cycling ~ 100 miles/week, going to the gym etc, and I managed to beat 50 minutes for a 10k precisely twice. Don't set such high expectations.

Not really ridiculous. 2 years ago at the ripe old age of 39 I did 10k in 45:59. I'm not exactly built for speed either. I know a couple of chaps my age who can do a sub 40 min 10k. Now that is ridiculous.

[wazzickle]

Age doesn't make a huge amount of difference in these things. At least, not the age of 39. To make those times from a standing start requires a huge amount of dedication in terms of time, effort and lifestyle change. It's not a 'good' time, it's an exceptional time, given that, what, something like 0.1% of the population at their peak have achieved it.

[b0redom]

Age doesn't make a huge amount of difference in these things. At least, not the age of 39. To make those times from a standing start requires a huge amount of dedication in terms of time, effort and lifestyle change. It's not a 'good' time, it's an exceptional time, given that, what, something like 0.1% of the population at their peak have achieved it.

Well thanks very much (I think), but I think you're way off base. In my 30s I was well over 100kg and did virtually no exercise. It's also quite well documented that you can go from couch to Ironman (certainly marathon) in under 12 months, so I don't really think a 45 minute 10k is too much of an ask!

I've spent the time since my last race eating like I'm still training, but not and am stacking on the weight again. I'm pretty sure I could go sub 45 by the new year if I really tried.

[wazzickle]

You can do it, but to call it a good time really underrates the amount of time and work necessary to do it.

[b0redom]

...which is why it's 'good' and not easy/average.

[cat in the net]

did you try to do intervals? for example 100 meters faster than your usial speed and straight after - 100 meters slower. And you need to do that for 5-6 times during one training. it's a very good cardio and it will prepare you for long distances better and faster. this technic was suggested to me by the guy who've made 100Km couple of years ago

[BeardbaroN]

I find when I start to run, am pretty much out of breath within only minutes of running initially I think it's cause I try to run to fast to quickly, SPECIALLY since am completely out of shape. Then I try to "pace" myself and end up with the same result the next time around. Getting frustrating, I was hoping to use running as a main point of dropping weight while I decide what to do gym wise in my work area (always find it easier going during lunch or before work to not effect family life).

What do you guys and girls do about actually sustaining a run distance? any tips/tricks or techniques am missing? I do find the harder I try to focus on breathing, the worse it makes me out of breath lol!!