Need help with running!

Discussion in 'Fitness & Nutrition' started by FalconXtreme, Oct 14, 2005.

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  1. FalconXtreme

    FalconXtreme w3rd

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    hey so first off i'm about 165lbs and 6'2''. right now i'm running 2 miles in about 20-21mins. i need to cut that down to 15mins for rotc. so what type of work out regiment can i do to increase this? i seem to just have crappy endurance and get all tired and out of breath fast. so other than just running more what can i do? what work outs can i do to help and etc. thanks
     
  2. JAFAR

    JAFAR FPS whore OT Supporter

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    I would be willing to bet that you are out of breath because of improper breathing while running.

    What is your breathing routine? It should be two steps in, one step out.
     
  3. FalconXtreme

    FalconXtreme w3rd

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    *shrugs* what does that mean? breathe in and hold it for 2 steps then let it all out on one step?
     
  4. JAFAR

    JAFAR FPS whore OT Supporter

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    It means your breathing should be relative to your pace.

    Breathing in should always take two steps, and breathing out should take one step. You should never hold your breath when running.

    Lather. Rinse. Repeat.
     
  5. MOODYGIRL

    MOODYGIRL Guest

    I can't even run a block.


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  6. Killuminati

    Killuminati New Member

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    Explain this breath thing to me.
     
  7. InFesteD

    InFesteD OT Supporter

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    explain is in order
     
  8. tb151

    tb151 New Member

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    breathing will be different for everyone and the method mentioned above is not necessarily true. I find that my breathing changes as I go through the run, depending on if I change stride length etc. As someone who started running about a year ago I can give you some advice. When I started back up I could barely run a mile without being winded. Too much drinking, eating crappy food, and smoking the doobie took care of that. But as you start to run you just need to remember to push yourself everytime you go out. If you end your runs going faster, you body will learn from that and adaptation will start to occur. Add distance. I have read a number of studies that say that you will deease shorter running times by increasing your overall distance runs. Try running 3 miles at 12 or even 13 minute miles if you do 2 at 10. You will strengthen your leg muscles that your lungs arenet giving a chance to fully strengthen now. Another way to work on your times would be to do some High Intensity Interval Training runs (HIIT). By doing HIIT you will open your lungs fully, build leg muscles from sprinting, and get used to the pain associated with hard cardio. Trust me it sucks but works. Try these first few steps and just remember to bust you a$$ everytime you go out, and u WILL improve. I went from barely running that one mile to doing 5 miles last night at a 7:45 pace
     
  9. JAFAR

    JAFAR FPS whore OT Supporter

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    Point being, find a rhythm that works for you. 2 in, 1 out method was given to me by a local running club around here. All of them are long distance runners, and they all use the 2 in 1 out method, which works great for me.

    my $0.02
     
  10. Kcomps

    Kcomps New Member

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    I would go to the gym to run, and then hit the basketball court or something to do latters and short sprints. That will help with speed. Sometimes it just takes time for the body to get used to it. Also, how fast is your running speed?
     
  11. Moistfly

    Moistfly Anal Bum Cover

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    Caveat to the 2 in 1 out ... that does not mean breath in the normal amount of air you would for 2 seconds ... it means inflate your lungs to capacity in 2 seconds, then expel the air quickly ... And like others have said you have to find your own rhythm ... for me it's 3 in 1 out
     
  12. JAFAR

    JAFAR FPS whore OT Supporter

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    Roger that. Thanks for explaining what I was assuming everyone knew.

    :bigthumb:
     
  13. FalconXtreme

    FalconXtreme w3rd

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    my pace starts out at a 6.5-7mph pace. but then gets slower and slower as i get more winded and winded. what are som HIIT runs that i can do?
     
  14. tb151

    tb151 New Member

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    some very basic HIIT work that I do starts with a warmup mile at a comfortable pace, then sprint all out for 30-45 seconds, and then slowing down to a slow job until my heart rate drops down to an almost normal level, then back to a nother 30-45 second sprint. I keep doing this until i can no longer jog between sprints, and begin walking between them. Do this until you are close to passing out or puking and that's a good starting point. Try and keep track of how many cycles you can do, trust me it wont be hard to count that low at first :noes:
     
  15. Fred91GTA

    Fred91GTA New Member

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    Hey guys, I'm just getting back into running. I need to get my 5'7 225lb ass into shape. How often do you guys run? Everyday? Or alternating days? I was planning on running everyday, but was advised against it.
     
  16. Spyde|2

    Spyde|2 New Member

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    i just go with the cadence...they stop calling it im dead :hsugh:
     
  17. FalconXtreme

    FalconXtreme w3rd

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    w3rd me 2 when we group run. but theres no cadence to go with during a pt test :'(
     
  18. FalconXtreme

    FalconXtreme w3rd

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    theres so many different work outs on those sites. i dont know where to start. what will decrease my 2mile time the fastest?
     
  19. JAFAR

    JAFAR FPS whore OT Supporter

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    Do some HIIT either running or on an elliptical. That will kick your ass but WHOOO for endorphines.
     
  20. WPInerd

    WPInerd New Member

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    what speeds are you rinning at?

    well to get your endurance up try this:

    0-10 minute at 6 mph
    10-30 minute at 8 mph and 4mph (alternating every minute)
    30-35 minute at 6 mph
    35-42 minute at 9mph and 3mph (alternating every minute)
    42-45 minute at 3mph

    it's a 45 minute run and if you do that for like a week it should get your endruance up...the first day is going to be a bitch though, good luck..
     
  21. JordanClarkson

    JordanClarkson OT Supporter

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    this should do the trick
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