Running Fitness advise??

Energizer

Hello all,

I'm going to be doing a local 7km run/marathon here in New Zealand in 32 days and want to try to get my fitness to level that i can complete it without passing out.

I know 7km is not much but its the longest run i've ever been on.

I've been loosing weight and gaining muscle since last march and have dropped 27kilos but i'm not sure if this will make any difference for the run. I am the fittest i've ever been but thats comparative to the fat slob i used to be.

What sort of training should i be concentrating on?

At the moment i am doing 3 day of weights and cardio(Mon,Wed,fri). And 2 days of cardio(Tues,Thurs).

Will the weight training slow me down and not assist my fitness? I don't really want to stop doing them as i have still got weight to lose and weights are the best way.

I only want to finish with an average time not win the race.

BossArky

32 days is not much really. If you are losing weight and happy enough, then continue as is and give yourself more time before the next race to plan properly.

There is no point taking on some radical programme now and injuring yourself. What sort of distances do you run now on your cardio days?

If you can manage 3km three times a week now, then add on 0.5km each week until the race. This means you'll only ever have run max 5km in training.. but the adrenaline on the day will give you angel winged golden boots for the last 2km.

Colm_OReilly

We need to know your current aerobic capacity to see if you can run that distance. How long are your runs now? If you've only run on a threadmill that won't help us determine what you need to be doing.

If you can comfortably run for 30 minutes (btw, this is a hard and fast easy figure, not a law) you probably have the aerobic capacity to run 7K although it mightn't be as fun as you'd like.

In that case, continue with your weights program, and on your "cardio" days add in interval sprints. If you have a track handy train on that. Warm up at a light pace for a couple of laps (4max). Then do sprints of 100/200/400m (different distances on different days) allowing your heart rate to recover to about 120bpm before your next interval.

You could get in a 3.5K run and a 5K before the 7k race. Keep the pace of these runs at a level where you'd still be able to get up and train the next day.

This advice comes with the caveat that I don't know your current program or exercise capacity.

hunnymonster

can you just clarify something for us, you say you do cardio 2 days a week but you don't actually mention running. Do you do any running at the moment? The reason I ask is that your aerobic ability is just one aspect. Running places unique stressors on your joints and if you're not used to this (particularly if you are heavy) it is an open invitation to injury to suddenly start running.

32 days is not a lot, but as Bossarky said, slow increments is the best way to go. If you don't have a time goal in your mind then make sure you are comfortable the whole time. If you're used to using a heart rate monitor, use that, if not, being able to hold a conversation while running is a good guide.


Finally enjoy it. Running should be fun.






<rant> This might seem like a whinge, but 7km is not a marathon (neither is the Flora Women's mini marathon, a marathon.) A marathon is 42.195 km nothing more, nothing less. </rant>

Energizer

Thanks for the advice everyone,

Currently i'm am running during my cardio sessions but not always. I mix it up with Xtrainer and Bike.

When i do use a threadmill i generally run for 20-30 minutes and a distance of roughly 3km.

Can run fairly comfortable for 20 minutes but start to strain at 30.

Recently on my cardio days i have been jogging and generally do roughly 3.5km in that run but its broken up as i end up walking for a short bit when i lose my breath.

There is no track near me but there is an open cricket ground with a path around it that may serve as a track, not sure of distance though.

I currently weight 90kilos.

I do intend to do other runs but this is the first.

<rant> This might seem like a whinge, but 7km is not a marathon (neither is the Flora Women's mini marathon, a marathon.) A marathon is 42.195 km nothing more, nothing less. </rant>

I know, only really used the word marathon as an identifier for an organised run. Way off being able to run a marathon!! lol

Odysseus

Well if you can run 3.5k you are half way there. Why not try running out doors and see how you get on, different things to be factored in, wind, hills ect. There is no shame in walking, but are you pushing yourself too much if you get out of breath. Would you be better slowing your pace down, then you may be able to go for longer. I generally never run more that 3 times a weeks, I think it a minimun for progress. However, for a week or two why not try to do 4 or more runs a weeks, see how far you can actually go and then genetly increase the distance. As said above enjoy it, I can still remember my first 10k even though I do a different distance now I still try to to that race each year. Best of luck with it.

@Hunnymonster I have to agree, its one that really p!sses me off, I hate to see any words abused, but associating a 10k such as the mini with the word marathon gets me every time.

Racing Flat

If you can run fairly comfortably for 20mins and start to strain at 30 you will be well capable of the 7k with a bit of training. With ?31 days to go, I would recommend 3 runs a week as follows, continuing your weights and other gym work as you please. Say there are 4 weeks to race day...

---

Tues --- Thurs --- Sat --- Total

Week 1 -- 20mins -- 25mins -- 30mins -- 75mins

Week 2 -- 25mins -- 25mins -- 35mins -- 85mins

Week 3 -- 25mins -- 30mins -- 40mins -- 95mins

Week 4 -- 30mins -- 20mins -- ---Race

The regularity of running 3 times a week, while gradually progressing your weekly total should lead to an increased tolerance to running without increasing the demands on your body too suddenly and so you should comfortably do the race. If this seems too hard or easy you can adjust the times and don't worry if you have to stop and walk occasionally, covering the distance/time is more important than the pace at this early stage.

Energizer

Cool, thanx for the advise.

Was on treadmill today and ran 4k in 24minutes. Was surprised at how easily i did it. I expected to be knackered but i could have probably done at least another 1k but didn't as i don't want to push to far to fast.

Also dropped another kilo so by race day i hopefully might have another 3kilos off my weight to help.:)

Racing Flat

You'll have no bother.

In relation to body weight and running...According to ? Bob Glover ( in "The Competetive Runner's Handbook") every pound of body weight that you carry more than you should costs 3.5 seconds per mile. Doesn't sound like much but if you are a mere 5 pounds over weight, that's 17.5 secs per mile, or nearly 3 mins over 10miles or 8mins over a marathon - could be all the difference when going for sub 3 or sub 4 hour marathon.....
Hence runners try to keep their weight down, not only through training and a good diet but also by wearing light-weight clothes and light weight footwear when racing ie racing flats or spikes which are significantly lighter than training shoes. I'm thinking of wearing Sonia O'Sullivan style knickers and crop top in my next race to increase this advantage - wonder would I get any funny looks being male???

Website www.runningforfitness.org has a page where you can put in your weight and race time for a particular distance and it will work out what time you would be expected to do for that distance at different body weights.

Energizer

Lol, good luck with the sonia gear. Can't look much worse than she does in it.

Thanx or the info. This will really help me. Also will get me nearer to beating my flatmates in the race.
Bit of competition never hurt anyone!! (I hope)

hunnymonster

Racing Flat wrote: »

You'll have no bother.

In relation to body weight and running...According to ? Bob Glover ( in "The Competetive Runner's Handbook") every pound of body weight that you carry more than you should costs 3.5 seconds per mile. Doesn't sound like much but if you are a mere 5 pounds over weight, that's 17.5 secs per mile, or nearly 3 mins over 10miles or 8mins over a marathon - could be all the difference when going for sub 3 or sub 4 hour marathon.....
Hence runners try to keep their weight down, not only through training and a good diet but also by wearing light-weight clothes and light weight footwear when racing ie racing flats or spikes which are significantly lighter than training shoes. I'm thinking of wearing Sonia O'Sullivan style knickers and crop top in my next race to increase this advantage - wonder would I get any funny looks being male???

Website www.runningforfitness.org has a page where you can put in your weight and race time for a particular distance and it will work out what time you would be expected to do for that distance at different body weights.

Racing Flat, I totally agree that weight is a huge factor in running but I always take the numbers you quote above with a grain of salt. I do take my sports seriously but they are way down my list of priorities behind work, family and study and I'm in no way structured or organised about it. I am also significantly overweight for an endurance runner. In fact if you put my personal numbers into the equation above, I would hold the irish marathon record and run on of the fastest 50 all time womens marathons which is a load of poo. Having said that I think the exact nubmer don't add up, there is certainly no disputing the best middle and long distance runner are super-lean and maintaining a lighter weight will make running an awful lot easier on joints. I would be wary of recommending racing flats. There just isn't enough cushioning for some people, particularly novices. In fact a friend who runs a sub 2:30 marathon only wears them up to half-marathon himself. The time saved is just not worth the injury risk for him.

I've really got to start reading your book RF. Please someone add some more hours to the day!

Racing Flat

Hunny monster - I completely agree what you say about the figures - I'm sure these are at best a gestimate, no way are they absolutes, but in my own experience, I have a certain weight at which I have ran most of my PB's - will often be 3 or 4 pounds heavier than this and never do as well. So maybe forget the figures but realise that the lighter you are (to a point, and maybe for most people but not for everyone) the better times you will run. I should have qualified this above...

I'm not sure if I read this in Peter Coe's book (Sebs dad and coach) or in another book on Coe and Ovett (?best biographical running book ever, can't remember the name)...but they looked at the bodyweights of World record holders or Olympic Champion runners - all were underweight compared to the average but Seb Coe in particular was 20% underweight. sorry details are patchy but made for interesting reading.

In relation to racing flats, I should also have qualified this, as there is indeed less protection with them compared to trainers, they may not suit everyone, but for shorther distances I always wear them (up to half marathon) but only for racing. If you only race once every 3 weeks or so you should get away with it, but only if your shock absorption capacity is okay (good neutral arches, not too flat-footed or high arched, good knee menisci (cartilage), and good discs in your back) and you gradually get yourself used to them. I would never wear them training. Next time I do a marathon I may well wear them as long as I'm okay in the preceeding half marathon and have no niggles. I know some people who have used them for marathons and found them fine...