How to keep improving

Irishkid

Hi all,

I started running a couple of months ago, some week 3 or 4 times others once or less I normally run for 3 miles and at the start that would take me around 36 minutes with lots of stop starting. I should probably mention that I was not very fit when I started, probably slightly active. Now I can run the 3 miles without stopping in 27 minutes but am having difficulty in improving on this, any tips on how I can improve my performance further?

Cheers

kennyb3

Its simple really - more miles. run more often. go past 3 miles, start doing 4 5 6 7 at slightly slower paces. do some quicker 2 miles also. therby improving both speed and endurance

Irishkid

So if I run miles, by defalut I will get faster at running 3 miles?

Krusty_Clown

Follow a 5k training program (like this one:
http://www.halhigdon.com/5K%20Training/index.htm). You cannot beat the benefits of s structured program, that will emphasize different important aspects of training, like intervals, tempo runs, long runs and rest. Then try a 5k race. Then potentially do the same with a 10k program. then find some other distance (shorter or longer) and repeat.

shels4ever

Irishkid wrote: »

So if I run miles, by defalut I will get faster at running 3 miles?

Yes initially and to a point, but i would look at the 5k plan given above.

Irishkid

looks good, what about nutrition, anything special before a run?

DustyBin

Irishkid wrote: »

looks good, what about nutrition, anything special before a run?

You could have a look here: http://dublinmarathon.ie/training.php

It includes some nice stuff on what to eat etc for runners

But to summarise it seems to say: Porridge, Pasta, Porridge, Pasta, Fruit & a bit of fish!!:)

Irishkid

Is it true that running will burn off muscle, if so should I throw in a bit of weights?

scottreynolds

Irishkid wrote: »

Is it true that running will burn off muscle, if so should I throw in a bit of weights?

What age range would you be. That all depends on the answers here.

Irishkid

I am 36 and currently 72kg

scottreynolds

Irishkid wrote: »

Is it true that running will burn off muscle, if so should I throw in a bit of weights?

For run of up to 10 miles (probably more) I wouldn't worry about burning off muscle. You won't burn much off, if any, at less than those miles. Both Tunney's advice and the %k program above are you best bet.

Runner longer slow miles gets your body used to the longer miles and build endurance so you can run the shorter mileage longer.

Running less faster miles helps your bossy to get stronger but also requires more rest.

Irishkid

Am going to start the 5k program next tuesday, fingers crossed.

Andrewf20

In the words of olympic tri gold medalist from Bejing Emma Snowsill - "chase the pain and make it your friend". Include hills in your running also. This my attitude and so far it works. I dont do huge quantity, maybe 10k of running a week, but I make it hurt.