trying to improve running

Omega28

Hi all
Im 23 and a regular gym goer, I usually do a mix of cardio (crosstainer,bike, rowing) and light weights, im fairly lean.
But I never had ran that much so recently iv been doin a little bit of running and I have to say i cant run for s**t! Is there any exercises that can be done to improve this? how do ppl go from running say 3k to say 5k etc

any advice welcome
thanks

injured365

I dont know a whole lot but when i was trying to run greater distances or run faster i just ran more often and used to do interval runs a lot (e.g. 6min fast pace, 3or2 min slow pace and repeat 4 times) . The people over on the A/R/T forum will tell you a lot more. Theres a lot of info on plans like couch to 5k around the internet if you google it.

Oryx

The only really effective exercise to do to improve running, is run.

If you can only run 1k, then run that, walk till you recover, and then run again, for as long as you can. Pick a set distance, say 5k, and complete it in a mix of running and walking. Each time you go out on the route, try to run longer till you are doing the whole thing without walking. You can then extend your distance, and also try putting faster sprints into your run to improve your pace.

The first few weeks are hard, but your body will get used to it, and all of a sudden, running becomes doable.

shepthedog

As the above posters have said, its just about getting out there and running. .Set yourself attainable goals.. Don't attempt to run 5 miles first time out.. Pick something like a local soccer field and see how many laps you can do and build from there.. You will notice very quick improvements if you stick at it and monitor your progress..
Best of luck

InKonspikuou2

Get your breathing right, buy a heart rate monitor and try some light plyometric exercises or running drills.

They all helped me back when i used to be big into running.

--amadeus--

InKonspikuou2 wrote: »

Get your breathing right, buy a heart rate monitor and try some light plyometric exercises or running drills.

They all helped me back when i used to be big into running.

No offence but I strongly recommend you ignore this advice.

Don't try and think about your breathing. While there are books out there that have sections on breathing techniques (Daniels for example) they are very much advanced techniques. If you run you'll breath, trying to concentrate on it and artificially manage it will only screw up what your body does naturally. You've been breathing all your life without thinking about it, don't start now!

Nor is a HRM in any way necessary - learn to run by feel. At first you should be running at a "conversational" pace - slow enough that you could chat if you wanted. If you're too out of breath to talk you're running too fast, so slow down. HRMs are most useful when used in conjunction with managed HR training and that is for when you are trying to maximise performance or break through a plateau.

And plometrics should only ever be done under the guidance and supervision of an experienced coach. Done wrong you can do yourself a serious injury and in any event the gains in performance for an absolute beginner are negligible.

Your best bet is to follow the other advice, if you want to run then run, a couple of short fast ones and a longer slower one per week, add a bit each time and google some intro training programs. Enter a race and go for it!

TheJones

No surprise here but agree with the above, by simply continuing to run a ittle further after each session you'll find it gets easier and you become stronger, a HRM is an added luxury, great if you have one and very useful but by no means necessary, forget breathing exercises unless your training for London 2012 and invest in a good pair of correctly fitted asics or other similiar shoes instead.

Omega28

thanks lads for the advice
Well at the moment, I go the gym on average 4-5 days per week, I run/walk for 20 mins, with a gradient of 1/2.0. My pace is where I lack and stamina just goes after 20mins, Its kinda worrying cause im only 23 and im findin it tough to run/walk for 20 mins. Not that im gonna collapse on the treadmill but it does get tough, so my plan is to continue and go that little bit further!
Im not fat or anythin my BMI is 22.8 and I weigh in at 86kg and im 6ft 1!(is this good or average?) But iv always done light warm up/ cool down cardio sessions but always focused on weights, light weights.
I have a decent pair of asics! they need some wear and tear ha

Roanmore

Oryx wrote: »

The only really effective exercise to do to improve running, is run.

If you can only run 1k, then run that, walk till you recover, and then run again, for as long as you can. Pick a set distance, say 5k, and complete it in a mix of running and walking. Each time you go out on the route, try to run longer till you are doing the whole thing without walking. You can then extend your distance, and also try putting faster sprints into your run to improve your pace.

The first few weeks are hard, but your body will get used to it, and all of a sudden, running becomes doable.

This is exactly what I did when I started back running. I have lost 2 stone in 3 months mixing running and swimming (and diet) but I seem to have reached a plateau. I was interested in the sprint part and I was wondering if I should start some sprints to kick start my weight loss. I'm not too much up on the science of it but what is the benefit of sprinting over jogging. I've started to do this with my swimming, swin faster but shorter distances (at the start because I'm knackered).

--amadeus--

Roanmore wrote: »

This is exactly what I did when I started back running. I have lost 2 stone in 3 months mixing running and swimming (and diet) but I seem to have reached a plateau. I was interested in the sprint part and I was wondering if I should start some sprints to kick start my weight loss. I'm not too much up on the science of it but what is the benefit of sprinting over jogging. I've started to do this with my swimming, swin faster but shorter distances (at the start because I'm knackered).

Depends on what you want to acheive. Do you want to race? If so at what distance? Do you want to lose weight?

If you like running and swimming you might want to think about tris?

Roanmore

I'm looking to lose weight, I'm still about 10kg overweight but my weight loss seems to have stopped and I'm wondering is it because I'm doing the same routine?

Thanks.

--amadeus--

Probably, you've plateaued.

Quick and simple answer - running faster burns more calories per mile run but running slower alows you to run for longer so although you will burn fewer calories per mile you will cover more distance so burn more calories in total.

So increase distance, not speed!