1.5 miles in just over 10 mins but it kills me, any idea's?

Gingernuts31

Hi all,

I've only just started to run over the last 2 weeks and i've managed to run my 1.5 miles each day at around 10.13, 10.17. The problem I have is that I eat a banana about half an hour before going out in the morning, then have breakfast when I come back. I start to feel it after only a quater of the way but manage to keep going and do the full mile and a half. Some of it is on a slight slope coming back but when I get home Im fit to collapse out of breath. I cycle 27k a week so im not unfit but I want to get my run down to 9.40 or better as im hoping it will be for army fitness test. I can't sprint because im knackered and feel less and less energy when coming back on the final .75 mile.

Today I had 2 slices of brown soda bread toasted with butter and tea as well as a banana. I waited for 1 1/2 hours before going out but today I had to stop cause I was finding it really hard.

Can anyone advise me on how to get my times down and what to eat before and after a run? I kind of start on a fast jog then ending up running a bit and jogging again but no sprinting.

RayCun

You could try reading one of these other threads about passing the army fitness test

huskerdu

If you are trying to improve your time for running 1.5 miles, running 1.5 miles evey day is an ineffecient way of doing it.

You first need to build up some strength in your legs by going for some longer slower runs.

Then get used to running faster, by doing some faster sections in the run.

Two other pieces of advice.

No-one who is trying to bet their PB for a short distance, starts a race without a warm-up. Once you are used to running longer, you will discover that after a warm-up of a few kms slower running, you are much more able for a fast 1.5 mile run.

Dont worry about your eating, unless you are getting cramps, the food is nothing to do with your performance. Concentrate on building a proper base and the speed will improve.

Once

Gingernuts31

huskerdu wrote: »

If you are trying to improve your time for running 1.5 miles, running 1.5 miles evey day is an ineffecient way of doing it.

You first need to build up some strength in your legs by going for some longer slower runs.

Then get used to running faster, by doing some faster sections in the run.

Two other pieces of advice.

No-one who is trying to bet their PB for a short distance, starts a race without a warm-up. Once you are used to running longer, you will discover that after a warm-up of a few kms slower running, you are much more able for a fast 1.5 mile run.

Dont worry about your eating, unless you are getting cramps, the food is nothing to do with your performance. Concentrate on building a proper base and the speed will improve.

Once

Perfect, thanks for that. Il try to go for 2 miles tomorrow and try to go slowly. See I live on the N7 and its really hilly here on the main roads and back roads are just full of pot holes so il see how I get on. The wife got me some supplements (whey isolate etc) as I need to build up my strenght more too and do you know if i can take them before or after my run?

G-Money

Gingernuts31 wrote: »

Perfect, thanks for that. Il try to go for 2 miles tomorrow and try to go slowly. See I live on the N7 and its really hilly here on the main roads and back roads are just full of pot holes so il see how I get on. The wife got me some supplements (whey isolate etc) as I need to build up my strenght more too and do you know if i can take them before or after my run?

If I'm going for a run in the morning first thing, I eat nothing beforehand. The only exception was on Saturday morning where I was up super early to watch live Formula 1 and even then, it was a good 2 hours after I had finished eating before I set foot outside. I found that if I even had a banana 1 hour before a run, I'd get a stitch. So now I prefer to eat at least 2 hours beforehand or not at all. The exception is if I'm doing a race, then I will usually eat about 2 or 3 hours beforehand.

huskerdu

Gingernuts31 wrote: »

The wife got me some supplements (whey isolate etc) as I need to build up my strenght more too and do you know if i can take them before or after my run?

I have no idea. I dont take supplements.

However, a dose of protein rich food before a run, would make me physically ill. I cant recommend it.

Protein is a good idea after a run to start help muscle repair, but I am a fan of food, not supplements.

Gingernuts31

G-Money wrote: »

If I'm going for a run in the morning first thing, I eat nothing beforehand. The only exception was on Saturday morning where I was up super early to watch live Formula 1 and even then, it was a good 2 hours after I had finished eating before I set foot outside. I found that if I even had a banana 1 hour before a run, I'd get a stitch. So now I prefer to eat at least 2 hours beforehand or not at all. The exception is if I'm doing a race, then I will usually eat about 2 or 3 hours beforehand.

I get a bit of a stitch shortly after starting but I find it doesn't really bother me at all. I actually find its gone by the time im home. In saying that today was the 1 day I had more than I would usually have and I had to stop because I was knackered, before hand I was able to keep going with only a banana. I might try it on empty and see how I do. My problem could be that im out of breath because of the banana. Il chance it and see what happens.

Gingernuts31

huskerdu wrote: »

I have no idea. I dont take supplements.

However, a dose of protein rich food before a run, would make me physically ill. I cant recommend it.

Protein is a good idea after a run to start help muscle repair, but I am a fan of food, not supplements.

Yeah I know what to eat alright, just can't afford the fish and that so its banana's and brown bread, cereal with low fat milk for me . Supplements should help me though at least I hope as thats whats they're designed for :pac:.

Gingernuts31

G-Money wrote: »

If I'm going for a run in the morning first thing, I eat nothing beforehand. The only exception was on Saturday morning where I was up super early to watch live Formula 1 and even then, it was a good 2 hours after I had finished eating before I set foot outside. I found that if I even had a banana 1 hour before a run, I'd get a stitch. So now I prefer to eat at least 2 hours beforehand or not at all. The exception is if I'm doing a race, then I will usually eat about 2 or 3 hours beforehand.

I took your advice and went for a run this morning on empty. I was fine not a bother on me, apart from feeling sluggish towards end but big difference between going on empty and eating a banana before hand. Just had 200 grams of pasta so il be good for the morning, even ran a bit further, normally its 2.4k but did 3k today so im happy. Il keep going and see how I do, thanks for the sounds advice.

firemouth

just remember rome wasnt built in a day,keep up the good work youll get there but dont be surprised if it takes months rather than weeks to see big improvements.Make sure your taking a rest day at least once a week to give your legs a rest and to help your muscles repair themselves,cycling one day a week instead of running will also help take the pressure of your running muscles while still improving your fitness.best of luck

Gingernuts31

firemouth wrote: »

just remember rome wasnt built in a day,keep up the good work youll get there but dont be surprised if it takes months rather than weeks to see big improvements.Make sure your taking a rest day at least once a week to give your legs a rest and to help your muscles repair themselves,cycling one day a week instead of running will also help take the pressure of your running muscles while still improving your fitness.best of luck

Thanks for the positive feedback . Im taking a break today and tomorrow il be cycling the 27k then back to running sat and sun. My runner is rubbing on the arch of my foot and its causing the skin to come off, really uncomfortable to run on. I tried a plaster but it just rolled up and came off.Any idea's on how to fix that?

Maybe_Memories

You're best bet is run maybe 4 (5 pushing it) times a week, 2 longer runs of maybe 5 miles and 1 interval session and 1 fartlek. Or just replace fartlek with hill sprints. Make sure and have the sprinty stuff away from each other by 3 days or there abouts for rest.

Also, lunges, squats, box jumps. Do lots!

I know you're going for Para, but on the marines website there's an unreal training tool. Unfortunately it stopped working a few weeks ago... :pac:

I have a PDF file of the whole thing I could send you if you want it?

Gingernuts31

Maybe_Memories wrote: »

You're best bet is run maybe 4 (5 pushing it) times a week, 2 longer runs of maybe 5 miles and 1 interval session and 1 fartlek. Or just replace fartlek with hill sprints. Make sure and have the sprinty stuff away from each other by 3 days or there abouts for rest.

Also, lunges, squats, box jumps. Do lots!

I know you're going for Para, but on the marines website there's an unreal training tool. Unfortunately it stopped working a few weeks ago... :pac:

I have a PDF file of the whole thing I could send you if you want it?

Yeah if you could that would be great. I'll PM you my email. What in gods name is a fartlek? I did just under 2.5 miles the other day with the sore foot but had to stop coming back because of the plaster coming off. New need trainers I think. Box jumps? as in making the body look like a big X on the stop?

Maybe_Memories

Gingernuts31 wrote: »

Yeah if you could that would be great. I'll PM you my email. What in gods name is a fartlek? I did just under 2.5 miles the other day with the sore foot but had to stop coming back because of the plaster coming off. New need trainers I think. Box jumps? as in making the body look like a big X on the stop?

Just sent it there!

Fartlek is where you do a combo of walking, jogging, running, sprinting and hills. Like you might jog for 3 mins to warm up, then run for 2, sprint for 30 seconds, run for 2, sprint, run, jog, run, sprint, etc and so on for a set amount of time. You'd want to have a plan fixed before doing it; it can be easy to do the whole thing at a jog with a few sprints thrown in... :pac:

Erm, not really sure what you mean by that.
Box jumps are where you have a box in front of you (that will support your weight!), or the first step of a stairs or something like that. Jump on to it, step off, on, off etc. Really works the achilles tendon so it will be easier to avoid injury during sprints and stuff where your legs are under lots of stress.

firemouth

Gingernuts31 wrote: »

Thanks for the positive feedback . Im taking a break today and tomorrow il be cycling the 27k then back to running sat and sun. My runner is rubbing on the arch of my foot and its causing the skin to come off, really uncomfortable to run on. I tried a plaster but it just rolled up and came off.Any idea's on how to fix that?

eliminate the friction,eliminate the blisters,i like to use twin skinned running socks,you can find them in most running shops and i think lifestyle are stocking them now aswell

meijin

firemouth wrote: »

eliminate the friction,eliminate the blisters,i like to use twin skinned running socks,you can find them in most running shops and i think lifestyle are stocking them now aswell

everything about blister prevention for runners: http://fellrnr.com/wiki/Blister_Prevention

SasQuatch88

I'm suprised i didnt see this thread sooner, im going for the PDF this year..
and im running 10 min miles.. im a big chap, so im taking the running slow at this point, need to get faster.. im currently going by this schedule at the moment, (This is the official army training Schedule for Reserve PNCO course applicants AFAIK) http://www.1bderdf.com/fitness.pdf changing it up as i go during the weeks..
any extra advice or questions concerning would be welcome..

Gingernuts31

SasQuatch88 wrote: »

I'm suprised i didnt see this thread sooner, im going for the PDF this year..
and im running 10 min miles.. im a big chap, so im taking the running slow at this point, need to get faster.. im currently going by this schedule at the moment, (This is the official army training Schedule for Reserve PNCO course applicants AFAIK) http://www.1bderdf.com/fitness.pdf changing it up as i go during the weeks..
any extra advice or questions concerning would be welcome..

The FCA have a fitness test now? Your talking about the Permanent Defence forces yeah? I haven't tried it yet but others have suggested running for lets say 4 mins then walk at fast pace for 2 then run for another 4 then 2 and so on. The idea is to build up your lungs and stamina. Cycleing is great for your lungs too. I cycle quiet a bit and I started off with my running 1.5 miles taking 12.45, now im down to 10.09. Cardio is a big part of the running. I used to eat a banana and drink water before going out. I would be out of breath so fast and wanting to stop after. I tried it with no water or banana and I was able to run further without feeling the need to stop. Try it you might be suprised. Also make sure you have plenty of god carbs, they will give you then energy you need and the protein to build the muscle.