New to Running - Any advice

slingerz

I recently completed my first 5k race in 29 mins without any focused training and would like to improve my times to initially beat the 25 min mark with the 20 min mark being the ultimate target.

I cannot find a guide on what sort of training I should do for this type of goal. after my first race I had serious pain/stiffness in my lower back/hips which has only eased after about a week.

Any advice/hints/tips/suggestions?

JohnnyCrash

http://www.boards.ie/vbulletin/showthread.php?t=2056503727

PaulieYifter

Well done on your first race.

The link ^^^ above is full of info.

Maybe look here for a plan: http://halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance

slingerz

Cheers for the links, none of the threads seem to mention any core training, is not not considered helpful for 5K/10K runs?

ecoli

slingerz wrote: »

Cheers for the links, none of the threads seem to mention any core training, is not not considered helpful for 5K/10K runs?

It is very much so but normally new people to the sport will not have time to dedicate any more time than the running aspect requires let alone the additional supplementary work

If you have the motivation and time by all means I would recommend this sort of work but supplimentary work should be seen as additional to runs and not as a replacement

Here is a fairly basic one that is good for beginners to do 2-3 times a week

This core routine was purposely kept short and simple, so that it can be done anywhere and only takes a short period of time (5-15 minutes) to accomplish. The 4 exercises included are as follows:

Push-Up
Standard push-up, up on your toes, body straight, arms straight, hands directly under shoulders, lower to within an inch or two of the ground and push back up. If the athlete can’t do more than 5 with correct form they can do them from their knees instead of toes until they have strengthened themselves up.
1-2 sets performed of as many as you can continuously do without straining or modifying form.

Bicycle Crunches
Starting laying on your back with hands interlocked behind your head, use your stomach muscles to raise your upper body rotating your right elbow towards the center, while at the same time raising your feet off the ground and bringing your left knee up to meet your right elbow in the center, then return to original position and repeat with left elbow and right knee.
1-2 sets performed of as many as you can continuously do without straining or modifying form.

Prone Alternate Arm & Leg Raises
Start in a prone (face down) position on the ground with your arms over head. Slowly raise your left arm and right leg until your hand and foot are 6 inches off the ground simultaneously. Then slowly lower them. Now repeat with your right arm and left leg.
1-2 sets performed of as many as you can continuously do without straining or modifying form.


Dynamic Plank
Support yourself in a prone position up on your toes and forearms with your hands together. Now slowly raise and lower one foot up 6 inches and then lower it and raise the other foot so one foot is always moving.
Do this for as long you can (up to 2 minutes) without straining or modifying form.