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Is the first jog always the most demanding?

  • 27-01-2016 2:18pm
    #1
    Hammer89
    Registered Users, Registered Users 2 Posts: 3,003 ✭✭✭


    Been training recently and noticed that I'd be in bits after my first lap of a rugby pitch. Okay I'm not very fit regardless, but just wanted to know if it was normal.

    I'm not training for anything specific - just trying to get a bit fitter.


Comments

  • #2
    demfad
    Registered Users, Registered Users 2 Posts: 3,182 ✭✭✭demfad


    Hammer89 wrote: »
    Been training recently and noticed that I'd be in bits after my first lap of a rugby pitch. Okay I'm not very fit regardless, but just wanted to know if it was normal.

    I'm not training for anything specific - just trying to get a bit fitter.

    Do you stay in bits or does the run feel easier after a lap? How far/long is the run?


  • #3
    Hammer89
    Registered Users, Registered Users 2 Posts: 3,003 ✭✭✭Hammer89


    It's the perimeter of a rugby pitch. And it's hard to know whether or not it gets easier because I don't do the lap in the same way; I sprint the length of it and then jog the rest of the way until I'm back at the starting point.


  • #4
    [Deleted User]
    Posts: 50,630 ✭✭✭✭ [Deleted User]


    As the saying goes "the first mile is a liar" :)


  • #5
    demfad
    Registered Users, Registered Users 2 Posts: 3,182 ✭✭✭demfad


    Hammer89 wrote: »
    It's the perimeter of a rugby pitch. And it's hard to know whether or not it gets easier because I don't do the lap in the same way; I sprint the length of it and then jog the rest of the way until I'm back at the starting point.

    Ok, but how many laps you doing?

    You need to do an easy jog at first even for 2 laps to get the body warmed up and to increase your heart rate. Be controlled in the sprint part. Just try and run it smoothly. The more you can do like that the better the benefit.

    Also, do some runs with no sprints, just easy.

    Are you training for anything in particular?


  • #6
    Hammer89
    Registered Users, Registered Users 2 Posts: 3,003 ✭✭✭Hammer89


    I'm not really training for anything in particular. It's more of a test to see if I can reach the kind of stamina needed for sport like rugby. If I can, then I'd consider going back to playing it. That's why I need to sprint - I say sprint, but it's about 70% of my full speed - the length of the field and then jog back to my starting point. It replicates the intensity of a match-type environment.


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  • #7
    demfad
    Registered Users, Registered Users 2 Posts: 3,182 ✭✭✭demfad


    Hammer89 wrote: »
    I'm not really training for anything in particular. It's more of a test to see if I can reach the kind of stamina needed for sport like rugby. If I can, then I'd consider going back to playing it. That's why I need to sprint - I say sprint, but it's about 70% of my full speed - the length of the field and then jog back to my starting point. It replicates the intensity of a match-type environment.

    You'll get the stamina if you build slowly. Dont do that every day. I would run for 15-20 minutes easy and then try 6-10 of those. Build from there. Every second day, no sprinting at all. Build a base at first.

    You also need to build strenght . Find a shallow hill. Fast up it (10s) but not all out. Recover fully. Same again. Pressure comes on legs and not on lungs yet. If youre gasping too much you cant get the work into the legs to get them strong. When the legs are strong and youre fit, start to put a lot of back to back sprints together to replicate match intensity. Dont jump straight to that before youre ready.


  • #8
    Hammer89
    Registered Users, Registered Users 2 Posts: 3,003 ✭✭✭Hammer89


    By virtue of the fact that I almost certainly cannot jog for 20 minutes, you're probably right. I'm doing too much too soon. Would you recommend a C25K program before I start increasing the tempo and intensity?


  • #9
    demfad
    Registered Users, Registered Users 2 Posts: 3,182 ✭✭✭demfad


    Hammer89 wrote: »
    By virtue of the fact that I almost certainly cannot jog for 20 minutes, you're probably right. I'm doing too much too soon. Would you recommend a C25K program before I start increasing the tempo and intensity?

    You can try that but you do need to start the speed/strenght stuff with rugby
    Look at a training plan but sub in 2-3 days involving some speed/hills after a few weeks.

    E.g Speed: warm up 2 laps. start Sprinting the endline (70%) and jogging the diagonal, Nice and controlled. After 2-3 weeks, alternate sprinting endline or sideline and jog diagonal. Extend the number of reps (sprints) very gradually each session.
    E.g Hill: 10s and walk back. Controlled, no gasping. stop session when legs are tired. No exhaustion. Extend number of hills v gradually each session.

    So you could look at a plan for structure but sub in one of those each a week.
    When you are feeling fit after a couple of months you can reduce recoveries to make it more like a match. Your legs will be strong before then anyway. You went get them strong enough (running wise) by diving straight in.


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