Running - Saxperience

Ryyy · 4th February 2010, 19:23

Now I know most people on here stick to strength work, building muscle mass etc...

So how many on here keep their cardio-levels up.

How often do you run / jog?

Distance you cover?

Best Effort Time

Ryyy · 4th February 2010, 19:33

How often do you run / jog? Atleast twice a week

Distance you cover?Anything from a mile to 4

Best Effort Time 9:21 for a mile half

Leooo · 4th February 2010, 22:18

I think cardio is the hard work and lifting weight is the easy part. I take my hat off to people who can run for such long distances. I have not ran for a bit, I used to go 3 times per week before work, not sure on distance. I prefer to skip now though, should do both really

Ryan^p · 5th February 2010, 01:35

3x track sessions.

usually with 10-15min long run warm up.

1-2 hill sessions a week, either 45min warm up then 10 fast hills, or a session of mixing hills different speed, gradient etc.. and run to the next.

Dont know any mile times or worry about them as I dont run on treadmills or run over 600m on the track

tuft · 5th February 2010, 14:21

just started running tidy in the last two weeks. down 3.5miles in 30 mins which I was happy with. something to improve on.

would it be better to try and run comfortably for 30mins everytime and then build the speed / distance up or try and run for longer?

Ryyy · 5th February 2010, 17:10

Quote:

Originally Posted by Ryan

3x track sessions.

usually with 10-15min long run warm up.

1-2 hill sessions a week, either 45min warm up then 10 fast hills, or a session of mixing hills different speed, gradient etc.. and run to the next.

Dont know any mile times or worry about them as I dont run on treadmills or run over 600m on the track

I wouldnt mind using my local track tbh. Used to blitz the 100m and I loved it.

I Just run round the block until it equates to about 2 miles tbh.

carl · 5th February 2010, 17:58

I went for a jog back In July did about 14 miles but when I got home I felt a pain In my inner calf ... shin splints! Just started to heal now! Torture seriously, stick to roads or grass over offroad terrain and wear suitable running trainers peoples It's not worth It at all!

Ryyy · 5th February 2010, 18:04

Quote:

Originally Posted by carl

I went for a jog back In July did about 14 miles but when I got home I felt a pain In my inner calf ... shin splints! Just started to heal now! Torture seriously, stick to roads or grass over offroad terrain and wear suitable running trainers peoples It's not worth It at all!

Whats shin splints? Is it like compartment syndrome?

And was that not due to not stretching off properly or just the surface?

carl · 5th February 2010, 23:31

Quote:

Originally Posted by Ryyy

Whats shin splints? Is it like compartment syndrome?

And was that not due to not stretching off properly or just the surface?

Anyone can get shin splits, It Is a where the muscle In your calf tears from the bone usually on the inner or the outer of the calf. It Is caused by unbalanced feet when they hit the ground. Commonly known as over pronation or under pronation (a perfect alignment Is called neutral)

http://www.riseley.com.au/pics/footcorrection.jpg

As you can see from the image the left leg Is fine but the right Isn't I had that and so do many other runners and In time It causes stress to the muscle and causes It to tear away as your leg twists when It hits the floor. You fix It by buying some structured and support running shoes or wearing orthotic insoles In your shoes (just a insole with a wedge underneath to keep the foot straight) This Is near enough right and they are a killer to recover fully from a runners nightmare. If left untreated and you keep running with It you can get a stress fracture and all sorts.

Ryan^p · 6th February 2010, 18:22

anyone doing running should be wearing decent shoes anyway.

Road running often causes alot of problems for people because of the hard surfaces, plus the issue with running along pavements in the uk is the drop curbs cause mechanical issues everytime you go past someones driveway.

Tracks are good if you can get on them, they ar e a rubber compound and generally not to hard as we dont have super hard/fast tracks in the uk really.

treadmills are crap, and totally inacurate, people think they have run 10miles on them but infact have used as much effort required to run alot shorter distances, the bed carrys the foot from the placement to the end of the stride, in reality you have to do this yourself, so strength gains and stability of the hips etc.. is alot more benificials from proper running.

Ryan^p · 6th February 2010, 18:22

Quote:

Originally Posted by tuft

just started running tidy in the last two weeks. down 3.5miles in 30 mins which I was happy with. something to improve on.

would it be better to try and run comfortably for 30mins everytime and then build the speed / distance up or try and run for longer?

increase the pace first, then increase the distance.

tuft · 7th February 2010, 12:08

Quote:

Originally Posted by Ryan

increase the pace first, then increase the distance.

sounds good. whats a decent time for 1.5 miles? done it in just under 12 minutes friday?

Keifer1903 · 7th February 2010, 12:30

i do alot of running personally, always playing football! prefer doing fartlek training as its more accurate to the sport

Keifer1903 · 7th February 2010, 12:31

Quote:

Originally Posted by tuft

sounds good. whats a decent time for 1.5 miles? done it in just under 12 minutes friday?

well the army see a good time for 1.5 miles as about 8 or 9 minutes! i would say a good time is about 10 or 11s so your going really good.

carl · 7th February 2010, 12:42

Quote:

Originally Posted by Keifer1903

well the army see a good time for 1.5 miles as about 8 or 9 minutes! i would say a good time is about 10 or 11s so your going really good.

Yer I did Army selection In November got 9 mins 30 secs on the 1.5 mile run, but it was beside a river on a old railway track and raining heavily so puddles and terrain was awful to run on and certainly slowed me down

Ryyy · 7th February 2010, 12:45

Quote:

Originally Posted by tuft

sounds good. whats a decent time for 1.5 miles? done it in just under 12 minutes friday?

Well I managed a 1.6 mile in 9.36 the other day and that's just because I wanna get rid of my asthma and join The Army!

P90PTS · 7th February 2010, 14:11

The best mile i have covered according to my Nike+ is 4:19 and that was my 3rd mile from 7. But that was before i gubbed my knee.

My old man used to run a 5:47 1.6 mile

Ryyy · 7th February 2010, 15:40

Quote:

Originally Posted by P90PTS

The best mile i have covered according to my Nike+ is 4:19 and that was my 3rd mile from 7. But that was before i gubbed my knee.

My old man used to run a 5:47 1.6 mile

That's impressive mate.

Anything under 10 mins for a mile half is very good and anything below 9 is even better.

I can do a 5 minute mile which ain't owt special like.

vtrchris64 · 7th February 2010, 15:46

Best i have done is 10min 20 for 1.5 miles training for the navy. This was done on a treadmill though.

Was quite pleased with that considering all i ever do is weight train

scot-ish · 7th February 2010, 16:29

Quote:

Originally Posted by P90PTS

The best mile i have covered according to my Nike+ is 4:19 and that was my 3rd mile from 7. But that was before i gubbed my knee.

My old man used to run a 5:47 1.6 mile

i fail to believe that, im sure in another of your posts youve said your quite a big guy, well atleast not a stick man.

now 4.19 is a seriously fast time, for a mile on its own, nevermind a mile within a 7 mile run.

and then your dad, thats an even bigger one to believe, you and your dad must have some fun telling stories to each other

the world record for a mile is 3mins 43 seconds

your dad running 1.6 miles in 5:47, that makes his average pace for a mile at 3:37( a fair improvement on the world record dont you think?)

seems a bit far fetched mate