I knew I was out of shape but I didn't think I was this bad when it came to running. I just started running for the first time in a while. I ran one mile in 13 min and 53 seconds. That is pretty bad for the standards in boot camp, I know. What can I do to improve this time? help please

quote:

Originally posted by NAR7KX:
I knew I was out of shape but I didn't think I was this bad when it came to running. I just started running for the first time in a while. I ran one mile in 13 min and 53 seconds. That is pretty bad for the standards in boot camp, I know. What can I do to improve this time? help please

Keep running.


And no, I'm not kidding around, but do so smartly. Don't run everyday but work on cardio though. Run a few times a week and work your way up to doing a mile and half. Building your endurance will help, but mix up your workouts, run one day, weights, biking, stairs, run again and so on.

Like crabby said, keep running.

Also, when you can, try to walk everywhere vice using a car.

If you want to look up running programs visit runnersworld.com as they do have training programs for folks that are in your basic condition.

Biggest thing is don't give up.

I won't give up. I'm determined to be in the best shape before I join. I've got push ups and sit ups down.

So I shouldn't run every day? I was planning on doing it once a night. Or should I do it once every other night?

You can run every night, but you gotta be careful. Just starting out I would recommend every other night until you get used to it. I'm inclined to go with what crabby advises as it's real easy starting out to get injured by going too hard and too fast.

What you can do as well is run intervals at your local track - maybe do a lap to warm up, push yourself for a lap, and then an easy jog for the third lap, just to cover the distance. As you get more comfortable you can maybe do a warm up lap, two laps at a steady pace, and then an easy jog for the fourth lap to recover. Then do two more laps at the previous pace and a final lap to cool down. As you build endurance you can increase speed and distance, but do so gradually.

Good luck.

I'd say you have two options.

1) interval training. Do 10 laps of a standard 400m track, run the first straight, walk both curves and spring the second straight. Keep this up 3-4 times a week for a month, and you'll be fine. This is what I do to get my 1.5mi time down. My last PFA (APR2009) was 10:27, I'm down to 8:50ish using this and some general weight loss.

2)If you insist on working on it daily, Run as you wish 3-4 times a week, making sure to work up a good sweat for a lack of better qualitative measurement. The other days of the week, get on the stationary bike and ride for 30 minutes at a cadence (RPM) between 90 and 115. This is great cardio, and will help build the slow twitch muscles in your legs.



Now, one other thin I want to hit on, is that you'll learn in boot camp that running is 15% ability, and 85% mental. Sure, you have to be in somewhat decent shape to pull down the best times. But for the most part, how hard you're willing to run for the SHORT 1.5 Miles that matter comes down to your ability to push through the discomfort. I work with a lot of guys who don't work out as they should, and they couldn't give you a passing PFA score 5 consecutive times in a given week. But for that one time that really matters, they can push out a good-high or better. IM NOT SUGGESTING THIS FOR TRAINING PURPOSES, I just to point out that if you can get over the mental aspect of a painful run, you can pass when you really need to. But don't be THAT 3-Mile-A-Year-Club guy in your command.

I'm no running expert, but I've just started doing running exercises to train for bootcamp so that I'll be ready beforehand. At first I couldn't run for more than 1-2 minutes before my mind was screaming at me to stop, but here are some tips that helped my runs last longer.

I find that walking for around 5-10 minutes before starting my running routine helps to make my runs last longer.

Work on your breathing. Breathe with your diaphragm (stomach breathing), and not with your chest. A good way to check this is to see if your chest and shoulders rise while you're running. And take long or slow breaths and exhale slowly. It might not seem like you get enough oxygen at first, but keep working on it and you'll feel a lot better when you get used to stomach breathing.

Also, I don't know why, but I feel a WHOLE lot better when I run while holding my head up high. I don't mean looking up, but keeping your head pointed straight forward. It's weird, but it helps.

I'm not sure about running every day. I stick to running three days a week (M, W, F). There's a whole bunch of running regimens out there, especially on Military.com, so find one that appeals to you. Here is what mine is like:
Walk 30 minutes Monday, Wednesday, and Friday for two weeks. Then for the next week, run 2 minutes and walk 3 minutes, and keep the cycle up for 25 minutes. The next week, run 3 walk 2. Then run 4, walk 1. Then after that try running nonstop and see how far you go in 25 minutes.

Also, I've read in several places that you have to take it easy when you're in your third week of running. Supposedly that is when you have a high chance of getting injured.

Well so far all of that has been working for me. My mind and breathing can now last longer, but I'm not sure about my leg muscles yet.


Well good luck!

Something else that wasnt mentioned but is possibly the most important component to a good running regime is your choice of shoes. You need a good pair of running shoes that are used for running and running alone. You can save yourself a lot of pain in your shins, knees and hips by buying a decent pair of running shoes that fit your running style. If you can afford it i'd recommend a running shoe store. They can help you find a pair thats going to match your running style.

Also you should always warm up well. You NEVER want to run cold. Thats how you end up injured. I typically do a ten - fifteen minute light jog (probably less for you because you're just starting out)Then i'll do active stretching stuff. Afterwards it will be non-active stretching. This should help to prevent injury and sorness.

You're also going to want to be hydrated. Drink lots of water. Might as well start now. They stress hydration A LOT at boot camp.

Good Luck!

You should check out the "Couch Potato to 5k" running program. Seriously, that's what it's called. A friend of mine who now runs triathlons recommended it to me (as I'm in horrible shape too) and it's been amazing. It starts out slow (almost too slow) and then progresses over 9 weeks to have you running a 5k (about 3.1 miles). Once you're there, run that 5k at least 3 times a week and I'm sure our running portion of the physical won't be as bad. Good Luck!