Improving your personal best in running

[Sara516]

Re: Improving your personal best in running

@Southie

You used run/sprint in the context of not being able to keep it up for more than a minute. Sprinting cannot be done for more than a minute. It is anaerobic. Jogging, on the other hand, can be done for 30 min even for beginners.

You don’t want to start any run too fast. Use first five minutes to gently warm up with a gentle jog. Then you can get to a comfortable pace that you can maintain for say 20 min. Then 5 min warm down jog.

Baby steps. Soon you will be running for an hour continuis in 3 months.

well, what I’ve been doing (or trying to do anyway) is
High-intensity interval training - Wikipedia, the free encyclopedia

so I walk on the treadmill, at a slightly brisk pace, as a warmup. then jog for 3 minutes, run for 1. sometime, after the second or third cycle, I just get tired and walk

[Southie]

Re: Improving your personal best in running

@Sara516

well, what I’ve been doing (or trying to do anyway) is
High-intensity interval training - Wikipedia, the free encyclopedia

so I walk on the treadmill, at a slightly brisk pace, as a warmup. then jog for 3 minutes, run for 1. sometime, after the second or third cycle, I just get tired and walk

Cant comment on this specific workiut other than:

This is High Intensity after the 5 min warm up period. So it is meant to tire you out rapidly. They appear to claim this has same effect towards fat reduction as continuous long slow runs (aerobic).

This may work for you. To be a distance runner one has to build a base. By some long runs. Then convert that base to speed with some interval training.

For your fitness goal what you are doing may work.

[queer]

Re: Improving your personal best in running

sara, look up the c25k plan on google. its reasonably fail-proof. you can't really do high intensity interval work without the aerobic base to sustain it, as southie said. even then it can be a real puke-inducer if your pacing is off.

[Umer]

Re: Improving your personal best in running

@queer

finally ran my first marathon today - 3:55:01. :is: training was less than ideal, suffered the last 2-3 miles pretty bad. but happy overall.

Everything under 4 hours is very impressive. Well done. :k:

[Mehnaz]

Re: Improving your personal best in running

For me, interval training allows me to push myself beyond my limits. I will run at a speed of 5.0 - 5.7 for at least 2-3 minutes and then stop, do some weights/abs, come back and do the run again. It's like circuit training. I've increased the speed of my run without wanting to stop or pass out, which for me, is a huge accomplishment. :D

[Sara516]

Re: Improving your personal best in running

For me, interval training allows me to push myself beyond my limits. I will run at a speed of 5.0 - 5.7 for at least 2-3 minutes and then stop, do some weights/abs, come back and do the run again. It's like circuit training. I've increased the speed of my run without wanting to stop or pass out, which for me, is a huge accomplishment. :D

I did that today. Did a warmup, 2 cycles of the run/walk, abs and weights, and then back to the cardio. Dunno what was different, but I made it through the entire cardio workout (40 min total)....which is a small accomplishment. :D

[Guac]

Re: Improving your personal best in running

@queer

finally ran my first marathon today - 3:55:01. :is: training was less than ideal, suffered the last 2-3 miles pretty bad. but happy overall.

That is amazing! Congrats.

[Mehnaz]

Re: Improving your personal best in running

@Sara516

I did that today. Did a warmup, 2 cycles of the run/walk, abs and weights, and then back to the cardio. Dunno what was different, but I made it through the entire cardio workout (40 min total)…which is a small accomplishment.

Keep it up! :k: Circuit training with shorts bursts of intense cardio in between can be a phenomenal workout!

[Sara516]

Re: Improving your personal best in running

So based on some advice, I decided to cut down the cardio, and do it 21-24 minutes instead of 30+ that I was shooting for. Otherwise, I walk alot throughout the day (about an hour + added up). Ran an extra 2 minutes (that’s a big deal for me)

[KS09]

Re: Improving your personal best in running

I've been doing brisk walking at the gym, but i find i get bored easily. Can anyone suggest any playlist on youtube, or desi music that gets you energised? After about 10 minutes i get bored and wander off, but i'd really like to be able to go for an hour at least

[Southie]

Re: Improving your personal best in running

How about taking it outdoors. Listen to the birds. Watch the squirrels.

[ninja_hattori]

Re: Improving your personal best in running

How about taking it outdoors. Listen to the birds. Watch the squirrels.

one can stop walking while watching squirrels :D

[Southie]

Re: Improving your personal best in running

one can stop walking while watching squirrels :D

True. Squirrels are fun. Take break. Enjoy. Resume walk. Repeat!

[KS09]

Re: Improving your personal best in running

no squirrels in my neck of the wood.. we have drunkards and crocodiles

[queer]

Re: Improving your personal best in running

@Southie

Congratulations! Sub-4 by 5 minutes. That is superb. Well done!!

well if the lying gs gods ever figure out how long they have banned you for - ran a 3:44:xx on a hilly course last weekend. calling it quits on marathons for this year and plan on running a couple of 10K races in fall.

[Muzna]

Re: Improving your personal best in running

[queer]

Re: Improving your personal best in running

[Ansel]

Re: Improving your personal best in running

Some primary and simple workouts for 6 package abs are leg raises, the cedar, and the crisis, i have acquired coming back around 5 kg so far....

[_Lahore_Ka_Cheetah]

Re: Improving your personal best in running

Today, I ran 10 metres in half a second from my bedroom to the washroom, because I had to pee really bad.

[Southie]

Re: Improving your personal best in running

Outstanding! Keep it peeing!!

peenay waalon ko
peenay ka bahana chahiye