running for dummies
- JV911
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running for dummies
Postby JV911 » Wed Feb 18, 2009 12:21 pm
background: recently took up running on the treadmill at the gym to improve my cardio (i find it easier to pace myself with a speedo in front of me) would prefer to be on the bike but alas time constraints dont allow.
have gone from barely being able to run 1km in 7 mins to achieving my goal of 5km in 30min and further improving the time down to 28m30s (AT) 10.5km/h. this has no doubt helped my cycling and vice vesa having become addicted to riding hills on the weekends
i dont have a particular goal in mind other than further improving my fitness, which raises my question of where to focus my efforts. should i:
- increase the time spent running at a given intensity/speed
- increase the intensity/speed at which i run for a set time
- increase the intensity/speed (moreso than in point 2) for a given distance thereby bringing my PB down
???
i'm leaning towards option 2 or 3 as i like to have time to do free weights at the gym too but was wondering what those with more experience suggest. IMO both have their merits i.e from a roadie perspective #2 could be compared to a crit race over a set time and #3 a road race over a given distance
thanks,
JV
- Strawburger
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Postby Strawburger » Wed Feb 18, 2009 12:50 pm
Do a set distance (say 500m) and increase the speed (time).
1.
500m at (your current cruise speed)
rest (or slow jog) for 30sec
repeat
rest (or slow jog) for 30sec
2.
500m at (current cruse speed + a little more)
rest (or slow jog) for 30sec
repeat
rest (or slow jog) for 1min
3.
250m and up the pace further - fast jog
rest (or slow jog) for 30sec
repeat
rest (or slow jog) for 1min
work your way back so 1-2-3-2-1
You will get far more benefit out of this than running at a constant speed for xx kms for xx time.
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Postby Strawburger » Wed Feb 18, 2009 12:53 pm
- JV911
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Postby JV911 » Wed Feb 18, 2009 1:14 pm
what i've been doing recently is increasing the pace which again is easier to manage on the treadyStrawburger wrote:oh, and increase the speed once your fitness improves, don't limit yourself to the same pace each week
10min (AT) 10km/h warmup
5min (AT) 10.5km/h
4min (AT) 11km/h
3min (AT) 11.5km/h
2min (AT) 12km/h
1min (AT) 12.5km/h
walk
of some combo of time and speed depending on how much time i have i.e last night i only had 15mins so i went harder sooner
i find that if i try and go straight from 10 to 12km/h i'm knackered sooner than if i had worked up to it
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Postby brendancg » Wed Feb 18, 2009 2:29 pm
Get yourself a heart rate monitor and run to heart rate not speed. You will notice a marked improvement with both endurance and if you do the intervals as mentioned above recovery.
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Postby JV911 » Wed Feb 18, 2009 2:30 pm
i'd like to do a bi...i.e a tri without the swimming (go on admit it, you'd like to do a bi too )Ant. wrote:As far as training goes, you could do worse than actually racing
say 20km bike & 5km run
yea i've heard that and try to vary the incline a bit up to 3% maxbrendancg wrote:Be careful, running on a treadmill doesn't always equate to the road if you decide to move on to the road
- Strawburger
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Postby Strawburger » Wed Feb 18, 2009 2:31 pm
I'd throw some rests in there and have higher steps like the one above rather than the gradual increase.JV911 wrote: i find that if i try and go straight from 10 to 12km/h i'm knackered sooner than if i had worked up to it
For what you want to get out of it (improved cardio & fitness), don't look at total km's run at the end of the session, look more for intensity of workout and how well you are recovering at each of the rests. If it's too easy, make the rests smaller and the duration of run longer.
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Postby Strawburger » Wed Feb 18, 2009 2:33 pm
+1brendancg wrote:Be careful, running on a treadmill doesn't always equate to the road if you decide to move on to the road. To be roughly equivalent to running on a flat piece of road, the treadmill needs to be on incline 2.
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Postby ni78ck » Wed Feb 18, 2009 3:10 pm
running on flat ground will make you fitter, but once your legs get use to it they will not really get much stronger.
recently i have done some training outside of cycling and we run along the coast where we have many inclines (calf and hammies) and many declines (quads). i feel much stronger in the legs. i may not ride for a week, and when i do im always quicker than the last time. i find its really working for me.
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- JV911
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Postby JV911 » Wed Feb 18, 2009 4:45 pm
TV in the gym helps...esp when they have the the adult's channel (gym is in a hotel at the rocks)ni78ck wrote:i find running on a tread mill very boring, and also they are not too accurate in reguards to distance and speed
yea speed/distance may not be accurate but at least its something to guage myself against
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Postby ni78ck » Wed Feb 18, 2009 5:12 pm
congrates on your 1000 posts!JV911 wrote:TV in the gym helps...esp when they have the the adult's channel (gym is in a hotel at the rocks)ni78ck wrote:i find running on a tread mill very boring, and also they are not too accurate in reguards to distance and speed
yea speed/distance may not be accurate but at least its something to guage myself against
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- casual_cyclist
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Postby casual_cyclist » Tue Feb 24, 2009 1:46 pm
I triathlon without the swimming is a duathlon. My brother used to compete in Melbourne in duathlons because he is not a strong swimmer.JV911 wrote:i'd like to do a bi...i.e a tri without the swimming (go on admit it, you'd like to do a bi too )Ant. wrote:As far as training goes, you could do worse than actually racing
say 20km bike & 5km run
yea i've heard that and try to vary the incline a bit up to 3% maxbrendancg wrote:Be careful, running on a treadmill doesn't always equate to the road if you decide to move on to the road
I couldn't find any duathlons in Perth though.
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Postby ni78ck » Thu Feb 26, 2009 8:27 am
where can we find details?JV911 wrote:sweet...thanks for the heads upHebden wrote:Hi JV,
Not sure where you are in Sydney, but the Penrith Triathlon Club run Duathlons in the Winter at the Regatta center, once a month I think.
penrith is a bit of a mission but sounds like fun
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- JV911
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- JV911
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Postby lang » Sun Mar 08, 2009 9:18 pm
Regarding the three training options you listed, I reckon it depends on your running goals and what you enjoy.
+1 for using a HR monitor. So so useful when you are starting out in running. You run to HR, not speed. Then over time you'll notice your speed at a particular HR goes up, naturally.
- Andrew69
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Postby Andrew69 » Wed Mar 18, 2009 8:29 pm
Yep.lang wrote:+1 for using a HR monitor. So so useful when you are starting out in running. You run to HR, not speed. Then over time you'll notice your speed at a particular HR goes up, naturally.
Also check out Daniel's Running Formula. Very, very good book.
If you are serious about running faster, slow down!
Sounds stupid I know, but its true. Spend a couple of months running at 75% of your max HR, build a good base, and then worry about speed.
You will be surprised just how fast you get by actually running slow...
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- Thoglette
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Re: intervals
Postby Thoglette » Sun Apr 05, 2009 1:44 pm
Add some hills.Strawburger wrote:Try interval training (pyramid training)
Learning to adjust your stride/cadence both up and down to control your heartrate is multo importanto.
Plus, going down hill will get your legs used to the longer stride you will need to increase your flat-land speed.
Finally, don't forget to spend some time on non-hard surfaces (grass, sand, gravel).
Running just on the road uses only a select group of muscules/tendons and leaves you exposed to injury from the first stumble or cracked pavement. Just be aware that your cardio fitness will be much better than your ankle/knee fitness, so start with short, gentle bits in the middle of your runs (particularly sand and gravel, which can be very tough on untrained joints)
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Re: running for dummies
Postby bouncer1979 » Sun Apr 05, 2009 8:27 pm
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Re: running for dummies
Postby casual_cyclist » Tue Apr 14, 2009 10:15 pm
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Re: running for dummies
Postby Thoglette » Wed Apr 15, 2009 10:35 pm
It sounds stupid but: run slowly. Short, quick steps (just like spinning)casual_cyclist wrote:I suck at running. I want to learn to run to do some tri's next year, but struggle to run 1km. I manged 700 metres tonight before I conked out . Will try for the big 1km on Thursday
And don't run far at first - your cardio fitness is probably far better than the state of your knee/ankle ligaments and muscles.
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