Topic: Running: Training, Problems, Techniques, Questions, etc

[toms3]

Christopher, thanks for the tips on running.

However, how do they actually apply to military training?  You don’t have to run a marathon in the army.  Generally speaking you don’t have to run under 10 mins for the 1.5 (only for special jobs).   I feel physical training for the military needs to be a bit more specialized, closer to the training of a triathlete.  I am sure the Infantry members can confirm that they don’t always get “easy” days at work.  Can your tips be applied to this…to individuals that have to carry heavy weights for long distances, then drop them and move fast into their positions.  Then dig a hole, then run over to a truck of ammo and unload it.  Do you see what I am getting at?

I believe that the training should be tailored to the job.  I have found success by running anywhere from 200-meter sprints and hill repeats to 5 to 10 k long runs.   Within these same workouts I incorporate strength and muscle endurance work.  I watch for the signs of “over training” and take proper rest days to allow for recovery.  I am “old guy” with a 9:30 1.5 Km as my best time (May 03), I must be doing something right.

What’s is your thoughts?  Do you have any tips to target the training to the job?

Thanks

 

[Christopher]

Digger,

It‘s a good point. Obviously, if your job requires high strength (such as heavy weights) or bursts of speed, you would think that heavy anaerobic training would be suitable. On the other hand, if you‘re doing long distances, cardio training will be the best way to go.

What you‘re doing right now, in essence, is handling both. Anaerobic/aerobic training. 200m sprints and hill repeats take their toll on your anaerobic system, while your longer runs test and improve your aerobic system.

In the same way, the training program that I have stated above also does the same. You have both hard, anaerobic days (85%), and easy cardio days (70%). It stresses both cardio and anaerobic. I have just noticed that people usually complain that they plateau, or do not see any improvement over a period of time. That is because they overstress themselves on their ‘easy‘ cardio days, and burn out.

I‘d argue that any training program that includes both would be tailored to the military, even if you are not a competitive runner. After all, if your cardio sucks but your anaerobic system is good, your distance running will suffer. That is the downfall of many ad hoc training programs. Many recruits think if they run hard every day, they will see improvement. They will not. Maybe in the anerobic aspect, but not in the cardio aspect.

For the soldier, I‘d say balance is the key. An infantryman has to draw both from his aerobic and anaerobic stores, and obviously has to have both of them developed. However, specifically for the soldier - I‘d say cross-training is of great importance. Runners don‘t usually focus too much on cross-training, but I think soldiers should. Skills such as swimming (after all, you‘re tested on it) and cycling could be incorporated into your training regimen. After all, one day you could be running into a trench.. The next you could be swimming in a lake.

[toms3]

Thanks again

Can you briefly explain the difference between anaerobic/aerobic conditioning?  Also, how long is long run?

[Christopher]

Aerobic conditioning trains your body to utilize fat, instead of glycogen. Aerobic power is used for long distance running (typically beyond 1 mile, give or take), and is typically associated with slow-twitch muscle fibres.

Anaerobic conditioning trains your body to withstand high bursts of speed or strength for a short period of time, without surpassing your lactate threshold. This is typically associated with fast-twitch muscle fibres, and shorter running distances (intervals, track workouts).

As for long runs - it depends on you, and what you‘re comfortable with. Veterans sometimes go for 3 hour runs, while new runners usually just go for fifteen or thirty. A good rule of thumb is that your short (anaerobic) run is half of what your long (aerobic) run is. But you run your short one at a faster pace.

[Arty]

With time (a month or so), your easy days will have you running at a fairly respectable clip, and your pace will increase dramatically, both at your slow pace, and your hard pace.


Christopher, would you please elaborate on this?

[Spartan]

I did a search about running and came up with some running routines but my question is i‘m trying to get started in running regularly, I‘m just wondering should I be running with weight in a back pack, (knew my univ textbooks were good for something  :p )
is it bad to? is it better to?
should I do a combination of both running with/without weight as well things like wind sprints...
or should I just run with out weight, and do long runs and things like wind sprints etc?

Thanks in advance,

[*CDN*Blackhawk]

If I were You I would start off with just runing, eventually maybe work your way up to running or jogging with 20-30 lbs, but i wouldnt worry too much about that, just make sure your cardio is good.

When i Was in Basic, we didnt really run with weight on our backs, we did alot of forced marches with full gear on though.

[CheersShag]

Moderation is important;
Don‘t kill yourself but always increase the level so you don‘t become to complacent with regards to how much you can do. As far as I know running with weights on your back won‘t do anymore damage then normal running.

Forced marching with heavy heavy weights on my back is something I did and noticed a significant improvement in my stamina (I share the textbook sentiment, add a dozen rocks and you should be able to tow a car in a few weeks    )

[xFusilier]

I would say no.  All running with wieght will to is increase the possibity of you injuring yourself.  Especially if not used to running as your lower limbs will have to get used to the strain from the impact of your body weight let alone another 20-30 lbs. My suggestion is, if you are new to running go to  this site and pick either the 10K or 5K training plan depending on your level of fitness.  Should you still wish to train with weighted loads simply do a forced march on your days off.

[Army_Deej]

I am training for basic training, and i just can‘t run long distances!!  i have tried alot of stuff, but i just can‘t run long distances in a certain ammount of time!  if u have any advise, please tell....

[CathTaylor]

There are a lot of thread concerning this topic to a search and you find what you are looking for. How far are in the process?

[bobthebui|der]

be consistant and keep going. You may not be noticing the improvements yourself, but they‘re there.

I finished my BMQ and Im finished my SQ in 2 weeks. I just realised that my physical condition had improved ALOT the other night when i ran with my buddy.

Theres lots of different ways people will say to get your cardio up. But the best way is to simply keep running and be regular about it.

Whats slowing you down? Your breathing or your legs tiring out?

[Andy_d]

The good thing is you still have 2 months if you‘re going for summer reserve training.

Just jog 4-5 times a week. Don‘t let up, get up how ever early you need to do this.

Trust me you‘ll see results!

And make sure its jogging, try to do it before you eat breakfast as it will help prevent stitches. I‘m lucky in the fact theres a pre-measured route near my house.. if theres anything comparable or you have access to a health club with a treadmill you‘re set. If you have the club access you can switch it up with biking/stair master.

Lastly, if you haven‘t done your physical test yet you will do fine even if you aren‘t quite at the 2.4 k in 11:57 or whatever it is. I was about 30-45 secs behind that when I took it and still passed the cardio test.

[kbowes]

Originally posted by Andy_d:
[qb]And make sure its jogging, try to do it before you eat breakfast as it will help prevent stitches.  [/qb]

Never heard ‘stitches‘ in such a context before...what does it mean?

Thanks

[quebecrunner]

increase your mileage or the time that you spent running by 10% per week. Try to run longer the week end. Also, do it slowly. For example, let‘s say that you usually run 20k per week:
Monday:gym/cycling
thuesday: 4K easy running
wednesday:gym/swimming
Thursday: 4k with pick-up (accelerate the pace for 20 sec about 10-20 time)
Friday: 4k easy running
saturday: off
sunday: 8k very easy. If you have to take walking breaks, do it. The goal is to finish it whenever the pace.  

for pacing, you should be able to speak with someone during the run. Your breath should be regular.

Adjust this little training program with your weekly mileage. You should increase only the long run on sunday: its the most important.

And go to the gym!

[Andy_d]

Stitches are the pains you get in your sides when you jog. Its generally attributed to jogging too soon after you eat or poor breathing in my experience.

I get them slightly if I do PT between lunch + dinner or a few hours after dinner, if I do PT right when I wake up before I eat anything during the day I‘m fine.

[Army_Deej]

it is my breathing that is getting me, Sh0rtbUs, like after about 1.5 km, i just start taking really big breathes, and it makes me slow down.

[Bert]

DEEJ

Improving the cardio is a process.  Be patient.
If your‘re running and getting out of breath
and you‘re slowing down, don‘t worry about it,
just slow down.  You‘ll catch your breathe
and you‘ll learn to regulate the breathing better.
Week after week you‘ll go farther and the pace will pick up.  

You may want to mix up the pace.  One night a week, run quickly or do sets of sprints.  Another night, run slowly but steadily for distance.  Another night, run steady for 2 kms then do a few short sets of sprints, then walk for a kilometer
at the end.

[WB]

One thing I‘ve found is that its better to be more concerned about time then it is about distance. Say you want to go for 30 mins. Set your watch on a "timer" or the "chrono" function and start running for as long as you can. Then when you can‘t run, walk untill you get your breath back and run again.

Even if you spend more of that 30mins walking then running at the start, I guaruntee that if you stick to it you‘ll eventually be able to run the whole time. After you can run for the 30mins, set your time for 40 mins and proceed in the same way.

The secret to running is getting over the "hump". Usually between 15 and 25 minutes in I‘ll get to the hardest psychological point in my own runs. But after that your mind shuts off and you get into your "zone". Your pace will increase without you noticing, and you realize that you can go on for quite some time. Once you get out there and feel yourself get past that hump a few times, everything becomes easier. Even when you‘re feeling like a bag of ****, you can just look at your watch and say "Yup, a few more minutes and my mind will be wonderfully numb".

I hope that helps!!

[space_sldr]

Make sure you stretch otherwise you‘ll get injured. Don‘t bounce your stretches either. Hold a position for a good 30 seconds. The least you should so are calf, hamstring and quad stretches. It help you alot in the long run.

[archer]

Originally posted by Ghostwalk:
[qb]
The secret to running is getting over the "hump". Usually between 15 and 25 minutes in I‘ll get to the hardest psychological point in my own runs. But after that your mind shuts off and you get into your "zone". Your pace will increase without you noticing, and you realize that you can go on for quite some time. Once you get out there and feel yourself get past that hump a few times, everything becomes easier. Even when you‘re feeling like a bag of ****, you can just look at your watch and say "Yup, a few more minutes and my mind will be wonderfully numb".
[/qb]

What Ghostwalk said is what has worked for me since I ‘re-started‘ my running after almost a year, even though i should‘ve started months ago.
You just have to plow through that hump, even if it takes talking to yourself.  I can‘t speak for running with a walkman because I don‘t have one. After you get over that barrier running will become easier.  Last week I was going for 25 minutes and after that I felt great and kept going trying to push to 35, but the treadmill shut off at 30, but hey, it felt good. I‘m off to do it again. Good luck!

[Allan Luomala]

I suggest going to the Running Room website: www.runningroom.com. There are a lot of good tips, for free, and there is an excellent (IMO) book that you can order from them, called Running: Start to Finish. He espouses a theory called the 10/1. All‘s that means is run for 10 minutes, walk for 1, and carry on. It‘s brilliant in it‘s simplicity.

I have been running for many years (army for 16 years) but I never "learned" to run, I just flailed around, and never got good at it, and the furthest I ran was 10km (44 mins is my best). Using the 10/1 theory, I ran 19km a few weeks back, and average at least 10km twice a week (training for Cabot Trail Relay). Stretching is key, and as noted in this book, and elsewhere, if you only have minimal time to stretch, stretch AFTER you run (better than not at all).

Anyway, as advised, try not to do too much too soon (one of my classic injury producers) and only increase your distance by 10% per week.

Running isn‘t the end all to get in shape, but it‘s (relatively) cheap, and you can do it anywhere. I recommend getting "fitted" for the proper running shoes to suit your running style and body. It takes a little bit of time but it‘ll save you pain. Plus, afterwards, you can use the advice that you gained from the salesperson at specialty running shops like The Running Room(assuming you buy the shoes from the specialty shop..... it‘d be cheesy to get their help, and then go elsewhere with that advice) and get shoes at the big box stores, for cheaper, after that. BTW, The Running Room gives 10% discount to military pers (with ID shown).

Anyway, I can‘t say that I "enjoy" running but it has helped me lose weight that I‘ve packed on over the years, and it does help clear my head. One thing that I did that has helped me run the longer distances (which I used to hate) was to get an MP3 player to listen to tunes (CD players skip, no matter how swanky they claim to be, and are heavy). I bought a Palm Zire 71 (on eBay), and it plays MP3‘s, takes photos, and is a good PDA, too boot. It‘s heavier than most MP3 players, but way more versatile.

Anyway, that‘s enough free plugs for businesses that will never reward me for my loyalty......

Hope this helped Deej (and others),

Allan

[Northern Touch]

Originally posted by Ghostwalk:
[qb] One thing I‘ve found is that its better to be more concerned about time then it is about distance. Say you want to go for 30 mins. Set your watch on a "timer" or the "chrono" function and start running for as long as you can. Then when you can‘t run, walk untill you get your breath back and run again.

Even if you spend more of that 30mins walking then running at the start, I guaruntee that if you stick to it you‘ll eventually be able to run the whole time. After you can run for the 30mins, set your time for 40 mins and proceed in the same way.

The secret to running is getting over the "hump". Usually between 15 and 25 minutes in I‘ll get to the hardest psychological point in my own runs. But after that your mind shuts off and you get into your "zone". Your pace will increase without you noticing, and you realize that you can go on for quite some time. Once you get out there and feel yourself get past that hump a few times, everything becomes easier. Even when you‘re feeling like a bag of ****, you can just look at your watch and say "Yup, a few more minutes and my mind will be wonderfully numb".

I hope that helps!! [/qb]

I guess its all really personal preference.  I find that if I concentrate more on distance, its easier for me to motivate myself because I can tell myself "only 5 more clicks to go".  I guess distance seems more solid to me then time, expecially since you could run 10 minutes really fast, or really slow, where as with distance, its 5km and ALWAYS 5km.  If your worried about time, you can always lengethen the distance of your runs  to 6 or 7km.

Just my .02

[spenco]

I‘ve been doing 3 mile runs at about 8:30/mile pace and 2 mile runs at 8 min/mile, would this be satisfactory at BMQ or should I step it up a notch?

[Andy_d]

I sure hope you can run a 8:30 km, miles are actually longer and depending on how you‘re measuring some people just like to do it in miles.

The treadmill I use is in miles so thats what I base my results on. 1.5 miles = approx 2.4 km.