Starting my long road to getting in shape.

[syxx2003]

I've started working on getting in shape. I'm pretty confident in my situps and pull ups. My running is going to kill me. Right now I can barely run a mile. I'm just going to keep at it and get it up to where it needs to be.

[jrhd97]

Throw some sprints in with your running and you will be fine. Good Luck

[syxx2003]

What's that?

[Hologram]

A sprint is running as fast you can. If you want to increase endurance and speed, the fastest and most effective way to do that is to randomly throw in some sprints for a good 15 or 20 seconds while you're doing your endurance run.

So, instance, for a mile, I would probably throw in a sprint every quarter mile, and then sprint the last tenth of a mile or so to burn up that extra energy you were saving for pacing and shave a few seconds off of your time.

[syxx2003]

I see, thanks for the info I'll give it a try and see how it goes.

[Darrell B]

I'm in the same boat with running but I suggest that you may want to do your runs a quarter mile at a time and build up your endurance slowly but surely so you don't over do it.

[syxx2003]

Oh, and one more question. If I get shin splints from running now since I havent ran in quite awhile will I continue to get them? Like lets say I get them now and I dont run for a bit so they heal will I continue to get them after that or do they not happen after awhile? Like when you start lifting weights you get sore but after awhile you dont get sore anymore or as sore.

[immaproshooter]

chances are if you don't run cause you get them you will get them again cause if you rest too long without running your muscles will break down and your body wont use to running and the same thing will happen except you wont be allowed to rest you'll have to put more then your 100% that you have in you...and you may end up with stress fractures ...take it lighter on the running but i wouldn't stop if ya get shin splints..ya it hurts n all but you'll deal with a hell of alot more pain then that in ur life ahead of you

[Brandon1]

Shoes are pretty important to. If you dont have the right kind of running shoes, then your running time is going to suck. Just remember the Nike commercial "Everday, running is a question of your commitment".

[Reagan]

What helped me get better at running was just stretching more before and after a run. Spending a good 5 to 10 minutes has me ready. Just stretch out every muscle in your lower body as possible. You won't believe how much it helps to keep you from getting cramps and shin splints. Stretch stretch stretch. Make Gumby jealous!

[thezero]

Stretching doesn't do to much. Stretching is all in the metal part. For track and field I stretch because its what the team does but during the summer and on my free time I run anywhere from 2-10miles with no stretching before hand. My best advice is when you get tirred or bored pick something short distance and make that your target to run to, say for example choose a telephone pole run once you get there pick the next run and so on and so on.

[Chumley]

Stretching doesn't do to much. Stretching is all in the metal part. For track and field I stretch because its what the team does but during the summer and on my free time I run anywhere from 2-10miles with no stretching before hand. My best advice is when you get tirred or bored pick something short distance and make that your target to run to, say for example choose a telephone pole run once you get there pick the next run and so on and so on.

thezero,

I have to disagree a bit here about stretching. To each his own, but if you are a capable runner already, you are not in this poolie's shoes. As a beginner, stretching is real important to preventing injury, and also stretching IS exercise, albeit zero impact. When I was your age, stretching was good for me, but like you, I was young and in good shape, so I could just start running too.

I do really like your advice, thezero, about running to a target. That's a good way to set a goal and reach it! Nice :thumbup:

Loose (stretched ) muscles are fast strong muscles. Shin splints come and go, just like the sun comes up every day. Stretching does help, but they mostly get better in time as you get into better shape.

If you're a beginner, and especially if you're out of shape, take the time to stretch before and after a run or workout. Also, in the first month or so, I would suggest walking at a good pace for about an hour, 4-7 days a week. If you can't walk 4 miles, how do you expect to run even 2 ?? Take nice big strides whether walking or running...little steps mean that you have to take more steps to cover the same distance...my opinion is that's harder than fewer long strides.

For the sprints, if you can't run a mile yet, then ease into sprinting as fast as you can. Go short bursts at 75% for a few weeks. It'll pick up naturally.

Also - cross-train. I say this all the time, but go play basketball or ride a bike, swim whatever. If you aren't sweating an hour a day, you are not preparing for Marine Corps Recruit Training, where you will sweat for 5-16 hours a day.

Guys, I know this seems remedial to you, especially if you're in shape already, but there was a recruit who died following a run in Boot Camp when I went through...just pushed himself harder than he was ready for and his heart blew up. It's not as rare as you might think...

Work at your own levels and push yourself. Don't climb a mountain if you haven't tried to climb a set of stairs first. Get to know yourself!

Also - if you have any questions or want some moto to work out, I'll be glad to be any poolie's sounding board. Don't expect me to show you the easy way though...it's always about PAIN. :mad:

There is a ton of info on this site about PT, running technique etc, so search and you shall find.

Good luck!
C

[Chumley]

Shoes are pretty important to. If you dont have the right kind of running shoes, then your running time is going to suck. Just remember the Nike commercial "Everday, running is a question of your commitment".

YEPPERS - 100% - spend the bucks and take some time to get good running shoes. You can wear them to Boot Camp and you'll be glad you did.

[thezero]

thezero,

I have to disagree a bit here about stretching. To each his own, but if you are a capable runner already, you are not in this poolie's shoes. As a beginner, stretching is real important to preventing injury, and also stretching IS exercise, albeit zero impact. When I was your age, stretching was good for me, but like you, I was young and in good shape, so I could just start running too.

I do really like your advice, thezero, about running to a target. That's a good way to set a goal and reach it! Nice :thumbup:

If you're a beginner, and especially if you're out of shape, take the time to stretch before and after a run or workout. Also, in the first month or so, I would suggest walking at a good pace for about an hour, 4-7 days a week. If you can't walk 4 miles, how do you expect to run even 2 ?? Take nice big strides whether walking or running...little steps mean that you have to take more steps to cover the same distance...my opinion is that's harder than fewer long strides.

For the sprints, if you can't run a mile yet, then ease into sprinting as fast as you can. Go short bursts at 75% for a few weeks. It'll pick up naturally.

Guys, I know this seems remedial to you, especially if you're in shape already, but there was a recruit who died following a run in Boot Camp when I went through...just pushed himself harder than he was ready for and his heart blew up. It's not as rare as you might think...
C

-Stretching is best after a hard run I will admit, that or when you haven't done anything all weekend. But i also read an article discussing about how some injuries are related to not proper stretching but that was disproved. In many cases all you need is a light jog to get the blood flowing and get warmed up.

-And the whole target thing came about because i run on long empty roads where outside of trees the most abundant thing is the telephone poll :scared:

-The long strides are very good but may be a little harder for those who haven't been running for a long time, or those who are not in shape.

-To add the sprints I say when you run and are just starting you want to jog, then as you go along "sprint" as fast as you would run and as time goes by increase the speed for both.

-And the whole heart explode thing you experienced in beet camp happened to my dad. He was running with his SSGT (He may have been a higher rank) but the guy had a heart attack and died right there. :(

[Chumley]

thezero,

Sounds like we are agreeing mostly, but trust me on the stretching.
It's good for me - good for you - ummmm good - real good.
If someone gets hurt from improper stretching, tell them to do it properly next time. In the meantime keep stretching.
I think you are giving advice based upon your excellent fitness level. Remember to gear your comment to the audience. You have an opportunity to teach someone who wants to run better. Once they get good, they will figure out what suits them best also, but stick to the basics for beginners.

Well, no sh!t. What have we got here, a fvcking comedian? I admire your honesty. Hell, I like you, you can come over to my house and fvck my sister!

:confused:

[thezero]

Haha nice Full Metal Jacket.... I also may be basing stuff off of my fitness level, but thats not where it should be (by my standards)

The biggest thing is little steps (metaphorically) I have been thinking of a good starter routine and this is what I have come up with.

-30mins before eat a banana or a spoonful of peanut butter (Not Always Necassary)
-Take a small 5min jog (gets the blood flowing), followed by 5-10mins of strretching

-Make small goals for yourself.

Will add more when I get back

[Echo_Four_Bravo]

TheZero, your fitness level has nothing to do with the need to stretch. Look at professional athletes, they all stretch before doing anything. A well stretched muscle performs better than a tighter muscle. A flexible muscle is less likely to be injured than an inflexible muscle is. I know that you can convince yourself that you don't need to stretch, I used to NEVER stretch before a run. But I've since learned that you are much better served by working on flexibility. In fact, if I only have a specific amount of time to do a workout, I will cut it short to ensure that I have time to stretch before and after working out.

To the original poster- if you haven't been running DO NOT assume that you should just start pounding the ground. You have to work into your running program slowly to prevent injuries. I suggest starting by running for a minute and walking for a minute for a total of 20-30 minutes. Decrease the amount of time you walk or increase the amount of time you run each week. After about two months you should be running the entire time.

[Chumley]

Thanks for the Echo, Echo!!! SFi! :beer: