Running Tips

[ScouseLad]

Tried some of that (forget what its called now) where you sprint for a bit, then jog, walk or stop for a bit then sprint again etc. Doing 30 second sprints, could only do two and my legs were like jelly! Maybe i'd be better doing it for 5 or 10 seconds, afterall I aint trying out for long distance sprints or anything.

Can spar, can go on the bag at a great pace for rounds and rounds yet make me run and im fucked! Which is annoying as I want to play football again. I notice improvements in any boxing related training but never seem to get fitter running wise, annoying!

[sam1222]

Originally Posted by thejokerswild

I've been doing my run 3-4 times a week. Never took it seriously as far as times were concerned. I didn't even know how far it was. I was thinking maybe 3 ks.

Anyway I've got my arse in check and measured it to be 4.5k (not far off 3 miles) a nice light hilly surface with good hump in the middle. After 4 recordings I run this in about 22-24minutes.

I'm not sure if this is good a good time but I would like to extend my run to 3 miles and make it my goal to make it under 20 minutes.

I am wondering if the fitness fanatics or Marine Core Serviceman with experience could give me some advice on hitting my time. Thx alot

I'll add the track to give u an idea of what I'm talking about

I run 3 miles in 17 and a half mins.

Check out stewsmith.com

There's some excellent running routines on there mate

[sam1222]

The spartan run is a fucking good one

But probably not the best one for bringing your time down, but there are a few on that site specifically designed for what you want.

[Bodi]

Originally Posted by ScouseLad

Tried some of that (forget what its called now) where you sprint for a bit, then jog, walk or stop for a bit then sprint again etc. Doing 30 second sprints, could only do two and my legs were like jelly! Maybe i'd be better doing it for 5 or 10 seconds, afterall I aint trying out for long distance sprints or anything.

Fartlek running - [Only registered and activated users can see links. ]

If you want real jelly legs, try this little drill which I like to do:

Tabata bodyweight squats followed by tabata sprints and repeat. Take no rest if you're feeling brave.

[sam1222]

Originally Posted by Bodi

Fartlek running - [Only registered and activated users can see links. ]

If you want real jelly legs, try this little drill which I like to do:

Tabata bodyweight squats followed by tabata sprints and repeat. Take no rest if you're feeling brave.

Tabata squats and sprints?

[Bodi]

Tabata is an interval - you can apply it to any conditioning exercise. Google Dr Izumi Tabata.

The basis of the tabata protocol is to follow 20 seconds of work at 100% intensity, rest for 10 seconds and repeat 8 times, which gives you a total of four minutes.

For the drill above, you would perform a set of tabata squats (4 minutes duration) immediately followed by a set of tabata sprints, which would give you a total of 8 minutes training - repeat if you can. If you are feeling really crazy, start off with a set of tabata car pushes at the beginning.

Two key points - you will need a timer with dual intervals such as a gymboss, and always make sure that you attack the drill with 100% intensity.

Good luck!

[sam1222]

Originally Posted by Bodi

Tabata is an interval - you can apply it to any conditioning exercise. Google Dr Izumi Tabata.

The basis of the tabata protocol is to follow 20 seconds of work at 100% intensity, rest for 10 seconds and repeat 8 times, which gives you a total of four minutes.

For the drill above, you would perform a set of tabata squats (4 minutes duration) immediately followed by a set of tabata sprints, which would give you a total of 8 minutes training - repeat if you can. If you are feeling really crazy, start off with a set of tabata car pushes at the beginning.

Two key points - you will need a timer with dual intervals such as a gymboss, and always make sure that you attack the drill with 100% intensity.

Good luck!

Ok mate cheers, sounds interesting

I like to mix my training up (see my training log) and this is new to me so i'll give it a try. i usually do my squats either as part of a circuit with burpees, squat thrusts, tuck jumps etc or max effort reps for 1 or 2 mins.

So, 100% effort for 20 secs, rest 10 secs then repeat x 8 right?

I'll add it to my PT pyramids or fit it in somewhere tomorrow and let you know how i get on

[Bodi]

Yep, 8x20w/10r

Do not underestimate the difficulty of this drill. Believe me, you will be in the puke zone before you know it.

Mix up the exercises with the tabata protocol with something like:

Tabata car pushing
Tabata sledge hammer swings
Tabata sprints
Tabata burpees

This gives you 16 minutes of complete hell.

There are oodles of exercises. Just be sure to pick exercises that you can perform at a fast pace when doing this drill.

Do report back as i'd like to know how you get on.

[sam1222]

Originally Posted by Bodi

Yep, 8x20w/10r

Do not underestimate the difficulty of this drill. Believe me, you will be in the puke zone before you know it.

Mix up the exercises with the tabata protocol with something like:

Tabata car pushing
Tabata sledge hammer swings
Tabata sprints
Tabata burpees

This gives you 16 minutes of complete hell.

There are oodles of exercises. Just be sure to pick exercises that you can perform at a fast pace when doing this drill.

Do report back as i'd like to know how you get on.

Yep will do mate, no probs

I'll not underestimate it, i'm just confident i'm fit enough to enjoy it. I definately like the look of this though, and agree, the protocol could be applied to most excercises. Pull ups/chin ups, press ups/sit ups sprang to mind immediately, as they are the core of my workouts. i do doubles back to back, usually lasting 2 hours. (i average 100 pull ups, 200 press ups and 300 sit ups in 25 mins and the same with burpees, squats, 'gun drill', tuck jumps or squat thrusts)

And pukings not a problem, it just means i'm giving 100%

[scrap]

Fartlek if done properly with a coach who knows what He is doing cant be beat. If the coach understands what He is looking at and has a whistle, and understands Biomechanics theres nothing better. Theres so much good work done its untrue, pure quality work.

[thejokerswild]

Originally Posted by jeff thomas

Try this.... Twice a week, break your 3 mile run down into 3 one mile segments. Run each segmant at as fast a pace as possible. Have a five minute rest then attack the next segment. Progressively decrease the rest period between segments. Your body is unable to improve its capabilities due to your fitness not been sufficient... you must improve your running technique to move forward. Hope this helps and has made up for my shitty earlier answers.

Cheers Jeff thats about the jist of it. Work on technique running and breathing.

Good idea with the 1 Mile runs, I'll try those tomorrow actually.

[thejokerswild]

Originally Posted by sam1222

I run 3 miles in 17 and a half mins.

Check out stewsmith.com

There's some excellent running routines on there mate

Sam Have to give you credit mate. 17.5 mins is a beast of a time.

Esp with the world record being 12 and a half minutes.

Cheers for the site aswell, great useful information.

I did 22.5 last night. I had to lay down at the end, was fucking buggered

[Rob3]

Originally Posted by thejokerswild

Sam Have to give you credit mate. 17.5 mins is a beast of a time.

Esp with the world record being 12 and a half minutes.

Cheers for the site aswell, great useful information.

I did 22.5 last night. I had to lay down at the end, was fucking buggered

Do you do this in an actual race or by yourself? Go and do a race and I promise you you will knock of atleast a minute.

[Starched Him]

Running is good for stamina in a sense it helps you develope your second wind.
Fighters like Mayweather, Louis, Lewis, never got terribly tired not only because of there good punch selection but because of there road work. They find second wind easily Championship Rounds your gonna need it if you reach the Level where they will pay you to go that long.
Try to run Long as you can then Beat that Time.

All things = In Two Fighters, it will come down to Conditioning
on a Professional Level A man will quit because hes Tired before he Quits due to pain
who worked Harder to get here

and it sounds like you work very hard I never would think of running 3 miles even tho Joe Lous would run 8. I use to run a mile and try to beat my time each time out

[brown bomber]

Originally Posted by thejokerswild

Cheers Jeff thats about the jist of it. Work on technique running and breathing.

Good idea with the 1 Mile runs, I'll try those tomorrow actually.

Let me know how you get on mate.