Training for long distance running

Firstly well done on deciding to look after yourself and get in shape.

My first piece of advice is to going to a specialist running store and buying the correct shoes if you haven't already.

I would begin buy using the run, walk method. Run until you feel you will need to stop soon, then walk to recover and then once rested run again. You will soon build up your stamina and eventually be running without stopping.

In terms of how long it will take you to build up enough stamina to run 3-4 miles, it can vary greatly depending upon your basic level of fitness as well as issues such as weight and how hard you train.

Try runnersworld.com this site has a lot of helpful tips on nutrition, motivation and training schedules that can help you and answer most questions.

 

defonetly depends on you, its individual. Factors include

Genetics - body type, heart, lungs
General Fitness anyway - have/do you do anything else.
determination - Running has a large mental element, pushing youself when your legs say no.
Dedication - How much time and effoert you going to put in, running every day, every other day? as far as you can etc?

as far as tips go, how long did i take you to get to 1.5 Miles.

At the moment for you Distance and time actually running are key. Once i know time i can help more.

So 2 pieces of key equipment if your serious about running - Stopwatch and Heart Rate Monitar. And after you get your distance and time up a bit you might want to invest in running shoes.

 

Have a look at this plan. Seems good.

http://www.coolrunning.com/engine/2/2_3/181.shtml

 

Whatever you do in any Sporting activity, is about Preperation. Correct Preperation of the foundations for activity are found in the gym. I always remember years ago spending Time, lots of it listening to Peter Coe. He always maintained that most of the time His sons success was based on what was done there. Over the years Ive found this True, without it you are training to get injured.

 

It depends how much you wanna push yourself. Running is one of those things where it will take you quite a while to build up to a good standard. When I first started I found it helpful to set myself goals during running- things like:

-Not stopping for five minutes (or whatever you want to do timewise).
-Running to a local landmark without stopping (say a pub or a massive tree you know or something).

After you've achieved that then always set yourself new goals and you'll keep improving. the key is top be consistent, though- if you run someone only once then you've not really improved. You need to consistently do the same goal. The reason why many people don't run is that running is hard- the more you do it, the better you'll get :good. Best of luck with it- if you stick at it, the results WILL come:good.

 

Yeah it doesn't take me long to get back into it. Maybe 5 runs. Basically the run-walk method is key to getting your body right for running.

Don't push yourself too hard, keep your muscles useable for later on and peak then

The most important thing for a beginner is keeping that constant syncronised beat with the footsteps and breathing. It'll shed light on how much more is left in the tank, what your running technique is(mechanically), how your muscles respond to the oxygen you feed them. etc etc hope this helps

 

How fast are you running? start slow dude...listening to music when you run helps to get into proper breathing rhythm, it will help you to run continuously as well...your brain needs to forget about breathing and just focus on repetition,,,,once you get that rhythm all set then you are ready to go for a marathon!

 

All of the above is great advice. I would like to add that i would say 60-80% of running is a mental thing and not physical. Obviously you have to be fit but to do long distance ( not being funny but 3-4 miles isnt, i regularly run 9 miles and dont consider myself lonnng distance as such) you need to be mentally prepared. I used to hate running now i love it. I used to give up after a mile or so convinced my body needed to rest. But once you get past that "wall" where you think you just cant go any further youd be surprised how much further your body can actually take you.

:good

 

****, I forgot to put that in mine as well:good. When you start feeling 'the burn' that is the moment your body is getting fitter. You have to push through it rather than just stop:good.

 

It's real simple actually, just increase the distance you run each week. Remember rest is a part of it, so have an easy day and hard days

 

Excellent point. I often find the first mile or so rather unpleasant then my body kicks it up a gear and I feel fine. Once you break that mental barrier it is amazing how much further you can run.

 

100% true and for discussions sake...

The burn is a process called Lactic Acid build up, it happens when you are training your body harder than its ability to fuel oxygen into the muscle.

When you start to operate above your Anaerobic threshold, you are training your muscles tolerance of operating on a very limited supply of Oxygen, during a very short intense exercise. (75 to 100 percent HR / 20s to 2m)

From my experience, Creatine helps ease the pain as well as eating a high carb meal a couple hours before training.

Long steady runs work your Aerobic function, Concentrating on breathing to fuel the muscles like an engine over a long period of time. If you continue to improve Aerobic function, you will excell in your ability to breath hard and fast, more steady and over a longer period of time. (like upgrading from a v6 to v8)

For use of running in boxing. You'll need a combination of both Aerobic and Anaerobic training tailored to your style of fight. Theres a lot of articles and information out there on cardio training for boxing.

 

I think everyone does. its hard to explain but i think its deffo a mental issue 9 times out of 10 your body is capable of running a fair distance but your mind makes you give up! I dont think i ever set out really to run 9 miles but ill be running along and ill be thinking **** i could do this all night long and other nights i have to stop after 4 but even then i know that its mental thing, and im fairly fit!:good