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Getbig Main Boards => Gossip & Opinions => Topic started by: Stavios on May 16, 2011, 05:51:45 AM
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I need to go from the shittiest cardio ever to being able to run 9 kilometers in the least amount of time.
fuck my life
when I try to run my hamstrings and glutes gets so fucking pumped than it makes it impossible to run for a long amount of time
any tips ?
I think I will have to lose some weight maybe too :s
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I need to go from the shittiest cardio ever to being able to run 9 kilometers in the least amount of time.
fuck my life
when I try to run my hamstrings and glutes gets so fucking pumped than it makes it impossible to run for a long amount of time
any tips ?
I think I will have to lose some weight maybe too :s
Cela vaut pas la peine.
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WTF for? Military? Are you going to be drug tested?
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Honestly, best way IMO, go as fast as you can for 2 minutes then slow down for a minute. I don't know what it's for but do that for a few days then go for more endurance then pick up speed as you go.
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I need to go from the shittiest cardio ever to being able to run 9 kilometers in the least amount of time.
fuck my life
when I try to run my hamstrings and glutes gets so fucking pumped than it makes it impossible to run for a long amount of time
any tips ?
I think I will have to lose some weight maybe too :s
Motocross riders get painful cramps and pumps in their forearms and say that creatine helps.
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Why the distance of 9K? That's an odd distance. Road races in general are 5K, 10K, half marathon and marathon.
First get an ok from a doctor to run. You don't want to drop dead in your new running shoes.
Monday get on the treadmill and walk at 3.8 mph. Each quarter mile raise the elevation 1%. See how high you can get before you're exhausted. Lets say you get up to 5% and you are shot. Then do a last quarter mile lap at zero elevation. Keep working at this until you can get up to 12% elevation in 1% raises for each quarter mile. Remember it's 1% for each quarter mile. If you can go from zero to 12% you will be in good shape.
Tuesday go for a a slow 5 mile to get you use to being on your feet. I don't believe in walking breaks like many do because it makes it to easy to quit when the going gets tough. Your five miles could be a little shuffle if you're really out of shape.
Wednesday it's going to be intervals. This could be done on a high school quarter mile track or again the treadmill. Warm up with a slow half mile jog. Then stop and rest for the work ahead. Run two laps (800 meters) or a half mile as fast as you can. When finished walk fast for one quarter mile. You will do 4x 800 meters. As your workouts progress go to 6x800.
Thurday it going to be a fun run. Go out and run in a park and do 2 to 3 miles.
Friday is another fun run but this time you will push the pace. 3 to 4 miles.
Saturday go for a casual but working bike ride.
Sunday is time to chill.
Keep notes on your workouts. Try to eat right. If you drink alcohol limit to no more than twice a week and those weeks don't go crazy.
Many try to loose weight with running buy they don't push the intensity. I can't count how many fat soft guys say they are running 6 miles a day but look out of shape. When you see them run you realize the problem. They are going insanely slow. Two hard miles a days beats 6 dog slow miles. In other words you have to push yourself.
If you combine lifting with this program always lift prior to running. Hopefully separtated by hours. Also realize you can't be a powerlifter and a good distance runner. You have to lift a bit lighter and go for endurance type lifting.
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Pretty good post old timerand decent advice.
I would just add a couple things as a former track coach.
STRETCH the lower back and hams before and after your workout.
Alternate slow running with walk breaks right from the start.
Jog 3 min, walk 2min and repeat until you complete the required distance.
Unless you are a really fit distance runner , it is far better for OVERALL time to use walk breaks in any run of 5 mile or more.
Get to a point where you can RUN 5 min and walk 1min for the 5.5 miles. PM me if you need more info.
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Old timer, great post and information.
Stavios, also get fitted for the right shoes. Make sure you get at least 75 miles to break them in for the 9k you have to do. Make sure to train at least 3x a week outside. Running on pavement is a lot harder on your legs than on a treadmill. I'm far from an elite runner or anything but I have a full and 3 half marathons under my belt this year so far but I take Glucosamine & Chondroitin. Never had any issues.
try www.jointjuice.com. I use the packets
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(http://www.solutionbridge.com/wp-content/uploads/2010/08/Lady%2BGaga%2BVMA%2B09.jpg)
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thanks seems like God advice !!
I don'T want to become a long distance runner, I just need to be able to run the 9 kilometers for a job, after that I sure as hell won't give a shit anymore ;D
Howard, I inuured my hamstring early this year while running after a guy at the club and also in the first afterward haha
since then, my hamstrings are always so tight and stiff, so each leg workout (i train legs 3 times a week), I stech my hamstring with the little machine we have at the gym for that.
it helps TREMENDOUSLY !
really really big difference since I started doing that, I am now able to get my legs up to my head lvel, wich is pretty fucking impressive for me :D
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Old timer, great post and information.
Stavios, also get fitted for the right shoes. Make sure you get at least 75 miles to break them in for the 9k you have to do. Make sure to train at least 3x a week outside. Running on pavement is a lot harder on your legs than on a treadmill. I'm far from an elite runner or anything but I have a full and 3 half marathons under my belt this year so far but I take Glucosamine & Chondroitin. Never had any issues.
try www.jointjuice.com. I use the packets
thanks I'll make sure i do that :)
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thanks seems like God advice !!
I don'T want to become a long distance runner, I just need to be able to run the 9 kilometers for a job, after that I sure as hell won't give a shit anymore ;D
Howard, I inuured my hamstring early this year while running after a #### at the club and also in the first afterward haha
since then, my hamstrings are always so tight and stiff, so each leg workout (i train legs 3 times a week), I stech my hamstring with the little machine we have at the gym for that.
it helps TREMENDOUSLY !
really really big difference since I started doing that, I am now able to get my legs up to my head lvel, wich is pretty fucking impressive for me :D
If you really need to run well, STOP doing most of your leg work NOW and run 3 days a week instead.
Always start SLOW and end strong
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tabata protocol to increase VO2 max.
Rinse and repeat.
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If you really need to run well, STOP doing most of your leg work NOW and run 3 days a week instead.
Always start SLOW and end strong
fuck my legs really need those workouts haha
oh well, fuck the legs then :s
I'll train them once every 10-15 days to make them stay the same size at least :-\
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400 meter "sprints" are good. For exmple run 400 meters in 2 minutes and rest 2 minutes and repeat. You get 6 km distance in one hour and with good speed. There are no reasons to drag yourself for big distances.
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this is what we use to run any distance. it's called 'pose' running. works wonders for bber types who don't normally run and have more explosive strength than endurance.
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Honestly, best way IMO, go as fast as you can for 2 minutes then slow down for a minute. I don't know what it's for but do that for a few days then go for more endurance then pick up speed as you go.
did Genie poo teach you that???
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did Genie poo teach you that???
STFU already and NO ;D
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Honestly, best way IMO, go as fast as you can for 2 minutes then slow down for a minute. I don't know what it's for but do that for a few days then go for more endurance then pick up speed as you go.
2:14
Suck it Spinster! Did ya miss me?
;D ;D ;D
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STFU already and NO ;D
LOL>...actually your advice is very sound..I do just as you said above...I run on treadmill for two minutes then walk for one minute then run then walk....try to pick up speed as I go......lost 30 pounds in four months.
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2:14
Suck it Spinster! Did ya miss me?
;D ;D ;D
hey faggola, spin this ya retard. FYI, my running app said I ran 13.85 miles in 2 hour 14 min. A few runners said it was more than 13.1 so there ya tall drink of water.
Yes I missed you.
LOL>...actually your advice is very sound..I do just as you said above...I run on treadmill for two minutes then walk for one minute then run then walk....try to pick up speed as I go......lost 30 pounds in four months.
good job fat ass ;D
Seriously, that's good though
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hey faggola, spin this ya retard. FYI, my running app said I ran 13.85 miles in 2 hour 14 min. A few runners said it was more than 13.1 so there ya tall drink of water.
Yes I missed you.
2:14.....were you running in deep sand?
(The 13.85 miles is because you think you need to stop at every water station)
I suppose 2:14 is okay FOR YOUR AGE GROUP.
;D ;D ;D
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I run between six and ten miles a day almost every day. The people I've worked with have been most successful with a modified Couch to 5k plan, doing two a days every day can get you to run a full 5k in three weeks. You can probably do a 10k in six weeks to two months provided you don't get any injury.
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2:14.....were you running in deep sand?
(The 13.85 miles is because you think you need to stop at every water station)
I suppose 2:14 is okay FOR YOUR AGE GROUP.
;D ;D ;D
I only went to one water station dipwad. I go to the other side, runners just throw the cups on the ground. Makes for slippery conditions. Actually met a 50 year old woman at the nail salon that ran her first half marathon a few months ago in 1 hour 55 min. She is running her first full marathon in October in Hartford. So we have started training.
Mean fucker >:(. Don't you have to get in your yellow vw bug
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There is no trick. Go balls deep from the first day. Even if you walk most of the way.
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Find a steep incline or very large hill on the road and run up it as fast as possibly can around 30 times.
Then when you are finished with that, map out a course of around 5-10 miles and run it without ever slowing to a walk.
Do this 5 days a week at the very minimum. This is what my average cross-country, track practice looked like and our team was unstoppable.
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Cela vaut pas la peine.
What's your thing with languages, Goettermord?
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Find a steep incline or very large hill on the road and run up it as fast as possibly can around 30 times.
Then when you are finished with that, map out a course of around 5-10 miles and run it without ever slowing to a walk.
Do this 5 days a week at the very minimum. This is what my average cross-country, track practice looked like and our team was unstoppable.
that's how I started. Run one mile then walk for one minute, then run another mile. Next thing I knew, I wasn't stopping
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fuck my legs really need those workouts haha
oh well, fuck the legs then :s
I'll train them once every 10-15 days to make them stay the same size at least :-\
If you are really serious about getting better as a runner, you need to only do a couple sets high rep leg ext, leg curl and leg press once per week.
I would also advise you doing a 10 sec toe touch stretch after every mile when you do your runs.
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Try not eating carbs before you run, although this is the opposite of what you should do for running, but it may stop the your legs from getting pumped. No such thing as being to big to run, I'm 5'9 and last competed at over 200 lb and 6 months later i ran a marathon, took my over 4 hours, ;D lol.
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Try not eating carbs before you run, although this is the opposite of what you should do for running, but it may stop the your legs from getting pumped. No such thing as being to big to run, I'm 5'9 and last competed at over 200 lb and 6 months later i ran a marathon, took my over 4 hours, ;D lol.
better than the 2 full marathons I did go good onya
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that's how I started. Run Talk one mile hour then walk silence for one minute, then run talk another mile hour. Next thing I knew, I wasn't stopping
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Try not eating carbs before you run, although this is the opposite of what you should do for running, but it may stop the your legs from getting pumped. No such thing as being to big to run, I'm 5'9 and last competed at over 200 lb and 6 months later i ran a marathon, took my over 4 hours, ;D lol.
I ran one back in 1979 and 190 lbs, 4hr 11 min and it damn near killed me.
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notice how all of the responses are off the mark in this thread
stavios said , he cramps the fuck up when he tries to run
his sodium/potassium exchange rate is all fucked because of his workout "stack"
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stretch like a girl before you run and go through the pain barrier.
harden up pansy
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a "natural" doesnt get super pumps and cramps when runing , maybe stavois should be a farmer instead of a "supplement" whore
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a "natural" doesnt get super pumps and cramps when runing , maybe stavois should be a farmer instead of a "supplement" whore
Maybe some apple cider vinegar would help him as well?
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this is what we use to run any distance. it's called 'pose' running. works wonders for bber types who don't normally run and have more explosive strength than endurance.
As an experienced runner/sprinter.... this is just awful. If you are looking for a way to destroy your joints, look to this video. There are not many things that make me cringe quite like a runner who let's their feet strike far out in front of them. hips, knees, back...done. people have no idea how to run.
You want to get decent at running? Do this:
Get on a treadmill. Incline at 2.0
week 1:
you have 4, 10 minute segments
segments are: walk for 5 minutes (3.5), run for 1 (6.0), walk for 3 minutes, run for 1
week 2
walk for 4 minutes, run for 2, walk for 2 minutes, run for 2 minutes
week three:
walk for three minutes, run for... and all of a sudden, you'll get to three minutes and be able to keep going. after that, its up to you to decide how long you can go. I've introduced this to many people, and they have seen great results.
Pretty soon it will be like this:
walk for 2 minutes, jog for 6 minutes, sprint for 2 minutes, jog for 2 minutes, walk for 2 minutes, jog for 4, sprint for 2... 20 minutes segments.
then, get onto a track and do 400m repeats. you just gotta train your body to run.
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notice how all of the responses are off the mark in this thread
stavios said , he cramps the fuck up when he tries to run
his sodium/potassium exchange rate is all fucked because of his workout "stack"
so what do you suggest? Espresso? Dock, Chard, Spinach?
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As an experienced runner/sprinter.... this is just awful. If you are looking for a way to destroy your joints, look to this video. There are not many things that make me cringe quite like a runner who let's their feet strike far out in front of them. hips, knees, back...done. people have no idea how to run.
You want to get decent at running? Do this:
Get on a treadmill. Incline at 2.0
week 1:
you have 4, 10 minute segments
segments are: walk for 5 minutes (3.5), run for 1 (6.0), walk for 3 minutes, run for 1
week 2
walk for 4 minutes, run for 2, walk for 2 minutes, run for 2 minutes
week three:
walk for three minutes, run for... and all of a sudden, you'll get to three minutes and be able to keep going. after that, its up to you to decide how long you can go. I've introduced this to many people, and they have seen great results.
Pretty soon it will be like this:
walk for 2 minutes, jog for 6 minutes, sprint for 2 minutes, jog for 2 minutes, walk for 2 minutes, jog for 4, sprint for 2... 20 minutes segments.
then, get onto a track and do 400m repeats. you just gotta train your body to run.
wtf are you talking about? this is the HEALTHIEST way to run by far. im not a big runner and i had to hear about it from all the spec ops guys training to avoid injury, save energy, and still run 5-10 miles per day.
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-No weights at all, none.
-Run or walk every single day.
-Calories down to a max of 2,500 per day.
-Shoes, buy the best shoes and socks you can afford.
-Lose the bodybuilder/alpha male gait.
-Supple. Supple. Supple.
-I disagree with any treadmill work. Get outside and run/walk/jog. I've never known a single winning runner who did any real training on a treadmill. Go outside and run.
-Run.
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Maybe some apple cider vinegar would help him as well?
nah the kid is overloaded , his body is out of balnce. his muscles cant handle the force that hes puttin to it. his supplement stack is too strong for his body to run without cramping. like puttig too much oil in a car it will get a cramp and stop running
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http://running.about.com/od/racetraining/a/10Kbeginner.htm
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-No weights at all, none.
-Run or walk every single day.
-Calories down to a max of 2,500 per day.
-Shoes, buy the best shoes and socks you can afford.
-Lose the bodybuilder/alpha male gait.
-Supple. Supple. Supple.
-I disagree with any treadmill work. Get outside and run/walk/jog. I've never known a single winning runner who did any real training on a treadmill. Go outside and run.
-Run.
In a perfect world, no one would need to use a treadmill, however, it is lighter impact on the joints, which might be a cause of his cramping. putting an incline, slightly, on a treadmill will make it as close to running on real ground as possible.
But obviously, running on real turf would be the end result.
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Running on asphalt in thick shoes is like wearing a rubber to jack off. Run on trails with the thinnest shoes and stop heel striking and you'll never get hurt, unless you're eaten by a bear.
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http://running.about.com/od/racetraining/a/10Kbeginner.htm
That's a good way to train actually.
Also, read this stavios. I know it's about marathons, but some good insights
Become A Faster Miler To Become A Faster Marathoner
Updated: May 16th 2011 3:02 PM UTC by Matt Fitzgerald
Training for shorter distances such as the mile will ultimately have a positive effect on Ryan Hall's marathon performances. Photo: Bob Betancourt
Have you allowed yourself to become a “one-gear runner”?
Written by: Matt Fitzgerald
Ryan Hall, who became the fastest American marathoner in history last month, running 2:04:58 in Boston, will compete in the USA 1 Mile Road Championships in Minneapolis today. Hall says he’s doing so on the advice of Rod Dixon, a New Zealander who achieved rare success in both the mile and the marathon, winning a bronze medal at 1500 meters in the 1972 Olympics and winning the New York City Marathon 11 years later.
Hall says he’s running the mile in Minneapolis and probably a few more mile races in the near future because, as a college miler at Stanford, he dreamed of breaking four minutes in the event, and still does. But he’s also doing it because, as Dixon suggested to him, becoming a faster miler will make him a faster marathoner.
How, specifically? “Answering surges, running faster times,” Hall told the Minneapolis Star Tribune. “Probably all the guys who beat me in Boston were in better mile shape than I was.”
Are Dixon and Hall right about this? Only time will tell, but probably so. Marathon training tends to diminish middle-distance racing performance capacity. In other words, as a runner’s marathon performance capacity improves through endurance-focused training, his mile performance capacity slips as a consequence of a necessary deemphasis of speed training. This is unavoidable to some degree. While running is running, the mile and the marathon are different enough that no single runner can be optimally trained for both distances simultaneously. If you’re in shape to run your best marathon, you are almost by definition not in shape to run your best mile, and vice versa.
However, marathon runners commonly give up a little too much speed or anaerobic capacity in their training. Many experienced marathoners are familiar with the experience of becoming “one-gear runners” as they near peak marathon fitness. They can sustain an 85 percent effort seemingly forever, but as soon as they try to run faster, they fall off a cliff. You see the one-gear runner phenomenon manifest oftentimes when marathoners run shorter tune-up races ahead of a marathon and find themselves able to run only marginally faster than their marathon pace over those shorter distances.
Hall has done just that a few times. For example, in 2007, he ran the U.S. Outdoor Track and Field Championships 10,000 meters, finishing 7th with a time of 28:51. That’s 4:38 per mile, or just marginally faster than the pace he was capable of sustaining for another 20 miles a few months later, when he won the U.S. Olympic Marathon Trials in 2:09:02.
Given his success at the marathon distance, it’s impossible to argue that Hall hasn’t trained right for the event. But, as he looks for ways to take his marathon performance even higher, Hall seems to have identified the “one-gear” phenomenon as a limiting factor that he would like to address.
But if it’s impossible to be in peak mile shape and peak marathon shape simultaneously, how is one supposed to become a better marathoner by becoming a better miler? The answer that many runners have found is to focus on training for shorter races (usually the 5K and 10K, not the mile) during the first part of a marathon buildup, and then use the second part to layer endurance on top of the speed developed in the first part. Some speed will still be sacrificed after that pivot occurs, but if done right, this approach will allow the runner to arrive on the start line with all the endurance he needs to go the distance plus an extra gear that could make the difference between an average finish time and a PR.
A number of noteworthy runners have used this approach with success lately, including Kara Goucher and Shalane Flanagan. In 2008, Goucher ran her debut marathon in New York just a couple of months after running the 5,000m and the 10,000m in the Beijing Olympics. The result was an American debut marathon record. Flanagan made her marathon debut in New York last year after a successful track season, which she credited for setting her up for her second-place finish in Central Park.
Hall is now looking to do something similar. As a fan, I’m happy to see it. Not only is there a good chance that focusing on shorter races this summer will help him run better marathons in January’s Olympic Trials and next summer’s Olympics, but I expect that, if all goes well, Hall will turn in some great performances in those shorter races.
Age-group marathoners are even more prone than elites to give up too much speed in preparing for marathons. So, regardless of how Hall fares today in his first mile races in five years, take a cue from him and spend some time getting fast for short races before you build endurance for your next marathon.
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-No weights at all, none.
-Run or walk every single day.
-Calories down to a max of 2,500 per day.
-Shoes, buy the best shoes and socks you can afford.
-Lose the bodybuilder/alpha male gait.
-Supple. Supple. Supple.
-I disagree with any treadmill work. Get outside and run/walk/jog. I've never known a single winning runner who did any real training on a treadmill. Go outside and run.
-Run.
x2
treadmills are not the same as going for a run
Running on asphalt in thick shoes is like wearing a rubber to jack off. Run on trails with the thinnest shoes and stop heel striking and you'll never get hurt, unless you're eaten by a bear.
haha
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-No weights at all, none.
-Run or walk every single day.
-Calories down to a max of 2,500 per day.
-Shoes, buy the best shoes and socks you can afford.
-Lose the bodybuilder/alpha male gait.
-Supple. Supple. Supple.
-I disagree with any treadmill work. Get outside and run/walk/jog. I've never known a single winning runner who did any real training on a treadmill. Go outside and run.
-Run.
Well, it's hard to train in the winter months with feets of snow on the ground for a marathon at the end of February.
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As an experienced runner/sprinter.... this is just awful. If you are looking for a way to destroy your joints, look to this video. There are not many things that make me cringe quite like a runner who let's their feet strike far out in front of them. hips, knees, back...done. people have no idea how to run.
You want to get decent at running? Do this:
Get on a treadmill. Incline at 2.0
week 1:
you have 4, 10 minute segments
segments are: walk for 5 minutes (3.5), run for 1 (6.0), walk for 3 minutes, run for 1
week 2
walk for 4 minutes, run for 2, walk for 2 minutes, run for 2 minutes
week three:
walk for three minutes, run for... and all of a sudden, you'll get to three minutes and be able to keep going. after that, its up to you to decide how long you can go. I've introduced this to many people, and they have seen great results.
Pretty soon it will be like this:
walk for 2 minutes, jog for 6 minutes, sprint for 2 minutes, jog for 2 minutes, walk for 2 minutes, jog for 4, sprint for 2... 20 minutes segments.
then, get onto a track and do 400m repeats. you just gotta train your body to run.
Pretty good post and program
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I need to go from the shittiest cardio ever to being able to run 9 kilometers in the least amount of time.
fuck my life
when I try to run my hamstrings and glutes gets so fucking pumped than it makes it impossible to run for a long amount of time
any tips ?
I think I will have to lose some weight maybe too :s
Have your ex ride in a car behind you running her mouth the whole time.
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Pretty good post and program
it works, and quickly
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Well, it's hard to train in the winter months with feets of snow on the ground for a marathon at the end of February.
:) Oh come on RM, put on some snow shoes and get out there. I totally agree that if conditions make outdoor training impractical, then threadmills are absolutely better than not training.
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:) Oh come on RM, put on some snow shoes and get out there. I totally agree that if conditions make outdoor training impractical, then threadmills are absolutely better than not training.
I agree, nothing wrong with treadmills.
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:) Oh come on RM, put on some snow shoes and get out there. I totally agree that if conditions make outdoor training impractical, then threadmills are absolutely better than not training.
haha no thanks. Bad enough I gotta drive in that shit let alone run it. Most I ran on a treadmill was 15 miles a week before the marathon. Talk about hamster wheel
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I've gone on runs where I slid on ice as much as I ran on pavement
at least outside you feel like you're going somewhere
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haha no thanks. Bad enough I gotta drive in that shit let alone run it. Most I ran on a treadmill was 15 miles a week before the marathon. Talk about hamster wheel
Hey Barelygoingatajoggingpac emom how many hours did it take you to go the 15 miles?
Let's see, if 13.1 miles took 2:14, then 15 miles should be about 2:34.
Suck it Spinster..... ;D
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hey you tall dingdong..Here's a camera shot of my running app for the NYC half marathon. That's MY PROOF
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hey you tall dingdong..Here's a camera shot of my running app for the NYC half marathon. That's MY PROOF
2:14
Spinster......did the clean-up crews sweep around you?
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and I ran 3/4 of a mile more.. ::)
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I did not know that this style was called Pose running (slightly leaning forward, pulling feet up to let gravity propel you forward), but that was exactly how we were taught during a sports camp in Kenya where they had a few of Kenya's star marathon runners as teachers.
Because of a big knee injury (three surgeries) I had stopped running, but this method was so low impact that I was able to build running back up to around 10-15 k in reasonable speed without pain.
this is what we use to run any distance. it's called 'pose' running. works wonders for bber types who don't normally run and have more explosive strength than endurance.
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8) Jesse Owens had the ticket.