Goint to start running tomorrow

[jrez]

Originally Posted by Marty McFly

The army is a really good place for doing studies like this, especially on people going through bootcamp. Because you have a study group who: eat the same foods, sleep the same hours, do the exact same physical activity and have the exact same lifestyles. At bootcamp we were told that the results of a test that was done on stretching were that it has no beneficial effects before exercise, but extremely beneficial as a warm down.

It all comes down to what type of stretches you're talking about. There's static stretching which is what people are usually taught to do early on in their gym classes, like touching your toes, and then there's dynamic stretching which involves constantly moving while stretching your muscles(high knees, butt kicks, spider walks, lunges, striders, etc..). Dynamic stretching does well at loosening you up and warming up your muscles because you're constantly moving beforehand but still not over exerting yourself in any way(or shouldn't be).
Static stretching does well at cooling you down because you're not moving nearly as much and most of your attention is put on breathing.

Read this if you're looking for a few examples:http://www.nytimes.com/2008/11/02/sp...112pewarm.html

[rabbitweed]

Originally Posted by Snoopy

I'll help you out if you're willing to listen.

If you really want to run a marathon you will have to train 4 times a week. Five would be ideal but 4 is a good start for beginners. If you follow this training for 3 months, you should be able to run a marathon from scratch and you should be able to finish within the 4 hour mark. That's nothing impressive but everyone has to start somewhere.

In order to start this training, you will have to be able to run 5 kilometers within half an hour. And obviously, you have to be able to run for half an hour without dropping dead. If you cannot do this, get back to me and I'll give you a starter's training. But considering the fact that you're 18, I'm going to assume that you can run 5km in under half an hour.

This will be your training for the coming months:

1st month

Tuesday: 5km (fast pace)
Wednesday: 7km (regular pace)
Thursday: 5km (fast pace)
Saturday: 10km (regular pace)

2nd month:

Tuesday: 7km (fast pace)
Wednesday: 10km (regular pace)
Thursday: 7km (slow pace)
Saturday: 13km (regular pace)

3rd month:

Tusday: 8km (fast pace)
Wednesday: 10km (fast pace)
Thursday: 10km (slow pace)
Saturday: 16km (regular pace)

Last week before your marathon you shouldn't do much. Maybe do 10km at slow or regular pace just to relax your muscles. The day of the competition make sure you get enough of food in you early on in the morning and stay properly hydrated at all times.

Have fun. Your first marathon will kill you in the nuts during the last 15km. It's not really that big of a deal.

Why do you suggest mixing in runs at a fast pace in there? A first marathon is obviously going to be done very slowly.

[southernsun]

Originally Posted by rabbitweed

Why do you suggest mixing in runs at a fast pace in there? A first marathon is obviously going to be done very slowly.

The faster you can run for longer periods increases your VO2 max and endurance in your legs, allowing you to run at a slower pace for alot longer.

[moron]

Originally Posted by Kipohippo

http://www.cracked.com/article_19130...rk-at-all.html

For people advocating barefoot running.

#4

Lots of links and lots of proof in there.

Okay, it's not a clear cut case, but this is pretty damn logical:

In the 1970s, there was a resurgent interest in jogging in the West and modern running shoes were developed and marketed.[3] Since then, these shoes have been blamed for the increased incidence of running injuries[21] and many runners have switched to barefoot running for relief from chronic injuries. The structure of the foot and lower leg is very efficient at absorbing the shock of landing and turning the energy of the fall into forward motion, through the springing action of the foot's natural arch.[22] It is only by placing large amounts of padding under the heel that humans are able to land on the heel rather than the ball of the foot. In doing so, the foot's natural motion is impeded and the arch and lower leg are not able to absorb the shock of the landing. Instead, the shock is sent up through the heel, to the knees and hips.

http://en.wikipedia.org/wiki/Barefoot_running

If you can run with proper technique in shoes then great, just don't complain if you're landing on your heels all the time and fuck your knees up.

[Snoopy]

Originally Posted by rabbitweed

Why do you suggest mixing in runs at a fast pace in there? A first marathon is obviously going to be done very slowly.

It's the training I got from a professional trainer and it work really well for me.

[Marty McFly]

Originally Posted by Snoopy

It's the training I got from a professional trainer and it work really well for me.

Was it that exact original routine suggested? If so I''ll give it a shot.

[rabbitweed]

Originally Posted by Snoopy

It's the training I got from a professional trainer and it work really well for me.

Interesting. Will time myself next time, see if I can do a half hour 5km.

[water bottle]

I'm going to try that training regimen. Running a marathon is definitely something I'd like to accomplish. I need work on my form, stretching, and so on, though. I run between 5 and 10 km 3-4 times a week and I'm sore all the time.

[rabbitweed]

Originally Posted by water bottle

I'm going to try that training regimen. Running a marathon is definitely something I'd like to accomplish. I need work on my form, stretching, and so on, though. I run between 5 and 10 km 3-4 times a week and I'm sore all the time.

I know all you hardcore motherfuckers will shit all over this, but I am running at most twice a week now and i really enjoy it - mainly because I am *not* sore all the time. Listen to your body I say.

[Marty McFly]

Originally Posted by rabbitweed

I know all you hardcore motherfuckers will shit all over this, but I am running at most twice a week now and i really enjoy it - mainly because I am *not* sore all the time. Listen to your body I say.

Some people, my self included, feel if you're not sore, you haven't trained hard enough. There are many different pains, some good, some bad. For example if your joints, bones or tendons hurt - tone it back. But if you have muscle soreness, eat a lot of protein and carbs and it should go away with in 12-24 hours.

Also if you listened to your body when DOMS kicked in, there'd be no great athletes. Ice that shit, tiger balm it, massage it, stretch it, and move on.

At the end of Muay Thai sessions, we have to lie down and the trainers rub linament oil with tiger balm into out shoulders, quads, calves and traps. If we stopped training when we were sore, we'd literally never train.

[water bottle]

Both views are fair. I figure finding something in between PUSHING IT TO THE MAX and taking it easy is probably best. I don't want to end up crippled but I also don't want to get nothing out of exercise.