Quote:
Originally Posted by KirStang
I have always had weak legs. Partially due to my flat foot, I've never been able to become a superstar distance runner like I wanted to. I love running fast--the feeling of cruising along, banging out the steps, it's great.
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the problem isnt exactly your flat feet. the flat foot probably results in an inefficiency in your running gait due to your foots biomechanics, that you could improve on. i suggest you see a podiatrist [aka foot doctor]. You may or may not need orthotics to adjust some of those inefficiencies
Quote:
Originally Posted by KirStang
I used to have a hard time with pushups, but after cranking out an average of 300+ a night, pushups became a forte..
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you've touched on an important point here, which Jazz alluded to. You werent good at pushups because your muscles werent used to doing pushups. with time ( and enough practice) you were able to find that you have them for breakfast.
I bet that the best way to become good at pushups, if to actually do.....pushups! [or benchpress - which is a pushup on your back, although if you're looking for speed, then low weight/high reps would be recommended]. The same principle should be used for your running.
Now going back to your running, what you need to decide on is what type of running want to be concentrating on. from what i can see it is middle distance track running ( 1-3 miles) which requires explosive speed and some endurance work. you'll need to factor that in your training programme, and keep doing that with variables so that you a) dont get bored with the training and b) so that your muscles dont get lazy doing the same exercises. believe it or not, different types of running uses different muscles in the legs, so its important that you use variation in your training rather than just churning out a 3 mile same pace run.
Quote:
Originally Posted by KirStang
Due to the discomfort in my knees, shins, and ankles from my cross country days (I would run 30min 3 miles...I sucked), I tend to avoid just straight running long distances, or, at least to do it only once a week. Right now I run 2 miles on Monday, interval sprints on Wednesday, and a 3 mile "distance" run on Fridays.
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get yourself checked out by a PT before you increase your distances and intensity. if you havent changed your gait, then its more than likely that those injuries will rear their ugly heads soon enough. shin splints could be because of the pronation in flat foot, which causes the foot to 'turn in' which in turn puts strain on the muscle on the inside of your shin. because of this 'turning in' your knee has to compensate by also turning in, which would give you pain on the inside knee also.
thats just guess work on my behalf going by what you've said, so see a PT and possibly a podiatrist to get the right advice for your feet.
Quote:
Originally Posted by KirStang
However, to my chagrin, yesterday when I went to our PT track to do a 2 mile timed run, I became tired after my first quarter mile.
Does anyone have any exercises (Besides just straight running a lot) that helped them improve? I'm considering going on a 7 mile ruck march tomorrow to help improve the strength in my calves.
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you probably became tired because your training didnt include training that targetted the type of running your wanted to be doing. by the sounds of it you went out too hard and built up too much lactic acid in your muscles that you felt tired after the first 400m. again, targetted training is important, so you'll need to hone in your training on the type of races you want to be doing.
a 7 mile ruck march will build up your leg muscles, but you could also get the same or similar workout in the gym also while saving the pounding on your legs for the running part of your training.
Quote:
Originally Posted by Strange Famous
the best thing I find is not to run in the first place.
The only running Ive ever done competively is on the football pitch, and there, the first yard is all in the mind... and if you get a yard head start you'll win your fair share of balls.
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there's some truth herein SF's statement. cross training in other sports is a good way to add variety to your training. in your case kirstang, if you're into 'flag football' or a team sport that requires explosive running over long periods, that could be a great way to get in shape without having to get bored running on your own. Once upon a time, our resident running Guru, Jazz used to play ultimate frisbee as part of his offseason training.
i use touch rugby as a way to work up speed and endurance because it gives me 1-2 hours of explosve running a night while building up my endurance at the same time.
Quote:
Originally Posted by noodle
Get the right shoes.
And run more.
That being said, I suck at running, too.
Unlike you, though, I has the boobs and the ass that make running painful and annoying.
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the right shoe with the correct motion-control for your feet are important. again, see your PT for advice. if your foot rolls inward, you may need shoes that have motion control towards the inside of the foot. if you get custom made orthotics, you will probably need a neutral shoe because the correct to your foot would be made by the orthotic. see a professional.
noods - as much as id love to see your boobs flailing all over the place when you run, i suggest a sportsbra. works wonders i swear!
Quote:
Originally Posted by PonyPotato
1: get fitted for good running shoes, run more. (See a physical therapist or a sports medicine doctor for a REALLY good gait analysis if you need one.)
2: Improve your cardiovascular fitness through something other than running, and running will get easier. For me, this was spinning classes.. when I started running seriously, I sucked.. but after a month or two of spinning classes (something that came more naturally, where I was more willing to push myself), my runs improved drastically, and my endurance was surprising.
3: Run consistently, with good form. As Jazz said, more miles, faster. If you have to, do shorter runs for a while focusing only on your form - this will help prevent shin splints and other injuries, in addition to your fitted shoes.
When I started running seriously last year to train for triathlons, I couldn't run more than a minute or two without feeling tired and wanting to quit and do something else.. and I just finished my first half marathon on Sunday. Get some good playlists to run to, and go out and do it for some zone out time and for the enjoyment of it, and it WILL get easier and start to feel good. You just have to make sure the big pieces are in place (shoes, form, fitness base) so you don't develop any injuries to further repel from running.
Oh, and don't increase your mileage too quickly. Do some non-impact cardio on off days (swimming, cycling, whatever) to help maintain and increase that fitness base, and make sure you build rest days in, as well as weeks where you cut back your mileage.
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no bad advice here. cross training to ward off injuries is good. also worth noting that working on core stability muscles helps your running form too.
Quote:
Originally Posted by Hotmnkyluv
If you're having a problem with ypur legs, shins, etc, I'd encourage you to research running bare footed.
Studies show you run "lighter" on your feet, and it doesn't put as much pressure on you
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you dont run 'lighter' on bare feet. you just land on a different part of your foot which allows your knee to bend. instead of heel striking, you land further up the foot which puts less pressure on the knees and shins by cushioning each step with a knee bend.
there has been a trand lately to go 'minimalist' which is bringing a lot of the shoes lower towards the ground. these shoes have less and less support ( and in some cases no supports). i'd warn you off these shoes if you've never used them previously. if you do decide to go down this road, you'll need to ease into them to ward off any potential injuries because of the different type of running technique you would be utilizing.
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Originally Posted by Plan9
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Barefoot running is stupid.[/I]
Barefoot running is an asinine fad and diversion from reliable training. Protect your feet with the proper equipment.
The human foot isn't designed to deal with the kinds of shit you're going to step on out there. Rock, glass, metal, etc.
I was a kid who had to go to the ER to have a big part of the bottom of his foot sewn shut and was on crutches for while.
Explaining to your spouse / boss why you need time off work because you were running barefoot outside? Yeaaah.
Barefoot stuff is best done on a track or in a CrossFit gym or for P90X/Insanity on workout mats. Watch your paws.
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Snowy,
Cardio work in general is great but there is no substitute to running itself. Bicycling isn't even close to the motion.
Example: Dammitall and I go on a bike ride. She smokes my ass. Dammitall and I go on a run. I run like a gazelle.
I'm horrible on a bike, my muscles straight fail, but for some reason I'll do a 10 miler in well under 80 minutes.
Note to self: Spend more frickin' time on your bicycle.
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One of my coworkers and I were doing a 3-mile run and he was wearing Five Fingers. He couldn't do 500 yards.
Pebbles are a bitch.
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Kirstang,
Your current training program is good. Stick with it. I couldn't run a 1/4 mile without stopping when I started.
Stop thinking about times and go for distance. Focusing on the clock is bad for morale. Get down solid distance first.
There are nights I just go and run and don't time myself. I just push myself as hard as I can and call it awesome.
That way, the nights that I'm out cranking live Pantera and actually timing myself are always so much sweeter.
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barefoot running is a new trend. its possible, but not recommended for newbs. even on cross country terrain. our resident hasher, Jstrider runs barefoot cross contry and swears by it. so it is possible, but i dont think its the right thing for kirstand with feet issues.
Quote:
Originally Posted by KirStang
Great, great advice in this thread, thanks to all.
On my best time, I ran a quarter mile in 70 seconds....and HAD A LOT MORE LEFT IN ME. I was amazed. Best run time of my life.
Lately, in a 2 mile run, I'll finish the first quarter mile in about 96 seconds or so, and I'll start to feel the fatigue in my calves or quads set in. I can do a mile in about 7:30, but I'll hit a wall and I get slower and slower.
Anyway, great advice. More interval sprints, more "I'm just out on a long run, dude" and maybe I can try 30 minutes of intense biking. Thanks all.
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what you're describing there is you reaching the lactate threshold at 96 seconds. what you want to do it work on training at that threshold. what you will find is that you will push that lactate threshhold higher and higher with time, and you'll find yourself hitting that wall later on in the run. Again, targetted training is your friend.
Quote:
Originally Posted by ironpham
Also, another thing that I've found that helps is weight training. A good lower body workout will help improve the strength and endurance of your leg muscles. My run times have dramatically decreased since I started weight training.
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yes, just be careful with overtraining on one body part. it may cause an imbalance in your muscles and cause a strain. if you intend on doing weight training, make sure you train your overall muscles and not just quads or just calves. your lower body consists of more than just 2 body parts.
Quote:
Originally Posted by citadel
In addition to everything else, check out Fartleks training.
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fartleks are a good way to work on that lactate threshhold.
Quote:
Originally Posted by KirStang
Pony,
Would you recommend I do some slower paced runs to get my body to adjust to carrying more oxygen in my blood? (VO2max or w/e that term is).
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I'm still waiting for the RunningKing(tm) DLish to comment. 
Thanks for the advice again. |
no no, im the RunningPrince(TM). Jazz is the RunningKing(TM). 9er is TheRunningMan(TM) [sorry i had to get an Arnie movie in there]
If you want to be running at your VO2max you need to be running faster not slower. Running between thresholds to maximize your training. LSD's ( long slow runs) will improve your cardio cascular, but for the type of running you want to be doing, LSD's once a week like you are currently doing on fridays is fine for now.
Quote:
Originally Posted by PonyPotato
That's also why I recommended other cardio (like cycling).. it can increase your VO2max without the struggle of running. Running sounds like it's both an aerobic struggle for you as well as a mental one.. eliminating the aerobic struggle (slower but longer runs, cycling, swimming, etc) can help eliminate the mental struggle.
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Quote:
Originally Posted by Zeraph
For cross-training if you still want that feeling of 'going somewhere' I recommend hiking. Swimming is also great, surprisingly.
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An idea may be substituting your LSD's for a hike may get the boredom out of your training.
Quote:
Originally Posted by genuinegirly
Healing:
Your body needs to heal after a run. It is best able to do this when you are sleeping. Give your mind and muscles a break by sleeping a minimum of 9 hours when you challenge yourself with a hard run. Proper nutrition is another important aspect to consider. You want your body to be able to easily access everything it needs to recover after you push it to its limits. Read books on sports nutrition and put their advice to the test. It may not be the best book for you, but I especially enjoy Suzanne Girard Eberle's Endurance Sports Nutrition because of its sage words for women and vegetarian distance runners. Find your own sports nutrition "bible".
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no one has really touched on nutrition up until now. nutrition is one of the most important aspects of running. rest and food is as important as running, so make sure you dont train on empty because you wont get the benefit of the training. all you will be doing is using your protein stores from your muscles instead of the glycogen in your muscles.
the night before a big run make sure you eat plenty of carbs ( also called carb loading - although carb loading for athletes is a little different) so that you get the maximum out of your stores.
having just finished a 518km run over two weeks, i can tell you how important food is in your diet. but if you do it right, you'll fuel yourself to maximise your results.