RUN! I used to hate it, but recently I got an I-Pod for my birthday and it helps out for the long distance. Before, I never had anything to listen to except my own thoughts, which sucked, but now I have a newfound reason to get out and train.
I started doing a new technique which is rather simple than what I was doing. I run at a slow pace for long distances and each week I just keep adding a mile to what I was doing. Before I would just train for 2 miles and not run more than that. I would run at a fast pace, but I had hit a plateau and wasn't getting anywhere. With my new plan I am gaining endurance faster than I was. Right now I am running 6 miles 3 times a week. I feel bad if a miss a day. Its all about pushing myself harder and faster.
My problem I've had for a while is that I get severe shin splints. It alters my running and the only thing I take for the pain is some OTC pain reliever. If anyone knows how to treat this I would greatly appreciate. I fear that I might fracture my fibula or whatever bone that is!
I train like this because my PT tests only wants me to do a 2mile run so going longer increases my endurance which has helped a lot. One day I'd like to run in a marathon so I'm going to keep this training schedule.
What are some of your cardio techniques?
cardio training
Re: cardio training
I recently started goign balls out running again from liek a year of doing nothing and too got horrible shin splints after 3 straight weeks of running. After talkin with very knowledgable medical source and some websites there are a few thigns you can do to ease them but only really one way to stop them.
New more supportive shoes, insert pads,train yourself to not run flat footed. Just google shinsplints you should find plenty of info on them.
All i did was take some anti inflamitory like advil and ice my shins 3 times a day for liek 20 minutes. Didnt run for a week and now I am fine.
My understanding on shinsplints is it is simply an inflammed muscle constantly pulling and putting shearing stress on your shins. If the muscle is allowed some recovery time and it will not swell thus not putting as much stress on thebone. Prolonged untreated shin splints can cause severe pain and bruise the bone. Like i said im sure websites can give you further insite or you can give xender a holler.
The only thingthat will really fix shin splints is time off//taking it easy. The new shoes runnign pattern, running on a softer surface is all you can do to help prevent it.
New more supportive shoes, insert pads,train yourself to not run flat footed. Just google shinsplints you should find plenty of info on them.
All i did was take some anti inflamitory like advil and ice my shins 3 times a day for liek 20 minutes. Didnt run for a week and now I am fine.
My understanding on shinsplints is it is simply an inflammed muscle constantly pulling and putting shearing stress on your shins. If the muscle is allowed some recovery time and it will not swell thus not putting as much stress on thebone. Prolonged untreated shin splints can cause severe pain and bruise the bone. Like i said im sure websites can give you further insite or you can give xender a holler.
The only thingthat will really fix shin splints is time off//taking it easy. The new shoes runnign pattern, running on a softer surface is all you can do to help prevent it.
Re: cardio training
check this site out:
http://www.mapmyrun.com
I seriously would not run if it wasn't for this site. I love it!
http://www.mapmyrun.com
I seriously would not run if it wasn't for this site. I love it!
Re: cardio training
Sweet a running thread. I ran cross country for the last 6 years of my life throughout high school + personal running into college. So I'll offer my advice, I can even post the day for day milieage I ran my freshman year way back when + times for certain workouts; if people want to know how to start off.
First and foremost, the best thing you can do to feel semi decent while running, is drinking water before you go running. Not right before you go, but like 4-5 glasses of water before you get close to running, use your judgement. You'll notice a slap to your muscles when you lack water. You'll also have to piss alot untill your body gets use to drinking water, as I'm guessing almost everyone lacks water. Like my coach said, " I want your piss to be clear".
Start off slower, and work into the finishing time per mile. If you want to finish at 7minute mile pace, over the course of 4 miles, start at like 7:30 and make each mile faster, untill its comfortable. As you get in better shape, you can hit the 7:00 mark by mile 2, rather than the 3-4th one.
In order to go further milaege, increase your distance ran, rather than speed. In order to become quick footed, more agility, say for other sports(indoor soccer) increase speed with in a 3-4 mile run.
--In order to become god, increase both.
My inspirational story: I started out finising each 3 mile run huffing pretty bad. By the time I was a senior, I ran 11 miles, for 3 weeks straight, day in and day out, at 6:15 average mile. By the time I was graduated, running 11 miles didnt get me in better shape(edurance wise) because the pace was to easy and the distance not far enough.
Random shit off the top of my head.
-It takes about 13 days on the dot, of constant running, to really feel and gain benefits from running.
-1 day missed of running, sets your body back about 2.
-What fab said about shins, your muscle ripping itself from the bone. We just ran through it and used an ice-whirlpool set for about 30* for 10min. Obviously thats not practical, plus no one here is training for a regional event. Good running shoes, Brooks makes very soild and a heavier shoe that I used throughout High school. Nike makes "OK" shoes, but there are better. I actually used racing flats from Nike, rather than long distance training shoes. Nike tends to go for looks, but still offer very nice running shoes, just gota know what your looking for + price. IBprofen helps alot. Otherwise, run a mile, then long distance bike ride to take away the pounding. Starting out slow on a run, then building into the pace helps me alot. I just have trouble starting out slow, I always tend to go as fast as I want a block into the run.
-Drink more water.
-In order to burn through the food you eat and start burning fat, it takes 44min of constant running. I forgot if thats at a certain pace, depending on your shape, or at your threshold.
-Stretch lightly before had, longer AFTER the run. The more stretching you do after running, the less chance you'll have aches, pains,pulled, and torn shit.
First and foremost, the best thing you can do to feel semi decent while running, is drinking water before you go running. Not right before you go, but like 4-5 glasses of water before you get close to running, use your judgement. You'll notice a slap to your muscles when you lack water. You'll also have to piss alot untill your body gets use to drinking water, as I'm guessing almost everyone lacks water. Like my coach said, " I want your piss to be clear".
Start off slower, and work into the finishing time per mile. If you want to finish at 7minute mile pace, over the course of 4 miles, start at like 7:30 and make each mile faster, untill its comfortable. As you get in better shape, you can hit the 7:00 mark by mile 2, rather than the 3-4th one.
In order to go further milaege, increase your distance ran, rather than speed. In order to become quick footed, more agility, say for other sports(indoor soccer) increase speed with in a 3-4 mile run.
--In order to become god, increase both.
My inspirational story: I started out finising each 3 mile run huffing pretty bad. By the time I was a senior, I ran 11 miles, for 3 weeks straight, day in and day out, at 6:15 average mile. By the time I was graduated, running 11 miles didnt get me in better shape(edurance wise) because the pace was to easy and the distance not far enough.
Random shit off the top of my head.
-It takes about 13 days on the dot, of constant running, to really feel and gain benefits from running.
-1 day missed of running, sets your body back about 2.
-What fab said about shins, your muscle ripping itself from the bone. We just ran through it and used an ice-whirlpool set for about 30* for 10min. Obviously thats not practical, plus no one here is training for a regional event. Good running shoes, Brooks makes very soild and a heavier shoe that I used throughout High school. Nike makes "OK" shoes, but there are better. I actually used racing flats from Nike, rather than long distance training shoes. Nike tends to go for looks, but still offer very nice running shoes, just gota know what your looking for + price. IBprofen helps alot. Otherwise, run a mile, then long distance bike ride to take away the pounding. Starting out slow on a run, then building into the pace helps me alot. I just have trouble starting out slow, I always tend to go as fast as I want a block into the run.
-Drink more water.
-In order to burn through the food you eat and start burning fat, it takes 44min of constant running. I forgot if thats at a certain pace, depending on your shape, or at your threshold.
-Stretch lightly before had, longer AFTER the run. The more stretching you do after running, the less chance you'll have aches, pains,pulled, and torn shit.
Last edited by Metzer on July 31st, 2007, 8:20 pm, edited 2 times in total.
Sometimes, you just have to be fucking awesome.
Re: cardio training
I used to run a lot, did hashing for a few years. I echo what Metzer said about the water. Drink water atleast a 1/2 hour before you start to run, not just before, or you'll feel sick.
Shin splints are contributed by bad shoes, or get a better sole for the inside of your shoe. I pretty much have used various adidas trainers with good effect, I prefer thick soles rather than flat shoes (flat = better traction, lesser cushion). Flat is alright for good surfaces, but if you're running on the road, it's better with a thicker sole. (And I highly recommend running on the road versus a treadmill, they're so fucking boring.)
You probably would want to cap your run at 30 mins to an hour. Increase the speed and distance within the timeframe rather than running for longer times for best results & enjoyment.
Make sure to start warm up gradually (stretching while cold = bad) and warm down!
Shin splints are contributed by bad shoes, or get a better sole for the inside of your shoe. I pretty much have used various adidas trainers with good effect, I prefer thick soles rather than flat shoes (flat = better traction, lesser cushion). Flat is alright for good surfaces, but if you're running on the road, it's better with a thicker sole. (And I highly recommend running on the road versus a treadmill, they're so fucking boring.)
You probably would want to cap your run at 30 mins to an hour. Increase the speed and distance within the timeframe rather than running for longer times for best results & enjoyment.
Make sure to start warm up gradually (stretching while cold = bad) and warm down!
Re: cardio training
I'll give that a try Tache. I've been doing too much building and not enough losing.
Re: cardio training
I'm resurrecting this thread since I have some more running shoe questions.
For those in the US, where is a good place to buy good shoes? Is there a nationwide retailer that I can trust to have knowledgeable employees that will help me get the right kind? This is my first time buying real running shoes so I want to make sure I get the right ones, and hopefully get enough information about my arches, pronation and other stuff so I will be able to make any future purchases online.
Right now I use some trail running shoes that I just wore anytime I needed to wear sneakers because I liked the look and having a gore-tex shoe to go to school in over winter was nice. Here's a link (http://www.thenorthface.com/opencms/ope ... anguage=en) . On top of the fact they are getting old, they are also kinda heavy (15.5oz according to one site) and I don't even run on trails so I'd like to get something less bulky and lighter.
Also, is there any good online literature for general running tips? I'm still a beginner so I'm sure I have a lot to learn about stuff like posture, proper breathing, etc.
I'm not trying to turn into some kind of ironman here but I want to do stuff right. I started in august and couldn't even do a mile anymore at the 7:30 pace that was fairly easy back in high school. Right now I'm working on getting up to running a 5-6 mile loop 3 times a week and I'm almost there. Today I did a little over 4 miles at a good pace so I'm almost there. Hopefully I can work my way up to the loop before it starts snowing and I have to hit the treadmill at school for a few months.
For those in the US, where is a good place to buy good shoes? Is there a nationwide retailer that I can trust to have knowledgeable employees that will help me get the right kind? This is my first time buying real running shoes so I want to make sure I get the right ones, and hopefully get enough information about my arches, pronation and other stuff so I will be able to make any future purchases online.
Right now I use some trail running shoes that I just wore anytime I needed to wear sneakers because I liked the look and having a gore-tex shoe to go to school in over winter was nice. Here's a link (http://www.thenorthface.com/opencms/ope ... anguage=en) . On top of the fact they are getting old, they are also kinda heavy (15.5oz according to one site) and I don't even run on trails so I'd like to get something less bulky and lighter.
Also, is there any good online literature for general running tips? I'm still a beginner so I'm sure I have a lot to learn about stuff like posture, proper breathing, etc.
I'm not trying to turn into some kind of ironman here but I want to do stuff right. I started in august and couldn't even do a mile anymore at the 7:30 pace that was fairly easy back in high school. Right now I'm working on getting up to running a 5-6 mile loop 3 times a week and I'm almost there. Today I did a little over 4 miles at a good pace so I'm almost there. Hopefully I can work my way up to the loop before it starts snowing and I have to hit the treadmill at school for a few months.
Re: cardio training
I bought some asics 2 months ago and I haven't had any problems with shins splints since. I am very satisfied with them. I was using nike running shoes before and I don't have any plans to go back to those.
Re: cardio training
Ryowen wrote:I bought some asics 2 months ago and I haven't had any problems with shins splints since. I am very satisfied with them. I was using nike running shoes before and I don't have any plans to go back to those.
got a link to em?
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Re: cardio training
http://tinyurl.com/2rxu8z
A very basic breakdown with running shoes, from personal and team experience.
Nike: Their running shoes are more focused on looks. I once found a $150 dollar shoe from them that didn't use strings. You could pull on a rubber webbing which tightened the shoe. Guess what! It wasn't that supportive of a running shoe.
Obviously not all their shoes are bad, I personally use the Nike Zoom Air Steens.
Brooks: They make some very heavy, durably running shoes. If you have trouble with pains due to constant pounding on a surface, these could help you out. They are heavier which might be annoying. I ran in these for 4 years straight. The Brooks Beast, if I recall.
ASICS: Good variety of running shoes all around. If you don't know much or don't care, buy a pair of these. No need to go and spend $100+ on a pair either. Find a basic running shoe.
Saucony and New Balance I don't have a lot of experience with. In the end, they have such a massive variety I wouldn't worry about their high priced models. Its basically what symbol/logo you want to have on your shoe.
I mention Brooks/Nike only because I know exactly what I'm looking for in a shoe. As I said, i would start with a p air of ASICS.
Concerning air cushioning shoes, they do break sometimes. If the shoe gets wet with an air leak you can hear the air and water being squeezed out of the tiny leak. An air leak will more than likely cause your Achilles tendon to become a bit sore and overall discomfort in that shoe. The Nikes I have right now have an air leak, but they have also reached their mileage limit.
A very basic breakdown with running shoes, from personal and team experience.
Nike: Their running shoes are more focused on looks. I once found a $150 dollar shoe from them that didn't use strings. You could pull on a rubber webbing which tightened the shoe. Guess what! It wasn't that supportive of a running shoe.
Obviously not all their shoes are bad, I personally use the Nike Zoom Air Steens.
Brooks: They make some very heavy, durably running shoes. If you have trouble with pains due to constant pounding on a surface, these could help you out. They are heavier which might be annoying. I ran in these for 4 years straight. The Brooks Beast, if I recall.
ASICS: Good variety of running shoes all around. If you don't know much or don't care, buy a pair of these. No need to go and spend $100+ on a pair either. Find a basic running shoe.
Saucony and New Balance I don't have a lot of experience with. In the end, they have such a massive variety I wouldn't worry about their high priced models. Its basically what symbol/logo you want to have on your shoe.
I mention Brooks/Nike only because I know exactly what I'm looking for in a shoe. As I said, i would start with a p air of ASICS.
Concerning air cushioning shoes, they do break sometimes. If the shoe gets wet with an air leak you can hear the air and water being squeezed out of the tiny leak. An air leak will more than likely cause your Achilles tendon to become a bit sore and overall discomfort in that shoe. The Nikes I have right now have an air leak, but they have also reached their mileage limit.
Sometimes, you just have to be fucking awesome.
Re: cardio training
this is the shoe I have been using and I am overall satisfied by its performance so far.
http://www.asicsamerica.com/products/pr ... =250001543
http://www.asicsamerica.com/products/pr ... =250001543
Re: cardio training
I swear up and down by Asics, been wearing the Gel Kayano almost exclusively for the past 8 or so years. They are the more expensive of the running shoes but they are the most effective and durable shoe I have come across, definitely worth it when the shoe will last 2-3 times longer than the cheaper ones.
As for shin splints, aside from wearing good shoes you could try correcting your posture/running form (try not to lean forward as much, try not to over-stride, try not to strike the ground heavily with the heel first). Better/more efficient running posture is often the cause of all sorts of muscular imbalances and injuries, and it's always a generally good idea to try and focus on your posture if not constantly, at least once in a while when running.
You could also try training the shin muscles with a little dynamic strengthening exercise - walk on your heels for about 10-20m each day as part of your warmup (followed by walking on the balls of your feet to work your calves). I would guess that I never experienced shin splints because this exercise was always part of my regular routine during track practice.
-will
As for shin splints, aside from wearing good shoes you could try correcting your posture/running form (try not to lean forward as much, try not to over-stride, try not to strike the ground heavily with the heel first). Better/more efficient running posture is often the cause of all sorts of muscular imbalances and injuries, and it's always a generally good idea to try and focus on your posture if not constantly, at least once in a while when running.
You could also try training the shin muscles with a little dynamic strengthening exercise - walk on your heels for about 10-20m each day as part of your warmup (followed by walking on the balls of your feet to work your calves). I would guess that I never experienced shin splints because this exercise was always part of my regular routine during track practice.
-will