Pete
I'm a beginner and I have no idea what to do.
i'm not very athletic....
Answer
Anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. I would also bet that you are out of shape by now, it only takes ten days for your body to start loosing muscle. So, since you're just getting into running I would suggest that you start going for some distance runs 1-2 miles 4-5 times a week. You don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
The benefit of starting early is that you have months to train, which is plenty of time to whip yourself into shape. Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
Now, after a couple months of training the schedule above is going to seem pretty easy, this will be because your endurance base has built up and you can start pushing yourself to go faster and you're plan could look a little something like this:
Monday: Distance run (1-4 miles slower 10-12 minute mile)
Tuesday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Wednesday: Distance run (1-4 miles relaxed at a 10-12 minute mile)
Thursday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Friday: Distance run (1-4 miles miles relaxed at a 10-12 minute mile)
Saturday: Rest or distance run
Sunday: Rest
This training plan should start putting you into great shape before track next spring. Hope this helps! Good luck, and feel free to message me if you have any more questions!
Anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. I would also bet that you are out of shape by now, it only takes ten days for your body to start loosing muscle. So, since you're just getting into running I would suggest that you start going for some distance runs 1-2 miles 4-5 times a week. You don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
The benefit of starting early is that you have months to train, which is plenty of time to whip yourself into shape. Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
Now, after a couple months of training the schedule above is going to seem pretty easy, this will be because your endurance base has built up and you can start pushing yourself to go faster and you're plan could look a little something like this:
Monday: Distance run (1-4 miles slower 10-12 minute mile)
Tuesday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Wednesday: Distance run (1-4 miles relaxed at a 10-12 minute mile)
Thursday: Distance/speed run (1-2 miles at an elevated pace 7-8 minute mile)
Friday: Distance run (1-4 miles miles relaxed at a 10-12 minute mile)
Saturday: Rest or distance run
Sunday: Rest
This training plan should start putting you into great shape before track next spring. Hope this helps! Good luck, and feel free to message me if you have any more questions!
Nike+ Sportwatch worth it's asking price?
Q. I've heard mixed reviews about it. But I really like the concept of having virtually everything a runner (no matter if he/she is a beginner or advanced) might need: HRM, GPS, calories, MPH, mapping capabilities, etc. compacted into a watch that you just strap on.
Clearly, I'm not all that wild about carrying a million items when I'm running. But for obvious reasons, I'm hesitant to spend $170 on something that doesn't work.
I've heard that the GPS isn't all that great, and that a lot of times the watch is inaccurate.
If this watch really isn't worth the arm & a leg Nike is asking for, what's a good alternative? Is there another watch out there just like it that actually works??
Clearly, I'm not all that wild about carrying a million items when I'm running. But for obvious reasons, I'm hesitant to spend $170 on something that doesn't work.
I've heard that the GPS isn't all that great, and that a lot of times the watch is inaccurate.
If this watch really isn't worth the arm & a leg Nike is asking for, what's a good alternative? Is there another watch out there just like it that actually works??
Answer
Nike is a good brand and it is usally worth the price tag :)
Nike is a good brand and it is usally worth the price tag :)
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