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I prefer to run short sprints of 100 yards or less and then once a week run longer distances like 2 or 3 miles. This is what works for me.
August 2, 2011 at 16:08
What helped my 1.5 mile run time was just running 3 miles non-stop. After about a week of running 1.5 miles everyday, my time was improving quickly. After about two weeks of running 1.5 miles, my improvement started to slow down. I started running 3 miles everyday, and my 1.5 mile time is improving quickly again.
That’s just what I did to improve 1.5 mile running time.
August 2, 2011 at 16:30
When I was trying to get in shape for running(I started out doing a mile and a half in 15 minutes and be ready to die. now i can do it in 10, barely even breathing hard), the thing you need to do is understand that you won’t get better overnight. Find your goal time, and put yourself on a plan. I found that running everyday and taking saturday’s off worked for me, but again, it’s whatever you prefer. Generally, what you want to try is mixing both long runs and speed work into your week of running. For running distance, start out running 30 minutes twice a week at a jog, 30 minutes twice a week at a faster pace, and 45 minutes at a comfortable pace. If you can’t do that, do the same time’s, but instead of running, change your speed accordingly. Once you can jog for 30 minutes comfortably, do that for a few weeks until it seems pretty easy. Then what you can do is begin putting in speed work: find a hill around where you live, and do sprints up it, i’d personally try to do at least 10, with a 20 minute cool down afterwards; or, do 400 and 800 meter repeats if you have a track nearby at your goal mile pace. For example, if you want to do 6 minute miles, do 400 meters in 90 seconds, or 800 meters in 180 seconds. Do at least 4 of either, or more, with 90 seconds-2 minute rest in between, and once you’re done do a 10 minute cool down. If you get to this point, try to do these kinds of workouts twice a week. Thats generally the way I started. Once I got into good running shape, my week basically looked like this: monday was a 45-50 minute training run(about 2 minutes slower than my mile race pace. so if i ran 6 minute miles in a race, i’d run around 8 minute miles), Tuesday 40 minute “easy” run (not a jog, but not a fast run, just what feels comfortable to let your legs recover), Wednesday was speed work(either 8 400 meter repeats, 2 400 meter to 4 800 back down to 2 400 meter repeats, or 4 800 meter repeats. all at your goal pace) Thursday was 40 minute active recovery(so, not as easy as tuesday, but still not really hard), Friday was a 30 minute-40 minute run at whatever felt good, Saturday was off, Sunday was a long run (about an hour). This schedule could of course be changed around, as skill increases. Once you understand how you run, you can start figuring how many miles you run, etc… By the end of doing all of this, my fastest 3 mile time was 18:20. But, be warned, this didn’t happen overnight. It took me around a year to get there.
Oh, and before I forget, make sure you stay VERY hydrated, and watch what you eat. You can’t run off a bad diet. Just as a heads up: when you start running a lot, if you don’t eat right, your body will tell you. Runner’s diarrhea is the worst experience you will ever have, I guarantee you.
August 2, 2011 at 17:15
Outstanding advice Lenis.
August 2, 2011 at 21:12
my main focus is just endurance, stamina, I’m 6’5 around 220 ibs so I’m not to worried about my weight or anything. Every chance I can get 15 to 20 minutes away from work or school I try to squeeze in some run time. whenever I think about quitting I just think about the first time my DI calls me a Marine.
December 20, 2014 at 02:54
HYDRATE! HYDRATE! HYDRATE!
My first poolee function, we went out and ran three miles. I didn’t hydrate right, puked my guts out and Gunny said I was about as green as the Hulk.
You don’t hydrate? You don’t run. End of story, there is no argument.
I hate running with a passion, I think people who enjoy it are freaks. But it is necessary, so here we are. I personally am a big of sprints during my runs. Whether you have a preset length, or you pick out a stop sign to sprint to while out on a run; Sprints are a killer good work out for your legs. Because in the end, its a mix of strength and endurance. Keep running, and run hard every time you run. You don’t have to kill yourself every time, just run hard until you can’t. Set a goal. And remember: You take out what you put it.
September 6, 2011 at 15:49
It is true that running is very hard at the beginning, but you cant get better unless you do it over and over again. Start off with small distances and work your way up. I used to not be able to run a lap around the track without having to stop. I was in horrible shape but now i can run 3 miles with no problem. It takes time. Dont overdo it though. your body also needs time to rest.
September 8, 2011 at 19:10
I’m trying the Couch-to-5k running plan and it seems to be working very well.
January 30, 2012 at 23:30
I am currently increasing my runs after I got a fracture in my leg. It is important to warm up properly and to stretch after your run/cool down. This will help prevent tendonitis, which I have faced before because of a lack of warm up and cool down combined with over-training. Ramp up your total run volume incrementally. Most marathon training programs I have seen say it is best to increase only by about 10% (10 miles one week, then 11 the next week, then 12.1 the next, and so on) each week and every 4 or 5 weeks take a few extra days off. While you may not be looking to do marathons, this is a good limiting program that will help to protect you from over-training and over-use injuries which can put you out of commission for weeks or months at a time. Additionally, use hills to your advantage, get used to running up them hard and down them controlled but fast.
Do yourself a huge favor and just pick up some running reading materials and read-up on how professionals train and so on. This has the added benefit of giving you motivation especially when you see a new idea you could implement into your run. Keep your mind open that your running technique may not be the best for you. I have known a large number of people who have changed their running techniques (gradually) and have reaped a ton of benefit. A few examples are my brother, Marine Sgt. who also runs marathons, took up running in vibram 5 fingers and saw his running speeds and comfort skyrocket even after being in the Marines 3 years already. My girlfriend lost all knee pain and discomfort from becoming a vibram “toe-striker”. I have learned from Chi Running and vibram training to adapt from really bad heel-striking to running on my toes and leaning slightly forward (that is to say I run with a healthy straight back) and just kind of let my whole body fall forward into the run and use my running speed to keep from fallin on my face. This takes several minutes off of my run and makes a fast pace much easier since I’m basically in a constant state of falling and running to keep up.
Like I said, read up on running and/or talk to a very experienced runner. Have an experienced runner (marathoner, speedy Marine, or even just a cross-country coach or whatever) run with you and watch your technique. Train by using sprints, hills, target distance (3 miles for the PFT), long distance (this helps with overall endurance and vascular adaptation), and maybe even a bit of cross-training, like kettlebells or deadlifts or whatever. You’d be amazed how much your running technique can improve by strengthening your core and upper back separately from running because this will allow you to use proper running posture for longer, which helps you breathe much easier. Keep in mind that if you do change your technique or anything, all gains must be gradual or you can really hurt yourself.
Right now I’m developing my program as follows:
Distance run once/week (6 miles this week)
Target Distance Drills (Different sprint protocols for 3+ miles or run 3 miles flat out for time)
Short Sprints (20 second sprints/ten second rest for 1 mile)
Mile Sprint (run a mile as hard and fast as I can)
And throw in 3 rest days here and there.
This week I am going for 12 miles and then next week will be 12.12 miles.
Each week I slightly change my routine by adding a bit extra distance to one or a number of the different runs; It’s awkward to do a .12 mile addition, but as time goes on I can add more miles per week and expand my routine. Once I have adapted to enough miles per week I can add more running days and nix some rest days, but for right now I the spectrum of distance, target, and varying sprints. I am really excited for how I can change my program as my mileage goes up to include two different types of running in a single day, like run 3 miles for a PFT trial run and then just keep running another 3 miles to make an overall 6 mile distance.
Anyway, this became a book. Oops! Good luck guys!
October 2, 2012 at 02:29
*next week will be 13.2
October 2, 2012 at 02:34
Indian runs helped me improve my run times by alot.
May 29, 2013 at 19:23
Okay, to everyone that has asked and those that could use it as well. Here are my personal running tips I do for myself as well as what was told to me by the ATC on Parris Island during my lovely 13 week stay.
1.) keep an upright form while running. Align your back with your hips. This may seem weird at first but it allows you to better breathe. It also displaces weight on your feet more efficiently causing less pain in your knees, ankles, hips, groin, lower back region that you would likely experience over say a PFT run (3miles) now do not think that there will be No pain. Cause there will, that’s just running for you..live with it. There will just be less and it won’t come on so quickly. The more you run, the less pain you’ll experience as your body adapts to the excercise.
2.) as your running in an upright form don’t seek to take Uber long strides to gain speed you won’t need to. Find a mid stride that is comfortable and stick with it. My strides for being 6 foot tall are about 35 to 40 inches. On average. Find a stride that’s comfortable, don’t think that you need long strides like previously just to gain speed. Now that your body is upright and aligned so are your hips, allowing them to move faster and therefore you will eventually run faster. Sorry if this isn’t the doctor language you were looking for, I’m explaining it as I understood it and was explained to me.
3.) don’t run flat footed. Where your feet are making a slap against the deck. (while wearing boots this slap will be avoidable… It’s just the boots.. If you do it right.) learn to run with your whole foot. Much like your walking. Heel, transfer to the ball and repeat.
My personal tips.
1.) run for as long as you can before opening your mouth, and every chance you get run with it closed. This will allow better blood circulation when you breathe through your nose. You won’t become fatigued as quickly and you won’t have chest pain or as bad of chest pain for you smokers (like me) or if you’ve never ran much.
2.) keep your head up. Don’t stare at the ground while you run. It’ll make it feel like an eternity and you’ll begin to focus on the aches and pains more.
3.) buy Good running shoes. (on the island you’ll have no choice, it’ll suck. Sorry) use these running shoes ONLY TO RUN. do not wear them any other time. If you run in shoes you wear all the time your feet probably hurt. Well that’s because the shoes have formed to your feet as you walk. Wearing them only to run allows the shoe to form to your feet as you run, more comfort, less pain. Happier you.
4.) when you begin to get fatigued at least for me it helps to shake my arms out as I run. Get blood back in them and back to swinging them better. Don’t know if it actually works for everyone but it does for me.
There’s my tips. That’s what helped me, I’m not saying it’s for everyone or will help everyone but these are things that helped me.
Hope you enjoy, I’d love feed back on if it works for you or doesn’t.
Semper Fi Marines… Or those trying to join the family.
December 5, 2015 at 13:06
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