Hey People,<P>Need some more advice.. I haven't worked out in a long, long time and I'm a horrible runner in the first place. I know that CCT requires you to be able to be a fast runner or atleast have endurance to run a long time. <P>This is extremely embarrassing, but I can t do a mile at an eight minute pace. Any suggestions? <P>I was thinking I'd start out wimpy, like jogging a half mile till it is really easy, then moving up to a mile and do that till I get used to it. That way maybe I can keep myself from getting running injuries.. Does that sound reasonable? <P>Thanks,<P>Brooks

I have been training solid, 5 days a week for about 4 months. I used to hate running, but now I rather enjoy it. First I start out by warming up for about 5 to 10 minutes on a bike or an elyptical cycle, then I do a series of stretches, because your muscles respond better to stretching after they are warmed up. You have long muscles and short muscles. Long ones are for distance, while short ones are for speed. Alternate your training for these muscles. For instance on Monday, run a mile, since you are a beginner. Tuesday, run a mile and a half. Then on wednesday run sprints, say (4) 100 yd. dashes. Some days I substitute running for cycling, swimming, or surfing, but I always warm up and stretch first. Keep it interesting. I am thinking about getting a cadence cassette from the Army/Navy store to improve my breathing techniques and thus improving my speed. <BR>This is just what I do and I don't know how out of shape you are, but a mile is nothing, so try to at least do that much. Good luck

Thanks GN,<P>That sounds like a good idea. I will try doing that. I'll start with the mile and work my way up.. <P>So I guess you mean I should do a little bit of exercise before stretching? Thanks for your help buddy...<P><BR>Brooks

a buddy of mine is a triathelete who insists that the first part of a workout program needs to be "junk miles". That is just get out there and run for a week or two. Just like you said, a half mile, to a mile, and up. This is to build some endurance in your (slow twitch) muscles and toughen up your feet and shins a little. Then get on the previously prescribed program.

Adhoc-your friend is correct. Competitive cyclists log at least 400 miles before we begin to incorporate actual training rides. Runners should do the same, I think 50-100 miles is a standard base mileage. <BR>Another piece of advise is to buy a heart rate monitor as it will tell you how much better you are getting even if your times don't show it.<BR>Good luck!

thought I'd offer some suggestions that I've used myself. I don't consider myself a "natural" runner (i.e. one who finds running easy if there is such a person) I've always been drawn more to lifting and short term endurance activities. However I've been following the running schedule that's laid out in the BUD/S Warning Order in preperation for Stew Smith's 12 Weeks to BUD/S workout. In my experience I've found a few things that have helped. <BR> 1. Start off slow and short. Gradually build up your mileage and don't try to do too much too soon. Find a schedule and stick to it.<BR> 2. Take care of your feet, shins, and legs. By this I mean that you should stretch your calves, hamstrings and quads before and especially after you run. This will go a long way towards preventing potential injuries later on. Also, when you get more serious go and invest in a quality pair of running shoes that fit your feet and running style.<BR> 3. Don't worry about your time at first. I keep track of my times now but I don't stress over them. I think it's important to first establish a good base of mileage and then later on start worrying about speed and times. <BR> Hope this helps.

Marty, you still riding? I still have the Vitus w/Campy components...along with my Bridgestone synergy (for day to day rides)...let me know (via email if possible)...

Just a quick comment. One guy mentioned doing speed work (sprints) to get faster. While this will make a person faster, beginners should not be doing speed training. A good amount of base miles (junk miles) should be run first to get the legs ready. According to Galloway, speed training is the #1 cause of injury in runners. Galloway also states that stretching should be done only after a run/work out if at all. This is because so few people know how to stretch properly, they do more harm than good. Evaluate where you are in your training before you start with the speed work, and learn proper stretching technique. Train smarter not harder.

Marty- good to see you're still around here...
Seraph is mostly right. I started training for a marathon last year using Galloway's method. I had always hated running before, and always had little pain in the but injuries that would hinder me. But using galloway, I NEVER stretched before or right after a run because that is when you can cause damage. I would, however, stretch at night before bed when I was relaxed and my muscles were warm. I also used the run schedule set out in the Air Force Elite training book to build up miles safely, but Galloway schedule works as well. Then later I started doing interval type training two days a week to increase speed as well. I was doing 14 mile runs in just a few months. and at a pretty qiuck pace too.

Good Luck

Never heard of 'em...

I *have* heard of base mileage <img src="/ubbthreads/images/graemlins/grin.gif" alt="" /> A lot depends on what your goals are, as well as your time frame; there's no fixed magic formula. Cross-training is a wonderful tool as well. When I was doing nothing but running, my base mileage during the summers capped at 90+ miles per week...things have changed as I transitioned to triathlons.

What's your time frame look like? I'm assuming your goal is to be get your run times down for an impending move to CCT...

The best thing to do is get a good running book like Galloway's, or the Bowerman/Dellinger (can't remember which) book on the Oregon Method, then break your training into three basic phases: Phase 1 (no speed, high volume), Phase 2(some intervals, some hills/fartleks, medium volume), and Phase 3, a short peak before you start the Pipeline. That's would be my 5-second basic training primer without really knowing anything about you.

Whatever you do, stretch and augment with a lot of cross-training.

Since I've started I've found four things to be very helpfull.

A. Walkman

B. Treadmill to pace yourself.

C. A long warm-up. Used to do a two mile walk, and then alternate. (half-mile run, half walk, half run, half walk, ect)

D. Distance. For awhile I was doing 30 miles a week. Kinda toned it down in favor of other exercises, but I'm convinced that walking those three extra miles a day helped me imeasurably.

Two months ago I couldn't have done a nine minuet mile. Now I can do two in 14:00. Not the best, but with my running talent...*shrug*

NMan,

Be careful about pacing yourself on a treadmill. Using a treadmill does not accurately represent running on a track at the same pace. I usually try to raise the incline slightly when I can't run outside.

YES! Very true. There are muscles you use when running on a track/road that you don't when running on a treadmill. Treadmills are pretty good for shin splints, but every once and a while time yourself on a track to get a more accurate reading.

A 2% grade on a treadmill will be simular to conditions outside.

[]A 2% grade on a treadmill will be simular to conditions outside. [/]

Good point, Ken. A 1-2% incline on a standard treadmill closely approximates outdoor running, according to Runner's World magazine.

No pressure, but, how is your workout document coming?

[]NMan,

Be careful about pacing yourself on a treadmill. Using a treadmill does not accurately represent running on a track at the same pace. I usually try to raise the incline slightly when I can't run outside. [/]

Actually, since I posted, I've given up running on the treadmill. I do think it helped me get to the point where I could pace myself, but I find running, even on a track, to be immesuably more interesting than a treadmill.

It is kinda ironic, because when I first tried the track, I barely made a mile. After a week I timed myself on a two mile run and made 14:00. There is no way in the world I could've made that time on a treadmill at that point. What is the difference?