Running tips and tricks
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Postmaster
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From: North of Boston MA
Running tips and tricks
Recently the Air Force decided that Reservists will have to pass PT twice a year and added the possibility of random tests. So, it was no longer a matter of cramming a month or two ahead of the test - I needed to get in shape and stay there.
A month ago I joined a gym. I have been going at least three times a week and doing the run on the treadmill. At first I was about dead after a mile but I am already over two miles without too much effort. My time for the 1.5 mile I need to pass my test is about two minutes too slow still.
So, here are the questions....
Thanks for any ideas.
A month ago I joined a gym. I have been going at least three times a week and doing the run on the treadmill. At first I was about dead after a mile but I am already over two miles without too much effort. My time for the 1.5 mile I need to pass my test is about two minutes too slow still.
So, here are the questions....
- I need to do the 1.5 in about 12:20. 14:00 is the slowest I can do and still pass. What is a good way to get better time? Should I add distance, incline, train at the faster rate for the shorter distance?
- My pulse has been getting better at the end of the run but is still way too high. After two miles today is was about 165. I am 43. Should I train at a lower speed until I can get the heart rate down?
- Anybody have any tips on breathing? I generally do two paces exhale, three inhale.
- What about chi running? I've tried some of the techniques and they seem to help some.
- What's you favorite music to run to? I have a collection of military songs that keep me moving.
Thanks for any ideas.
Government Teat-sucker
Joined: Oct 2003
Posts: 9,748
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From: Virginia Beach
My best advice about breathing is to continue to do it.
Seriously, they way I breath while running is to develop some rhythm. I inhale for 2 step and exhale for 2 steps. Every single time. I would tell you to try running without worrying about your time, just concentrate on your breathing: in, in, out, out. Soon you won't have to think about it.
Don't run to music until your breathing is second nature. Different beats might cause you to change your breathing. I don't listen to any music while I run. I listen to my breathing. I also prefer to run on the ground, not the treadmill (your test may require the treadmill, I don't know, and weather certainly may restrict you to the treadmill), after a half mile or so, I settle into a nice run and my mind goes wherever it wants. It's actually quite relaxing to run with no music- for me, anyway.
I don't know if you've ever experienced shin splints, but I did and a corpsman explained to me that my stride was off. He told me to concentrate on my technique: rolling through the entire step, from heel to toe. Again, not worrying about my time. Soon, the shin splints went away.
Seriously, they way I breath while running is to develop some rhythm. I inhale for 2 step and exhale for 2 steps. Every single time. I would tell you to try running without worrying about your time, just concentrate on your breathing: in, in, out, out. Soon you won't have to think about it.
Don't run to music until your breathing is second nature. Different beats might cause you to change your breathing. I don't listen to any music while I run. I listen to my breathing. I also prefer to run on the ground, not the treadmill (your test may require the treadmill, I don't know, and weather certainly may restrict you to the treadmill), after a half mile or so, I settle into a nice run and my mind goes wherever it wants. It's actually quite relaxing to run with no music- for me, anyway.
I don't know if you've ever experienced shin splints, but I did and a corpsman explained to me that my stride was off. He told me to concentrate on my technique: rolling through the entire step, from heel to toe. Again, not worrying about my time. Soon, the shin splints went away.
Super Moderator
Joined: Jan 2008
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From: Maine, Virginia
Ray, I feel your pain literally. I spent 24 years trying not to get thrown out for not passing PT. It's tough as hell. At 43, you need to condition yourself and I think Stu gave you some great tips. Get off the treadmill and get on the ground, track or road surface. The treadmill is the perfect environment and the PT test is all but perfect.
Please be careful and consider your your health first.
Please be careful and consider your your health first.
Government Teat-sucker
Joined: Oct 2003
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From: Virginia Beach
I think the USAF does their test based on heart rate before and after utilizing a treadmill, or something like that? The road may not be an option, but at the very least, you should put the treadmill at a 1% incline to offset the lack of wind and undulations in the road.
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Postmaster
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From: North of Boston MA
Anyway, I use the treadmill to train because it is much better to measure time/distance/heartrate. The gym I belong to has a 1/8 mile track but the curves are too sharp and it makes an awkward run. My actual PT test will be done either on the running track on base which is a bit over a 1/2 mile ellipse or it will be done on the road paralleling a runway - 3/4 mile out and back. Grade and wind will be cancelled out in either case at least. If I can swing it, I'll take the test while I am on active duty for the next couple months. Keesler has a pretty nice track. Plus, if I take it in April, my next one is in October and I avoid the tests in the real hot or cold weather.
Anyway, thanks for the advice. I'm planning on extending my runs and possibly entering a 5k sometime this spring and maybe even shooting for a 10 k later this year. Just a personal goal but something to motivate myself some.....
Post Fiend
Joined: Apr 2004
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From: Lafayette, IN
I don't know what effect this will have, but I remember way (way) back to when I ran cross country in jr. high. About once a week, we would do something called wind sprints. Instead of a long-distance run for practice, we would go to the track and do this:
Sprint 100m
Walk 100m
Repeat 3 or 7 times (I forget which)
Sprint 200m
Walk 200m
Repeat 1 or 3 times
Sprint/run 400m
Walk 400m
Repeat
When I say sprint, I mean give it all you got. And when I say walk, do just that--no power walking, just a brisk walk, not lackadaisical.
I don't recall how many times we repeated each wind sprint, but it seems to me we did it so that it equaled either 1 or 2 laps on a full-size track. We never worried about breathing, other than we were told to breath in through our nose and out through our mouth for as long as we could. If we weren't sucking wind at the end of practice or a race, we weren't running hard enough.
I'm going the easier route--I have a 400-mile, week-long bike ride in May that is a fundraiser for Habitat for Humanity. I started on the exercise bike a week ago...
Jason
P.S. If anyone wants to help sponsor me...
Sprint 100m
Walk 100m
Repeat 3 or 7 times (I forget which)
Sprint 200m
Walk 200m
Repeat 1 or 3 times
Sprint/run 400m
Walk 400m
Repeat
When I say sprint, I mean give it all you got. And when I say walk, do just that--no power walking, just a brisk walk, not lackadaisical.
I don't recall how many times we repeated each wind sprint, but it seems to me we did it so that it equaled either 1 or 2 laps on a full-size track. We never worried about breathing, other than we were told to breath in through our nose and out through our mouth for as long as we could. If we weren't sucking wind at the end of practice or a race, we weren't running hard enough.
I'm going the easier route--I have a 400-mile, week-long bike ride in May that is a fundraiser for Habitat for Humanity. I started on the exercise bike a week ago...
Jason
P.S. If anyone wants to help sponsor me...
Moderator
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From: Greenfield, MA
Ray...you're more than welcome to join me on my conditioning runs...every morning 0600 hours...sharp!!! 
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If its long distance your training for then train with long distance. The "train at the faster rate for the shorter distance" idea is good but how short of a distance? I defiantly wouldn't go under 3/4 mile otherwise your basically training for a sprint. Try running 3/4 as hard and fast as you can like 2 or 3 times a week, on the other days I would run 2-1/2.
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