Tips for heavier runners?

thescrumisfun

I am trying to improve my running for the upcoming university rugby season; it is one of the things I struggle with the most. I am following my coach's training program, and I love the four days of weight lifting, but the cardio...oh man. Granted I have come a long way from running an 18 minute mile at the end of my senior year of high school (I am a college sophomore this year), but I would really like to run a 10 minute mile and last through a 5k. Right now, I run a mile in 12 minutes, when my legs are sore from lifting. I'm 5'3" and weigh 195 pounds. My legs are short and stumpy.

Should I do more low-impact cardio before I start to run more? Or should I just go right into it? On lifting days, I have been doing my 20 minute cardio warm up and cool down on the arc trainer to reduce stress on my joints. The program also has three days of cardio (shuttles, sprints, and an alternating 5k and 5x300). However, on these days, I feel that I am not working hard enough because I just get so dang tired quickly. I can bust out a cardio workout on the arc trainer for an hour, keeping my heart rate at 160 - 170 bpm, but with running/sprinting I just seem to fizzle. I really need to improve on this, as my coach is a fitness nut to begin with, and she has no problem running our butts off. We were the fittest team in our conference this year, and she will make sure we are this year as well. We are testing the 5x300 when we go back to school (a terrifying thought!) and our first game is August 25th (the first week we're back). So...I want to be in good shape when the summer ends. Any tips/thoughts/suggestions are welcome and appreciated. Sorry this was so long!

Laura

meshashesha2012

hey i used to play rugby. what position are you? i've played just about everything in the scrum but was almost able to join the US national team as a loose head prop

the one thing i learned about running and rugby is that it's never enough because when you are in games you naturally will want to run faster and harder :laugh:

if you dont have any joint issues, i say just get into it but also add in some cross training cardio (biking, swimming, etc).

another great thing you can do is running in the pool. during or practice sessions we'd have drills where we would sprint with a partner on our back (so much hell!) and the closest thing i found to that was sprinting in the pool. it's hard work and it's a good way to increase your fitness without so much pounding on the joints

runmybunsoff

I think "fizzling" out during speed/hill intervals are pretty normal for a lot of folks, even lighter runners too. I think the best way to get over that is to just keep trying. I dread sprints (also I am 5'3'' and weigh 194 right now), it's really painful for my heart but I try to dedicate myself with doing so once a week. Also, have you tried Yoga before? Not that I am an expert on it or anything...but I have been doing Bikram Yoga for about 3 weeks now (because I heard there's a lot of benefits for runners) and it has greatly improved my running performance, especially when it comes to breathing and endurance building. I shaved off about a minute per week and have been really pleased!! I've also bought insoles recently too--by Super Feet, and has been helping with my joint/hip flexor pain on my right side tremendously. And I eat. A lot...a lot of good things like whole grains, lean proteins, etc. But most importantly do what you think is best!! Best wishes

thescrumisfun

@meshashesha20: I am a prop as well! This spring I played mainly at loose head. I don't know what the fall will bring, but I still hope I'm propping, because I really enjoy it. We graduated five seniors from the pack this year, so it'll be a bit shaky at first when our season starts up again.

Thanks for the tips! I never really thought of sprinting in the pool.

@runmybunsoff: I will definitely look into the yoga! I am actually quite flexible now, but I would love to improve on this. Where did you buy your insoles at? My feet are ridiculously flat-footed and definitely need the extra support. Also, with the eating...I have been eating around 1,200 - 1,400 a day, lots of protein, veggies, fruit, and whole grains as well, and usually burn 500 calories (more if I'm not lifting that day) a day. For my weight, do you think I am eating too little? I don't want to put my body in starvation mode. MFP is allowing me 1,840 a day, but I am scared to eat that much because I don't want to gain weight, as I am trying to lose.

Thanks for the tips again everyone! Very helpful .

cr_rn

Definitely listen to your body. I would check out Chi Running. I've tried it, but not until I was injured. It seems to be much easier on the joints, and helps to prevent the normal pounding joint injuries that people (especially heavier people) get. I say listen to your body, because I didn't. I was 185 and training for a 1/2 marathon. I followed a training guideline, but didn't listen to the aches I had in a hip, and ended up with a stress fracture. Cross training can help you to gain the cardio while allowing your joints to recover nicely. A gentleman mentioned running in the water. That's really a tough thing to do, and you're using the same muscles that you do as running on ground, but with no impact. Cycling is an amazing cross training option. Zero impact, and high calorie burn. I have had great luck with building my legs on the bike.

thescrumisfun

Wow, I have never heard of Chi Running before. I have so much stuff to look up now Thanks!

meshashesha2012

yeah i loved propping! at the time i was pretty small (5'5 135 pounds) so my college coach put me on a intensive strength training program. i spent 1.5 seasons as a prop and another 2 as a flanker. at first i started out on the back but was always involved in the scrums (i'm sorry but why would i join rugby to be a back ) so my coach got tired of me always being with the pack and just put me in there. i spent half a season as a 2nd row because his plan was that i'd hate the position so much that i'd beg to become a back again. not a chance. i'd rather have someone's butt on my head than be in the back row missing all the action i felt like i should EARN my beer! :laugh:


anyway, another thing to try working in to your routine are complexes : http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

these are pretty similar to hiit/tabata style workouts so you're working close to your V02 max. plus since you're moving weight, you're also working on increasing the amount of work your muscles can do in a short amount of time. i'm pretty sure that would translate very well into power you'd need when you push against the opposing prop

thescrumisfun

Thank you so much! I am reading about it right now.

Haha that is so funny about always being with the pack. I don't think I'll ever be fast/graceful enough to be with the backs. I always joke with my coach when she announces the line up with, "I'm starting at wing, right?" I'm the one of the slowest people on the team :laugh:

Thanks again for everything!

runmybunsoff

Oh yay!! So glad I could be of some help!! I purchased my insoles at a local small business called Charm City Run. But I think Superfeet are available on their own website too. Probably be best to find a store around you that sells them, maybe? Also about the food--I wouldn't know what to tell ya since I'm not a nutritionist, and of course every body responds to food differently I am assuming. But the least that I could say is go with your gut, trial and error. That's what I have been doing and so far so good. I started off with 1300 calories per day and did not eat back my exercise calories. I was not happy at all. Had to learn and understand the process. And then I made it to 1500 calories a day with equal amounts of carbs and protein, and smaller amounts of fat (I just tweaked my settings around a little bit). Usually i'll consume anywhere up to 1600 or 1700, sometimes more, depending on how much I ran that day. I also consume lots of protein shakes too and not deprive myself of anything that I really want to eat. But then again, it all depends. And I plan my meals ahead most of the time and make sure I follow through with it. But most importantly I just listen to my body. I try not to stuff my self or force myself to eat if I can't. If I eat back the calories, great. If not, no big deal, it happens. I think it takes a lot of time and practice to really understand and get in tune with your body. It will all come together.

thescrumisfun

Thank you both for being so supportive!

meshashesha2012

have you seen this:
http://www.sport-fitness-advisor.com/rugby-training.html

thescrumisfun

Wow. Thank you so much. I am going to share this with my team

thescrumisfun

Hey runmybunsoff! I got the Superfeet insoles at a sports store and I LOVE them . I can already feel a difference. I got the blue for my running shoes, and the black for my cleats. Thanks for telling me about them!!