Beginner Runner Tips

Wow, thanks so much for this topic! I actually came online this morning to post something similar. I'm very new to running and fitness and only started gym a month ago. My personal trainer is very keen to get me started on running but I find that I am really, really struggling to get out of my head!

Last week I could run for two minutes (at 6.8km/h, huffing and puffing as I went, but at least I was moving!), this morning I couldn't even manage 30 seconds!

So Annokoye, thanks so much for your post and to everyone who responded. I will definitely try these tips tomorrow!

Another Air Force member here, only difference is I'm active duty. Your min time for 1.5 miles is 16:58, if you are under 30. This is obtainable by August if you are willing to put in the work. The few things that will help you are; increasing your running distance (longer runs), interval training (sprint the straights and walk the turns on the track), and strengthen your core. I am a UFPM for my sq. and all these methods have seen many Airmen knock out that PT test! Also, your servicing MPF will have a HAWK where they generally have a nutritionist and exercise physiologist! You can use them for FREE If you have any questions or need help, by all means ask away!

Best Wishes,
Lt. Emely-Poynter

This! ^^^^

I'm an Army Reservist, and last month was the first time I passed my APFT in 2 years. So that I don't make myself sound like a total dirtbag I have a couple of injuries, but I found that as I lost weight my joints felt better and my time went down. Last year I was running 3 times a week and I still couldn't get a passing time, but this year, 30lbs lighter I kicked that runs @ss (kinda lol).

So basically what I'm trying to say, do the runs the LT suggested, but kick losing weight into high-gear as well.

http://www.runnersworld.com/article/0,7120,s6-242-304--11903-0,00.html (4th to last paragraph)

I'm a Marine who for a long time went through a rash of injuries and my run times really sucked afterwards, so I know what your feeling, and most times that leads to training the wrong way (too fast, too soon) and not seeing the results that you think you should. Having said that...think of it as if you're trying to put on muscle or even lose weight...it never really happens overnight, but if you accept that it will happen and stick with it you will definitely see improvement. Here's some tips from a dude who has done a lot of running in my life (both the right way and the wrong way)

1. Stay with the 5 times a week or at least no less than 4 (if you do 4, do some sort of cardio training at an exertion level that seems similar to an easy run, and do them for at least 45-60 minutes)
2. Take 1 whole day off where you do nothing.
3. Most of your runs should be easy...only do speed work 2 times a week, i.e., and interval workout or tempo run
4. Do one long run a week at an easy pace (just fast enough that you are slightly breathing hard, but could still hold a conversation if you were running with someone) Your goal is 1.5 mile run, so your long runs should be no less than 3 miles, and don't really need to be more than 5 miles
5. When you do your interval runs they should be close to your goal race pace, and instead of walking, jog for your recoveries.
6. For a 1.5 mile run your intervals do not need to be any longer than 400 meters.
7. Work on making your form more efficient (search google or youtube for "running form" or something like that. Also, if you are a heel striker, this is not good. One suggestion is getting some minimalist shoes (I use vibram 5 fingers or I run barefoot for most of my runs, but for my longer ones...8 miles or more is use something with slightly more cushion), these will teach you to run with more of a mid-foot strike, which is more efficient and less taxing on your joints, and your body in general.

Here is something that you should be shooting for and a sample week of training to clarify:

Goal 1.5 mile 16 minutes (10:40 min/mile pace)

Monday- Rest

Tuesday- 2 mile Easy run (13:30 min/mile pace) focus on just completing without stopping, and not going too fast (just building endurance)

Wednesday- Interval run 4X400 meter run (between 9:45 and 10:40 min/mile pace) jog either 200 meters or 400 (maybe start with 400 meters) at around 13:30-14:00 min/mile pace

Thursday- 1.5 mile Easy "Recovery Run" (13:30 min/mile pace)

Friday- 1.5-2 mile Tempo run (Between 10:50 and 11:30 min/mile pace) should be a good workout close to your goal pace, but not so hard that you cannot finish or feel totally spent at the end of it.

Saturday- 1 mile recovery Easy pace (13:30 min/mile pace)

Sunday- Long Easy Run ( 13:30 - 14:30 min/mile pace) for maybe 3-5 miles. Just focus on finishing the whole run without walking...if you have to walk because you are out of breath you are going too fast. This will get your muscles used to a longer distance than you need to run for your PT test, and will really bring your time down when coupled with the intervals and tempo runs.

Hope this helps and if you have any questions feel free to hit me up. Good luck to you...make sure you post the results of your test!

Even if you improve, but still failed I would still consider it a success...4-6 weeks is not a long time to shave 3 minutes off of a 1.5 mile run. If we're talking about a 10K or Half marathon that is something different. It is definitely doable, but might be hard so even if you fail but come close stick with it and definitely the one after that you will smoke!

I dont think you need to be confused right now by talk about intervals tempos, breathing, pace and how to hold your arms to be able to run 1.5miles in 15mins - 10min miles are a steady jog - you dont need to develop speed.

Run for longer - the one tip that's coming through here is to run for a longer time. forget about speed and distance, just stay out there for longer. Get up to 3 miles at least of gentle running.

Run less often - also think 5 times a week is too much. 3 or 4 is plenty to improve over 1.5 miles and gives you better recovery. Of course if you are running long and slow you will need less recovery.

Lose surplus weight - ( if you have any) supposedly gets 3 secs for every lb over that distance

Expect to feel awful during your test - Your 1.5 miles test should feel distinctly uncomfortable the whole time and you'll probably want to throw up after it. If it's anything else you are not pushing yourself enough.

bump

try doing longer runs. I've never been a runner but now i'm actually quite fast and in shape. The rule i went by was focus on mileage, the speed will follow. try doing some longer runs to condition your body, and you will gradually get faster. At the beginning of this year, I was so excited to get around a 10 minute mile pace, now I consistently run a 9:20 or so, and if i'm racing its a low 8 min mile for a 5K or 5 mile. you can do it, your brain just doesn't want to.

andddd i just saw others say the same thing. get in mileage and the speed will come to you!!!

I'm so glad I found this topic, this is a big issue with me... RUNNING!!! I'm active duty Air Force and been on a profile for a year that finally expired in March, now in September I have my PT test and will be my first time in a year running. I'm not a runner what so ever, just the thought of it makes me exhausted. Lately I've been doing interval training to build up my endurance. I need a 16:22 to pass and I'm hoping for at least a 15:30-15:45. I haven't tried to time myself yet, but I will soon, maybe Saturday, I'm going to take everyone's advice to run for longer and not be concerned about the pace, my pace may be that of a walk though, lol... I'm telling you guys I'M A SLOW RUNNER, not to mention my shins and calf's become tight. Hopefully the app C25K will get me where I need to be, fingers crossed. Keep the advice coming!!!

Thanks for the update!! I have wondered about you a few times. Great to hear you passed!