Jogging tips needed please.

19Kyle93
19Kyle93 Posts: 5
in Fitness and Exercise
Hi I'm new to the site and need some advice; I'm 19 years old, weigh 13 stone 5lbs (187 lbs) and I am 6 ft. 4 inches.

I am planning on joining the reserve army in the U.K while I study at University and they follow the same fitness tests as the regular full time army. One of the requirements to pass is to run 1.5 miles in about 9 mins 45 secs. I have been training as much as possible but left the cardio as the last thing to work on (big mistake) I got up this morning at 6am worked out a 1.5mile route and started running, lets just say I got about 0.3 miles from my door before I felt like my lungs were going to explode, I walked for roughly 2 minutes then jogged again then repeated.

I got home with a time of 15 minutes which I think is terrible especially for my age, does anyone have any tips on how I can increase my stamina so I can keep going without stopping because I really don't want this to beat me and prevent me from joining up.

Thanks.

#edit: Might also be worth mentioning that I did not eat anything prior to the run as I have seen some people say running on an empty stomach is better, is this advisable or is it worth eating first.

Replies

  • hbrittingham
    hbrittingham Posts: 2,518 Member
    Try doing the Couch to 5K. It will build you up gradually. It takes time to build the stamina and 1.5 miles in less than 10 minutes is a pretty quick pace (at least for me, I jog at 5.2-5.5 mph).
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Yeah. Slow down.

    Seriously, that's the key. Just slow down and do the run at a conversational pace. Run every other day and run easy. Don't just run 1.5 miles either. Work you way up to the 3 to 5 mile range. You'll be surprised how quickly you build your aerobic fitness.
  • 19Kyle93
    19Kyle93 Posts: 5
    Ok thanks I'll take a look at that today when I get home. :)
  • 19Kyle93
    19Kyle93 Posts: 5
    Yeah. Slow down.

    Seriously, that's the key. Just slow down and do the run at a conversational pace. Run every other day and run easy. Don't just run 1.5 miles either. Work you way up to the 3 to 5 mile range. You'll be surprised how quickly you build your aerobic fitness.

    So is it worth running day after day consecutively with an odd rest day or just keep going? If I can nail that target I will want to keep in shape and will hopefully be aiming to run over that target 1.5 miles. But I will try to run more than what I need, thanks.
  • balsert713
    balsert713 Posts: 39 Member
    Try doing the Couch to 5K. It will build you up gradually. It takes time to build the stamina and 1.5 miles in less than 10 minutes is a pretty quick pace (at least for me, I jog at 5.2-5.5 mph).

    ^^ this! Get a c25k app for your phone. I turn on the app, turn on pandora, and run away. I'm only on week 4, but I think it's great. Plus, whether it's a 15 min mile, or a 6 min mile, it's still a mile. :)
  • rebrecker
    rebrecker Posts: 1
    Unfortunately stamina is something you have to build up gradually, so I can just say keep going. Even the walking/jogging will help you increase your stamina. Next time, if you need to walk/jog, allow yourself to do this for less time.

    Interval training is a very good way to increase your stamina. Interval training engages anaerobic respiration (oxygen-depleting) with aerobic respiration (oxygen-building) and will help you increase your endurance.

    Start like this: run at full pelt for 1 minute and then power walk/jog for 2. Keep doing this several times in your workout, and after a few sessions, you should notice that your recovery period (power walking/jogging) is getting much more comfortable. When this happens (and only when you are ready!), reduce the recovery period to 1 minute instead of 2.

    Good luck.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    my Gunny would agree with you, that is a very slow time for someone your age. but that time seems kinda low to just qualify for the army reserves.

    you need to slow down to be able to do it first. build your endurance too. and strength train to help build your muscles that propel you those 1.5 miles.

    i'm a tall guy myself, so i know it can be tough to run. you're not as heavy as i am, but about an inch taller. i can do a 5k in about 26 minutes. you need to get out and run.
  • 19Kyle93
    19Kyle93 Posts: 5
    ^^ this! Get a c25k app for your phone. I turn on the app, turn on pandora, and run away. I'm only on week 4, but I think it's great. Plus, whether it's a 15 min mile, or a 6 min mile, it's still a mile. :)

    ah ok thanks I'll definitely look into it as I'm seeing more and more people recommend it. :D
    Unfortunately stamina is something you have to build up gradually, so I can just say keep going. Even the walking/jogging will help you increase your stamina. Next time, if you need to walk/jog, allow yourself to do this for less time.

    Interval training is a very good way to increase your stamina. Interval training engages anaerobic respiration (oxygen-depleting) with aerobic respiration (oxygen-building) and will help you increase your endurance.

    Start like this: run at full pelt for 1 minute and then power walk/jog for 2. Keep doing this several times in your workout, and after a few sessions, you should notice that your recovery period (power walking/jogging) is getting much more comfortable. When this happens (and only when you are ready!), reduce the recovery period to 1 minute instead of 2.

    Good luck.

    Thanks for the advice I'll try again tomorrow and see how I get on. :)
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Yeah. Slow down.

    Seriously, that's the key. Just slow down and do the run at a conversational pace. Run every other day and run easy. Don't just run 1.5 miles either. Work you way up to the 3 to 5 mile range. You'll be surprised how quickly you build your aerobic fitness.

    So is it worth running day after day consecutively with an odd rest day or just keep going? If I can nail that target I will want to keep in shape and will hopefully be aiming to run over that target 1.5 miles. But I will try to run more than what I need, thanks.

    If you haven't been running consistently, you really should take a rest day between each run day. Even if you have been fit and active, there are specific adaptations to the connective tissues and surrounding structures that have to take place in order to have the ability to run more than every other day. You can certainly try 2 on 1 off and see how you feel, but if you start to get pains in the shins or knees, you'll want to back it off.
  • 19Kyle93
    19Kyle93 Posts: 5
    my Gunny would agree with you, that is a very slow time for someone your age. but that time seems kinda low to just qualify for the army reserves.

    you need to slow down to be able to do it first. build your endurance too. and strength train to help build your muscles that propel you those 1.5 miles.

    i'm a tall guy myself, so i know it can be tough to run. you're not as heavy as i am, but about an inch taller. i can do a 5k in about 26 minutes. you need to get out and run.

    Yea I guess I have been working on my strength first over the past few weeks but they're still repairing so that might also have contributed to me being so slow/having to walk more etc
    If you haven't been running consistently, you really should take a rest day between each run day. Even if you have been fit and active, there are specific adaptations to the connective tissues and surrounding structures that have to take place in order to have the ability to run more than every other day. You can certainly try 2 on 1 off and see how you feel, but if you start to get pains in the shins or knees, you'll want to back it off.

    Yea that makes sense, thanks a lot though for taking time out to give advice I really appreciate it.
  • HypersonicFitNess
    HypersonicFitNess Posts: 1,219 Member
    Buy this book it's awesome and it is not very expensive. ~ $12 US

    Road Racing for Serious Runners

    It gives you all the training to help you bring up your speed. You will need to work on endurance and do some speed work. Endurance first (that means building up to running further than what is required for your fit test. Then comes speed.

    http://www.amazon.co.uk/books/dp/0880118180

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