Running - improving time / stamina?

starbucksbuzz
starbucksbuzz Posts: 466 Member
edited October 2024 in Fitness and Exercise
So I started back running about a month ago, gradually built up to running about 4 miles around 5.5 to 5.7mph, but I can't seem to push myself past that for some reason. I can go at 6mph for a mile before I'm out of breath and feel like I physically *have* to slow down. Also I tend to get really tight calves and shin splints... Is there a way to avoid that or work around it? Will cross training (weights, pilates, yoga) help?

Replies

  • jgic2009
    jgic2009 Posts: 531 Member
    Add in some speedwork (fartlek, intervals) a couple times a week.

    Strength training should help as well.
  • tmtolbert
    tmtolbert Posts: 59 Member
    make sure you are thoroughly stretched out. i used to have issues with my calves tightening up when i ran so now i do a walking warm up for about 6 minutes and then stretch out THOROUGHLY before starting my run. i have also started to eat bananas a couple of hours before my long runs... that seems to help.
  • Jconner30
    Jconner30 Posts: 311
    I cant stress this enough!

    DO NOT HURT YOURSELF!!! Go to a RUNNING STORE and have someone watch you walk. They can tell if you supinate, pronate or are a neutral.

    Get fitted for PROPER SHOES that compensate for your stride. I am a neutral and I absolutely LOVE my Brooks Ghost 4's. They were voted shoe of the year (by runners) in Runnersworld magazine and they are a very well known brand with marathon runners.

    I used to get shin splints but not anymore! The Brooks company have their *kitten* together :smile:
  • Petersloan88
    Petersloan88 Posts: 1
    You need to really mix up your workout routines so that your body doesnt start to "plateau". If you are performing the same exercises at the same speeds at the same times then the body gets used to it and incorporates it into its daily functioning rather than this shocking the body into increasing fitness and shedding weight.

    Try doing interval training twice a week (jog slow, run fast, jog slow, run fast)

    Swimming is such an underrated method of increasing fitness. It works your whole body at the same time!

    Strength training will increase your muscle mass which demands that the brain supplys more oxygen to the body, increasing endurance capabilities!

    Most importantly, don't give up! You will reach barriers were you think you cant get any better but if you keep going and change things up you will break through those barriers and forget they even existed!
  • roballesteros
    roballesteros Posts: 140
    Make sure you do a warm up walk before you start running and strength training helps a lot with overall running. If you just started a month ago, I say you are doing awesome just be patient don't push to hard because that can lead to injury.
  • ahni77
    ahni77 Posts: 75
    Hi - congrats on what you've accomplished so far!! I definitely agree with both previous posts. Stretching and speedwork intervals work. I speak from experience. Up until a few months ago, that was as fast as I could run on a treadmill too - no faster than 5.6. I started incorporating fartlek and long runs and I can now run comfortably between 6.0 and 7.0 for 4 miles...and by comfortably, I mean I still get a killer workout. I've got 4 half marathons under my belt for the year and got one more to go. My main form of exercise, up until reecently, was just running. I've now started hitting the elliptical and getting ready to do some of my old DVD's for weight training to lose the last 25lbs. (Have lost 46 in the past year). FYI - i've included the link to a fartlek workout i use on treadmill. As you get better and faster you can adjust to cater to your fitness level. Good luck and keep us posted.

    http://running.about.com/od/treadmillrunning/a/fartlekworkout.htm
  • starbucksbuzz
    starbucksbuzz Posts: 466 Member
    Yeah, I have run before, just not as regularly, and I hadn't done much of any exercise for 2 months before I started up again... I usually walk for about 2 minutes before I start running, I guess that's probably not long enough. haha. I will try some intervals tonight. I've been laying off the running because of the shin splints and plateu - did an hour of pilates last night - so hopefully that will help.

    I will put going to a running store on my list - but I should say I'm not able to spend a ton of $$ on shoes right now either. Also I'm not sure where I would go. I'm assuming my local foot locker wouldn't be able to help me with this. :tounge: We have a walking company / the good feet store around here, do they help with sports, or is it more just people with foot problems who don't want to go to a specialist?

    Edited to add I'm going to try that fartlek workout tonight, thanks!! Oh wait, darn, i signed up for zumba class thats tonight, make intervals tomorrow or Fri then.
  • staceyseeger
    staceyseeger Posts: 778 Member
    Track or Hill Running! Worked for me!
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