Posted: 11/1/2010 11:56:57 AM EDT
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I am currently in the Army, and I am in decent shape. I need to keep weight off, and hopefully lose another 20 pounds over the next 3-5 months. I am a pretty damn good runner, and I am thinking that a running program would be a good idea to keep in shape. I can easily run 5 miles if I need to and run a sub 14 minute 2 mile.
At 6'4" and 235lb, can I realistically run 4-5 miles a day 4-5 times per week without killing myself? I know that after a long hard run my left ankle can get stiff, but its temporary. A 5 mile run in 40 minutes is something I can do from WOCS school. What says the hive? |
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I am currently in the Army, and I am in decent shape. I need to keep weight off, and hopefully lose another 20 pounds over the next 3-5 months. I am a pretty damn good runner, and I am thinking that a running program would be a good idea to keep in shape. I can easily run 5 miles if I need to and run a sub 14 minute 2 mile. At 6'4" and 235lb, can I realistically run 4-5 miles a day 4-5 times per week without killing myself? I know that after a long hard run my left ankle can get stiff, but its temporary. A 5 mile run in 40 minutes is something I can do from WOCS school. What says the hive? That should be fine, but what are your goals besides weight loss? As most will tell you on here, weight loss is anywhere from 80-100% diet. if that's all, that amount of activity will do you fine with a change in diet as well. If you have other goals list them as it will help with input and overall construction of a good plan to fit your needs. |
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Well, Over 3 years I went from a lazy 310 pound guy to a decently fit 235lb guy. I am aware of diet, but I want to seriously take on a PT hobby.
Weight loss isn't really a goal to be honest, maybe just a good side effect. I want to run to keep busy, be healthy, and prep for further Army courses. |
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Well, Over 3 years I went from a lazy 310 pound guy to a decently fit 235lb guy. I am aware of diet, but I want to seriously take on a PT hobby. Weight loss isn't really a goal to be honest, maybe just a good side effect. I want to run to keep busy, be healthy, and prep for further Army courses. Do you have a specific distance in mind? |
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Maybe 10k? I know its real general, and I know there is quite a bit of difference btwn running 1 mile and 20, but I am looking for ballpark guidance. I think 10k is a good distance to train for. Youve pretty much got what you need for a 10k training program. You might want to make one day a 6-7 miler for distance adaptation, and one day thats shorter you run faster for interval type training. But besides that 4-5 days of around 4-5 miles will do. |
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Ok, perfect. That is what I was thinking, but I wanted someone to back me up.
I think 3 days a week of some resistance training plus running should be good. The company level PT we do in the morning is sad. Its merely a warm up for what I was used to, so I have put on a few pounds since WOCS. |
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Ok, perfect. That is what I was thinking, but I wanted someone to back me up. I think 3 days a week of some resistance training plus running should be good. The company level PT we do in the morning is sad. Its merely a warm up for what I was used to, so I have put on a few pounds since WOCS. You got it, good luck brother. |
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How is it being a (soon to be) 6'4" aviator? 6'1" in an Abrams was cramped as hell for me. I guess my two questions are: what further Army courses and what type of fitness does a good aviator need? That'll help me tailor a response. My particular method for training for the RPFT (5 mile run +APFT) was to run 3-4 miles maybe 2-3 times a week then 5 miles maybe twice a week. The 3-4 mile runs would be 15-30 seconds per mile faster than my goal 5 mile pace. This method brought me down from a 41min 5 mile to a 36ish min 5 mile over 3ish months. That and I lost 25+lbs. |
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Quoted: I would like to get into the low 13s on my APFT. I would also like to slowly get into well enough shape to asses other aviation units with confidence. I watched and applied this video as best I could before my last APFT. PR'd at a 13:12. I think I can get sub-13 in another few months. Unfortunately, I don't know enough about the requirements of...other aviation units to give you much advise.  |
| While I agree with some of the concepts in that video a lot of it is ridiculous. For one, they're comparing people with different frames (heights and weights), so the bounce in each persons run is a function of bio mechanics or size more than it is form. Secondly the shin thing is documented, but they have it completely backwards with the example. The shin workout on the chair is a concentric muscle movement, when running the shin torsion because of impact is eccentric. Very different. Plus were talking world class athletes here, where seconds count for everything. Someone just looking to be in shape and run 10ks may not see a real benefit from this IMO. |
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Those are pretty damn good run times for 235 man.
As far as a running program my wife has been doing Crossfit Endurance for quite a while now and has made HUGE gains in run time while still maintainig excellent strength and general fitness. MIght be worth a look, read the "about" section and the "faq" to get an idea of what it's all about. I know a couple other competitive triathletes that swear by it as well- even up to full Ironmans. I'm doing a 9 week Oly cycle now, then I'm going to start it myself. |
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Read this book...yeah I know people say read this and read that...research it...
I am 46, have been a runner since my teens (mostly from the cops) I did a 1/2 marathon when I was 26 and was a pathetic 1:41... I followed this program while deployed (at 44 years old) and ran my last 1/2 marathon at 1:31.. almost 20 years later.. The idea of running less and running faster is crazy...a good friend of mine who is a marathon runner balked at it..tried and shaved minutes off his time... YOU MUST stick to the plan... The old school mindset I had of run more to train harder and better...nope.. I am sold on this.. Run Less Run Faster My AFPT run time is anywhere from 12:50-13:30 depending how I have trained.. Love the book... |
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Read this book...yeah I know people say read this and read that...research it... I am 46, have been a runner since my teens (mostly from the cops) I did a 1/2 marathon when I was 26 and was a pathetic 1:41... I followed this program while deployed (at 44 years old) and ran my last 1/2 marathon at 1:31.. almost 20 years later.. The idea of running less and running faster is crazy...a good friend of mine who is a marathon runner balked at it..tried and shaved minutes off his time... YOU MUST stick to the plan... The old school mindset I had of run more to train harder and better...nope.. I am sold on this.. Run Less Run Faster My AFPT run time is anywhere from 12:50-13:30 depending how I have trained.. Love the book... First, GREAT sales pitch. 
Second, what happens when you have to run a full marathon and have never run that distance before? 
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your right the assumption is that you are already running, the marathon program goes on the premise of you are doing at LEAST 25 miles a week already, times are irrelevant, there is a table int he book that you use from a know time (usually a 5K or 10K) and develop the speeds for your runs under this training program..
Sorry if I sounded like I was selling something, I just really like this book and program..did wonders for me.. |
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Read this book...yeah I know people say read this and read that...research it... I am 46, have been a runner since my teens (mostly from the cops) I did a 1/2 marathon when I was 26 and was a pathetic 1:41... I followed this program while deployed (at 44 years old) and ran my last 1/2 marathon at 1:31.. almost 20 years later.. The idea of running less and running faster is crazy...a good friend of mine who is a marathon runner balked at it..tried and shaved minutes off his time... YOU MUST stick to the plan... The old school mindset I had of run more to train harder and better...nope.. I am sold on this.. Run Less Run Faster My AFPT run time is anywhere from 12:50-13:30 depending how I have trained.. Love the book... First, GREAT sales pitch.
Second, what happens when you have to run a full marathon and have never run that distance before?
This is the same premise behind crossfit endurance. There's some stuff in the FAQ that explains it, I'm not an expert on it so I'm not going to pretend to know how it works.... Like I said, I know a few guys that swear by CFE and run full Ironmans with good times and never putting in tons of miles...not sure how it works, but I do know that it does work if you stick to the program. ETA- just to clarify the CFE "long course" still has you running quite a few miles, just not as many as traditional marathon training programs. The "short course" for like 5k runners and sprint triathletes has obviously even fewer miles. |
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Read this book...yeah I know people say read this and read that...research it... I am 46, have been a runner since my teens (mostly from the cops) I did a 1/2 marathon when I was 26 and was a pathetic 1:41... I followed this program while deployed (at 44 years old) and ran my last 1/2 marathon at 1:31.. almost 20 years later.. The idea of running less and running faster is crazy...a good friend of mine who is a marathon runner balked at it..tried and shaved minutes off his time... YOU MUST stick to the plan... The old school mindset I had of run more to train harder and better...nope.. I am sold on this.. Run Less Run Faster My AFPT run time is anywhere from 12:50-13:30 depending how I have trained.. Love the book... First, GREAT sales pitch.
Second, what happens when you have to run a full marathon and have never run that distance before?
This is the same premise behind crossfit endurance. There's some stuff in the FAQ that explains it, I'm not an expert on it so I'm not going to pretend to know how it works.... Like I said, I know a few guys that swear by CFE and run full Ironmans with good times and never putting in tons of miles...not sure how it works, but I do know that it does work if you stick to the program. I was mostly just giving him a hard time because he sounded like Billy Mays
But youve got to at least do some distance, otherwise your body has no idea how it feels. A faster pace isnt a substitute for distance. 26.2 miles is a helluva strain to put on your body, especially having never run it or any distance near it before. ETA: link is broken |
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Read this book...yeah I know people say read this and read that...research it... I am 46, have been a runner since my teens (mostly from the cops) I did a 1/2 marathon when I was 26 and was a pathetic 1:41... I followed this program while deployed (at 44 years old) and ran my last 1/2 marathon at 1:31.. almost 20 years later.. The idea of running less and running faster is crazy...a good friend of mine who is a marathon runner balked at it..tried and shaved minutes off his time... YOU MUST stick to the plan... The old school mindset I had of run more to train harder and better...nope.. I am sold on this.. Run Less Run Faster My AFPT run time is anywhere from 12:50-13:30 depending how I have trained.. Love the book... First, GREAT sales pitch.
Second, what happens when you have to run a full marathon and have never run that distance before?
This is the same premise behind crossfit endurance. There's some stuff in the FAQ that explains it, I'm not an expert on it so I'm not going to pretend to know how it works.... Like I said, I know a few guys that swear by CFE and run full Ironmans with good times and never putting in tons of miles...not sure how it works, but I do know that it does work if you stick to the program. I was mostly just giving him a hard time because he sounded like Billy Mays
But youve got to at least do some distance, otherwise your body has no idea how it feels. A faster pace isnt a substitute for distance. 26.2 miles is a helluva strain to put on your body, especially having never run it or any distance near it before. ETA: link is broken I agree completely, and I edited my post to say that those using CFE for marathon distances still put in mileage...it's just that some mileage is replaced with higher intensity runs and strength workouts. You're not running a marathon if all you train is 400s, 800s and 5k's. But I think it probably is possible to run a good time without putting in the "standard" 30-50 mile weeks like many do. |
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Read this book...yeah I know people say read this and read that...research it... I am 46, have been a runner since my teens (mostly from the cops) I did a 1/2 marathon when I was 26 and was a pathetic 1:41... I followed this program while deployed (at 44 years old) and ran my last 1/2 marathon at 1:31.. almost 20 years later.. The idea of running less and running faster is crazy...a good friend of mine who is a marathon runner balked at it..tried and shaved minutes off his time... YOU MUST stick to the plan... The old school mindset I had of run more to train harder and better...nope.. I am sold on this.. Run Less Run Faster My AFPT run time is anywhere from 12:50-13:30 depending how I have trained.. Love the book... First, GREAT sales pitch.
Second, what happens when you have to run a full marathon and have never run that distance before?
This is the same premise behind crossfit endurance. There's some stuff in the FAQ that explains it, I'm not an expert on it so I'm not going to pretend to know how it works.... Like I said, I know a few guys that swear by CFE and run full Ironmans with good times and never putting in tons of miles...not sure how it works, but I do know that it does work if you stick to the program. I was mostly just giving him a hard time because he sounded like Billy Mays
But youve got to at least do some distance, otherwise your body has no idea how it feels. A faster pace isnt a substitute for distance. 26.2 miles is a helluva strain to put on your body, especially having never run it or any distance near it before. ETA: link is broken I agree completely, and I edited my post to say that those using CFE for marathon distances still put in mileage...it's just that some mileage is replaced with higher intensity runs and strength workouts. You're not running a marathon if all you train is 400s, 800s and 5k's. But I think it probably is possible to run a good time without putting in the "standard" 30-50 mile weeks like many do. Oh I completely agree. There definitely is a point of diminishing returns for most people and I see it all the time. Thats why when someone comes in with issues and they say theyre following some marathon training program they found online I just roll my eyes... 
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A fixed link to Run Less Run Faster article.
Amazon sells the book as well. Interesting concept that reminds me of the old saying about running long and slow prepares you to race long and slow. Monk |
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A fixed link to Run Less Run Faster article. Amazon sells the book as well. Interesting concept that reminds me of the old saying about running long and slow prepares you to race long and slow. Monk Thanks fro fixing it I tried to get it to work right and it seemed the - - was a problem I couldn't get fixed...thanks |