[ARCHIVED THREAD] - Question on running. (Page 1 of 2)
Posted: 6/4/2010 10:26:41 PM EDT
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34 year old white male, 6'3", 230 lbs 1.5 mile run best time 16 mins and 30 secs. Very out of breath at end. Non smoker. What sayeth ARFCOM? |
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34 year old white male, 6'3", 230 lbs 1.5 mile run best time 16 mins and 30 secs. Very out of breath at end. Non smoker. What sayeth ARFCOM? Not too good...but keep at it, your times will get better. You are currently running at exactly 11 minutes per mile which is 5.45MPH. Lose some weight...let's say 30 pounds and you won't be out of breath and your speed will improve dramatically. |
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If you're just starting...
Give your joints a rest and do some weights some days, and run other days. I got overweight (long story) to the point where I got shin splints if I ran. For someone who's always been in good shape and enjoyed running around, that was pretty depressing. 
I started a basic weight workout to get myself back in shape. A 2 week easy course (3sets of 10reps for various major muscle groups) to get me going. Then started an A, B workout pattern for basically "all muscle groups" on alternating days (no workout on the weekends.) I've been doing that since Feb. I haven't been as consistent as I'd like to be (largely health reasons). But by March I was running and sprinting with no shin splints and not nearly as winded as I used to be the year before!!! It was amazing! And it's just been getting better! 
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34 year old white male, 6'3", 230 lbs 1.5 mile run best time 16 mins and 30 secs. Very out of breath at end. Non smoker. What sayeth ARFCOM? That's weak. Going by the Army standards, you are about 3 minutes short of where you would have to be at 1.5 miles to get a passing time for the 2 mile run. |
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Don't worry about time right now. Go for distance without stopping. Build your lungs and endurance. Every few months, go for a timed run at your original starting point. And breathe through your nose, regardless of how much it initially slows you down. Excellent advice. I would had said the exact same thing. Good luck!!! |
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Getting off your ass and working out is a good thing. Doesn't matter how fast or slow you are if you're working on it.
One thing that I like to do is alternate running days with elliptical or bike. I'm pretty heavy and running every day destroys my legs. But if I don't do something every day I fall into a rut where I end up not exercising for weeks on end. |
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34 year old white male, 6'3", 230 lbs 1.5 mile run best time 16 mins and 30 secs. Very out of breath at end. Non smoker. What sayeth ARFCOM? That's weak. Going by the Army standards, you are about 3 minutes short of where you would have to be at 1.5 miles to get a passing time for the 2 mile run. yeah It's 17:45 for his age bracket I I believe. I'm 29 and I have to do a 17 minute 2 mile. I don't go up a bracket again untill i'm 32.
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Couch-to-5k Awesome...now with link! Couch to 5k excellent way to get into running shape. |
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that's good times for your build, weight will come down and all will get better I'm 6'2" 180 lbs I run 1.5 in less than 8, but I'm a decathlete in my school now. Prior to the army iwas 240 lbs and you would have dusted me. Biggest thing is throw some biking in there and don't sandbaf on it
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Couch-to-5k Awesome...now with link! Couch to 5k excellent way to get into running shape. This eta: Do it by time instead of distance. This allows you to run around your neighborhood rather then around a track which gets boring. Also on off days ride a bike or some other form of low impact cardio for 20min. |
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hahaha im fatter than you and can outrun you. Quoted:That's weak.
Going by the Army standards, you are about 3 minutes short of where you would have to be at 1.5 miles to get a passing time for the 2 mile run. F*$k these guys, run as far as you can working on your form for a few weeks, then when your form is pat, speed up more and more each week, in no time those two will be weezing somewhere miles behind you |
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34 year old white male, 6'3", 230 lbs 1.5 mile run best time 16 mins and 30 secs. Very out of breath at end. Non smoker. What sayeth ARFCOM? I say you're doing a good job, a little slow but not too bad. You are better than 80 percent of the country because you are actually getting off your ass and doing something about your health. I don't know whether you are a muscular 230 or a chunky 230. But for your age and size you should be running high 14s low 15s for a 2 mile run. You are def. on your way being there though! 
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Don't worry about time right now. Go for distance without stopping. Build your lungs and endurance. Every few months, go for a timed run at your original starting point. And breathe through your nose, regardless of how much it initially slows you down. Curious as to why? |
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Quoted: Quoted: Quoted: Couch-to-5k Awesome...now with link! Couch to 5k excellent way to get into running shape. This eta: Do it by time instead of distance. This allows you to run around your neighborhood rather then around a track which gets boring. Also on off days ride a bike or some other form of low impact cardio for 20min. Couch to 5k is the best possible answer for someone wanting to start running, IMO. I completed the program last fall and am a firm believer in it. I hadn't done any running in over 15 years (I'm 43) and felt great all through C25k. On May 29th I completed the PT test for the police academy class I'm in and completed the 1.5mi run in 12:43 (times were based on the Cooper Standard. I had 13:05 to run it in - 20-29's had 11:58, 30-39's had 12:25). Do C25k. Follow the plan exactly - don't add more to it. If you struggle with a week, go ahead and repeat that week. |
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Don't worry about time right now. Go for distance without stopping. Build your lungs and endurance. Every few months, go for a timed run at your original starting point. And breathe through your nose, regardless of how much it initially slows you down. Yes, build your lungs and endurance up. One thing that used to help me was to do sprints. Once a week during a 3-4 mile run, I would sprint my ass off until I just couldn't anymore, try to catch my breath as best I could, then I would do it all over again. It really helps to build your lungs and it will dramatically lower your run times. I would just hold off on the sprinting until you're in a bit better shape. |
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Couch-to-5k Awesome...now with link! Couch to 5k excellent way to get into running shape. This eta: Do it by time instead of distance. This allows you to run around your neighborhood rather then around a track which gets boring. Also on off days ride a bike or some other form of low impact cardio for 20min. Couch to 5k is the best possible answer for someone wanting to start running, IMO. I completed the program last fall and am a firm believer in it. I hadn't done any running in over 15 years (I'm 43) and felt great all through C25k. On May 29th I completed the PT test for the police academy class I'm in and completed the 1.5mi run in 12:43 (times were based on the Cooper Standard. I had 13:05 to run it in - 20-29's had 11:58, 30-39's had 12:25). Do C25k. Follow the plan exactly - don't add more to it. If you struggle with a week, go ahead and repeat that week. I did the C25K program as well. Worked well and staved off the injuries. Highly recommended based on personal experience and that of others in my running group. |
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Increase your mileage and do interval training.
Back when I ran cross country, we would do 5-6 miles on Mon and Weds; Tues and Thurs were speed, interval work out days with weight training or a long slow day, 10-12 miles, and Fri were 3 mile slow days and Sat were race day. |
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34 year old white male, 6'3", 230 lbs 1.5 mile run best time 16 mins and 30 secs. Very out of breath at end. Non smoker. What sayeth ARFCOM? You are going to need knee replacement surgery in 10 years if you keep that up. Running is a known factor with regard to knees. But, more than that, you carry plenty of weight. Your height is not a big factor with regard to stress on the knees. Weight is. |
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Couch-to-5k Awesome...now with link! Couch to 5k excellent way to get into running shape. This! A thousand times this! One thing you need to worry about is stressing your knees. This program is a great way to ease your body into running, and it's an easy program to keep up. I (and a bunch of other Arfcommers) did this back in the late summer/fall of 2008 (IIRC) and it's really amazing at how you go from sucking wind to running three miles relatively quickly and painlessly. Do it! ETA: Listen to Buckeye––he's the one who recommended Couch-to-5k to us. |
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34 year old white male, 6'3", 230 lbs 1.5 mile run best time 16 mins and 30 secs. Very out of breath at end. Non smoker. What sayeth ARFCOM? Need some more info.....is this your first time running for time? Been training for a little while? Been training for years? At 6' 3" my guess is that you have long enough legs to cover a decent amount of distance per foot fall. At 230 lbs I suggest making sure you are running with quality shoes, ones that were recommended by a pro shop. Not that 230 is too big, but its a lot of wear and tear on your knees and ankles....having the right shoes to complement your inherent ergonomics is important. For comparison, at about the same age as you, the first time I tried to run seriously I made it about 1/4 mile and damn near collapse....felt like my heart was going to explode. Within a year or two I was turning out 7 minute miles without lot of effort and had my 1 mile best time down to 6:26. Best all time 5k was 21:32 I havent run in a race for years now but I still run every other day and consistently run sub-30 minute 5k loops without any difficulty. Recommendations.....get good shoes...stay hydrated....try to drop some weight (it makes a big difference on your times) Just keep running and keep battling the clock. Shoot for a 10 minute mile.....then 9, then 8....you get the idea. Good luck....running is as addictive as black rifles (but its a lot cheaper) 
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Don't worry about time right now. Go for distance without stopping. Build your lungs and endurance. Every few months, go for a timed run at your original starting point. And breathe through your nose, regardless of how much it initially slows you down. Excellent advice. I would had said the exact same thing. Good luck!!! +1 I used to run 5 miles a day, just give it time, it gets easier, try to run on soft surfaces as your shins may get sore, stretch first, but definatly breathe through your nose!! |
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When I began running in basic training I ran 2 miles in about 19.5 minutes. By the end I ran it in 15.3 minutes. It just takes some work to get better times.
By the way, make sure you're well hydrated before running, and you'll have better endurance. Optimally, your urine should be colorless. Also, do not drink coffee or soda before a run - in fact, NEVER drink soda, diet or not. |
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Keep at it, running is very stimulating - a couple of miles in the morning will have you feeling great the rest of the day.
Running is a lot like shooting. It's an ability that quickly deteriorates without constant practice. And, like shooting, there are proper techniques that maximize efficiency and minimize injury. I see a lot of people who run "incorrectly" which results in a lot of wasted energy and unnecessary stress to the joints. And these bad practices will come back to pay your body a visit in the future. The mechanics of the human body has always intrigued me, I've spent a lot of my time reading up on the subject. I was also a personal trainer for a bit at a local gym, and people would always tell me that their running has improved by leaps and bounds. Practice doesn't make perfect, perfect practice does. It's a lot to outline here, so shoot me a pm if you're interested. Just trying to help out. |
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Quoted: Don't worry about time right now. Go for distance without stopping. Build your lungs and endurance. Every few months, go for a timed run at your original starting point. And breathe through your nose, regardless of how much it initially slows you down. This. Build a good enough foundation of endurance, and the speed will come. |
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Don't worry about time right now. Go for distance without stopping. Build your lungs and endurance. Every few months, go for a timed run at your original starting point. And breathe through your nose, regardless of how much it initially slows you down. Curious as to why? I can't explain it for myself, and there really isn't any hardcore science that I'm aware of to advocate it, but it seems it's easier to keep a breathing rhythm through the nose versus the mouth. After a while, breathing through your mouth tends to lead to sucking and gasping rather than a controlled breathing process. Again, that's my personal opinion. I know some simply can't breathe through their noses while running. I also think it does much to strengthen your lungs. After a while you'll find yourself inhaling steadily through several footsteps and exhaling through several footsteps as though your naturally breathing. Finally, I think it's easier to get stomach or side cramps while breathing through the mouth rather than the nose. ETA: speaking of cramps, if you get them, slow down and run right through them. Eventually, they will go away. Don't stop! |
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34 year old white male, 6'3", 230 lbs 1.5 mile run best time 16 mins and 30 secs. Very out of breath at end. Non smoker. What sayeth ARFCOM? That's weak. Going by the Army standards, you are about 3 minutes short of where you would have to be at 1.5 miles to get a passing time for the 2 mile run. 17:42 is Army standard for that age group. http://www.armystudyguide.com/content/army_board_study_guide_topics/physical_training/apft-male-2mile-run-stand.shtml |
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hahaha im fatter than you and can outrun you. Quoted:That's weak.
Going by the Army standards, you are about 3 minutes short of where you would have to be at 1.5 miles to get a passing time for the 2 mile run. F*$k these guys, run as far as you can working on your form for a few weeks, then when your form is pat, speed up more and more each week, in no time those two will be weezing somewhere miles behind you ah, dont get all butthurt I was just teasing him. Because Im fatter than him and can outrun him. |
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Not fast by any means, but don't even worry about that. You just ran 1.5 miles more and burned probably 250 more calories than if you hadn't. Just run until you can't run anymore, then check your time and distance. Keep doing that. Over time, you'll find yourself improving until you can set goals for yourself and reach them.
If you try to overdo your distance in a certain time too quickly, you'll burn yourself out and it won't be enjoyable. Don't try to compete with anyone else, at least not yet. Just keep at it, it's good for you. |