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Hey guys are there any big runners on here?

Any tips for a very unfit bloke who has signed himself up for a 10km run at the end of May. At the moment I'm training twice a week for AFL and playing basketball once a week but my fitness isn't going up much at all.
 

Timmyb22

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Hey guys are there any big runners on here?

Any tips for a very unfit bloke who has signed himself up for a 10km run at the end of May. At the moment I'm training twice a week for AFL and playing basketball once a week but my fitness isn't going up much at all.

your fitness isnt going up for running because fitness is specific to the activity you do, also basketball and afl are both mixed sports in term of u need a lot of aerobic endurance but also short sprints so its not ideal for long distance running

whats the actual race day run like, is it hilly, flat, a mix?

not knowing all the details i would suggest doing the actual course for a walk or slow jog as soon as possible, figure out the sections you might struggle on.

also u'll have to start of slow and work your way up you could start with a 1k run one day then a 2k run the next working ur way up to 10, id also time each ascending day and then try and beat the previous time for each distance.
 

Sixgill

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Hey guys are there any big runners on here?

Any tips for a very unfit bloke who has signed himself up for a 10km run at the end of May. At the moment I'm training twice a week for AFL and playing basketball once a week but my fitness isn't going up much at all.

You've got heaps of time to prepare properly. If you're not a big runner but you play basketball and AFL then you are fit but perhaps not 10km fit. You will have to train yourself not to give up after the 2km -3km mark, initially.

That's where you start. Steady pace, every day you alternate between 2 and 3km for 4 days. Have a day off. On the 6th day push out 5km. Then return to a 3km.

Do that for two weeks. Then, up it.

Next fortnight, your 'short' lengths will be 4 and 5km. On the 6th day after a rest, aim for 8km. Then drop back to 4km.

Next fortnight (which will be around early May) alternate between 5 and 7km for your short runs and then throw in your 10km. Continue this so that the race day lands on a 10km day.

You are going to train your body to push through the barriers that you've become attuned to through the other sports. Running really is mind over matter. The only time you should stop running is if you are in serious concern for your health.

Stitches and aches work their way out if you can manage to push through them. Control and moderate your breathing, adjust your pace, but don't stop running.

When you get tired consider the step length and breathing pattern. Are you breathing fast but shallow? Are your strides becoming shorter? Correct this.

Also, if you have a smartphone, consider getting runkeeper or my preference; nike+. It will keep accurate data and feeds back at desired intervals with length, speed and time. Can assist with motivation.

Best of luck.
 
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Cheers boys. They haven't announced the course yet so I can't really do course specific training as of yet. I was looking at doing two days a week of training for running on top of what I'm doing at the moment. To start with while I'm still quite unfit I was looking at maybe doing timed intervals of walking and running would this be a path either of you would reccomend?
 

Sixgill

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Honestly, no I wouldn't.

You are only telling your body that once you get tired you can stop and have a breath. This is consolidating what your body is currently being told in your other training.

Set an achievable goal and run to it. If you end up shuffling like Cliff Young, that's fine, just keep running. Cliches have their origins somewhere in fact so here they come: you'll find your second wind and you can break through the wall.

Start small and complete it. Then add.
 
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Cheers six gill I had my first attempt tonight before I saw that I ran 3 minutes walked 2 and did it ten times I'm pretty buggered tbh.
 

Tatus

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I used to run like there was no tomorrow. Was always first in the school cross country. My time for the 5k run in this triathlon at Penrith was around the 15 minute mark. Not bad considering the lack of training I did for it.
 
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I managed to nail this in the end and beat all of my mates that I had a bet going with. Going to do the City to Surf next.
 
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I managed to nail this in the end and beat all of my mates that I had a bet going with. Going to do the City to Surf next.

Good on you, Deano. Wish I had of seen this thread beforehand, running is my passion!

You're starting out pretty much how I started and I soon became addicted to the point I now compete in ultra-marathon events. Longest so far is 175km but hoping to push that out further.
 
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Good on you, Deano. Wish I had of seen this thread beforehand, running is my passion!

You're starting out pretty much how I started and I soon became addicted to the point I now compete in ultra-marathon events. Longest so far is 175km but hoping to push that out further.
Good stuff Harold, I couldn't even be bothered driving 175km's let alone running it. :)
 
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Yeah **** that haha. That's nuts!

I just did the 10km to get a bit of fitnesses again I'd gotten fat as ****. City to Surf I've always said I'd like to do atleast once.
 
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I used to say the same thing. It's highly addictive......it will get you too if you're not careful ;-)
 
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Props to you man. That is some serious talent. You must of put a lot of hard work in over the years.

Thanks Tatus but I'm not talented, I do train hard (around 140km week) but seriously anyone can run those distances if they're motivated enough.

I'm certainly not fast and couldn't do 5km in 15 minutes like you.
 
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