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Runner's Training Tips: Help! training is not working

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- CommentAuthor charliexq1
- CommentTimeJul 26th 2009
Hi,

I entered into the Great South Run (10miles) back in january and started my training. I am a complete novice at long distance running (used to sprinting on the footbal pitch). I now go running 3 times a week and attend a couple of gym classes a week (1 cardio and 1 toning). Even though I have been training for months I do not appear to be improving much and can still only reach 3.4 miles on a good day. The race is in 3 months and I have no idea how i'm going to work up to 10 miles...does anyone have any suggestions?
- CommentAuthor EmBeeDee
- CommentTimeJul 26th 2009
Hey Charlie, what stops you breaking the 3.4 mile barrier - you're tired I guess - but exactly what are the symptoms?

Without knowing more, I'd guess you were trying to run too hard. Try slowing riiiiiight down, or running a bit (e.g. 10 minutes) then walking a bit (e.g. 1 minute). You should be able to get further that way, and, what's more, you'll be turning yourself into a better runner. Going slowly for long distances is what you need to do to race fast. Going all-out in training runs won't help! So think endurance, low heart-rates, low speed.
- CommentAuthor sully79
- CommentTimeJul 27th 2009
Charlie, the first couple of miles are the hardest for me. Every time out I think damn I will never get this 6 or 8 miled in, but I get my second wind. When I first started running afer 3 miles I was ready to stop but I forced myself on to keep going and found I could run the distance I wanted. Try refusing to stop and fighting through the pain and the miles will come.
- CommentAuthor hahmed
- CommentTimeJul 27th 2009
I definitely agree with sully above me. For me, the first 2 miles are always killer! Just don't get discouraged. Maybe you are going out too fast, I don't know. I usually go for endurance, not speed. And, I simply take stopping out of the equation. It's not really an option for me. I never let myself stop running, so I don't. That way I can get to my 7 or 8 miles I planned to do that day. Good luck!
- CommentAuthor Trainbellsway
- CommentTimeJul 28th 2009
My first thought is how fast are you running those first few miles. If it is an all out sprint you may need to back off on the speed while you build your distance. Once a week you should be picking up the distance by 10 to 20%. During the week do your short fast runs. You don't have to abandon your speed on the long runs. Slowly begin to add "pick ups" in the middle of your long run after you get your distance up a bit. For example during your long run of 6 miles pick up the pace for 5 min. The next time you may want to pick up the pace during your long run for 6 or 7 min. Keep picking it up until you're faster for most of the run. Give it time, you'll get there.
- CommentAuthor fostever
- CommentTimeJul 28th 2009
It's hard to gauge what pace you are at. If you run by yourself try running at a speed where you are barely breathing hard and see how far you can go. If you have a partner, let them know what you are trying to accomplish and then run at a pace where you can hold a conversation easily, then see how far you can go. If it is still hard to go much past 3 miles walk for a bit then slowly get back into a jog and maybe back to your casual pace. The key to long runs are to go slow. Like the other responders the suspicion is you are going too fast for your ability or fitness level. Just relax and don't sweat it. Run at cool times of the day if you are in a warm climate or summer conditions. Take liquids with or hydrate along the way. Three months is plenty of time to get ready. Try a long run once a week, start at 4 miles and add one mile per week until you reach say 8 miles. The next week after that 8 mile week do a 5 mile for your long run then say 9 the next week and maybe up to 10 eventually. The last 2 weeks before the race go back to 5 or 6 for the long runs and last few days before the race run like easy 2-3 mile runs with a day off the day before the race. It's ok to walk for a while during these runs just don't stop and try to get back to pace when you feel recovered enough. Have fun and enjoy it. Good running.
- CommentAuthor blue-omega
- CommentTimeJul 30th 2009
yep i totally agree, i was one of those people that said 'i'm not a runner, my bidy isn't built for it.' still remember not being able to run more than 100m.

build it up slowly and definitely do not run with a pace in mind, honestly do it slowly and make the distance. its in the mind, once you realise you can do the distance just keep doing it and it gets easier to get faster.

though for me now i can run 20km on a really good day, the first 5km are all about not stopping. Just don''t make it an option. Well im not feeling the best i have to repeat a mantra in my head, sometimes its as simple as 'Don't stop, don't stop, don't stop" over and over and focus on not stopping, and sometimes its about the particular thing thats motivating me on that day.

o and i suggest changing up your ipod music often, if your listening to different stuff all the time you tend to focus on that, i especially like a range of songs, ones that motivate, some every so often to help set pace again, and some from top 40 to enjoy, and those golden oldies you haven't heard in so long that you just love. avoid anything that makes you emotional!! i've made that mistake and ended up stopping to cry and once you stop well you've stopped!!

o that's my other point, i run around a river. so i make it down one side and then there's only one way to get back, and i usually only give myself just enought time to make it not running - if im in an unmotivated stage.

So yep having been through that on and off, the ONLY way i can get through is to not give myself the option of stopping!

Remember you have to believe if you want to achieve.

Good luck and just keep at it.

Everyone can do it - yep even you :)
- CommentAuthor Hugh-slow-at-37
- CommentTimeJul 30th 2009
Charlie ... if you're a relatively fit, young adult male who plays football; I'd suggest a 9-10 minute mile pace should be within your capabilities.

If you're going to do a distance run, in the end training will be about time spent on feet. Get yourself out there every Sunday and do 10 miles at whatever speed you need to. If you need to walk for 9 miles do so.

One of the most effective training methods I've found for building up distance quickly is to use a run/walk training method ... I'd run for 8-mins then walk for 1-min. That minute of walking would help recovery for the running in the next 8 minutes.

In the initial stages of a session you won't feel like you need the walk at the 9th/18th minutes; but take them anyway. Don't be a hero and think you can don't need them. Remember you've got about 90 minutes running to do, so enjoy the rests when you can have them!
- CommentAuthor EmBeeDee
- CommentTimeJul 30th 2009
Charlie - I agree with Hugh, the run-walk technique is meant to be an excellent way to build endurance. It's not a cop-out; some elite marathoners use it apparently. But still, don't run too fast, and don't walk too slowly! If you find it doesn't work for you, just go back to slow running. But if it does work for you, it's a really effective technique, so don't be afraid to use it.

Hahmed - I usually find the first two, three miles the hardest, too. I think it takes that long for the body to get into the "long distance efficiency" mode. But to me, one of the beauties of running is that, once you've got a little bit of endurance built up, and if you're on an easy run (which most runs should be), then you just don't *want* to stop. Once you're in the zone, running feels fabulous, and the idea of stopping is like someone spoiling your party. This to me is the feeling to work towards, every run, every day.
- CommentAuthor arianny
- CommentTimeJul 30th 2009
Charlie -- I think you have heard it all above, running is all mental. Believe me, 3 to 4 miles was as far as I could go because it didn't push myself to go any further. I found a friend who's an avid long distance runner and she helped me find a steady pace and forced me to slow down to increase my distance without killing myself. The faster pace came after. If you can run 3.4 miles now, its a matter of telling yourself at the beginning of the run that you will not stop until you have finished, 4.5 miles to start with - then increase that mileage. I agree with 'blue-omega' music will help you get through it when you think you can't. You are on the right track, keep it up!
- CommentAuthor charliexq1
- CommentTimeAug 2nd 2009
Thanks for all the tips. I have tried the run-walk technique and I have managed to increase my distance slightly with also evening out my pace. I shall try and keep at it and hopefully increase my distance over time.

Btw Hugh-slow at-37 i'm a young aldult female who plays football
- CommentAuthor coachduck
- CommentTimeAug 4th 2009
The way I got over/through the 4-mile barrier was to set time goals without worry about speed or distance. I was usually maxing out runs at 30-35 minutes and decided I would go to a track, put on some music, and go 50 minutes without stopping. Next run, I went an hour. That was huge in getting past my road-block. A short couple of months later I ran 10 miles. Now I usually don't feel warmed-up until I've gone about 3.
- CommentAuthor tzapata
- CommentTimeAug 4th 2009
the biggest hurdle for me when i started running was relaxing my breathing. i used to take too many breaths, too quickly.

since you're in shape, and apparently used to athletic endeavors, i'm guessing that's part of the problem.

take slow, deep, easy breaths while you're running, and you'll find its a lot easier than you thought. i tried inhaling every other footfall, every third footfall, every other time my left foot struck the ground, until i found a pace that was easy, effortless, and efficient. i think i ended up with every other time my left foot struck the ground. (it works the same whether its the left foot or the right foot!) i'm really not sure anymore, as once i found an efficient breathing pace, it became second nature. i very quickly went from being barely able to run all the way around a track without getting short of breath, to running five or six miles easy, and not needing to think about breathing anymore.

this should also help your leg strength, as more effieicnt breathing should mean your legs will get more oxygen and be able to take you further.

once you can breathe, and your legs can carry you, running is just a mind game that you play with yourself. if you get in a rut with the distance, stop telling yourself that you're going to run 4 miles. just worry about the next 1-200 meters or so - pick out a landmark that's just ahead, and run to it. don't worry about what's beyond it, or how much farther you have to go. just run to that landmark. as you reach it, pick another landmark that's also just ahead. and run to that one. keep up an even, relaxed pace - you're not sprinting to these landmarks, just running - and you'll be able to tick off hte extra distance. by not allowing yourself to think of what's next, you don't allow yourself to discourage you. and by focusing on a landmark that's always just ahead, you're keeping your eyes and head up (which is good, proper form), and always making progress.
- CommentAuthor Hugh-slow-at-37
- CommentTimeAug 4th 2009 edited
"Btw Hugh-slow at-37 i'm a young aldult female who plays football "

Oops I'm sorry

If you can afford it, I highly recommend getting a heart rate monitor (or borrowing one at the gym). It has really sorted out my running recently. I've realised I really didn't have to be going that fast to push my heart rate up beyond the aerobic zone. While I can run 7 minute miles, I'm currently doing 10+ min miles and walking whenever my heart rate goes over 140 and starting to run again as soon as my HR gets back to 130.

However it goes ... I hope the running comes together for you

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