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Runner's Training Tips: New runner - varying fitness levels: heart & lung vs legs

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    • CommentAuthorantol
    • CommentTimeMay 13th 2008 edited
     
    antol

    New runner - varying fitness levels: heart & lung vs legs 

    I used to be a good distance runner when I was at school (middle distance and cross country) but haven't done much since.

    I want to get back into it and, more importantly, regain a decent level of fitness.

    For the last few months I've been doing the odd 3-mile run or two each week in the evenings when I get back from work. I have to say, it feels great to be running again.

    My only problem is my perceived fitness level. When I'm running, my breathing is fine (normal breaths). My heart rate is quite fast (I average around 165 for a 20min run) but it doesn't feel uncomfortable. Because of this, I want to run faster but my legs just won't do it!!

    Does anyone have any tips from improving leg muscle fitness?

    I'm sure the answer will be to keep on running, and build it up gently, but I thought I'd ask anyway!

    Thanks all,

    Anto

    • CommentAuthorbhbrtn
    • CommentTimeMay 13th 2008
     
    bhbrtn

    Anto,

    There are a variety of strength training exercises that you can do like squats and lunges...and of course there are Hills. Please be cautious, as you improve muscle fitness it takes a little longer for the tendons and ligaments. If you push too hard too fast you risk an injury.

    I'm not an expert just an old slow jogger...but here are some tips that experts gave me after I pushed to hard and had an injury.

    Don't increase mileage by more than 10% per week.

    Take a step down in mileage about every 4th week.

    Do not increase mileage and intensity (Hills/Speedwork) at the same time.

    Don't do intervals before you have 6 months of base.

    Good Luck!

    • CommentAuthorspeedyduck
    • CommentTimeMay 13th 2008
     
    speedyduck
    a friend gave me a running mag once and i'm sure it said to practice running down hills...you need a faster stride rate...quicker steps closer to the ground. ultimate goal, apparently is 180 strides per minute.  if you practise running downhill it deprograms your natural stride pattern.  not quite got the concept myself but hey ho!
    • CommentAuthorspiffyko
    • CommentTimeMay 13th 2008
     
    spiffyko

    I've found that without doing some squats (especially single leg squats/lunges), my running really goes downhill. Once I workout my legs, it feels like I'm running on springs.  It's not even that my lungs/heart get tired, but my legs just won't move and I can't get into a good rhythm.

     I'd suggest trying some squats/calf raises, they've worked well for me. 

    • CommentAuthorantol
    • CommentTimeMay 15th 2008
     
    antol

    Thanks all for your responses.

    Sounds like squats/lunges are the answer so I'll give them a go.

    I like the sound of the running downhill but I don't think there's anything steep enough in London! Will try it when I get the chance though.

    • CommentAuthortruck38
    • CommentTimeMay 15th 2008
     
    truck38

    I agree I would do some high rep 15-20 weights for your overall body not just your legs. It helps your muscles within their groups and overall get coordinated better plus allows you to increase your endurance because your muscles are stronger and prevents injuries. Especially knee injuries because you can maintain good form longer.

    If I need to pick up speed quickly I run a hill session on Tuesday and then sprints on Thursday with very easy runs to recovery.

    Having said that make sure you don't overdo it as this is the most common way to injure yourself. There is no shame in RESTING (just walk your dog or spouse) or run/walks between hard workouts that's where the improvement is happening but I would start with 1 hard workout per week and mileage and recovery runs/walks throughout the week. Don't forget to stretch.

    Another thing you should consider it what you are eating. I hit a wall once where I couldn't go further than 7miles pretty much no matter the pace. I would feel great and then all of a sudden I felt like I was dying even slowing down wouldn't help. After examining my diet and then readjusting it, I made very quick gains in both areas. The point being if your muscles don't have the fuel to burn they simply just don't move much regardless of lungs or heart rate.

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