<p>Ok well I am ending my sophmore year of high school. I will be a junior this september. I am beginning to run now. I haven’t really played sports in HS or MS and I wish I had… but I can’t change that, so I am going to do track and cross country next year.</p>
<p>Anyway, I am going to start running. I still have plenty of time, so even though i’m not in the best shape at the moment, I will be soon. I was just wondering, for someone who hasen’t ran in a while, what’s the best way to start. My best mile time was 8:15 in sept 05, and i just ran one a week ago for school again and got 7:30. I have not really gone outside to run (we run a mile in CAP once a month for PT), so I think if I do run, I may be able to get my mile under 6. </p>
<p>So, back to the best way to start. What’s the best thing to eat, and when, before running. How long should I start out for? Should I measure how many miles I run and the times, or should I just jog for a certain amount of time? Intervals to steady? Just any info like that to get started. I ask that here rather than a health forum because I want to also prepare for the academy (if i get in) so to prepare, maybe i should train a certain way.</p>
<p>Thanks a lot.</p>
<p>-George</p>
<p>Not that I'm an expert, but here is what worked for me. My problem was that I became winded too quickly. So, I would take a 2.5 to 4 mile jog most days. I went at a pace that was tiring but not exhausting. (I used a tread mill to keep my pace and distance even.) Some days I would do this twice. It really helped my endurance (not that 2.5mi is academy style, but that was where I needed to start).I think now, since being winded is no longer my biggest problem, I need to work on my speed.</p>
<p>I would recommend using both distance and time as measurments. It will help you as you progress. (Most people can jog long distances, but few can do it very quickly.) About intervals vs. even pace, running at an even pace will give you an easy way to see improvement. Intervals are harder and often become anaerobic work. That is not bad, but I do not think it will help your distance running as much. (It's like the difference between sprints and the mile.) Switch it up for your enjoyment.</p>
<p>From what I remember, eating food with a lot of carbs will provide good energy for running. Eat a while before you run (30min?). Puking after running is not the most enjoyable experience.</p>
<p>Other people will know better than I do, but I think this covers the basics.</p>
<p>I started out running track freshman year to train for football. Running quickly took over my life and i gave up football for cross country. When i first started out i was in the same situation as you not being able to run very quickly at all. It's very important to start a routine. If you want to get any better you'll have to be running at least 3 times a week. As for workouts you can mix things up, one day you could go for a 5 mile run and the next you could go for a half hour runner it doesn't really matter either way. The most important thing is to never stop and walk. Slow down as much as you need, but never stop that ruins the entire workout. As for eating everyone is different. Many people on my track team like to eat something light for energy on their run. Some can eat anything and it won't effect their running. I can't handle any food in my stomach and never eat before i run. Even if i run in the morning i don't eat breakfast until afterwards. You'll just have to figure out how your stomach handles it. Trust me with a year of track and cross country your running will improve at an incredible rate. I never thought of myself as a runner and used to run a mile at around 7 minutes. Now i can run a 5 minute mile so you can cut your times down too.</p>
<p>About how long to see great improvement? It's summer time and if I can I plan to run every day. I just need to make sure I don't ware myself out... maybe i will alternate it everyday with bike riding or something like that. Thanks for all the info. I made this post not only to get info, but to almost force me to start running... as motivation. I will try to find somewhere where I can measure exactly one mile and i'll keep track of my times. If I make progress i'll be sure to let you all know.</p>
<p>And I am also going to get up at least once a week at 5 to go running. If I do that once a week, after two years it should be easy. I may even eventually increase the number of days I do it. I'll see how it all goes...</p>
<p>Don't run every day. Heck even cardio every day, just starting out, is a bad idea. Run a few days a week, do non-impact cardio (swimming or biking or elliptical) a few days a week, and rest a few days a week. 3, 2, 2, should do you well.</p>
<p>Thanks.</p>
<p>What's the best way to breathe? I hear in 3 steps out 2 so that there's equal stress on your body (when you exhale you put more weight on your leg). Is this a good idea.?</p>
<p>Dont worry about your breathing... your not in a race, so your body will tell you how much it needs to breathe. Also, starting out you shouldnt be very winded... take it slow and easy. Breathing should be very natural and easy... Dont breathe really fast but dont breathe really slow... Let nature take its course.</p>
<p>I've been running for a lot of my high school career.. all year round and I would def. recommend not running everyday. You will develop stress fractures and you will begin to hate running because of them. Take it very slow and build up... One day run, one day walk is a great step to running full time.</p>
<p>How long or far should i be able to fun without stopping.</p>
<p>yep definently don't run everyday maybe run monday, wens, and friday and then take the weekend off. Like I said before as long as you're running a few times a week you'll be fine. Don't run everyday because you're an new runner and because you'll be running everyday once cross country starts. You may also want to do some arms and abs stuff after your workouts because that will help your running a lot.</p>
<p>Start off running a couple miles without stopping and then after a few weeks you'll get stronger and you'll be able to go farther. You'll have all summer to run so just don't push yourself too hard at first.</p>
<p>Is it possible to contact your HS XC coach? I know our HS XC coach has "voluntary" practices at different metro parks in our area over the summer. There may also be some XC day camps for HS runners in your area. Again, check with your HS's athletics department for information. I'm sure a running coach coould give you some direction. </p>
<p><strong><em>IMPORTANT</em></strong> Get fitted for a good pair of running shoes!!! Find a store that specializes in running gear. (I personally would NOT go to a large "discount" sporting goods chain for advise on shoes ie:"Sportmart", "Sports Authority", "Footlocker"). This has been covered in an earlier thread a while back. Plan on spending about $80-$100. Don't underestimate the damage the wrong shoe can do to your body.</p>
<p>i wouldn't entirely agree with the last post. If there is a specialty store nearby you can go get fitted, but you don't need to go out of your way for it. I'm the captain of my track/xc team and i've been running for 4 years on shoes from DICKS sporting goods. As long as you're smart enough to get a shoe that gives you enough support you should be fine. I always buy asics, but nike makes some very nice running shoes as well. Just make sure your shoes give you support and they're not a pair of basketball shoes (yes i have ran cross country meets against kids in basketball shoes). I do agree with the last post for your spikes for xc and track though, you definently want to get those fitted if you choose to buy a pair.</p>
<p>Go to a real running store. I had some ankle problems due to my arch/shoe combination, but a good running store helped me out. I spent $130, but it was the best $130 I'd ever spent.</p>
<p>After that just order the shoe online (if it's the same shoe). That's what I did.</p>
<p>I ran xc in high school, and what helped us was to slowly build a "base" for harder workouts later. Run a few days a week at comfort level, then increase the mileage. After you're fit to run more miles, say 6-8, THEN throw in speed workouts, interval workouts, hill runs, etc. (I agree to consult a HS xc coach.) Specifically for the AFA, after you've built a base, you can run harder with the interval workouts and weighted workouts. A graduate told me to run with weight on--the boots, heavy clothes... but build the base first so you can ease into it without shin splints, sore legs, plantar fasciitis... and more important than getting expensive running shoes is to replace them when you've worn down the support, depending on how many miles you log in. Just my 2 cents--good luck.</p>
<p>UPDATE</p>
<p>I have interesting news... Today in Civil Air Patrol I ran the mile. Now, a month ago I ran it and got 8:17. A few days later at school I ran a 7:30 which was my best time (used to be 8:15). Now get this. One month after the 8:17, today, I got a 6:05. I couldn't believe it. In all truthiness (yes it is a word. watch the Colbert Report haha), I have not run any other times this month (too busy. i am starting tomorrow though).</p>
<p>So how's I do this? Well on my 7:30 and 6:05 I decided to use my inhaler... now, I never really ever use this, and I don't carry it with me. But it apparently helped me run better. I actually did not have to stop today, I usually have to stop 2-3 times. Does this mean my asthma is worse than I thought? I can run the mile without it but I need to stop and as you can see I don't run as fast.</p>
<p>Two questions...</p>
<p>1) If I run every other day, and run track and cross country during the whole school year, will my asthma get better.</p>
<p>2) Will my current asthma condition disqualify me from the USAFA?</p>
<p>Thanks</p>
<p>You can't have asthma and be in the military. You can't even enlist with asthma.</p>
<p>Hmm that's not good. I'll see what the doctor says at my physical (in august though...). Does it matter how bad the asthma is, or is it like you either have it or u don't.</p>
<p>Just wanted to add one more thing about it. When I was younger the asthma wasn't but the worst that would happen is i'd wheeze and now that doesn't happen. I have almost no symptomes of asthma, the only thing it seems to do it make me a bit tired maybe I get less oxygen or something, but I really don't think it's bad, I can breathe fine when I run, it just seems like the medicine makes it easier. I guess i'd have to ask my doctor.</p>
<p>All i know is if you have an inhaler you're not allowed in. So maybe if it's mild enough that he could take away your inhaler that would help.</p>
<p>Hmm thanks for that info. I guess by running now i'll learn if I truly need the inhaler or not. I think once I get started with the running I won't need it anymore, i may just need it now because i'm a bit out of shape.</p>
<p>Thanks again.</p>