Thread: Rock Ape's guide to running
4/25/2013 5:38pm, #1
Rock Ape's guide to running
There have been a number of threads discussing the merits of running as an aide to developing and maintaining general fitness. Up until 2012 I had been serving within the British Forces, primarily in an instructional capacity for the last 5 or so years. As a [then] deployable infantry soldier, the bread and butter of my trade relied on a robust level of personal fitness which accommodated the ability to carry weight [kit & equipment] over distances of up to 10k.
I am not a physical training instructor. I am not qualified to professionally offer advice on developing fitness. This thread is in response to a number of people interested in my training regime. If you choose to adopt any aspect of the information contained herein within your own training, I will not be held responsible for your health or injuries thereafter.
FIRST AND FOREMOST:
If you're very new to running, the training regime in this thread IS NOT FOR YOU. I am assuming however that if you're interested in the type of training I've undertaken, that you're not that lazy fucking twat who routinely makes a dent in the sofa and thinks exercise involves leaning over, picking up the TV remote to tune in to Jeremy Kyle.
High impact, high stress-cario exercise may kill you. No I'm not fucking kidding. Just keep that in mind.
Understand the following concept:
Resistance training is everything from now on never run without including resistance in the exercise.
Natural - Hills
Environment - Weather (in this case the wind)
Equipment - Weight carried
If you're lucky enough to live near hills (be that natural or man made) use those hills to your advantage, run those fuckers as often as your personal training program allows. Attack the hills but don't attempt to sprint, climb the hill then carry on (or run back down and repeat if that floats your boat)
Weighted running is where you can maintain a constant level of resistance training and measure your performance over time.
1. Create a running record and ensure you always document when you run, how far you've run and the time it takes, include the weight of kit carried (if you're carrying it)
2. Don't put yourself in to 'self induced' pressure to improve. Running is a funny sport where sometimes you'll go out and hate every fucking waking moment- almost to the point where you'll even consider jacking it in altogether - That's normal.
3. Set yourself goals which can be achieved but don't overly worry about how long it takes to get there (see point 2)
4. Always remember, it really doesn't matter how slow you go, you're already lapping those fat cunts still watching Jeremy Kyle
5. Lastly, Everyone carries that demon who will always, at some point, try to convince you to stop running when it's starting to hurt, this demon will provide you with every excuse/reason/justification known to man to just stop running. That demon will never however provide you with a single reason to continue - IGNORE THAT CUNTFLAP and keep going.
Short distances = OFTEN
Long distances = LESS OFTEN
Don't be tempted to kick the arse out of your running, unless you're training for an event of some kind, you've got to keep the long game in the front of your mind at all times, that game being to run faster, for longer (but not always more often).
Short distance running - 2 miles every day
Long distance running - 6 miles every 3 or 4 days
I'm sure you dumbasses can work the math out for yourselves however for the erezb's amongst you...
Over a 7 day period running 2 miles a day = 14 miles a week
Over the same period you might get either just 6 or possibly 12 miles in
It's therefore better to start running shorter distances more often to clock up the conditioning miles before pushing the 10K.
Before you can start running with weight you need to buy a decent daysack. You don't need to spend $$ but ensure what you do buy is sturdy enough to hold up to 20lb. A 15-20lt daysack is ideal. Now you need to get some 2lt soda bottles (get four but you're only going to use 2 to start with)
A 2ltr bottle of water weighs just under 5lb, the benefits of carrying water as the weight substance is that you can ditch it very easily without sacrificing cost in doing so. Trust me, you'll pick up an injury at some point and ditching the water is a breeze, it can also be used as a cooling agent on sprains (or is it strains ? **** I can never remember that ****) Anyway, put one bottle in your daysack and wrap it in a towel to stop it moving about.
Run out carrying your weight and remember to record the time and distance.
Repeat this process for 4 weeks and take a 5 day rest period (yes rest is a part of the program)
Repeat for a further 4 weeks then add the second 2ltr bottle after you've had your second 5 day rest period.
At this point I really can't advise you on when you should add the third and fourth bottles, that is entirely down to how you feel your training and fitness is improving however; if you find that your running is constant IE the pace feels easier, then it's time to up the weight however, in doing so, remember that you will likely have to back the pace off to accommodate the additional resistance you've added. - That's normal, just start the development cycle again.
Remember you should ALWAYS run with weight however, periodically you should test yourself without.
This involves looking at your running data, pick a route you know well, know the time it normally takes to complete (with whatever weight you're running with) then run out "clean fatigue" - For all you non military dummies, that means running without weight. Your goal here is to assess how far you're running and at what pace. Although you can make a guestimate providing you know the distance and the time it takes however, if you're running regularly and it's an important part of your training, I suggest you invest in a GPS based running timer. I have a couple of these, one is a Suunto, the other a Garmin. Use of these gizmos will give you a much more accurate account of your running performance.
WHAT AM I FORGETTING:
The observant out there will have noticed that I haven't discussed warming up or down as part of the routine. To be absolutely honest with you, I don't bother. I've been running now for all of my military career, of late this activity has become far more recreational that an occupational requirement however, I tend to set off at a very moderate pace for the first 1.5k and allow myself to settle into the run before picking up the pace somewhat. Like most runners I have picked up injuries, indeed I went through a phase a few years ago when almost every fucking time I went out I picked up a muscle twinge or pull - regardless if I warmed up or not. That's just the way this game rolls.
You own a decent pair of running shoes and understand the difference between Pronate, Supinate and Neutral running styles.
That you're not a big mac eating 250lb slob who thinks I'm going to work fucking miracles on your disgusting fucking manflab.
Feel free to post any additional questions and I'll answer as best I can. Hope this has been useful thus far. I've tried to generalise it as best as possible for the wider audience."To sin by silence when one should protest makes cowards out of men".
4/25/2013 6:34pm, #2
- Join Date
- Jan 2013
- Kissimmee, FL
- Lung Ying Kung Fu
Nice write up Rock Ape. Do you have an opinion on weight vests?
I don't do much running unless being chased by the police, but I used to have a weight vest that I could put up to 30 pounds in. I would put it on and do stance training, "walking", and my lung ying forms. We don't jump around like fairies doing tornado kicks and ****, so I found it to be a good work out.
edit: I re-read your post again and I guess you kind of answer the question about a preference for water bottles because they are easy to ditch. I guess I like the weight vest because it distributes the weight evenly so its not just on my back.
Last edited by DimmedSum; 4/25/2013 6:51pm at .
4/25/2013 7:44pm, #3
What is the goal of such a low volume resistance based running regime? Sounds like a very specific target, ie military run while loaded with gear.
4/26/2013 2:20am, #4
The intent is to condition the body to work hard utilising weight as the resistance mechanism, and to maintain the resistance for the vast majority of all the running per year - with the exception of the check pacing or any running events taken part in.
The original post is an introduction to this form of training, for me, now, I normally run 10k twice a week with a fairly long mountain bike ride at the weekends (between 30-40 miles). Sometimes I might run a very short run at the begining of the week then smash a 20k at the weekend and forego the bike ride, it's just about mixing things up so you don't get bored.
I often alternate on the runs between carrying weight and not because for me at 47 years old, I'm done chasing the hare. My goal now in life to to ensure I stay 'civilian fit' and robust enough to meet the (lesser physical requirements) of the industry I now work. Naturally those who are half my age should be capable of higher output once they've conditioned their bodies to this form of exercise."To sin by silence when one should protest makes cowards out of men".
4/26/2013 5:22am, #5
Cheers for this. I nicked bits and bobs from the old C.F.T. to kick-start my running back off as well but you have put some really handy tips in there that didn't cross my mind. Nice one.Train hard, fight easy.
4/26/2013 8:31am, #6
There's more to come, the OP was just an introduction to this form of running.
I want to cover shoes, kit and the odd enduro event that this form of training naturally lends itself too."To sin by silence when one should protest makes cowards out of men".
4/26/2013 8:38am, #7
Looking forward to the next installment. My boss's son wants to go in for the Tough Mudder, I've already pointed him to this site so your tips will be well received by both of us.Train hard, fight easy.
4/26/2013 8:45am, #8
Tough Mudder, Para 10 and Pen y Fan are all good enduro events to do.
If I have time over the weekend I'll type out some more gen and post it."To sin by silence when one should protest makes cowards out of men".
4/26/2013 8:54am, #9
He'd love the fan Dance!Train hard, fight easy.
4/26/2013 2:29pm, #10