on running

**fedy** · Posted On: 9/06/2007 8:23pm

ok i have a fairly complicated question on running.

im trying to achieve 2.4 kilometers in 12:30 minutes.
my current time is about 16 minutes on the treadmill runing at 8.0 km/h

now the question: runing every day, to best achieve my goal in as few days/weeks as possible; should i run to 2.4km at 8.0 and slowly work my way up by raising the speed?

or

should i train towards the goal by runing as far as i can as fast as i can in 12 minutes, slowly working my way up to 2.4km?

basicly what is the most efficent way to achieve my goal?

any other advice on this endeavour is appreciated aswell.

**kwoww** · Posted On: 9/06/2007 8:43pm

Try both.

Changing up your workout plan keeps your body on its proverbial toes.

Do one on your first workout day, then do another on your next. I'm not a trainer, so I could be totally off, but that's what I'd do. I don't run all that often (even though I should) so I can't tell you for sure.

**PirateJon** · Posted On: 9/07/2007 7:00am

"basicly what is the most efficent way to achieve my goal?"

Jog-sprint-jog. Intervals. Tabata.

Google "couch to 5k", even if you don't follow the plan the method used is the most effective.

**Eddie Hardon** · Posted On: 9/07/2007 7:32am

Originally Posted by PirateJon

"basicly what is the most efficent way to achieve my goal?"

Jog-sprint-jog. Intervals. Tabata.

Google "couch to 5k", even if you don't follow the plan the method used is the most effective.

Good choice, I would modify to Walk-Jog(Trot)-Sprint and repeat, and repeat, and repeat.

As above, it's called "Interval Training" or "Intervals". Great Cardio workout and allowing Recovery.

Supplement by sprinting up Stairs when going about your daily business. It all helps.

You should soon see improvements.

BTW, don't run a set distance at a set pace daily as improvement will be more difficult to achieve.

Good Luck.

**polishillusion** · Posted On: 9/07/2007 9:13am

I was going to post something similar about MY running. Since the answer has been "just do it and see what works", I will do just that.

**AMH** · Posted On: 9/07/2007 12:27pm

In my hay day I was running 2 miles in about 13 minutes and am still an avid runner.

First off don’t run every day, give yourself some recovery time.

Second, mix it up: jog, run, sprint. Do some circuit training.

Third, there is more to running than actually running, learn how to breathe correctly. When I breathe in I bring myself to FULL lung capacity in 2 sharp stages. When I breathe out I exhale ALL of my air in 2 sharp stages. It is important to keep your breathing as controlled and regimented as possible.

Forth is diet. Eat healthy. A small carb snack prior to running will help keep energy up. A small protein snack after running will help your leg muscles.

Fifth is hydration, if you feel thirsty it is too late. Drink plenty of water during the day and stay away from diuretics such as caffeine. Drink about 1 cup of water before running, don’t drink too much or your stomach will cramp. After running drink water, at least 2 – 3 cups.

Sixth, stretch very well both before AND after running.

Seventh, when you are done running don’t just stop. Walk for a while to cool down. Walk about 1/8 of the distance you ran. This while help with lactic acid build up.

Umh…. I can’t think of any thing else right now.

Just remember this: The best way to improve your run time is to RUN!

Good luck!

:toothy9:

**AMH** · Posted On: 9/07/2007 10:04pm

Also, good shoes. I get a new pair of shoes every 6 - 9 months. Shoes are important. Go to a place (not freekin footlocker) that knows what the hell they are doing and get fitted for RUNNING shoes.

Hydration, dont drink to much water or you will flush electrolights. That is very bad. Gatorade is good in moderation.