Posted on Mar 21, 2014
What are the best ways to train for the best run time?
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I'n not the best runner in the world and I'm looking for tips to better my running. I do pretty well in the push-ups and sit-ups, but barely pass the run. Any tips would be much appreciated. My goal is to max all my numbers eventually. I know the first reaction is "run more" but that only helps so much.
Running
APFT
Posted 12 y ago
Responses: 30
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As crazy as it sounds encorporate jumping rope into your warm up and cool down sessions; jump rope hits those quick twitch muscles and is a fairly low impact gift to the cardiovascular and after 15 minutes of skipping rope you will be crushed like you ran 6 miles.
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CSM Michael Poll
Excellent advice chief! jump rope will keep your heart rate up! and improve your cardio!!
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Hill training, sprints, and consistency.<br><br>Also, if your carry extra weight, consider losing some weight.
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LT (Join to see)
I did lose some weight, went from 181 to 169, but I am having a problem now with cramping in places I've never cramped before (lower back, calf). Any tips on that?
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CW2 (Join to see)
Sir, for the cramping I would say stretch better AFTER you run and drink more water.
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SFC (Join to see)
Doing any type of cardio while wearing one of those bane masks that lower your oxygen intake help out a lot.
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Sir, look at FM 7-22 training calendar for toughening phase. Move to sustainment phase if you feel you aren't challenged enough. There you will find aerobic and anaerobic schedules that are far more challenging than what they look.
Right now I'm trying to improve my run time for a 5k (not racing, just personal goal). Nike+ running app has an outstanding training plan that shapes around your goal, running ability, and target date. You also have the ability of adding friends and challenging each other (I'm latimerf) Hope that helps.
Right now I'm trying to improve my run time for a 5k (not racing, just personal goal). Nike+ running app has an outstanding training plan that shapes around your goal, running ability, and target date. You also have the ability of adding friends and challenging each other (I'm latimerf) Hope that helps.
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More specific than running more, try to mix up how you run. Doing sprints will help with speed, and doing distance runs will help with endurance. I would work in about three sprint workouts per week, and fill in the rest with longer runs. Long runs are going to be specific to your limitations. If you are a long distance runner, then 10 miles might be doable, but if you aren't, start with 2-3 miles and build up slowly.
If you aren't getting much out of sprints, try building up to hill sprints, or longer sprint distances with less recovery distances.
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LT (Join to see)
Thanks! I will do that. I have been doing 60/90 sprints, but only twice a week. I will bump it up to three and do more long runs as well.
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SGT (Join to see)
SFC Tierney, I agree with you. To do little sprints while running long distances is a great way to built both stamina and endurance.
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Your lungs are much like a muscle group. you have to hurt it to make it stronger. sprints, front to back runs or if you are by yourself a short sprint included in your regular run. I use telephone poles, sprint for two poles then jog for two etc. If you do not make it hurt a little you are not getting better. Cramping if from lack of oxegen to the muscle groups. First you must hydrate! then practice breathing. Breath control will help with the cramping!
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LT (Join to see)
Roger that CSM! I try to stay hydrated and typically drink 10-20 cups of water a day depending on what I am doing that day. I try to go until my lungs hurt, but more often than not my legs give out first and won't cooperate with my running.
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CSM Michael Poll
Sir another thing to look at is if your legs are cramping ie shin splint pain, you may have a leg disorder called "Compartment Syndrome" I have seen this in some Soldiers, my son included. have the doc check it out. I know the aura of the "sick call" Soldier, however this is a real issue and can cause perminent damage. Just someting to keep in mind. If it is your quads, this is oxygen learn to breath. forse yourself inhale 2 steps, exhale 2 steps. This is the biggest problem with cramping. ALso on gym days, do not forget your leg workout, strngthen your legs, I see so many lifters with big chest and big arem with little bird legs. You need to keep you legs stron to hold the extra muscle on top, running without strengthening your legs can also cause leg pain.
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Back when I was a young spring chicken and ran, I always found that 60/120's helped my time. I improved drastically doing those weekly.
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I have a couple of suggestions that helped me increase my score on the run. The first was to increase my running distances. A friend of mine and I started running together on Sunday evening, doing an 8 mile fun-run at a conversational pace. After a month or so of doing this I noticed that short distances (2-3 miles) were much easier and I was able to run faster. Once you have done that and are comfortable with longer distances I suggest a slow-fast cycle over a long distance. To do that I went to our normal APFT 2 mile run (at Bragg it was a mile out and back on Ardennes, you will need a similar set-up). From there I would do a slow jog down a mile and then run a mile as fast as I could back. Do this for 2-3 miles.
Hope that helps
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Sgt Jason Massengale
I agree with running longer distances, but I suggest running harder than you think you can run. Unless you're injured, learn to run through the pain until the pain goes away - eventually it does.
I'd also avoid sprints. You want to develop a different type of muscle for distance running. http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm
Does muscle fiber type determine an athlete's strength, power, speed and endurance or athletes respond to training?
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CW2 (Join to see)
Sgt Elphick, I agree, after a few 5k runs, the 2-miler was much easier.
Sgt Massengale, I don't know if that is a great suggestion seeing that I had a near complete tear of my calf due to "running through the pain".
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Sgt Jason Massengale
Daniel D - That would be an injury and you shouldn't run through an injury for training. The key to my statement was "Unless you're injured". The pain runners need to learn to run through is the pain that comes from running hard - not the pain from injuries.
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Intervals, intervals, and more intervals...good luck!
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SGM Quick sorta of hit on this one. Run with extra weight so when you run for the test you run faster without that extra weight. I see some people wearing body armor or weights bought at a store. Also, some crazy people wear those "gas masks" looking things to control the amount of oxygen.
I heard if you run at higher altitude you can run faster at lower altitude. Has not worked well for me, but...
I heard if you run at higher altitude you can run faster at lower altitude. Has not worked well for me, but...
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COL Vincent Stoneking
I have one of those training masks arriving in a few days. I'll let you know my impressions after a month or two.
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One trick that I've found helpful is if you're running on a track, at every ¼ mile do a set of sit ups or push ups (alternate each lap). I don't remember the theory behind this, but it seemed to help me.
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PO2 (Join to see)
One thing that I did to improve my outdoor run time was actually train on the treadmill using interval training. Jog 2min, walk 2min, run 2min, walk 2min and repeat. it takes 16 minutes to do a full cycle. my time went down by almost two minutes doing this for 6 months.
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