Running - getting better

[Danielsw25]

Did someone ask for this?

No. I was just trolling around last night and I saw a lot on lifting, but nothing on running. Figured why not?

As for my stride and form, I think I just lucked into it because right when I started track I was told they were good. However, what I see from a lot of other people is lengthening the stride when tired or when trying to run faster. I was always told off by my coaches because I would do it towards the end of my races when I would be gassed. It is mostly a mental thing. As for tempo, I am usually breathing on the third step when I run. That's just me. Also, I find myself sometimes saying "Bob to your head, rag...top" from Bombs Over Bahgdad in my head. Every word was a step. I was warming up one time and found out that it is perfect for my speed...

ebolamonkey, the fastest marathon winners run at closer to a 4:40 pace... It's insane.

Grizzly, how are you training right now? After not running regularly for years, I was dying running one 7 minute mile. After a couple months of cycling between 5k runs, 2 mile speed runs, a few splits of short bursts of speed with jogging thrown in and mile runs after working out to punish the body, I am coming in at < 13:30 for two miles, or < 9:40 for 1.5. I still don't consider myself quite ready, but should cut it and have me ready for OCS.

 

[Afterburner209]

I've been a distance runner since high school, and I've been amazed at how much better I've gotten since I bought a pair of Fivefingers KSO's. They take a little getting used to because they work a lot of muscles you don't stress in regular shoes, but they really work. I alternate my training days between them and my Adidas and I have really noticed a difference in speed, form, and sheer size of my calves.

I have the same shoes and I agree they are awesome. I do the same alternating pattern too so that when I get to OCS I don't have to re-learn normal shoes. Plus they rock for lifting.

 

[beaverslayer]

I have the same shoes and I agree they are awesome. I do the same alternating pattern too so that when I get to OCS I don't have to re-learn normal shoes. Plus they rock for lifting.

Yeah I just got a pair a few days ago. I went for a one mile run, because everyone warned me that my calves would die if I did anything more than that. Four days later, my calves have finally stopped hurting! I'm excited to see what happens to my run times after these things strengthen out my calves.

 

[ebolamonkey]

Has anyone tried to run in wet-shoes? I think I experience a similar effect as the sole of the shoe is minimal compared to a regular shoe.

 

[NTXRockr]

Great gouge, but I used to run 800m and 1600m in HS too and slightly disagree about the stride thing. I found that if I focused on lengthening my stride in workouts (and after getting my calves and hamstrings used to it) I ran with the longer strides in competition and used the same amount of energy but covered almost a third distance longer. I could stretch out my legs and at the same pace and strength leave the other guys behind, especially in the straightaways. I also saw that when I got tired or wasn't yet conditioned up for the long strides that I would shorten my lengths and effectively slow down.

I know that's opposite of what you were saying the coaches claimed, but I do agree with you that when most runners get tired they take slower strides or pace, I think we all do. I think that when you're not conditioned to take longer strides you're correct that you do slow down when that happens, but I intentionally work to lengthen mine while keeping the same pace and timing and it works, it just takes practice (same as running with the Vibrams).

As far as my pace, I was running a 4:50 mile/8:50 1.5 mile my first year of college and perfect scored every PFT I had in AFROTC. Now that I'm almost 27 and about 40lbs heavier, plus coming off a year's worth of an achilles tendon injury that I've just started running again in May, I'm struggling to run in the 11-12 min category. I'm pretty much doing exactly what you posted above, so at least I know I'm on the right track. But that's not bad considering I've been in a walking boot for six months...hopefully when I'm released medically by the Navy in the next month or so I can cut another minute off that time before OCS. Overall good gouge and running info, thanks for posting!

 

[Danielsw25]

Funny looking at this stuff years later. I'm currently in Kingsville, Texas for jet training. Made it through OCS, made it through Primary, and I'm still constantly worried I'm missing something.

I went from a high 10 pace to an 8:13 through the three months of OCS. I was frustrated at times from being held back, but I left in great shape.

Sorry for dredging this up, but I received a few messages in my inbox so I had to come back through. Good luck to all those in training.

 

[MasterBates]

My running has gone from 14 min PRT to 10, back to 12 and now to a "where the hell is the WUBA Chariot? I need a 95Xi"

 

[yak52driver]

Good info. I'm getting ready to take the agility test for the nearby big city police department next Sunday, part of that is a run. I've been running on my treadmill to save my knees the last couple of years and moved to an outdoor track a couple of weeks ago. I noticed that there is more effort involved, not to mention the wind and rain factor. I beat the minimum time during my last run on Friday, and I will be running pretty much every day until a couple days before the test.

 

[RoamingBiologist]

I am not the fastest runner in the world, never have been, even in my prime running (7-10 miles almost everyday) my mile was 7min 30sec. Slacked on running and went huge on swimming and cycling for a while, but I am getting my ass back into running again. One thing I know about myself, I can run for a hell of along time.

 

[picklesuit]

Three year resurrection...
Solid!

 

[ehoney]

I've never ran distance much before applying for OCS. I try to get some core and cardio in at least 5 days a week since I started my application process.

 

[Recovering LSO]

I can run for a hell of along time.

How long? http://www.silverton1000.com/race-information/

 

[Hopeful Hoya]

My friend that just graduated said they ran for time (most was 30 mins) so I've been doing a mix of 1.5mi all out runs and longer 30 minute runs, trying to get my distance up.

Also make sure to do situps and pushups before your run to prepare you for the PRT, I noticed a relatively significant drop off in my run times once I added those to the mix.

 

[Brett327]

Those sit-ups can blast you hip flexors, which can significantly affect your running comfort level.

 

[JollyGood]

How long? http://www.silverton1000.com/race-information/

The course is a 1 mile loop! Even if I could run for that amount of time. I'll pass on 1000 circuits of the same 1 mile of trail.