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running goals

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regulator Posts: 42 Joined: 2004/08/02	2004/08/04, 02:02 PM I am new to running and would like to know what a reasonable goal would be. How many miles in how many minutes. I would like to be taken seriously at running but I don't know what to shoot for.:cool::
porphyria Posts: 106 Joined: 2004/04/24	2004/08/04, 02:07 PM A fairly good mile is sub 8 minute, I do a mile in about 7:15, however if you want people to gasp in "awe", 6:30 or less is a very fast mile.
regulator Posts: 42 Joined: 2004/08/02	2004/08/04, 03:13 PM Wow. That is impressive. How many miles can you do at 7:15? ============ Quoting from porphyria: A fairly good mile is sub 8 minute, I do a mile in about 7:15, however if you want people to gasp in "awe", 6:30 or less is a very fast mile. =============
porphyria Posts: 106 Joined: 2004/04/24	2004/08/04, 03:28 PM Hmm, never tried to do more than one. I logged 7:15 in P.E. last year, however, I have asthma so running at that speed for more than a mile would probably irritate it. I usually just go for 2-3 miles at a steady 8:30-9:00 pace so I don't keel over :).
Spazasaurus Posts: 38 Joined: 2003/04/02	2004/08/04, 04:53 PM You don't say how tall you are, and you don't really hint at how in shape you are, but you should first just run at a comfortable pace and make weekly or monthly goals from there. I am no GREAT runner, but I love to do it and I will run anywhere from a 8:30 on slow days, to 7 or less on faster days. I run distance too, so if I am running a 16 miler, I will probably go closer to 8:30. I think that the toned look is better achieved in the weight room and with proper nutrition.
deadheadted Posts: 123 Joined: 2004/05/31	2004/08/04, 09:44 PM Running or jogging over long periods of time is a matter of building up your endurance. If you're out of shape, start small and build up as it gets easier. Start out maybe jogging a lap in two minutes, then walk a lap, and repeat until you've done 3 or 4 miles. Do that every other day, and as it gets easier, jog two laps to one walked, and then three to one walked, until you get your stamina to where you want it.
regulator Posts: 42 Joined: 2004/08/02	2004/08/05, 08:44 AM So I should get my stamina good first and then work on the time? I am in OK shape. I don't really need to lose weight,I am 5'2. I have been working with weights,and the machines. I started a month ago and I really enjoy it.
goldengloves Posts: 690 Joined: 2003/09/19	2004/08/05, 08:49 AM Im 5'6 pretty short for a guy, When I started running, I was lucky to get myself down the street but you want to start yourself out nice and easy pace dont go taking off super fast! you will tire way to easy so just got at a nice slow and steady pace...When you get tired DONT STOP! you wont make any progress, Just slow down but keep your rhythm and eventually you will break through the fatigue and get a boost of energy which will make your go further!... I couldnt even run a half a mile 2 months ago and now im up to running like 7 miles in about an hour :) Keep us updated on how you turn out! Some swear by it, But now that im in the boxing gym doing other things then lifting weights...But when I lifted and went out and ran or lifted and ran the next morning, I felt slow and sluggish...So go with light weight with high reps....
goldengloves Posts: 690 Joined: 2003/09/19	2004/08/05, 08:51 AM Also this might sound corny, But I usually run in the morning and before I go to sleep, I layout where im going to run and run a mental image through my head and tell myself "ok im going to go here and run back today" A little weird but it gives me that extra drive and doesnt worry me as much....
regulator Posts: 42 Joined: 2004/08/02	2004/08/05, 10:02 AM Here is another question for someone. How often do you run? I don't want to over do it. I know with weights you need to let some time go give the muscles rest.
regulator Posts: 42 Joined: 2004/08/02	2004/08/05, 10:03 AM Here is another question for someone. How often do you run? I don't want to over do it. I know with weights you need to let some time go give the muscles rest.
porphyria Posts: 106 Joined: 2004/04/24	2004/08/05, 10:06 AM I run on off days when I don't lift, but a good rule of thumb is if you ran one day and then the next day you goto run and your "heart" is fatigued (youll know what i mean if you ever feel this), then you should give yourself more rest. Every other day seems to be pretty good as long as you're not overworking yourself.
regulator Posts: 42 Joined: 2004/08/02	2004/08/05, 10:10 AM Thanks. That will work well with my schedule. I do weights one day and run the other. Do you think that the treadmill run is at all similar to real running? The weather here is so gross most of the time that I have been doing the treadmill.
porphyria Posts: 106 Joined: 2004/04/24	2004/08/05, 10:14 AM I just use a tredemele, and it seems to be fine, however if you're running at the gym, you could try to use the elliptical trainers or something of that fashion because there is no impact which is great for some people who have trouble running on tredemeles because of the impact on their knees. However, I've been running on tredemeles for about six months now and I think I've built up the bone density in my legs alot from using them, but I had troubles just starting (couldn't go for much more than 20 minutes).
regulator Posts: 42 Joined: 2004/08/02	2004/08/05, 10:19 AM I love the elliptical thing too. That is how I started. I then went to the treadmill.
nerraw Posts: 236 Joined: 2003/03/09	2004/08/05, 10:32 AM I read your thread and visited your profile consequently suggets as follows: 1)Develop a three month running plan that isolates weekly goals. 2)Set your goals based on your current competancies, which you'll need to test. This you can do by running for thirty minutes, asses your condition on completion, are you exhausted, do you feel like you could have gone for longer and is your heart trying to thump it's way out of your chest and are your lungs screaming for oxygen. And check the distance you covered. 3) When doing this initial self assessment, you should be running at a speed that allows you to talk freely, that is without gasping for air. 4)Dependant on the outcomes define your distance goals over the same time period of thirty minutes, be cautious not to over extend yourself a) to avoid injury & b) to avoid early burnout and boredom. 5) In defining your distance goals there are a variety of combinations you could work into them, throw in some hills, do some intermitant sprints, create a HIIT day and so on, but keep these modest, remember this is the begginning and you'll want to pace your growth. 6) Let each weeks activities ascend the previous until you reach a point where you are confident and competant on the treadmill or down the street...this is your three month goal. Therafter you're on your own, find some races and compete in them. As for frequency... It doesn't seem as if you have major body building objectives so I'd say go for it and let your running be the focus of your training....Run up to seven days a week if you're up to, just let one of those days be a slow jog. Ideally five days a week for thirty minutes will get you in good shape. Cheers.
regulator Posts: 42 Joined: 2004/08/02	2004/08/05, 10:35 AM What do you think about training on the treadmill? Is there a lot of difference between the indoor and outdoor exprience?
nerraw Posts: 236 Joined: 2003/03/09	2004/08/05, 10:53 AM The treadmill is a suitable alternate to road running, however if you have access to a decent track grass or synthetic that is preferred. I do enjoy the control panel on the treadmill as it allows me to vigilant and cognicent of time lapses, distance covered and the pitch of a hill. If you were training for an event such as marathon, track and field meet etc, then I would say that running on the real surface will certainly benefit you.
goldengloves Posts: 690 Joined: 2003/09/19	2004/08/05, 10:53 AM I hate running on a treadmill, It is soooooooooo BLAND and it is boring....I like running through towns or on trails, It gives you different terrains to maneuvar (sp?) and the different scenery gives me that boost...I HATE INDOOR CARDIO! I run everyday except sundays....
regulator Posts: 42 Joined: 2004/08/02	2004/08/05, 11:13 AM I have found out in the short time that I have been running that boredom is a big issue. I just pop in a good cd and run to the tunes. I guess that HITT thing would break up the time though. So if I read right the HITT is just intreval intensity training right? -------------- Life is good! Enjoy the ride.
nerraw Posts: 236 Joined: 2003/03/09	2004/08/05, 11:31 AM That is it. fast, faster, fastest, catch your breath and repeat. The sharpies on this board reccomend no longer than twenty minutes...gives your heart a chance to cope.
regulator Posts: 42 Joined: 2004/08/02	2004/08/05, 11:44 AM How long do you do the fast, faster, and fastest? So the whole thing should last 20 mins,right? -------------- Life is good! Enjoy the ride.
nerraw Posts: 236 Joined: 2003/03/09	2004/08/05, 12:00 PM depends on your level of fitness, you could do it for fifteen second bursts, 30 second bursts, one minutre and so on. Personally I play around and do one minute fast,building up for three nimutes. Sometimes I do the same speed for a minute, catch breath over thirty seconds and repeat three times, move to the next level go for a minute and a half catch breath and repeat twice, then the last I go two minutes catch breath for three and start over. There are some here who will dictate an exact science, I prefer to work up pyramid style wether it be distance or time or inclines. Do whatever it takes to keep you from getting bored!
regulator Posts: 42 Joined: 2004/08/02	2004/08/05, 12:15 PM sounds good. I didn't know there was so much to it. It sometimes gets overwhelming. I guess I just need to think about what kind of runner I want to be and how dedicated. I see people running in really odd weather conditions and I used to laugh at them now I am thinking how to be them. Life is definetly exciting. -------------- Life is good! Enjoy the ride.
nerraw Posts: 236 Joined: 2003/03/09	2004/08/05, 12:17 PM Just options, truth is you can tackle it anyway you want. You'll soon find your barriers and challenges and ways of beating them. good luck.
zmm8381 Posts: 1 Joined: 2004/08/05	2004/08/05, 04:32 PM Is it good for you to run everyday or how often should you rest? With running I am also swimming is this good for me, or will it tear down too much muscle??
puresnowchic Posts: 151 Joined: 2004/07/28	2004/08/05, 04:48 PM Hi all... I have a few questoins about running as well... ok lets start at the beginning... I couldn't run 1/2 a mile... no joke... I trained for a bit on the treadmill then left for Basic Training for the army... I was forced to "try" to run for at least 2-3 miles every other day... For 2 months, I then passed my physical test and ran 2 miles in 19:51 but then 2 weeks later I found out that I had developed 3 stress fractures billateral shin splints and plantar something with my ankle... So basically I didn't do any sort of running for about 4 months, I got a discharge and now I'm back home... I've been running here for about 2 months, and am ok , but I am not really seeing any improvement in my times or speed, I run outside as well as treadmill, but I still can BARELY run 2-2.5 miles . I try to run everyother day and not on the weekends... Does anyone have any suggestions?? Am I doing something wrong???:(
goldengloves Posts: 690 Joined: 2003/09/19	2004/08/05, 05:21 PM zmm-Depend on what your goals are? Im training for a fight so I need all the endurance and stamina I can get, So I beat myself to death with cardio....I run 6 days a week but the casual person probably about 3-4 with some lifting...I have lost very little muscle running 6 days a week and Just have been cutting fat, I lost 20 pounds so far. puresnow-Set out how far you will run take a nice steady pace to it and when you get tired dont stop, Endorphins will kick into your body if you dont and you will get an extra boost of energy about 3 minutes of fatigue setting in.
puresnowchic Posts: 151 Joined: 2004/07/28	2004/08/07, 05:52 PM Gold~ hmm i will try that... right now I just usually pick a distance... like 2 miles and put the treadmill on 4.8 and run the whole thing like that... and i'm usually very fatigued if I can even finish it... i have found that my running sessions are improving when i take a little ephedra... but as soon as i stop it seems like I'm back to where I was... shouldn't it be getting easier by now?? it is for my husband i can see his running improving... you said you went from 1/2 a mile to 7 miles in 2 months... that blows my mind!! or if i'm running outside i'll pick hills, so that by the time I get to the top and i'm tired I force myself to run back (it helps being downhill) LoL...
Carivan Posts: 8,542 Joined: 2002/01/20	2004/08/07, 06:03 PM Puresnowchic...have you tried running intervals (HIIT)? That will improve your performance and big time. -------------- "A will finds a way, failure is not an option" Ivan carivan@freetrainers.com Montreal Canada
the_cupcake Posts: 348 Joined: 2004/06/16	2004/08/10, 08:38 AM there is. be patient. Keep on doing it, motivate yourself, and set little goals like what the guys above have told you. I used to start just that way, jogging around the house, up and down the stairs and in place. It felt good, I even thought I can last for thirty minutes without stopping. Then once I hit the trail, it's more difficult. The treadmill helps, but it's not that much of a help. Better go with trails, it's where you'll build up more endurance. It does get better :) -------------- There is no pain. There will BE no pain. Now for the love of god...put the donut...DOWN!!! -cupcake-
regulator Posts: 42 Joined: 2004/08/02	2004/08/11, 11:16 AM I think with running it is so mental. If you set the goals right so you can obtain them and build up it is such a rush. I started running with to high of a goal so I readjusted and now I try to end each run on a high note. It keeps me running and I feel so powerful. -------------- Life is good! Enjoy the ride.
puresnowchic Posts: 151 Joined: 2004/07/28	2004/08/13, 02:15 PM Thank you guys... :big_smile: I haven't been able to run for almost 2 weeks now (although I run at work a bit) because my leg has been hurting... :( So what would you guys recommend? Should I start back with one mile and do it as fast as I can~ (6.0) or two miles very slowly?? (4.5) Also about once a week we run sprints for 1/8 - 1/4 a mile... What would I do for the HIIT exercise for running?? Can you give me an example... would I do it on a treadmill?? Do you guys run everyday or every other?? Well as far as my body goes ~LoL~ I know I can't run 2 miles everyday....:big_smile: Thanks....
nerraw Posts: 236 Joined: 2003/03/09	2004/08/13, 02:57 PM For the shin splint, rest is often best. You might want to check out your footwear too. As far as getting back into the groove, well a baptism of fire sometimes works, but I prefer to ease back into it, if I am unable to rune for two to three weeks I generally give myself two weeks to get back up to speed. You can search the board for HIIT info, in fact I passed some advise higher up in this stream so check it out and see if it makes sence. And yes you can practise HIIT on a treadmill or any other aerobic apparatus, simply adjust your speed or incline setting for the impact sessions. Daily running...not neccessarily and depends on your goal. You should be able to get in four runs a week and not all need to be two miles, alternate and keep building from the bottom up, such 2 miles today, one mile the next two the following then one and half etc. hope this helps you
puresnowchic Posts: 151 Joined: 2004/07/28	2004/08/13, 03:04 PM :dumbbell: As of right now I wear Nike Shocks to run in... They help BIG TIME with my shin splints, I've always had a hard time running my whole life, and I have way less shin splints with these shoes... well my goals; to be able to run 2 miles in about 17 minutes, and also to BE ABLE to run 5 miles... LoL, because I would like to do mini triathalons, but as of right now I'm a LONG way away... I don't know why running is so hard for me.... :( but I am trying...
puresnowchic Posts: 151 Joined: 2004/07/28	2004/08/13, 03:08 PM Also I read you info on HIIT up there but im afraid it doesnt make much sense to me... when you mean catch you breath do you stop or just slow down? and you mean you run fast for like 30 sec, then run slow for 3 mins?? like that?? :love:
nerraw Posts: 236 Joined: 2003/03/09	2004/08/13, 03:39 PM I am no expert on shoes, but if you have found those help, then you are on track. The premise of HIIT is to build in high impact intervals into your training routine consequently you'll need time after each burst to literally catch your breath, which can be either coming to a complete stand still or simply slowing down. The duration of each impact session is at your discretion, likewise so is the "breath catching" period. I believe that you should be aiming to reduce your recuperation period as you progress. So with this in mind build a pyramid. 30 seconds at for arguments sake 6.0. cool down at 4.0 thirty seconds. Repeat this three times, then cool down for a minute. Move up to the next level, say 6.5 for thirty seconds, cool down for thirty seconds. repeat this twice. Cool down for a minute. elevate to the next level 7.0 for thirty seconds cool down for three minutes then repeat the pyramid...in 20 minutes you should be able to achieve three of these pyramids. As you get fitter you can increase either the levels from the base of 6 to say 6.5 and the top to 7.5, or you can remain and increase the duration to 45 seconds and reduce the recovery to 15 seconds... And so you progress.... Last thought, give yourself a reasonable time and distance goal and make a day in the week to do your time trial, say a Sunday wher you target 2 miles straight in twenty minutes, the next sunday aim fior 2.2 miles in the same time.
puresnowchic Posts: 151 Joined: 2004/07/28	2004/08/13, 05:47 PM Awesome thank you! I am going to try that this week!!! :big_smile:
rawbird Posts: 10 Joined: 2005/03/02	2005/03/16, 04:29 PM im am trying to lose fat by doing more cardio. i have started running in the morning on an empty stomach for about 20-30 mins i would like to no if this way works by loosing fat and if it is safe...and if possible can u tell me if i should be keeping my protein high thankx
marblez Posts: 56 Joined: 2004/12/15	2005/03/16, 05:05 PM I went to high school with a girl that did the mile in less than 4 minutes :surprised: She was insane though. She could also run back and forth across the gym over 100 times until the teacher made her stop.
AaronWiggles Posts: 129 Joined: 2006/06/06	2006/07/28, 01:11 PM I try to run 6 days out of the week rest on saturday and somtimes run 2 times a day, running on a tredmill is less strenuous than on a track/road/grass etc. Wearing a different pair of running shoes everytime you run will help reduce where the previous shoe wore down on your foot (less chance of blisters) I can run a fast mile in 5:38, but my problem is stamina and im workin on it -------------- -Aaron I feel lighter. Maybe I lost some weight. All that dilly dallying. Running from the inside, and your age... is core-age. (courage)
ixiaznretard Posts: 146 Joined: 2006/07/28	2006/08/02, 07:32 PM is it better to try and get a sub 8 min mile or run a mile at ur own pace each day
hardnfit Posts: 48 Joined: 2005/02/01	2006/08/04, 12:27 AM The key here as w/any good program is to set a reachable goal (6 to 8 weeks out)& only then once you reach this goal (if you can) then you will deserve & can ask yourself what next? -------------- mind and body, like man & wife, never always agree w/each other.
INTRUDER Posts: 642 Joined: 2002/06/27	2006/08/04, 12:36 AM I like that' Its kinda like do you have the grit? Do ya? Actually, this is exactly the reason why I have always been driv-n to work-out almost everyday of my life. Its that never-ending challenge thing I guess. -------------- "Get everthing you want--just make a little change now" "The thing you have to realize is that you have to work for it,"
katty-batty Posts: 1 Joined: 2006/08/12	2006/08/12, 10:36 AM hi im 17, i've just started running again, im fairly fit, and was wondering how many times a day and for how long or what exercises i should do to get more fitter and have my body toned abit more, i'm not over weight but would just like to have a better toned body?? :big_smile:
heartracer69 Posts: 2 Joined: 2006/07/05	2006/08/14, 08:31 AM hey 'started running a few weeks ago im up to 8km in like 50 mins, it feels awesome. i found this site that uses google maps so you can make a running route and it counts the miles/kilometers, im sure alot of you will use this like me! let me know what you think http://www.usatf.com/routes/map
crow4kelsey05 Posts: 1 Joined: 2006/09/05	2006/09/05, 09:26 PM OK i had the baby 3 months ago i was a soccer player so i love to run!! How do i start out!?! I never ran being this big! i am 170 5'4 eww... help i need to lose some baby weight!! i also no its about eating right!! how many calories a day should i be eating?:cool:
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/09/06, 11:43 AM Hi crow....I'm not absolute on this but I believe it's 18 cal per pound to gain...15 cal per day to sustain and 11-12 cal per day to lose...,so that would put you somewhere around 1500 cal a day..again..(and ver important)I'm not positive but I know it's somewhere in the diet and nutrition forum.You could also read the following forum: http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=3&t_ix=3330 It has some good info As far as the running...I'm not gonna lie...it feels very strange to run at a heavier weight...things are bouncin in places you wish they wouldn't!:) Just start out slow is my best advice...don't go out thinking you'll be able to run like you used to right out of the gate...the most important thing is to just DO IT!!!!Get out there and have some fun...first couple of days will suck...but that wears off pretty fast!!Welcome to FT!!
hardnfit Posts: 48 Joined: 2005/02/01	2006/09/14, 01:28 AM yes, as with anything -it will allways takes time to adjust. Make notes as you proceed. Looking back on these will add to give you a new boost, also help you become more motivated upon set-n a new reachable goal. -------------- mind and body, like man & wife, never always agree w/each other.
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/09/14, 09:21 AM Hi kelsey and welcome to FT. As the others say, getting back to running should be done slowly. Try running for 3 min and then walking for 1 or 2 min. Repeat this until you've run for 30min or a set distance, say 3 miles--or whatever you can handle to start. Slowly increase the run interval--maybe increase by 1 min every week, until you can run 10min walk 1 min 3X...that should have you running for about 30min or 3 miles, give or take. Make sure you have proper running shoes! As far as weight loss goes, yes running will help, but diet is key. I speak from experience, I work out like a crazy woman, run, bike swim, wt train, but it is when I focus on diet that I start to loose wt! I'm in great shape because of exercise, but as far as wt loss goes, it always comes down to diet!!! Start by reading the grocery list for healthy eating in the diet forum. good Luck!

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