Yet Another Running Question

[rjsone]

Ok, here's the thing...

I lift weights on Monday, Wednesday, and Friday. I do light cardio on those days as well. I do more intense cardio on Tuesday, Thursday, and Saturday. Sunday is an off day. By "light" I mean a decent steady pace for 30 minutes. By "more intense" I mean interval training on a machine incorporating hills, higher resistance, etc., also for 30 minutes.

I am not seeing any real results after 3 weeks of this running plan. On a treadmill, I get winded rather quickly and feel like I am wasting my time. I plan to push myself on a treadmill today, as opposed to an elliptical trainer, until I simply cannot go any further. But, I could probably do a lot more just a few minutes later.

So, is it common to run a lot, take a break and hit it again? Alternatively, I guess I could sprint until I am about to fall of the thing, then slow down to a light jog for a minute or so.

I fear that I am not really getting into shape as my legs are rarely sore. It's more a matter of just running out of breath and calling it a day.

Any tips?

Thanks.

[universible]

Not really answering your question, but I saw the biggest difference when I switched from running on a treadmill to running on pavement (or where ever)...and to go further, since I started changing up when I run...so not just running at 5am in the fog and cold...but now running mid afternoon in the heat and sun...big difference.

Not sure if that helps.

Ted

[SgtDeen]

I ran a ton on the treadmill, and I didn't feel like it was adequate at all. As soon as I switched to running outside I could tell a big difference. It seems to me that the treadmill almost gives a false sense of how much your actually running. Also its difficult to run alone and improve so maybe try hooking up with a running club or something. Good Luck.

[rjsone]

Yeah, I know what you guys mean by the difference. When I started working out again a couple of months ago, I hit an elliptical trainer pretty hard. I tried to duplicate the pace, time, and distance on a treadmill and thought I was going to die. I knew that there was a serious difference based on impact, etc. But, it was far beyond the difference I expected. My mind went from Carl Lewis to a Sumo wrestler quickly. ;)

I plan to always run further than needed in training. For example, I need 2 miles in under 16:30. Plus, that is only "marginally passing" which seems very close to not passing. So, my goal would likely be like 14:00. That would provide 5 of the needed 15 PT points. Plus, if I do this correctly, I should gain speed for the shuttle run as well.

I am not currently in good enough condition to even worry about track running though. I need to keep getting my legs moving, my heart rate up, and the sweat flowing at this point.

There are several variables present at test time that may or may not be present in training. In fact, I think I read somewhere on this forum that one guy's class ran from the gym after the other exercises to the track for the 2 mile run. So, he had to run 2 miles to the start line for his timed 2 mile run. I would not have seen that one coming! :eek:

[astor211]

You said you get winded, but your body is not tired. You're supposed to feel energized after a cardio workout. But you sound like you're working out a lot. Maybe you're overtraining? When you first start lifiting weights you see dramatic gains, but then it levels off. I imagine running is the same way. It's another plateau to be broken. But it sounds like you're doing way more than the average bear anyway.


One tip I read in a health magazine was to put the treadmill at a 1% incline when running normally on it. It supposed to better simulate running outdoors.

I haven't read anything that suggests it is a "better" workout to run in hot heat vs. cold weather. Most say it's better to run at cooler times of the day as to avoid complications from the heat. That being said, I do seem to run much longer when it is cooler. But that could be due to not over heating or de-hydrating as quickly.

As for not making any progress, try spicing things up. I like to run backwards (not on the treadmill). It's especially fun if you can find a safe place to do it paralleling a busy street. The drivers tend took at you funny and you might get some appreciative honks from members of the opposite sex. Also, if your gym has a stair machine (with actual stairs), try that. It's fun.




Good luck,

Astor211

[Mr. Spock]

Originally posted by rjsone

So, is it common to run a lot, take a break and hit it again? Alternatively, I guess I could sprint until I am about to fall of the thing, then slow down to a light jog for a minute or so.



Funny you mention that. That very thing happened to me tonight. Got on the treadmill for my run, and it just wasn't my night. I ran the mile hard, but just couldn't continue. I was so pi$$ed that after I rested for about 5 minutes, I ran another quarter mile at an all-out angry pace. :mad: My lungs were on fire afterward, but I counted it as a tiny victory in a miserable run. I've lost nearly 80 pounds in the past 18 months or so and I am getting impatient with myself I guess. This last 35 pounds is a bear, and I have PT testing coming up in October. I really want it -- so bad I can taste it.

I say, for guys like me anyway, I have to find small victories in every workout. It keeps me going.

[Brindle]

Originally posted by rjsone ...I mean interval training on a machine incorporating hills, higher resistance, etc., also for 30 minutes.

I am not seeing any real results after 3 weeks of this running plan. On a treadmill, I get winded rather quickly and feel like I am wasting my time. I plan to push myself on a treadmill today, as opposed to an elliptical trainer, until I simply cannot go any further. But, I could probably do a lot more just a few minutes later.
This is just me, but three weeks is not a whole lot of time to observe improvement. You may want to set up some sort of measuring system that will reveal the degree of improvement one could expect in three weeks. (You could even like observe and track your heart-rate after like 25 minutes at a certain difficulty, for example.)
Originally posted by rjsone
So, is it common to run a lot, take a break and hit it again? Alternatively, I guess I could sprint until I am about to fall of the thing, then slow down to a light jog for a minute or so.I do this. But when I do, my goal is two fold: (1) stretch, (2) keep my heart-rate DOWN (for fat-burning).
Originally posted by rjsone
I fear that I am not really getting into shape as my legs are rarely sore. It's more a matter of just running out of breath and calling it a day.No DOMS (delayed onset muscle soreness) may be an indication that (1) you are getting in shape, and (2) you are probably not overstraining. I think I read somewhere in the RunnersWorld discussion forum (or heard from the workers at a high-end running store) that cardio runners should avoid "burn" kind of running that causes more than marginal DOMS.

In another thread, I know that you, rjsone, had mentioned that you use the elliptical (or avoid much actual "running") due to your feet. On occasion I run on the treadmill while lifting some of my body weight with my arms by pushing on the treadmill rails. When I do this, I usually push just a little, but sometimes I push a little more. I do this when my knee it a little sore -- at which time I just finish up. I almost always finish each cardio workout with some long strides for muscle memory. Perhaps this technique could provide you an exercise more like running than the machines you use, while at the same time be easy enough on your sore feet (barking dogs).

Another thing. I have heard from several sources about building a cardio base. It is good to once a week go for a long (about 90 minutes) jog (I estimate they suggest like 60%-70% estimated maximum heart rate).