Hey guys, just wanted your thoughts.

I do a five mile run every morning (road running not treadmill) before I go to work. I do it to lose a bit of weight and also for conditioning. I also go to the gym in the evenings for more cardio and weights.

What would you say is a good time for five miles that includes inclines and declines?

Good would be 35mins, great would be something in the high 20's.
Just like boxers runners train up to races. You are going to where yourself out if you pound the pavement all week long at a fast pace. If I were you I'd run at a comfortable pace on the treadmill most the week (it is a lot easier on you legs, but gives the same cardio for your heart) and only road run once or twice a week to see where I was at. I'd have 2 different distances. One for speed (6 miles or less)and one for distance (8 miles or more).

Do you add sprints?

I do run sprints once a week when just doing maintence and 2 a week when I'm really trying to push my pace. I mostly use sprints as a way to work on my form. Not to build muscle.
I'll do several warm ups like high knees, bounding, scissor strides, lunges, etc. Then I'll do 10 20-25 yard sprints with short choppy steps. I stay low and focus getting up to 100% speed as quickly as possible. Then I'll do 10 40-50 yard sprints. I'll use the short steps to get up to speed then I'll raise up and sprint open stride. Once I'm done with those I repeat the warm ups. It all takes about 35 minutes.


Also, if you are serious about running I suggest you start walking. I walk atleast an hour every single night. Whether I workout that day or not. It help keep the acid out of your legs and puts miles on. At 3mph (easy walking pace), you'll put an extra 21 miles on your legs a week if you walk an hour every day.

Man I just got back into running today for the first time in probably a year! I ran a mile and a half at a fast pace on the beach pier near my house and then the other mile and a half I walked.

Remind me never to eat breakfast 15 mins before I decide to run ever again, I threw up after that first mile and a half over the pier!

It was funny because while I was running I was thinking to myself "I'M A LITTLE WINDED BUT I'M GOOD" then when I slowed down my breakfast came up. That was embarrassing....

the best time to run is in the morning, especially if your looking to lose weight. Usually you should run before you eat or 6 hours after you eat. Otherwise your just burning off what you ate beforehand.

I know man but I was hungry so I ate something to take away the hunger, didn't know it would make my stomach react that way during my running.

When I use to run I use to do it before I ate but it had been a long time so it slipped my mind.

I'm going to start doing 3 miles a day 3 days a week, then after a few weeks I am going to increase to doing it 5 days a week. After a month I figure I will work my way to doing 5 miles but 3 is good for right now since I am getting back into it.

I got question for you, when your running 3-5 miles should you get yourself to the point where you are running at full speed or should you always run at a steady pace? I figure running full speed would wear you out a lot especially when you are running outside.

I'm basically running to try to expand my lung capacity and overall stamina since I like playing basketball and have been getting winded on the court a lot recently.

Any advice?

Also I know s a few people who run a lot and tell me they take a nap after running for like a half an hour to an hour before they go to work, is that a good thing to do for recovery after a long run?

i'm not sure how long you've been doing running, but try completing it in the 24 minute mark, if you cant then atleast reach the 30 minute mark.

the most common injury with running is shin splints, the best thing to do if you ever get this injury is either stop running altogether till it clears, or run on grass till the injury clears, also alot of runners get back problems, normally this is due to running up hills, your back as you extra pressure on your back running up hill due to the posture change. i personally have never had the back problem too much, but some boxers in the gym have, i've had shin splints quite a few times though, you try really hard to run, and the pain is just too much in the end.

boxing is an explosive sport, in amateur boxing you only have two minutes a round, so i do interval training quite abit where you would sprint flat out for 30 seconds, then jog 30 seconds, then sprint again. i still do my long runs, but only 2-3 days a week. i find some boxers do their five mile jogging, but they do it so slow that they dont actually feel the effects, and they still find it tiring when they spar. best thing to do is either do this run in 24 minutes, not too long after if you cant then do interval training this will increase your stamina for boxing more than a long run that you do too slow.

5 miles in 24 min? Are you shitting me? Are you saying you run sub-5-minute miles for five miles.

FYI, the world record 8K (4.9 miles) is 24:28...You guys need to stop boxing and start running!

Bunch of fukin Prefontaines on this message board

I know. We have a bunch of track stars on here.

Cue the "Chariots of Fire" theme song

running was always my strong point, long distance running. now i was told where i run is five miles, it's probably nearer to four miles than five though, and i try to complete it in 25 minutes. i dont do alot of distance running now though as i'm working on interval training.

I never knew the affect my ipod had on me, I usually run 5 miles, my Ipod recently broke and I went out running yesterday with no music and could only make it 2 miles

i'm like that, i'm totally fvcked without my music.

I'd demand a recount

I train as a distance runner now.Can get a lot of my training in at luch time at work.Used to box when I was a teenager.Run about 50/60 miles a week.3 of those workouts are interval training, 400's, 1ks,200s loads of different types of sessions.You need these to get fit.

Im impressed if you are running 25 mins for 5 miles and its an accurate course.Ive ran 26:50 on the road for 5 miles and im usually selected for the top team at the road relays 4 man team.The national champion here won a 5 mile road race recently in 24:45.


So props if your running 25 mins and its not in race conditions.

As to the question of getting fit.Tough interval sessions is the only way

Cheers.

like i said it's probably nearer to four miles than five, and no i dont do my running on the track, that's why i dont know the distance for sure. most of my training is interval training now has been for a while now.

i asked my girlfriend yesterday, she also said it's got to be atleast 4 miles, 2 miles there, and two miles back, and that i normally do it in around 25 minutes, if not 25 minutes then i'm back under the half hour mark.

i did'nt even know doing it in 25 minutes was that good, i just did the target that my trainer told me to do. like i said though i dont do alot of long distance running now as i find interval training suits amateur boxing alot more.

I always use this site to plot my routes and it's as accurate as you can be arsed to make it: http://www.realbuzz.com/mapyourpassion/

Conditioning running

A runners posture is recommended, meaning not to lean forward too much. Your feet, leg and hip joints will feel better.

Control your breathing and run in a rythymic pace. Set tempos in intervals to make your run interesting and fun.

If possible run on grass for better cushion. Hardroad running for fighters at times can be accountable for leg injuries.

Off course we do stretches before running, but after stretches try a 7 to 10 minute bounce on a mini trampoline. This will get those organs moving just right, and perhaps get you into the restroom before running.

everytime i try and do it, it says i got to log-in. do i have to register to measure the distance? if so is there any other site i can do it on?

You might have to register, forgot I was a member. It only takes a minute though and it's a good site so probably worth it for the routeplanner alone.

I have a GPS watch.However I also sometimes use


http://www.gmap-pedometer.com

No need to register.

Go to more options and change to the UK.Then search for your city.Pretty good tool.

A ''Pedo Meter''

Wow! I admire your honesty, but...................

cheers for that. according to that i only do 3 miles.

the distance was always a worry, i know the time i do it in is normally 24 minutes, and i never bothered to check the distance by a website like that, mainly because i never knew one existed, so i just took other people's word for the distance they thought it was.

3 miles in 24 minutes is that good? their is also a bridge that i try and go up and down 5 times each way depending how fvcked i am.

8 minutes per miles..........
That isn't really too great.
You should change your running routes and distances up. If you do the same thing all the time you'll fall into running at the same pace everytime and you'll never improve.

well i do this route because it's mainly up hill, like i said you have a little bridge that is steep that i try and go up and down five times each way aswell so it's not like i'm running on normal ground, everything i do is uphill unless i do interval training which is what i normally do.