by foweyman » Sun May 30, 2010 11:23 am
by CClaude » Sun May 30, 2010 2:34 pm
peladoboton wrote:My advice, being one who has come in and out of shape quite a bit in the last few years, is that initially, less is more.
In the face of previous injury, I start at a level that makes me feel bored for at least two weeks. For running this means about five 2-mile jogs in a week. From there I live by the running rule of adding only 10% of your previous week's milage in distance.
Sounds weak and boring, I know, but it has kept me out of injury and allowed me to run my 26.2's with no problem.
The other trick for injury prevention and running is to walk a few blocks before and after you run every time.
by ExcitableBoy » Sun May 30, 2010 3:33 pm
by Ze » Sun May 30, 2010 5:13 pm
by CClaude » Tue Jun 01, 2010 2:02 am
ExcitibleBoy wrote:I have been running competetively off and on for 26 years, the last 16 trail running, trail racing and ultra marathons. I can't speak specificially to your injury, but wiill offer my insights on training and using running to train for mountaineering.
1) Start off slow. Better to run too little and feel like you could run more than run too far and feel like you never want to run again.
2)Find some trails, preferably hilly trails and do many of your runs there. You will be less likely to develop stress induced injuries like shin splints. You will be more prone to rolling your ankles though, so buy some good trail running shoes which offer better foot protection and lateral stability. It is ok to walk the steepest portion of the hills; the best trail runners in the world walk the hills.
3) Don't run the same run every day. Variety is key. Aim to work into your schedule the following runs:
a) Do at least one long, slow distance (LSD) run a week. This is a run at least 90 minutes long where you keep your heart rate in the lower aerobic range. Sometimes called a 'conversational pace' you should be able to maintain a conversation with someone while running. You will probably have to work up to 90 minutes; aim to increase the length of the LSD by about 10% a week. Work up to doing 3 hour runs. There is probably no need to run for more than three hours unless you are specifically training to do an ultramarathon
b) Do at least one 'tempo' run a week. Aim to run for between 60 and 90 minutes at a 'race' pace. Since you are not planning on racing, you will need to figure out what this pace is, but you should be breathing hard the whole time, yet never go into oxygen debt.
c) Do one interval work out a week. You can do this at the local high school track but I find for climbing purposes an old school stair master machine is awesome. Set the resistance to your correct weight. Turn up the speed all the way for 90 seconds then slow down and recover for 3 1/2 minutes, then go all out for 90 seconds, then slow down for 3 1/2 minutes. Aim to do 4 cycyles your first workout (20 minutes), increasing by one cycle (5 minutes) every other week or so until you can train for 45 minutes. If you are doing this right, no matter how fit you think you are, after 45 minutes you will be a puddle on the floor.
d) The above workouts are hard and will take a lot out of you; don't do any of these runs back to back, instead do short, easy 'recovery' runs in between. Aim to run between 30 and 60 minutes at an easy pace. Make sure to stretch well afterwards.
f) Don't neglect a good strength workout a couple times a week that involves core, upper body, and legs. Check out Bodyresults.com for some good hints.
d) Try to walk up a big hill (2000 - 3000+ ft elevation gain) with a weighted back pack once a week if you don't get out alpine climbing that week.
Have fun,
EB
by Joe White » Tue Jun 01, 2010 4:41 am
CClaude wrote:ExcitibleBoy wrote:I have been running competetively off and on for 26 years, the last 16 trail running, trail racing and ultra marathons. I can't speak specificially to your injury, but wiill offer my insights on training and using running to train for mountaineering.
1) Start off slow. Better to run too little and feel like you could run more than run too far and feel like you never want to run again.
2)Find some trails, preferably hilly trails and do many of your runs there. You will be less likely to develop stress induced injuries like shin splints. You will be more prone to rolling your ankles though, so buy some good trail running shoes which offer better foot protection and lateral stability. It is ok to walk the steepest portion of the hills; the best trail runners in the world walk the hills.
3) Don't run the same run every day. Variety is key. Aim to work into your schedule the following runs:
a) Do at least one long, slow distance (LSD) run a week. This is a run at least 90 minutes long where you keep your heart rate in the lower aerobic range. Sometimes called a 'conversational pace' you should be able to maintain a conversation with someone while running. You will probably have to work up to 90 minutes; aim to increase the length of the LSD by about 10% a week. Work up to doing 3 hour runs. There is probably no need to run for more than three hours unless you are specifically training to do an ultramarathon
b) Do at least one 'tempo' run a week. Aim to run for between 60 and 90 minutes at a 'race' pace. Since you are not planning on racing, you will need to figure out what this pace is, but you should be breathing hard the whole time, yet never go into oxygen debt.
c) Do one interval work out a week. You can do this at the local high school track but I find for climbing purposes an old school stair master machine is awesome. Set the resistance to your correct weight. Turn up the speed all the way for 90 seconds then slow down and recover for 3 1/2 minutes, then go all out for 90 seconds, then slow down for 3 1/2 minutes. Aim to do 4 cycyles your first workout (20 minutes), increasing by one cycle (5 minutes) every other week or so until you can train for 45 minutes. If you are doing this right, no matter how fit you think you are, after 45 minutes you will be a puddle on the floor.
d) The above workouts are hard and will take a lot out of you; don't do any of these runs back to back, instead do short, easy 'recovery' runs in between. Aim to run between 30 and 60 minutes at an easy pace. Make sure to stretch well afterwards.
f) Don't neglect a good strength workout a couple times a week that involves core, upper body, and legs. Check out Bodyresults.com for some good hints.
d) Try to walk up a big hill (2000 - 3000+ ft elevation gain) with a weighted back pack once a week if you don't get out alpine climbing that week.
Have fun,
EB
I agree with doing a Tempo run and an interval session each once a week once you have a base. Once you can comfortably run consistantly aim at quality over quantity.
Personally, I disagree with the three hour run though. Ninety minutes to two hours should be the most, most people should need to do. If two hours don't make you tired you should be increasing the pace during those two hours. There is not many things most people do that they need to do three hour training runs. While I worked at Guidant in Santa Clara, California, I used to run with a coworker at noon (and he was the SECOND best runner of the group), but I don't remember Alex Tilson doing runs like that when he he set the US 50K record, when the US record was faster then the world record. I fell out of touch with him but would talk about helping Alex out when he wanted to break the 100K world record.
Also on top of the strength training Excitableboy suggests, strongly consider hip flexor and extensor exercises and knee strengthening exercises with a bosu ball. Explainations of the exertcises can be found on the web far better then I can explain them. Studies have shown that strengthening the flexors/extensors will decrease the rate of running related injuries.
by battledome » Tue Jun 01, 2010 4:49 am
by chugach mtn boy » Tue Jun 01, 2010 10:22 pm
ExcitibleBoy wrote:d) Try to walk up a big hill (2000 - 3000+ ft elevation gain) with a weighted back pack once a week if you don't get out alpine climbing that week.
by Sierra Ledge Rat » Wed Jun 02, 2010 4:07 am
by battledome » Wed Jun 02, 2010 3:05 pm
KristoriaBlack wrote:Nine weeks to work up to running 3 miles!!!! That can't seriously be necessary.
by WouterB » Wed Jun 02, 2010 4:04 pm
by Scott Wesemann » Thu Jun 03, 2010 8:38 pm
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