Need running tips.

[C-grunt]

After being out of the Army for 6 years I'm about to join the National Guard. I go to the gym regularly and lift so I have the pushups in the bag easily and the situps might take me a month to get proficient at again.

However I have not been doing cardio. Mostly because I hate running. Ive never been good at it. I ran an eight minute mile today but I need a sub 16 minute 2 mile for the APFT. Any suggestions to get back into running shape?

Also I have about 25 pounds to lose so that will help when it's gone.

[nubs101]

What I have always done is run three times a week and do a different run each time and to get good at running two miles you need to be running 3 or 4 miles.
I would do something like this

Mon- 3-4 mile run at a 9-10 min pace.
Wed- Either do hill sprints or interval training.
Fri- 2 mile run at 8 min pace.

Also do some searching about running form. That made a big difference when I first started.

[Zhurdan]

Tips for running... "Go that way really fast. If something gets in your way... turn!"

Sorry, 80's movies haunt my soul.

GOOD SHOES are a must. As a fluffy guy myself, I wear compression knee braces because that extra 25 lbs will brutalize your knees and make you not want to run. Even if they don't hurt now, get ahead of the curve with some compression braces.

[Grizzly16]

GOOD SHOES are a must. As a fluffy guy myself, I wear compression knee braces because that extra 25 lbs will brutalize your knees and make you not want to run. Even if they don't hurt now, get ahead of the curve with some compression braces.

Good form is a must. Shoes are a crutch.

Sadly I learned that the hard way. After being 300lb in high school, working construction, playing football and track my knees were toast. Or so I thought. Even after dropping down to 180-200 pounds running more than a mile killed my knees and ankles. So I tried super shoes that a store said fixed my gait problems. No help what so ever.

Then a friend loaned me a book called born to run. While not 100% gospel truth it does two good things. First, it is a motivator. Second, it explains through science and anecdote benifits of running barefoot/ minimalist. After switching to minimal shoes and letting my calves adjust and working on my form I can run pretty long distances (for me) and am working on training for an 50 miler.

The key is how you land. If your heel is the first thing to hit the ground and out in front of your body you stand a much better chance to abuse yourself into the hospital. Land on the ball of your foot/midsole with your foot under your hip and you are good to go. If you can hear your foot hit the ground you are doing it wrong.

In summary:
"fancy running shoes" = no more than 2 miles ever

Minimal shoes (vibram five finger, barefoot, 0 heel to toe drop) shoes + good form = 50+ miles a week, 14.5+ miles once a week and a 3.1 mile run at a sub 8 minute pace in 102 degree temps just yesterday. Oh and zero knee pain.

And yes I know that time isn't so special for "runners". But compared to the 3.1 mile run I tried this march in 70 degree weather that pushed into a 12 minute pace it is a huge improvement.

[Zhurdan]

Grizz,
Thanks for the tip and book recommend. I was just relating what I've learned thus far being a fluffy guy. I kinda run that way anyways as I've broken an ankle before and the "snap" you get from going heel/toe kinda hurts. Didn't know it was the right way.

[Grizzly16]

Grizz,
Thanks for the tip and book recommend. I was just relating what I've learned thus far being a fluffy guy. I kinda run that way anyways as I've broken an ankle before and the "snap" you get from going heel/toe kinda hurts. Didn't know it was the right way.

Oh I understand. I've got a drawer full of ankle braces, ace wraps, knee straps, knee braces and now shoes that "fix your foot".

Another of the main takeaways on the book for me is that (god/evolution/spaghetti monster) made your foot how it is. Fixing it with giant shoes for running is about like wearing hockey goalie gloves to throw a baseball.

Running on pavement/sidewalk barefoot was what finally convinced me. Once you can land on that surface with out hurting yourself you are going a long way towards a healthy stride.

I'm not saying barefoot is the only way. Lots of situations dictate foot protection.

[nubs101]

I run with barefoot shoes bit one recommendation I can make is don't just jump straight to a 0mm drop shoe. Your calves will hate you. Instead maybe get something in between like a Merrell shoe and slowly progress to a complete barefoot shoe.

Edit: One other note to add is start stretching...alot.

[tuck]

If your serious about getting into the "minimalist" thing after not running for several years, don't make the same mistakes I did and do too much too soon. Let your feet and legs adjust slowly otherwise you'll end up with some severe muscle soreness, or in my case, a couple nasty stress fractures.

[Grizzly16]

Yep your calves are going to be saying "HELLOOO WTF!?" for a bit. If you start barefoot your foot toughness will slow you down before you get the calves to much.

Another transition shoe (that I used) is the Fila skeletoe v 2.0. It has a little cushioning, lets your toes do their work, very little heel to toe drop and can be found on sale for $30.

[DBautista]

I see that you are in AZ. Get into a running group with different levels of experience, there is a good chance that you will run into a running coach. I have been to IRun in Scottsdale and they have training groups throughout the year and it is a great store as well. (I dont live in AZ, but did Ironman AZ in 2011)

As for minimalist running, it is not for everybody. You just have to find a shoe that fits you by someone who has long-term experience in running. I wear a neutral 10mm drop trainer, for racing a 6mm, and that is injury free. I am easily a 60mpw+ during peak build. Shoes don't have to be expensive, I buy last years model on close out. If you need a discount code to Running Wearhouse, let me know, I will gladly send it to you.

Get with a running group and consult a coach. The running group will push you and a coach will devise a workout plan that will make you a faster and better runner.