Running help?

Question

I am a terrible runner. I have to be able to run seven miles in one-hour for my blackbelt testing in about two months. I can run a mile in about ten minutes, but I have terrible side-aches and I feel like I'm going to puke. Can anyone give me some tips or ideas to help me become a better runner and improve my mile time in preperation for my testing?

Answer 1

Take control of your breathing. Take air in your nose and out your mouth at a slow to moderate pace. The reason for your side cramps and nausea is because your hyperventilating yourself. You're taking in more oxygen than your body can handle.

Learn to pace yourself. You need to break down the 7 miles into intervals like this:
SLOW 1 mile jog for warm-up
2 miles x 3 with 5-7 minutes rest in between sets
1 mile x 1
SLOW 1 mile jog for cool down.
-OR-
SLOW 1 mile jog for warm-up
3 miles x 2 with 8-10 rest in between sets
1 mile x 1
SLOW 1 mile jog for cool down.

On the last mile on each set, run it with a little faster pace.
If you need more or something different, e-mail me.

Answer 2

Let me understand this correctly. You've been doing TKD for 6 years and wait until 2 months before your running test to decide to get started???

Frankly, I'd say you won't be able to do it in 2 months. And to put you on a training program that might get you there is a sure prelude to you injuring your body and having to lay off running and TKD.

What I will suggest is this: STOP trying to run against the clock for a mile. Relax and just run for the pleasure and relaxation of it, concentrate on just plain posture, breathing, and good form. Slowly build up to longer runs, being sure to rest 1 day of the week. Drink water every 20 minutes while training and always run in the shade.

7 miles is not an easy distance, and I found that adding miles is a multiplier of difficulty. Building mileage takes patience and LOTS of time and dedication. You will also need EXCELLENT running shoes that are made for your kind of feet. Some good brands are Saucony, Asics, New Balance, and others. Listen to your body and don't ignore pains - treat them or they become chronic and you have to live with them your whole life.

I think you can build up to 7 miles in an hour, but not in 2 months if you want to remain healthy.

Good Luck

Answer 3

they all make good points,and 7 mile goal in two months is quite a goal in such short time,i am taking it that the 10 minute mile is a best,have you ran further in training than the mile you speak of.I have found that to find a rhythm that bests suits you,relax and breathe ,i do not drink lots of water till a certain stage,the weight of the water moving can create a problem and then not a great quantity of water is required.do not concentrate on time ,just stay focused on a distance,take your mind somewhere else in time ,not where you are,i have found i can draw energy in reserve from music ,and have many times excelled ,not saying this will work,just i am feeling you are not consulting with the proper trainer,do not feel as though you will not achieve this goal , but be optimistic and stay focused and the reward you seek will seem realistic,If one concentrates hard on the task at hand then the task becomes harder,it is more to just do it and be in sync with mind than to over work your body and fail.but anyway ,good luck and stay focused grasshopper

Answer 4

Try running at a slightly slower pace and gradually build up to the pace that you will need to complete the 7 miles in one hour. Good Luck!

Answer 5

Well...you must go to running practice every day. And that is the only way to get your shape for running. Just breath normally and every day try to be better and better and run faster.

Good luck!!!

Answer 6

lol.....while my dad's away and are not able to decide on me up and i am approximately to overlook the bus (which could actually imply me having to take an hour lengthy stroll again house as there are not some other delivery amenities wherein i reside!!)