Running Advice

[Chris.D]

I'm a 21 year old male, 5'6 and about 175lb (I think, where I'm from we work in metric!). Anyhow, I've joined the army and will be starting my basic training in probably about January. Between now and then I have 3 major goals:
1) I'm a bit overweight, and want to change that
2) I want to run 1.5 miles in 10 minutes
3) I want to be able to run for an hour without completely killing myself.

Where I currently stand is that I'm fairly unfit. I'm into mountain biking, but hardly find the time to get out more than once a week - however, I do have the time for exercize every day - either at the local gym (about a block from home), or just from runnning. I love the body pump class I'm doing, and will continue to do it once or twice a week. As far as running fitness, I can currently run 1.5miles in about 12 mins, but this is really pushing it. However, I dont seem to be able to run for more than 20-25 minutes, even if I slow the pace right down. However, I have been less than dedicated, and havent been out nearly as much as I should.

I'm creating a program that will see me getting some sort of substantial physical exercize 5 days a week. What do you recommend for my running program? I've heard a lot of good thing about HIIT - would it be good for my situation? Or am I better off sticking to longer distances and longer times? Obviously, that's the final goal, but I like the idea of HIIT a lot more to be honest.

Any feedback is extremely welcome. Also, if it's an issue, I already have an excellent diet sorted, so no need to concern yourselves with that Thanks.

 

[jsobo119]

1.) watch you calories and excercise will take care of that check out

2.) that is a 6:40 mile... That is really moving... you currently at about 8 per mile... no advice from me...

3.) if you run 6 miles at an 11:00 pace that will be 66 minutes or so... and that is very possible... I am not an experienced runner... been running 10-17 miles a week for 5-6 weeks and last week I did 6 on some trails and we ran for over an hour...


If you have not been running regularly... my advice... (learned some of this the hard way)...

#1 Get good running shoes. Don't wait until your legs,ankles, or feet hurt to do something... prevent it...

#2 If your legs hurt (not like your quads are sore)... like knee or shin splints... or tendonitis type pain... take a couple days off... and lift weights or use the eliptical trainer or something that will let your legs recover.

#3 hard followed by easy... if you do a HIIT day follow that with an easy running day or cross training. otherwise you may injure yourself...

#4 Don't try to up your miles too fast...

#5 Rest days are good for your legs

when I started running (about 6 weeks ago) I couldn't run 1 mile in 10 minutes... saturday I did 3 miles at about a 9 minute per mile pace... so it gets better... the first week or so is really tough then it gets easier... once you are fit enough to run at some pace for what feel like forever... it gets easier... right now my limiting factor is my legs... at some point (around 6 miles) mile legs start breaking down and aches start creeping in... a few weeks ago that was 3 miles...

Just don't over do it... if you over do it one day... don't follow it up with more madness... Don't injure yourself...

As for HIIT vs longer running... I'm no expert... I like longer running for the solitude and time to think... the peace... and relaxation... but use HIIT for a change up... to push myself... as for which is better for you? Iduno... I'll let the experts speak...