MilitaryForums.co.uk

Hi! I was reading somewhere that in order to increase your aerobic/anerobic fitness (not sure which one) then you have to run for a minimum of 30 minutes. I have only just started running and I was a real couch potato before. Is this 30 mins thing true? Should I walk/run for 30 mins regardless of distance?
Thanks for any help!!!

Hi! I was reading somewhere that in order to increase your aerobic/anerobic fitness (not sure which one) then you have to run for a minimum of 30 minutes. I have only just started running and I was a real couch potato before. Is this 30 mins thing true? Should I walk/run for 30 mins regardless of distance?
Thanks for any help!!!

gizmo I'm not sure about that mate, but this site might give you some more answer's.

http://www.realrunner.com/

Hope this helps

gizmo wrote:Hi! I was reading somewhere that in order to increase your aerobic/anerobic fitness (not sure which one) then you have to run for a minimum of 30 minutes. I have only just started running and I was a real couch potato before. Is this 30 mins thing true? Should I walk/run for 30 mins regardless of distance?
Thanks for any help!!!

It's not about distance, it's about getting your heart rate up. If you're a couch potato then your heart rate is gonna go up to the cardio zone just on a brisk walk. Keep this up for 30 minutes. What you'll find is that keeping your heart rate in that zone will take harder work as you get fitter. In a couple months time a brisk walk will barely register on your heart rate and you'll have to start jogging to attain it. And so it goes. This is the basis of "heart rate exercise" and it works! I know it costs money, but joining a gym and gettinga proper evaluation and programme of exercise based on that evaluation helped me no end. Something to consider.

gizmo wrote:Hi! I was reading somewhere that in order to increase your aerobic/anerobic fitness (not sure which one) then you have to run for a minimum of 30 minutes. I have only just started running and I was a real couch potato before. Is this 30 mins thing true? Should I walk/run for 30 mins regardless of distance?
Thanks for any help!!!

that sounds about right. if you are looking to increase your anerobic threshold, you need to run for at least 25 to 30 mins

To get any aerobic benefit, you have to do at least 12minutes of running at least 3 time a week. Wouldonly recomend this though if your not fit enough to do anything longer, or you are only doing a fast 1.5miles or something.

You should really aim to run distances, not times (some people will say the opposite but doesnt work for me).

You could also try running accoridng to your heart rate. Go to www.realrunner.com and see about working out your training zone. This is good for developing basic aerobic fitness. Dont do it myself so dont really know its the best way to do all your training. Thats the technical side of training. I prefer the traditional method of going out and running a set distance or untill you are sick.

If you have shit fitness do what I used to do - run untill you get a really bad stitch, but dont stop. Instead breathe harder and quicker for a few minutes untill it goes (dont slow your pace either). This requires a lot of determination and guts - since youll cough up half of them at the end.

Any form of exercise is good for you. But what you put in is what you get out, and if you want your body to improve i.e bigger muscles (which includes your heart), faster times, more press ups etc. then you have to stress those muscles into doing more and more and that's the only way you can improve. Running for 20 minutes is as good as running for 30, because if you can cover the same distance in 20 than someone else can in 30 then that has to be better. Once you can improve times over distance increase the distance, so your running for the same amount of time but greater distance.

Dont push yourself *too* hard though, i was a flabby too - until about 2 months ago, joined a gym - now running three miles in 25 minutes, when before it would be a strain to run one

If you push yourself *too* hard (especially with the weights) then you may injure yourself, or get muscle strain (ive just gone and strained the muscles near to my elbows - i cant flex my arms) which means that you wont be able to train until sorted - which can have knock on effects.

realrunner is really good - if not v fit - start on the 5k run training
i.e. start of running/brisk walk for 10 mins, 3 times a week and add 5 minutes and speed every week. Soon be getting to the 22 minute mark !!

Good luck

I always found pushing myself really hard the only way to succeed. In the space of 2 months not being able to do 3 miles in 25mins, to being able to run it in 18 minutes. I hate running machines because it's so different from really running, also you get alot hotter than you would normally running due to being static. It's a good CV work out though, when I run I use the fartlek running mode on the machine, it starts off at about 11.2kph then after 2mins 25secs it speeds up to 15.8kph, then slows down after 2mins 25secs and so on. The idea being you get running at a good steady pace then it speeds up to almost a sprint, and just when you feel like your going to die it slows down to a pace where you can catch your breath and then you just do that for about 20-25 minutes. It really does get you fit quick, you should try it.

The JaCkAl: that is a very impressive improvement! dont suppose you could quickly say what you did during your training? im currently following the advanced 10k training plan on realrunner as i want to get my 3miles in around 18minutes and and my 6miles in under 40.

has anyone else followed that training plan? what were your results?

i normally run 3miles in around 20/21 minutes at the moment!

I do fartlek. So I sprint as long as I can till I feel I'm going to throw up and instead of stopping I just slow down. And just when you regain your breath it goes off again on another sprint. I'm not lying, in about 1 month you'll notice the difference massively. The running machines actually have a setting for this, so it slows down and speeds up every 2-3 minutes. Running machines are good for this kind of training because it keeps you going at a constant measurable pace, which would be different if on foot (running the streets) because you'll naturally tire and slow down. Where as running machines keep you at a pace and you can't slow down.

This kind of training is supposed to be the best kind for VO5 levels (or what ever it's called)

Hope that helped..

indeed - it is easier on the machines - but i have a theory on this.

Maybe its not *too* much easier, its just because the machine paces you.
When i was running on the road before i joined the gym, id run a mile and be shagged, soon worked my way to 1.5, then 2, then 3 milers. After this i joined a gym, and found running the 3 miles A LOAD easier (no wind resisitance, uneven terrain etc). However, im now running on the road for a week cos i cant get to the gym, and the longer runs are easier cos i now have an 'idea' as to the tempo of a decent runnign speed.

I realised that when i started, i wasnt paced at all, really uneven speeds, making it harder.

just my thought

People I need some advice, over the last few days while I have been out running I've had a a pain right at the bottom of my spine. It comes and goes one day it's there then gone the next. It normally creeps up after about 10-20 min's into my run, I stretch every time before I go running.

So any idea's what it could be ?

I get the same pain in my lower back too, I just assumed it was due to running in the wrong trainers and having a ridculously high impact.

I had the same problem till I switched to wearing Mizuno Wave Rider's. Well, It can either be that you have a weak back and need to do strengthening exercises, Have running shoes with insufficient cushioning, Have an irregular running technique (caused by the shape of the foot) or you have bad running form. Try to get off the road onto soft ground as often as possible too.

Ash

I asked a friend of mine who is a fell runner ,as he used to get this back pain. The physio told him it was from overly tight hamstrings and that LOTS of stretching and hot showers would sort him out......it did! Also a full body massage twice a month from the nice lady at the health club didnt go amiss neither.....hehehe!