ok basicaly i dint to to well on prmc due to my running( never done it befor due to swimming for a club)
now i want to do my prmc and i bielive i am a bad runner, i think its to do with breathing different to swimming.
now basicaly i need help with a running program also is it possible to do within 2 months to be able to pass prmc 3 miler?
hope this makes sense any routines you find helpful ect welcome
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first time runner
I used to do lots of swimming and running combined. I must admit it did not do me favours for running. Now, I have not gone for a swim for around 6 months. BTW, the feeling I experienced was not a problem breathing just not grasping enough air per breath. Is that what you feel or something similar. Due to that, I nearly changed my mind about the Marines. 
THinking about leaving already!
Well, now I do no swimming. I feel a ease to breath. Not a big fan of swimming but am a strong swimmer. Firstly it's like 2 quid per swim and I'm unemployed so far. I stay away from swimming because I have a phobia of swimming as a cardio activity. Last year my application was delayed by around 6 months because I had breathing difficulty. Now, 
tis all gone, which was also partly due to stress. Are you under a large degree of stress, that can cause problem with progression?
tis all gone, which was also partly due to stress. Are you under a large degree of stress, that can cause problem with progression?THinking about leaving already!
Had the same problem mate, working through it at the moment. Been a swimmer all my life, been cycling tons over the last year, pretty good level of fitness, great endurance, but still running kicks the shit out of me every time. Don't underestimate the psychological impact of feeling that you are bad at running - if, like me, you have felt that way your entire life, the first month of getting into running is just going to be hard no matter how fit you are. Stick with it, start getting results, and it will become easier.
Starters orders
The breathing thing will go. Think everyone has the same problem to start, but if you know you are already fit, it's a little discouraging. Difference between swimming, cycling etc & running is partly, as Rich said, that you are using different muscles. Also partly that you tend to work your body harder while running and breath deeper.
Run as absolutely the first training you do in a day. It is your worst activity, so you need to be at your best. Do hard swims / circuits etc to maintain fitness afterwards or later in the day.
Initially, forget about 1.5 miles, 3 miles, bleep tests & crap. You need to get a bit of running fitness and technique first. Get good shoes. If you are suddenly doing a lot of running (and looks like you have little choice), these will be vital to make sure you don't hurt yourself. Go to a good running shop or track and have them look at you while you run, they should be able to tell you if you overpronate etc.
Weeks 0-2
For two weeks just concentrate on running for a set time. Doesn't matter how fast you are. Just do a small amount every day, depending on what you can do at the moment. I have a leg problem and so started just doing 10 or 15 minutes at a time. Your aim is to get comfortable technique and develop a pace at which you can keep running. Furthermore, it is critical to build slowly at the start to avoid excess strain on calves, feet, shins etc.
Rule 1: Don't stop. Lots of running advice says start out doing a run/walk fartlek, but you are fit already, and this will not help you to find a steady running pace.
Rule 2: Start slow. Start slow, finish fast. Find that comfortable pace, and then if you feel you can do more for the last third/quarter then push yourself a bit faster.
Try out different gaits as you run. You can run at roughly the same speed with quite a long, slow stride as you can with a much shorter one which goes more on your toes. Try them out and find what works for you. Buy a technical book on running. I found The Art of Running to have some very good basics. Getting a good technique may not help you yomping with a pack & weapon, but it will be a good foundation and help you pass the PRMC. Remember, your aim is to find a pace which is comfortable and which you can maintain.
Weeks 2-4
The first two weeks are the worst. After that you should improve quite quickly. I heard of people training for the London Marathon who went from running max 1 mile to max 14 miles in only a month, so yes it should be possible to pass PRMC in 2 months if you work hard.
Now that your muscles have worn in a little and you have found a comfortable pace at which you can run, the aim is to improve the speed of that pace. Do fartlek. Over 1.5 miles & 3 miles, work in some sprints, and then return to pace. Try lengthening your stride at your normal pace a little, and you should also naturally be feeling stronger in your legs while running, so use that. Working in some hills will also help, as they have essentially the same effect as fartlek.
Do a couple of seperate sessions a week focusing on sprints. Sprint 400 meters, pause for 1 minute, repeat. Do as many sprints as you can in good form. This will help for the bleep test.
Weeks 4-8
Try a few longer runs now as well. One or two a week, depending on your progress. They won't be required for PRMC, but will be required when you hit CTC and will help your 1.5 & 3 mile times. Distance anywhere between 5-12 miles.
Start timing your 1.5/3 mile runs specifically. Try and work out how much faster you need to make your standard pace, and work towards it right from the very beginning of each run (sounds obvious, but apparently lots of people run too slow then try racing the end). RUN VARIED ROUTES. You will be faster on a well-known route than a new one. PRMC will be a new route. Keep those hills etc coming, you need adaptability.
Work on the bleep test specifically. Mark out those distances and get running to a tape. Personally I think it's a stupid test, as the turning and knowing the timing are half the battle, if you are used to it you will find it a hundred times easier.
...and...good luck!
[Bear in mind that I'm admittedly one of the worst runners around these parts, so you might want to get everyone else to vet that write-up, but that's how I've been working on the same problem]
PS Felias, swimming does not make you a worse runner, unless you drown. Endex.
Starters orders
The breathing thing will go. Think everyone has the same problem to start, but if you know you are already fit, it's a little discouraging. Difference between swimming, cycling etc & running is partly, as Rich said, that you are using different muscles. Also partly that you tend to work your body harder while running and breath deeper.
Run as absolutely the first training you do in a day. It is your worst activity, so you need to be at your best. Do hard swims / circuits etc to maintain fitness afterwards or later in the day.
Initially, forget about 1.5 miles, 3 miles, bleep tests & crap. You need to get a bit of running fitness and technique first. Get good shoes. If you are suddenly doing a lot of running (and looks like you have little choice), these will be vital to make sure you don't hurt yourself. Go to a good running shop or track and have them look at you while you run, they should be able to tell you if you overpronate etc.
Weeks 0-2
For two weeks just concentrate on running for a set time. Doesn't matter how fast you are. Just do a small amount every day, depending on what you can do at the moment. I have a leg problem and so started just doing 10 or 15 minutes at a time. Your aim is to get comfortable technique and develop a pace at which you can keep running. Furthermore, it is critical to build slowly at the start to avoid excess strain on calves, feet, shins etc.
Rule 1: Don't stop. Lots of running advice says start out doing a run/walk fartlek, but you are fit already, and this will not help you to find a steady running pace.
Rule 2: Start slow. Start slow, finish fast. Find that comfortable pace, and then if you feel you can do more for the last third/quarter then push yourself a bit faster.
Try out different gaits as you run. You can run at roughly the same speed with quite a long, slow stride as you can with a much shorter one which goes more on your toes. Try them out and find what works for you. Buy a technical book on running. I found The Art of Running to have some very good basics. Getting a good technique may not help you yomping with a pack & weapon, but it will be a good foundation and help you pass the PRMC. Remember, your aim is to find a pace which is comfortable and which you can maintain.
Weeks 2-4
The first two weeks are the worst. After that you should improve quite quickly. I heard of people training for the London Marathon who went from running max 1 mile to max 14 miles in only a month, so yes it should be possible to pass PRMC in 2 months if you work hard.
Now that your muscles have worn in a little and you have found a comfortable pace at which you can run, the aim is to improve the speed of that pace. Do fartlek. Over 1.5 miles & 3 miles, work in some sprints, and then return to pace. Try lengthening your stride at your normal pace a little, and you should also naturally be feeling stronger in your legs while running, so use that. Working in some hills will also help, as they have essentially the same effect as fartlek.
Do a couple of seperate sessions a week focusing on sprints. Sprint 400 meters, pause for 1 minute, repeat. Do as many sprints as you can in good form. This will help for the bleep test.
Weeks 4-8
Try a few longer runs now as well. One or two a week, depending on your progress. They won't be required for PRMC, but will be required when you hit CTC and will help your 1.5 & 3 mile times. Distance anywhere between 5-12 miles.
Start timing your 1.5/3 mile runs specifically. Try and work out how much faster you need to make your standard pace, and work towards it right from the very beginning of each run (sounds obvious, but apparently lots of people run too slow then try racing the end). RUN VARIED ROUTES. You will be faster on a well-known route than a new one. PRMC will be a new route. Keep those hills etc coming, you need adaptability.
Work on the bleep test specifically. Mark out those distances and get running to a tape. Personally I think it's a stupid test, as the turning and knowing the timing are half the battle, if you are used to it you will find it a hundred times easier.
...and...good luck!
[Bear in mind that I'm admittedly one of the worst runners around these parts, so you might want to get everyone else to vet that write-up, but that's how I've been working on the same problem]
PS Felias, swimming does not make you a worse runner, unless you drown. Endex.
lol thks m8 in the old days as i call them( even thouh less than a year ago) i was club swimming doing crazy amounts of lenths funny cos on my aplication it asks you how many lengths you can swim so i dint fil it in....
the recruitment marine filled mine as 2+ miles
and then he said " they may ask you to prove this so enjoy.." but luckly they never did 
anyway i know i got very good recovery for i can do a lot of exercise then after less than 1 min recover to normal yet during exercise i think im worse for wear
kinda wied i think
thks for advise Sarastro and i must agree that doing run/walks dont work very well for its just messing up your bodies system of trying to keep a STANDARD pace.
when doing swimming you have your standard pace you then work up from there never goign below it no matter how tied this way you force your body to get used to stadard pace then by using interval training you build on your foundation .
thks all
the recruitment marine filled mine as 2+ miles
and then he said " they may ask you to prove this so enjoy.." but luckly they never did anyway i know i got very good recovery for i can do a lot of exercise then after less than 1 min recover to normal yet during exercise i think im worse for wear
kinda wied i thinkthks for advise Sarastro and i must agree that doing run/walks dont work very well for its just messing up your bodies system of trying to keep a STANDARD pace.
when doing swimming you have your standard pace you then work up from there never goign below it no matter how tied this way you force your body to get used to stadard pace then by using interval training you build on your foundation .
thks all
Post of the Month award there Sarastro 
Today I did about 7 miles. Not been running that often and this was about my third long run... lol
My shins hurt in a run but I doubt its shin splints - I just slow to a walking pace and if it hurts I stop for 30 seconds then carry on and I can seem to run for another 3 minutes. Painful.
As for the CV side of things, if it wasn't for my shins each time I could probably do really well.
Time will tell
Today I did about 7 miles. Not been running that often and this was about my third long run... lol
My shins hurt in a run but I doubt its shin splints - I just slow to a walking pace and if it hurts I stop for 30 seconds then carry on and I can seem to run for another 3 minutes. Painful.
As for the CV side of things, if it wasn't for my shins each time I could probably do really well.
Time will tell
Applied: 25th Dec 05
Written test: [b]Passed[/b]
Interview: [b]Passed[/b]
Medical: [b]Passed[/b]
PJFT: [b]Passed[/b]
PRMC: ?
Written test: [b]Passed[/b]
Interview: [b]Passed[/b]
Medical: [b]Passed[/b]
PJFT: [b]Passed[/b]
PRMC: ?
This is something you will learn on the bottomfield, if you don't stretch the quads of calf. hamstrings you will but the other 2 maybe not, may be if your lucky. Whatever you do don't stretch after you warm down, if you do that the body thinks exercise is coming up and preps for it, and if no exercise happens lactic starts to buildup at least with me. I was hurting for a week after the PRMC. All because of stretching.nickosx wrote:Good beginners guide to running there Sarastro, basic advice that not enough people take heed to and end up with stress problems in there legs. Also take care to stretch the lower leg muscles thouroughly before and after the run, even if you only ran for 10mins.
THinking about leaving already!
Should you not be stretching after you warm down to allow the lactic acid and other waste products to clear from your muscles then ?Whatever you do don't stretch after you warm down, if you do that the body thinks exercise is coming up and preps for it, and if no exercise happens lactic starts to buildup at least with me. I was hurting for a week after the PRMC. All because of stretching.
Rich.
Can't say I agree with that, sounds a bit mad to be honest! Surely that's the best time to stretch?! And how does this lactic acid start magically building up out of nowhere?Felias wrote:Whatever you do don't stretch after you warm down, if you do that the body thinks exercise is coming up and preps for it, and if no exercise happens lactic starts to buildup at least with me. I was hurting for a week after the PRMC. All because of stretching.
Lactic acid is a bi-product of a form of energy the body uses (I think its glycogen), so when performing for over 2/3 minutes when it first starts to hurt that is lactic acid, but if you keep fit you push your lactic threshold back so you learn to deal with it and it doesnt have an affect on your body as much as someone who is not trained.
Felias dont really know what you mean there but you should always warm down and stretch, after a warm down the body flushes out lactic acid and a stretch afterwards stops muscles from becoming sore and pulled (because they go from warm to cold so quickly). Personally, I wouldnt say stretching preps your body for exercise, it just prevents muscle soreness and makes activity easier as the muscle becomes longer. The only way you can prep your body for activity is by warming up your muscles because muscles work best when warm and increasing your heart rate (basically running).
The pain you were experiencing was delayed onset of muscle soreness that everyone gets after the muscles have been over used (basically sore muscles from previous activities).
Or oxygen debt, which would happen striaght after activity... which means your muscles arent getting the amount of O2 that they require (a warm down prevents this).
Trust me I'm a doctor, well I'm not but thats what Ive been taught in A-level PE.
Will
Felias dont really know what you mean there but you should always warm down and stretch, after a warm down the body flushes out lactic acid and a stretch afterwards stops muscles from becoming sore and pulled (because they go from warm to cold so quickly). Personally, I wouldnt say stretching preps your body for exercise, it just prevents muscle soreness and makes activity easier as the muscle becomes longer. The only way you can prep your body for activity is by warming up your muscles because muscles work best when warm and increasing your heart rate (basically running).
The pain you were experiencing was delayed onset of muscle soreness that everyone gets after the muscles have been over used (basically sore muscles from previous activities).
Or oxygen debt, which would happen striaght after activity... which means your muscles arent getting the amount of O2 that they require (a warm down prevents this).
Trust me I'm a doctor, well I'm not but thats what Ive been taught in A-level PE.
Will
