Running/jog advice

rex everything · 25-11-2006, 09:30 AM

I want to build up my cardio as quickly as possible and I need to know what sort of increments to be using.

I'm fair sedate at the moment and I don't want to strain myself so I know I'll nee to be careful. One person I asked suggested if I go out for a run 3 to 4 times a week then I should be looking to increase the distance/intensity by about 10% every week, does this sound correct?

If not, what would be the better idea?

TIA

ian · 25-11-2006, 10:55 AM

a good way to build up your cardio ; get yourself a punchbag and do 10 one minute rounds with 2 minutes rest to start with gradually increasing time on bag and decreasing rest time. road running can give too much strain on your joints if your starting out .

bulldozer · 25-11-2006, 11:04 AM

Gotta agree, road running is a killer on your joints, too much impact.
Skipping in grest cardio and can be done at home. I have just started doing 1 minute sets, doing about 10 sets now, with a minute rest inbetween. its a killer ! try it.

If u do decide to go running outside, find a field somewhere, running on grass takes a lot of the impact out of it and is far better on your joints.

rex everything · 25-11-2006, 09:20 PM

OK cheers guys, I appreciate your opinions but I've pretty much decided I'll be using running as the way I build up cardio, although it will more than likely be on grass.

So what's the best way?

razg · 25-11-2006, 11:29 PM

Depending on your current size, i'd be looking at something like 2 miles, 2-3x per week - that should not be excessive. A key issue to be aware of whilst running is core stability - for the most part it will be the cause of the majority of running injuries, mainly arising from bad posture/stride.

As you get comfortable with a given distance, just build things up slowly, don't rush or expect to run a marathon in 6 months.

**LeeB** · 26-11-2006, 03:21 PM

id say just go out and enjoy your runs... run in places that are easy to run in.. parks etc. and just push yourself each week to run further...

ive heard interval training with running/jogging is good for building cardio vascular endurance... i.e. jog for 5 mins... run fast for 1 min.. jog for 5 mins again.... etc. etc... although im no expert on this others on here might be... otherwise do a google search for "interval training running" im sure youll get lots of results!

crazycal1 · 26-11-2006, 06:05 PM

if your training with weights as well i`d go with something low impact like walking.(especially on grass

)
its not really cardio tho,so second choice would be swimming. :idea:

tedjoc · 26-11-2006, 07:33 PM

What I normally do to improve my cardio is run for a set time, not distance. As you improve you will finish your normal distance faster, and faster, so your workouts get shorter. I run for 25mins to start with, but each run I increase by 30 seconds to build up. It doesnt matter if your pace gets slower, just as long as your keeping your heart rate up. Hope this helps you

mrhulahoop · 05-12-2006, 05:35 PM

Try fartlec training (swedish for something like 'speed play' I think) I used to train for trialthons and this is how I got my running up to scratch.

Run a certain distance at a medium speed, and then say for 5 mins (or less if you cant manage this) run like the clappers, really push yourself to maximum intensity, then slow down for say another 10 or fifteen and then run like a nutter again.

Running for long periods of time isnt the best way to improve your CV ability, (unless you want to run long distances that is). Its the quality of the run that is important.

Fartlec training will get you fit fast.

mrhulahoop · 05-12-2006, 05:38 PM

Same goes for cycling, although if you cycle on the road be carefull of cars, Im not joking, Ive almost being knocked of more times than I care to remember.

25-11-2006, 09:30 AM	#1 (permalink)
rex everything Under Construction Join Date: Nov 2006 Posts: 2 Rep Power:	Running/jog advice I want to build up my cardio as quickly as possible and I need to know what sort of increments to be using. I'm fair sedate at the moment and I don't want to strain myself so I know I'll nee to be careful. One person I asked suggested if I go out for a run 3 to 4 times a week then I should be looking to increase the distance/intensity by about 10% every week, does this sound correct? If not, what would be the better idea? TIA

26-11-2006, 03:21 PM	#6 (permalink)
LeeB Moderator Musclechat Icon Join Date: May 2006 Posts: 1,856 Rep Power:	id say just go out and enjoy your runs... run in places that are easy to run in.. parks etc. and just push yourself each week to run further... ive heard interval training with running/jogging is good for building cardio vascular endurance... i.e. jog for 5 mins... run fast for 1 min.. jog for 5 mins again.... etc. etc... although im no expert on this others on here might be... otherwise do a google search for "interval training running" im sure youll get lots of results! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk

26-11-2006, 06:05 PM	#7 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,834 Rep Power:	if your training with weights as well i`d go with something low impact like walking.(especially on grass) its not really cardio tho,so second choice would be swimming. :idea:

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25-11-2006, 10:55 AM	#2 (permalink)
ian Under Construction Join Date: Oct 2006 Posts: 38 Rep Power:	a good way to build up your cardio ; get yourself a punchbag and do 10 one minute rounds with 2 minutes rest to start with gradually increasing time on bag and decreasing rest time. road running can give too much strain on your joints if your starting out .

25-11-2006, 11:04 AM	#3 (permalink)
bulldozer Making Progress Join Date: Oct 2006 Location: Kent Posts: 498 Rep Power:	Gotta agree, road running is a killer on your joints, too much impact. Skipping in grest cardio and can be done at home. I have just started doing 1 minute sets, doing about 10 sets now, with a minute rest inbetween. its a killer ! try it. If u do decide to go running outside, find a field somewhere, running on grass takes a lot of the impact out of it and is far better on your joints.

25-11-2006, 09:20 PM	#4 (permalink)
rex everything Under Construction Join Date: Nov 2006 Posts: 2 Rep Power:	OK cheers guys, I appreciate your opinions but I've pretty much decided I'll be using running as the way I build up cardio, although it will more than likely be on grass. So what's the best way?

25-11-2006, 11:29 PM	#5 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 887 Rep Power:	Depending on your current size, i'd be looking at something like 2 miles, 2-3x per week - that should not be excessive. A key issue to be aware of whilst running is core stability - for the most part it will be the cause of the majority of running injuries, mainly arising from bad posture/stride. As you get comfortable with a given distance, just build things up slowly, don't rush or expect to run a marathon in 6 months.

26-11-2006, 07:33 PM	#8 (permalink)
tedjoc Under Construction Join Date: Aug 2006 Location: Oxford Posts: 23 Rep Power:	What I normally do to improve my cardio is run for a set time, not distance. As you improve you will finish your normal distance faster, and faster, so your workouts get shorter. I run for 25mins to start with, but each run I increase by 30 seconds to build up. It doesnt matter if your pace gets slower, just as long as your keeping your heart rate up. Hope this helps you

05-12-2006, 05:35 PM	#9 (permalink)
mrhulahoop Making Progress Join Date: Oct 2006 Posts: 350 Rep Power:	Try fartlec training (swedish for something like 'speed play' I think) I used to train for trialthons and this is how I got my running up to scratch. Run a certain distance at a medium speed, and then say for 5 mins (or less if you cant manage this) run like the clappers, really push yourself to maximum intensity, then slow down for say another 10 or fifteen and then run like a nutter again. Running for long periods of time isnt the best way to improve your CV ability, (unless you want to run long distances that is). Its the quality of the run that is important. Fartlec training will get you fit fast.

05-12-2006, 05:38 PM	#10 (permalink)
mrhulahoop Making Progress Join Date: Oct 2006 Posts: 350 Rep Power:	Same goes for cycling, although if you cycle on the road be carefull of cars, Im not joking, Ive almost being knocked of more times than I care to remember.