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 LYN Runners Version.11

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life4
post Aug 8 2019, 11:13 PM

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Hi wanna ask sifuss here,

I have been running for around 4 months plus now.From start i run around 3km per run and now i increase till 6-7km per run ( already 1 month plus) but i still not able to
like keep running non stop till 6km. Everytime I run ,I run like 1km then stop and walk and continue like that till 6-7km . From stamina wise actually i do not really feel very tired but sometime is my leg a bit more tiring and more important factor keep me stop from running is my mental strength. everytime i run pass 1km or some landmark i set then i will stop to rest although i actually i still can run. how can every sifu here keep running nonstop ? any tips?

thanks.

This post has been edited by life4: Aug 8 2019, 11:13 PM
life4
post Aug 11 2019, 11:18 AM

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QUOTE(Reix @ Aug 9 2019, 04:56 PM)
Do you do any other exercise to strengthen your legs and core muscle?
Like squat, lunge, plank...etc. even do it with your own body weight, it will help. Also try do increase your run time or shorten your walk time bit by bit. You will see improvement.
*
Not do any legs or core muscle training. Maybe I will work this on and see how will it be . thanks for the advice.
life4
post Aug 15 2019, 10:09 AM

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QUOTE(Vrese @ Aug 14 2019, 09:29 AM)
You did the right thing. We need a longer time to develop a strong leg muscle and tendon. Be patient..remember to rest well so you body will develop and repair it self to be stronger. I'd say 4 months is too early to go hard on your leg..just increase your mileage with run walk.

While our cardiovascular adapt faster.
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thanks for telling me that our cardiovascular adapt faster. I will just keep running hoping 1 day can join marathon.
life4
post Aug 15 2019, 10:23 AM

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QUOTE(Pikichu @ Aug 14 2019, 12:04 PM)
get a dog....
... to chase you at that 1km mark biggrin.gif LOL

Kidding a side.

You have been running for 4 months so your muscles will be tone unless you still have sores or injury.
If sore or injury then healing and resting takes precedence.

In good shape, here is a tip to run continuously for 10km.
For me, I have to go back to finish up my laundry so i keep going.
You have to find your dog to motivate yourself.

Here is a technique.

What you can do is in your first 1 km, once you are running at your natural pace,
Pace your run:
Slower when you want to... or maybe for 30 seconds.
Faster when you want to... or maybe for 30 seconds.
Natural pace.... for 30 seconds.
Repeat in cycles.

Once you can pace yourself, when you feel like stopping but have 6km to go then...
slow the pace where your body can catch the breath you need.
Then return to your normal pace.

When you begin to feel tired or need to slow down, then slow down your pace.
When you slow down, let it happen naturally so you use less energy.
If you slow your pace deliberately and still using more energy then keep practising until you can slow down naturally.

When you are tired in your final km, think of your bladder.
You should be able to run to the lavatory faster to finish.

Hope these tips work for you and remember to get a dog, have fun.
*
lol getting a dog might slow you down instead. I saw some videos that the owners have to keep dragging the dog to run along as dog can run fast in a short time but not long slow run in a long distance.


QUOTE
When you slow down, let it happen naturally so you use less energy.
If you slow your pace deliberately and still using more energy then keep practising until you can slow down naturally.
this is something new to me as i always slow my pace deliberately when getting tired.


and is 6-7km/h being too fast the speed? I always see got people running extremely slow and i can run pass them but seem to me they run nonstop for a long time ( not sure as i cannot monitor do they stop resting or not).

Another questin,I saw lots of running video asking us to increase our cadence to 180 but once i try to increase my cadence i will surely increase my speed which seem making running easier to get tired but what they claim increasing cadence and converse energy which is quite confusing to me. Any way to increase the cadence without increasing the speed?( all the video i saw seem like runnning quite face with high cadence but not slow one)

thanks.

life4
post Aug 21 2019, 02:40 PM

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QUOTE(Pikichu @ Aug 15 2019, 12:30 PM)

I have a new suggestion for your consideration.
Heart is a muscle. The most important muscle.
Have you train your heart to keep fueling you at running speed to a distance of 7km non-stop?
actually i do not feel out of breath everytime i stop so i assume is more related to the strength of my leg muscle or mental strength?
but sometime i feel like after running 3-4km , body like only really "warm up" and i only feel like "smoothness" of running .lol but later i will end soon
as my target like 6-7km per run exercise
life4
post Aug 21 2019, 02:47 PM

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QUOTE(Vrese @ Aug 15 2019, 04:30 PM)
2 or 3 more months of running you can finish a marathon but getting better at it take longer time.

Here an example how you can increase your mileage with run walk method if your leg not strong enough yet

As you mention your current fitness is
Run 1 KM walk and able to cover 6-7 KM

now,
Run 2 KM walk 30 sec for 6-7 KM

2 weeks later
Run 2 KM walk 30 sec for 8 KM

2 weeks later
Run 3 KM walk/stop to drink 30 sec for 8 KM

2 weeks later
Run 3 KM walk/stop to drink 30 sec for 10 KM

2 weeks later
Run 5 KM walk/stop to drink 1 min for 10 KM

. . .

Run 5 KM walk/stop to drink 30 sec for 15 KM (at this fitness level you should be able to do HM long run).

Go by feel. If it getting easier for you, there is no need to wait 2 weeks you can always interplay with the interval and total distance
*
Yea I also want to increase the distance gradually just i still feel a bit bored if running for a long time that why once reach my target i feel like to stop lol. how can you drink water without feeling throwing up if keep runnning? very hard for me.



 

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