Running

[Gardy]

i only run at school, when we have PE, and it's driving me nuts! i want to run a lot more, but the terrain here is not quite suitable for it (a canal with very rough terrain, rocks, tall grass, etc.)

[Tom Yum]

update

I've built a good foundation of cardio stamina since the last post on running, but since I'm not a marathon runner I've changed things around.

I do intervals that work anaerobic stamina (wind). Long steady jogging doesn't help in the ring as I've noticed.

I run 4-5 400 M HARD runs ~ 90% max speed. This mimmicks how you feel when you've thrown 300+ hard, fast punches and can't breathe. Its not easy, so not many people do this. Its hard on your body, but I can see the benefits after 2 weeks.

I can throw kicks and punches for 2 rounds non-stop. 3rd round starts to slow. 4th round is f@#)ing heavy. I'm workin on it.

[cakegirl]

Originally posted by Nthman
I recently started running and now my left knee is acting up. Does anyone have any advice? I don't notice any pain while running just the next day it burns like crazy!

Me too.

[adacas]

Thats kind funny when I think about it. My knees usually dont act up when I run but when I walk they start shifting and I feel popping and sometimes people have been able to hear those pops.

[begins]

ah, good ol' running,

umm, i live up in Canada and right beside me is 100 acres of government owned land, the footing is mainly sand and the paths range from hilly to very steep, almost mountainous. so last april i started to run in there, doing about 3km at first, very winded, legs hurt like hell, but by the end of that year i would do a good 9km in there...

what i noticed was in the winter, when it was far too cold ( its canada...yeah...) i would go on a tred mill, and when spring came, i could hardly do, pushing myself, 3km. the sand footing and difficult terrian was like nothing else really.

sadly winter is already here and the tredmill is coming out of retirement, though i try and make up with leg squats, wieghts and such, it doesnt help like the woods do...

just a thought on terrain differances.

another example would be my ability to press alot with my legs, with no previouse weight training, funny thing, the natural benefits of such things.

[jubaji]

AAAAAAAAAAAaaaaaaaaaaaahhhh! I hate to run! Too many years of plodding around 5+ miles a day, dehydrated, wearing plastics has left a negative association with that particular form of exercise.

[breathless]

tom

i am a paramedic, a cert. fitness trainer and i am 9 hours from completeing my major in exercise science and studying respiratory therapy to be a rrt. you need to do long slow runs to build your aerobic base. and do yourself a favor and do not do intervals more than once a week. look at the ACSM website and runnersworld.com. i follow a routine of running and racewalking (don't knock it till ya' try it!) you can achieve the best results with a combonination of running, rope juming and high intensity walking. as well as your training routine (bag work etc). iam 30 y/o 248 lbs. and have a vo 2 max of 54. college wrestlers range 55-60 vo2 max. not trying to impress anyone just stating my case.
i follow this routine
mon run 30 min 60- 75 % of max hr
tues walk 30 min @ 50-60% of mhr
wed run 30 min @ 50 -75 % of mhr
thurs walk 40 min @ 60-75% of mhr
fri run 15 min @ 55-60% mhr followed with intervals.
sat rest
sun walk 50-60 min or aerobics viedo
i do bag work and sparring wed and sat ansd skip rope 5 two minute rounds at random thru the week.
my advice is purchase a good book on running dr sheehan, dr cooper, frank shorter jeff galloway etc. i would not follow the advice of many of the fighters i read in the magazines a lot of their methods are derived from antecdotal experience and not much science. and do see a doctor before embarking on any strenous routinese folks! hcm is the # 1 cuase of sudden death of athletes under 35 so get a physical. be cautious of a lot of these bs artist (not refering to you tom, am referring to a specific "fighter " and "master" i read about in a magazine) that say they run 6 miles a day "all out" and do intervals with every seccision. they are giving lousy advice. and rest often, you need to rebuild.

[mafiaboy]

I have a little question. Is it possible for a person to keep increasing there speed or is there a limit? Like sprinters, they run the 100m dash in 8 secs or whatever, are they at there limit? Why can't we just keep getting faster?

[Tom Yum]

Its possible allright, but the speed gains happen slowly over a long period of time. Usually the result of a better or more appropriate training regimen.

[osopardo]

I recently started running and now my left knee is acting up. Does anyone have any advice? I don't notice any pain while running just the next day it burns like crazy!

Use an elastic wrap, like an Ace bandage, to support the knee. If that doesn't help, quit running and do bicycle or other forms of low-impact cardio.

[RedNoze]

This is what my cardiovascular routine, look like.

1 Week.

Monday, Shadows Boxing on the morning 10rounds, 3miles Run Maximum, Kickboxing/Boxing Training.

Tuesday, Shadows Boxing on the morning 10rounds, 5miles Run Medium,
Jiujitsu/judo Training. Bodybuilding Routine.

wednesday, Shadows Boxing on the morning 10rounds, 1miles Run Maximum,
Kickboxing/Boxing Training. Swimming 45min

Thursday, Shadows Boxing on the morning 10rounds, 6miles Run Low,
JiuJitsu/Judo Training. Bodybuilding Routine.

Friday, Shadows Boxing on the morning 10rounds, 3miles Run Medium,
Kickboxing/Boxing Training. Swimming 45min

Saturday, Shadows Boxing on the morning 10rounds, No Run.
Grappling Day 2hr30 of Fighting

Sunday, Off Day.


Always Perform Stretching 2 times per day, Morning and before sleep.


Good Luck with Your Cardio Workout.
RedNoze.

[breathless]

good routine!

hell of a routine red noze! and by your pics it looks like your being straight! are you a pro fighter? i do my routine for personal fitness, i have no interst in competing (except in running and orieteering). so you are a student of krav maga? excellent art. i have couple of books and a tape set on the subject. the techniques are very effective, as well as the training methods. i hope a guy your size is wearing good shoes (ie nike shox)