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Hello Simon,
I am most likely the slowest runner and the newest to the running sport. I am 38 and weight in at around 270lbs. I am currently going to try out for a new job which requires me to run 1.5 mile in 15:30 min/sec. My best time which is baiscly a fast walk is 20:22 min/sec. I would like to get my time down to at least 14:00 min's but I only have about 3 or 4 weeks to do it in. I have been going the entire distance for a week now pushing myself to run as much of it as I can. I have never enjoyed running because it hurts my shins and calves but have always wanted to run better. After reading some of the post here at the forum I have concluded why I it hurts me, I think I am what you guys call a heel runner because my heels strike first and hard. I would be greatful for any advise you can give me. I plan on continuing to run even after I get the job, one because I need to health benfits and two I may try out for an elite team within the agency once my run is intact. Thank you in advance.
Dave
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weltal327 says:
Hey man. Good luck with your goals.
I have two pieces of advice to reach your goals.
#1 Shoes. I don't know if you're interested in putting in the monetary investment, but shoes will make a huge difference in your pain and everything like that. Typically if you can find a running store in your area like a Fleet Feet or Runner's World, they can help you by looking at the way you run or walk and recommend some shoes. The ones I buy are typically about $100.
#2 Distance. As someone who has increased my speed dramatically over the past several months, I can attest that increasing your distance will help you with increasing your speed. Your overall level of fitness will be improved. Even if you don't run the whole way it will all help. It may be that you don't need to run straight for the full 1.5 distance. It might be helfpul to run for 5 minutes and then walk for one.
My thoughts on the distance increase could ver well be wrong, but I know I am right about the shoes. Good luck!
snake_master1967 says:
Thanks for the advice. I am curently running in a pair of Asics Gel-1090. I was told these are good for running. My newst time is 18:26 min/sec in the 1.5 mile so I am getting a little faster just not quite there yet. Thanks Dave.
simon says:
Congratulations on getting going, Dave. I think you have an achievable goal.
At 270lb you should be very careful about making drastic alterations in your style -- I think if you try to turn yourself into a forefoot striker right now you will end up with severe pain and/or injury in your calves and Achilles. So let that go for now... as you get fitter and start running faster you can start playing around with footstrike.
I agree with one of weltal's ideas and disagree with the other. Shoes: yes. Getting assessed and fitted at a specialist running store with shoes that are right for you will make an enormous difference.
Distance: in my opinion this is not the route to go given your weight and the timescale you are operating on. Increasing the distance runs the risk of increasing the stress on your joints and could bring you to a halt. It sounds like you are capable of covering the required distance, as a fast walk is the equivalent of a slow jog...your challenge is to cover it faster. So, 3 things to try.
1) For the first two weeks at least: sprint training. Soft flat surface like short grass if possible. Some of the latest research shows that brief periods of intense work (ie sprinting flat out) can get you fitter faster -- and stimulate quicker weight loss -- than spending hours on traditional aerobic/endurance training. A tested formula is 4-7 30-second bursts of "all out" running with full recovery between each sprint (4-5 minutes). Do this three times a week for two weeks and your endurance will dramatically improve.
2) For your "recovery" runs, or your onece-a-week long run, do 1.5-2 miles without pushing yourself (you will be too bushed from the sprints, anyway) alternating walking and running in whatever mix you find comfortable -- could be as little as 10 seconds easy run, 50 seconds walk to start with; just keep repeating until you have covered the distance. Next time out increase the time spent running.
3) walk/jog/run HILLS. In weeks 3-4 add a hill session once a week in place `of one of the sprint sessions. This will give you the most bang for your buck given the short timescale you are operating on. Find the steepest hill you can look at without feeling sick. Run up it for 10 seconds (then 15, then 30 etc etc on subsequent sessions).... walk GENTLY down, minimising impact. Repeat until you are done.
If you have any spare energy, do as much cross-training with weights, exercise bands or bodyweight as you can.
You can get down to 14 minutes in the time you have, I am sure of it. Give us progress reports!!!
snake_master1967 says:
Simon,
Up-date on my performance. I have good news and bad news on my progress. The bad news is that just a day or so after my last post I pulled a muscle and the doctor advised to lay off walking, running, and lifting weights so for 2 weeks I was down (I had been running on payment the whole time until you advised otherwise, but I had already done the damage). I have started back to running in the past week; when I am not working late so I'm hoping to get my time down in time for the PT test. Not to mention that the tempature around here has been in the 100's for the past 2 weeks in the afternoon which is when I run (Normally I try to wait until temp comes down to around at least 90 or lower before running). The good news is that I know now that I have until Oct. 1st. to get my time down to 14 min. and that I have started back running the sprints. Oh and I failed to mention in my orignal post when I gave my age and weight, I'm 6'2" tall, didn't want you guys to picture a 38 year old man, 5' tall, and 270lbs rolling down the road. So now we can all picture a bigger ball rolling down the road; but at least I'm trying.
simon says:
Hey there Big Ball :) You are built for SPEED ! All the sprinters are big guys (Michael Johnson 6.1 and built), so once that ball gets rolling you will be unstoppable !!
Sorry to hear about the pulled muscle, but it sounds like you are already on the way back. The only way to survive the heat is to keep pouring iced water over yourself. But maybe you could also do some sprints in a mall :)
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