How to Start Running Again when Out of Shape
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- Опубликовано: 9 май 2024
- #running #fitness #fitnessmotivation
Have you ever wondered how to start running again when out of shape? I know I have and hope these running tips will help you in your training and racing journey.
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Nathan Pennington is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
DISCLAIMER: The information contained on this RUclips Channel and the resources available for download/viewing through this RUclips Channel are for educational and informational purposes only. ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!
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Stay the course!- agree 100%
👍
"WHEN YOUR OUT OF SHAPE, EVERYTHING IS HARDER."
Wow! So true! Everyone will benefit from this information.
Thank you! 👍
👊💪👊✊😍
Great video! Sixty six years young here and I decided to get back into running for my mental and physical health. Hadn’t run since I was in the military! I began in March of this year and am still going. I am running/walking my first 5K next week and I am looking forward to it.
Thanks for the motivation!,
🙏🙏🙏🙏💪💪💪💪🙏👊
Great video🙂👍 It takes time to get in shape and requires patience, commitment and gradual approach regardless whether you are an elite or a beginner runner
SO true brother 👊👊👊👊
A year ago I decided to rebuild my running fitness, I spent 9 months building a base. I thought 3 months tops but noooo. 9 months building milage. I didnt love it but I needed to toughen up my ligaments, muscles and mind, + redevelop that aerobic capacity. 4 months ago I started building in more speed, and this Sunday Im running my first 10k in over a decade.
Long term thinking has been the biggest lesson. Patience and staying measured. Getting a consistent stimulous, NOT going to the well twice a week like I wanted to. Noticing when my form was falling apart. Making sure that todays run wouldnt ruin me for the next 3 runs, and that this week wouldn't leave me too broken for next week.
The really hard speed-endurance sessions that Im now proud of were built on countless others that were nothing to write home about.
PS. Thank you for all the advice and information you have put out there. I dont know if I would have made it this far without you
👊👊👊🙏🙏💪 Keep up the great work. Your tenacity will bring you to some new PRs in the coming months.
Another great video 🦍
Appreciate your support Lean 🦍🦍🦍🦍
love this title, stay humble and embrace the grind...
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I agree with everything you said. The easiest way to stay consistent is to run everyday. You need to commit to showing up everyday. 1 mile a day. Slow, zone 2. You should be breathing heavy but not in pain. Stop and incorporate walking if you feel pain. Then run again when you catch your breathe. This is 15-20mins of work a day. After 1 month, you will be able to run 1 mile without stopping. Do this everyday for month 2. Month 3. 1.5mi.
Month 4, 2mi.
Month 6 you should be pushing for 30mins of running a day. That's about a 5k. Jan 2025 you will be knocking out 10ks like they're nothing.
All slow, all zone 2. Get carried away and start increasing speed and you will get injured and have to sit out for 7 months. SLOW.
DO IT EVERYDAY. It will become a habit. Your brain will throw every excuse at you everyday as to why you shouldn't go out today but you will find yourself lacing up and heading out the door. Every 3 months, life will get in the way and you will be forced to miss days here and there, those will be your rest days.
Do this and your anxiety & your weight will drop. Your sleep will improve and not quitting tasks in life will become easier as you train your brain daily not to stop when that voice starts yapping 30secs into a run telling you stop.
Thanks so much for sharing this with the RDA community, means a lot to me to ensure other runners also can share their valuable tips and advice here too. Keep up the superior work and wishing you continued success and health. 💪💪💪👊
Can totally relate. Hadnt raced any distance for 8mths & some stressful life stuff happened. Ran sunday in a distance relay flatout. Only managed 6km @4:20/km av h.r 187 peaked at 195 in the final 200metres. We won the distance relay luckily (60km). Thats 5sec/km slower than last Augusts 2:59 Marathon. But 3mths time I plan to run a 3:15 marathon (4:35/km) & earn back a decent Aerobic Base. Nice timing Nathan 😊🎉.
Congratulations to you and your team winning the distance relay Zac. Nice work brother! I know you are going to get that 3:15 in 3months. Keep up the superior work and me posted on your progress. ✊💪👊
Hardest part for me at 38 years old and hasn't ran in 10 years is incorporating sprinting. I've spent the last two months doing base training and made significant progress. Tempo and threshold runs I feel great but when I try to incorporate any type of real speed I get injured or tweak something.
Continue to take your time with the build up..may need an additional 4 weeks of base/tempo/threshold training before incorporating more speed. You are doing great Patrick. One day at a time.
Sounds like your body telling you to not do that...
Learn about WAVA "Age-Grading" calculators. World Association of Veteran Athletes (the world governing body for masters track and field, long distance running and race walking). You can measure an older version of yourself against a younger version of yourself - and perform at a higher level despite having a slower time. Great for goal setting & being fair to yourself and performance level with age.
I love this. Thanks for sharing this TG 💪💪💪💪
Hi coach I have a question, what if i only doing the same threshold workout over and over again without doing the other workout, E.g 8 x 1k every two or three days forever, make the workout harder and harder once body adapts, will that make me run my 10k or half marathon very good? will my 5k times improve as well?
Your run times will definitely improve as long as you definitely pay attention to your recovery, nutrition, hydration and sleep. Also, changing up the workout variations just to keep things interesting instead of the same workout over and over again. Keep up the great work out there.