K T
I am trying to be able to run 2 miles at a time, but right now I can only run 10 min. How can I get up to 2 miles? I have asthma, but I want to be able to run for at least 30 min. How should I do it?
I do have medicine and take it, but I was wondering how I can get myself up to 30 min?
Answer
See your doctor and get this book
The Runners Handbook
isbn:9780140469301
You can get it here.
https://www.amazon.co.uk/s/ref=nb_ss_w_h_?url=search-alias%3Daps&field-keywords=9780140469301&Go.x=13&Go.y=8&Go=Go
Its the bible, and has excellent advice on running with asthma to detailed to go into here.
I took up running August year and can now run 22 minutes non-stop 3-4 times a week and have a 7.8min- 8min time for the mile. By June I will be up to 30minutes, and get my mile down to 6.5 mins-7 mins
This is how you do it.
First get good shoes. I run in Asics 2120 they can be expensive but as only runners wear them you can often get them at a reduced price. I got a pair that retail for £99 for a mere £40.
Check your feet. Are you flat footed? Do you have a high arch.
This is important. I have very flat feet and therefore "overpronate" which means my feet roll in too much. If your feet
are flat your may do the same and need orthotics. Inserts that you put in your shoes to give you stability. Go to you local running shop and get a "gait test" where you run on a treadmill and they analyze your running style. They will advise you to the shoes you need. This is very important I was wearing the wrong shoes last year and I injured myself. Often this is why people give up. Running is hard not painful.
In the book you will find this programme to get you up to 20minutes running non-stop. It is a 10 week program to get you up to 20 mins non-stop3-4 times a week. Do it it works.
Do each stage at least 3 times per week preferably 4.
Week 1. Run 1min Walk 2mins Do this 7 times 7 min
Week 2 Run 2 min Walk 2 mins Do this 5 times 10min
Week 3 Run 3 min Walk 2 mins Do this 4 times 12 min
Weeek4 Run 5 min Walk 2 mins Do this 3 times 15min
Weeek5 Run 6 min Walk 1half min Do this 3 times 18min
Week 6 Run 8 min Walk 1 half min Do this 2 times 16 min
Yes I know you total running time is less but your running 8 minutes twice instead of 6 minutes 3 times which is harder.
Week 7 Run 10 min Walk 1 half min Do this 2 times 20 min
Week 8 Run 12min walk 1 min run 8 Do this once 20 min
Week 9 Run 15 walk 1, Run 5 Do this once 20min
Week 10 Run 20 min non-stop 20min
Remember do each stage 3-4 time a week leaving no more than two days between runs.
Try your best
See your doctor and get this book
The Runners Handbook
isbn:9780140469301
You can get it here.
https://www.amazon.co.uk/s/ref=nb_ss_w_h_?url=search-alias%3Daps&field-keywords=9780140469301&Go.x=13&Go.y=8&Go=Go
Its the bible, and has excellent advice on running with asthma to detailed to go into here.
I took up running August year and can now run 22 minutes non-stop 3-4 times a week and have a 7.8min- 8min time for the mile. By June I will be up to 30minutes, and get my mile down to 6.5 mins-7 mins
This is how you do it.
First get good shoes. I run in Asics 2120 they can be expensive but as only runners wear them you can often get them at a reduced price. I got a pair that retail for £99 for a mere £40.
Check your feet. Are you flat footed? Do you have a high arch.
This is important. I have very flat feet and therefore "overpronate" which means my feet roll in too much. If your feet
are flat your may do the same and need orthotics. Inserts that you put in your shoes to give you stability. Go to you local running shop and get a "gait test" where you run on a treadmill and they analyze your running style. They will advise you to the shoes you need. This is very important I was wearing the wrong shoes last year and I injured myself. Often this is why people give up. Running is hard not painful.
In the book you will find this programme to get you up to 20minutes running non-stop. It is a 10 week program to get you up to 20 mins non-stop3-4 times a week. Do it it works.
Do each stage at least 3 times per week preferably 4.
Week 1. Run 1min Walk 2mins Do this 7 times 7 min
Week 2 Run 2 min Walk 2 mins Do this 5 times 10min
Week 3 Run 3 min Walk 2 mins Do this 4 times 12 min
Weeek4 Run 5 min Walk 2 mins Do this 3 times 15min
Weeek5 Run 6 min Walk 1half min Do this 3 times 18min
Week 6 Run 8 min Walk 1 half min Do this 2 times 16 min
Yes I know you total running time is less but your running 8 minutes twice instead of 6 minutes 3 times which is harder.
Week 7 Run 10 min Walk 1 half min Do this 2 times 20 min
Week 8 Run 12min walk 1 min run 8 Do this once 20 min
Week 9 Run 15 walk 1, Run 5 Do this once 20min
Week 10 Run 20 min non-stop 20min
Remember do each stage 3-4 time a week leaving no more than two days between runs.
Try your best
What are some cheap but good running shoes?
kate
Under $70
Answer
Information about some running shoes and spikes for hardcore runners:
To improve on your endurance, you need to practice running distances about twice as far as your event.
Key for running shoes -
The better the shock absorption is the better the shoe is. Whenever possible, it is best to try them on before a purchase.
An ideal shoe will fit your foot like a slipper. Your running shoes are the key to staying injury free. Knowing how to use them will enhance your speed. You can wear any type of shoe you want for training in. But you should have a second pair of shoes just for racing in.
Oversize Trainers To Improve Your Speed -
The best type of trainer to wear is one that is either a half or full size too large for your feet. Buy a high quality cushion inset sole and place it in the shoe. This gives your feet added shock absorption protection. This could be a big help against Shine Splints. If one foot is longer than the other, buy the trainers based on the longest foot.
Except for hurdlers practicing their hurdle form, use this shoe for all of your running practices, including high speed sections. When you change shoes for races, you will find that your feet feel light and that your race time results are constantly on the speedy end of your speed range.
Shoes For Racing In:
A racing shoe (flats or spikes) that properly fits your foot and used for race purpose only, will enhance your speed. These shoes are normally very light but do not support your feet like trainers. You can make many brands of racing shoes feel very comfortable for use without soaks by placing a thin, soft cushion, flat insole in it. Replace the insoles when they begin to show signs of wear or when they are flat in your impact area. Insoles and arch supports can be bought in some grocery stores. If you use arch supports, place it in your racing shoe too. If one foot is longer than the other, buy this pair of shoes based on the shortest foot. However, if the toes on the longer foot are knuckling up in the shoe, then the shoes are too short - get a longer pair.
Hurdler shoe issue:
Shoes play a huge part of helping a hurdler be fast, especially in the short distance hurdles. This is not practical, but hurdlers need three pairs of track shoes. They need their proper foot fitting racing spikes, they need a pair of proper fitting running shoes for hurdle work practices only and, they need their oversize comfortable running shoes with extra cushion protection for all other running activities.
Wearing Spikes To Train In:
There are times when using spikes in a training section is very important to the athlete. Sprinters, hurdlers, pole vaulters, javelin throwers; long, triple and, high jumpers should wear their spikes when trying to calibrate their steps and starting block position. Once the measurements have been established with your spikes on, take them off and put on your trainers. Use your trainers to find the location of your established starting points. The order of finding your points should be with spikes first and then with trainers, never the other way around. This is because trainers vary too much in size, shape and, length for the same size foot - change your trainers and you change the dimension of your foot. For this group of people, knowing how to find your precise starting points with your racing shoes on, assures you a consistent range of high end results for your discipline.
Search - shoes and running shoes for big feet
http://www.google.com/search?source=ig&hl=en&rlz=&=&q=shoes+and+running+shoes+for+big+feet&aq=f&aqi=&aql=&oq=
Runners World: (Shoes - Reviews)
http://www.runnersworld.com/topic/0,7122,s6-240-400-0-0,00.html
Road Runner Sports: (Cloths & Shoes)
http://www.roadrunnersports.com/
Amazon - Athletic & Outdoor Shoes
http://www.amazon.com/Athletic-Outdoor/b/ref=sv_shoe_5?ie=UTF8&node=679564011
Springco Athletics: (All Track Products - spikes)
http://www.springcoathletics.com/
First To The Finish: (All Track Products - spikes)
http://www.firsttothefinish.com/itemmatrix.asp?Cc=fw_foot_sprint&GroupCode=183829-01&eq=fw_18382901&MatrixType=1
Amazon - Running Spikes
http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dshoes&field-keywords=running+spikes&x=0&y=0#%2Fref%3Dsr_pg_1%3Frh%3Dn%253A672123011%252Ck%253Arunning%2Bspikes%26keywords%3Drunning%2Bspikes%26ie%3DUTF8%26qid%3D1289023435&enc=1
Information about some running shoes and spikes for hardcore runners:
To improve on your endurance, you need to practice running distances about twice as far as your event.
Key for running shoes -
The better the shock absorption is the better the shoe is. Whenever possible, it is best to try them on before a purchase.
An ideal shoe will fit your foot like a slipper. Your running shoes are the key to staying injury free. Knowing how to use them will enhance your speed. You can wear any type of shoe you want for training in. But you should have a second pair of shoes just for racing in.
Oversize Trainers To Improve Your Speed -
The best type of trainer to wear is one that is either a half or full size too large for your feet. Buy a high quality cushion inset sole and place it in the shoe. This gives your feet added shock absorption protection. This could be a big help against Shine Splints. If one foot is longer than the other, buy the trainers based on the longest foot.
Except for hurdlers practicing their hurdle form, use this shoe for all of your running practices, including high speed sections. When you change shoes for races, you will find that your feet feel light and that your race time results are constantly on the speedy end of your speed range.
Shoes For Racing In:
A racing shoe (flats or spikes) that properly fits your foot and used for race purpose only, will enhance your speed. These shoes are normally very light but do not support your feet like trainers. You can make many brands of racing shoes feel very comfortable for use without soaks by placing a thin, soft cushion, flat insole in it. Replace the insoles when they begin to show signs of wear or when they are flat in your impact area. Insoles and arch supports can be bought in some grocery stores. If you use arch supports, place it in your racing shoe too. If one foot is longer than the other, buy this pair of shoes based on the shortest foot. However, if the toes on the longer foot are knuckling up in the shoe, then the shoes are too short - get a longer pair.
Hurdler shoe issue:
Shoes play a huge part of helping a hurdler be fast, especially in the short distance hurdles. This is not practical, but hurdlers need three pairs of track shoes. They need their proper foot fitting racing spikes, they need a pair of proper fitting running shoes for hurdle work practices only and, they need their oversize comfortable running shoes with extra cushion protection for all other running activities.
Wearing Spikes To Train In:
There are times when using spikes in a training section is very important to the athlete. Sprinters, hurdlers, pole vaulters, javelin throwers; long, triple and, high jumpers should wear their spikes when trying to calibrate their steps and starting block position. Once the measurements have been established with your spikes on, take them off and put on your trainers. Use your trainers to find the location of your established starting points. The order of finding your points should be with spikes first and then with trainers, never the other way around. This is because trainers vary too much in size, shape and, length for the same size foot - change your trainers and you change the dimension of your foot. For this group of people, knowing how to find your precise starting points with your racing shoes on, assures you a consistent range of high end results for your discipline.
Search - shoes and running shoes for big feet
http://www.google.com/search?source=ig&hl=en&rlz=&=&q=shoes+and+running+shoes+for+big+feet&aq=f&aqi=&aql=&oq=
Runners World: (Shoes - Reviews)
http://www.runnersworld.com/topic/0,7122,s6-240-400-0-0,00.html
Road Runner Sports: (Cloths & Shoes)
http://www.roadrunnersports.com/
Amazon - Athletic & Outdoor Shoes
http://www.amazon.com/Athletic-Outdoor/b/ref=sv_shoe_5?ie=UTF8&node=679564011
Springco Athletics: (All Track Products - spikes)
http://www.springcoathletics.com/
First To The Finish: (All Track Products - spikes)
http://www.firsttothefinish.com/itemmatrix.asp?Cc=fw_foot_sprint&GroupCode=183829-01&eq=fw_18382901&MatrixType=1
Amazon - Running Spikes
http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dshoes&field-keywords=running+spikes&x=0&y=0#%2Fref%3Dsr_pg_1%3Frh%3Dn%253A672123011%252Ck%253Arunning%2Bspikes%26keywords%3Drunning%2Bspikes%26ie%3DUTF8%26qid%3D1289023435&enc=1
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Title Post: Running???
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Rating: 100% based on 99998 ratings. 5 user reviews.
Author: Unknown
Thanks For Coming To My Blog
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