I need some running tips please

ok so I started running just to lose weight and never really liked it but slowly I began to enjoy it
I havent run passed 3.5 miles (or somewhere around there)
any tips on how to just add more....with me its all mental I mean I play these head games during my runs like as soon as I hit 2.5 or 3 miles I make myself think I will "die" if I go any further lol

I would like to eventually get to 5 miles if I can just looking for some advice
thanks

Re: I need some running tips please

Message edited 5/3/2009 10:23:18 PM.

Re: I need some running tips please

Best advice I can give you is to sign up for a race. I would go for a 10k. Training for an event gives you something to look forward to and gives more meaning to your workouts.

Re: I need some running tips please

If you are a first time runner you may want to increase .5 miles every week or 5-7 minutes longer each week.


I increase 1 mile a week when training for a race. Also how many times a week do you run...I suggest 3 times a week to help build endurance and to train for a race! Good luck!

Re: I need some running tips please

I agree...sign up for a race and then train by adding a 1/2 mile or mile a week (I did mile). You'll be amazed how easy it will be to add on milage every week!

Good luck to you. You should join us for one of our LIF challenges if you have Nike + too.

Re: I need some running tips please

How about going a different way and not mapping it out first? Going a little slower so thatyou can continue longer could help too. Try pushing past the 3.5 and go to 4. Go a way where you HAVE to do 4 in order to get home, LOL. Then you will see that it is not much of a difference.

I know that for ME, my most difficult mile is my third mile. Once I get past my third mile, I can go however long. that was always my problem. Once I hit the 4 mile mark, doesn't matter how many I do.

Re: I need some running tips please

I've read that you can increase .25m at a time...that might be less daunting.

I think to force yourself to go further, you might want to run 2 miles and then 2 miles back...or have someone drop you off 4 miles away?


What I do, when I feel myself getting lazy during a run and am tempted to run less, is yell at myself in my head. like "Stop being so lazy" "there are people that would love to be able to run xx miles" "if you run the extra xx miles, you will be xx calories closer to losing weight"

I'm constantly doing calculations in my head. whatever comes up...adding house numbers; multiplying speed limits; figuring out my pace; weird things like that. It definitely helps time pass.

I sing (well mouth the words) to the song that is on. or if I don't know all the words, I listen really carefully and try to figure them out and the meaning of the song....Talking Head's is great for this.

Re: I need some running tips please

Sign up for a 10k. Its insentive to do it and follow a trainning program. This is what I did. When I started running I decieded to train for a half. I started a 16 week progam and stuck with it. Good Luck.

Re: I need some running tips please

I increased my running by going out an additional five minutes a day. Five minutes did not really seem overwhelming to me and before I knew it, I could run longer without much difficulty.

My biggest piece of adive is to Increase slowly! You should only increase weekly mileage by 10% per week.

So if you are running 15 miles a week now, you should only increase to 16.5 total next week.

ETA: I set weekly mileage goals. The weekly goals make it hard for me to slack off too much and often cause me to push myself extra hard in the beginning of the week to get as much mileage done as possible. If I am having an "off" day running wise, it is not the end of the world and I can just make up the mileage on a different day. -- If that makes any sense.

Message edited 5/4/2009 8:44:05 PM.

Re: I need some running tips please

today I ran 5.19 miles and I feel great

the furthest I have ever gone without stopping was a little over 3 miles

Re: I need some running tips please

That is GREAT!! I knew you could do it