Running

[Cassandra]

Hey,

I'm training for a 5k and my long term goal is to compete in a triathalon. I've been at this for less than a year and was wondering if anyone could give me any tips. I especially need some ideas for a good diet plan. Also, if there is an ideal way to train I need to know too.

If there is any information you need to know about me, please tell me.


Oh! And I'd also like to know-which is better? Regular water or 'enhanced' water or sports drinks?

 

[crazy4Christ007]

Regular water will quench your thirst and enhanced sports drinks will leave a lingering taste in your mouth so that is your decsion.

 

[ed_m]

hello.... i have a running thread round here somewhere
and i'm also a triathlete (don't snigger at the back) although distance running has taken the fore this year.

diet: you'll end up doing so much training that you can eat what you like well i do... low fat, high carb should help keep your energy up and tone reasonable, plenty of protein too to help a quick recovery.

drinks:
i carry a drink for anything over 8miles ish, or all the time if it's hot.
water _should_ be enough up to about 15miles but sports drinks can help.
beyond 15miles performance is likely to drop rapidly if you don't take on some energy in whatever form.

5k: are you following any kind of programme at the moment? what are your goals for it?

triathlon:
a bit of swim coaching can make a huge impact on confidence & freshness out of the water.
i dont do as much specific bike training as i should, so long as you know you can do the distance take the opportunity to dry out & get some fluid on board before relaxing in time for the run.
practice running after cycling... it's really an unpleasant feeling. take it easy till you get your legs back.

hmm well that was longer than i was expecting.
good luck.

 

[Cassandra]

hello.... i have a running thread round here somewhere
and i'm also a triathlete (don't snigger at the back) although distance running has taken the fore this year.

Really? I'll have to search for it ^^

5k: are you following any kind of programme at the moment? what are your goals for it?

Not really...unless you consider running 5k's everyday as practice a programme ^^; (I do strength training as well). My goal is to complete a 5k in under 18 minutes. My best time right now is 34:45.

Does that answer your questions?


Thanks so much for all your advice.

 

[unjustwar]

sports drinks are good for ya once in a while after completing tough workouts because they re-energize your body... drink mostly water though because that much sugar isn't too good for you. ummm stay away from soda. i would suggest running 5 days a week. depending on how much you were running before ... maybe start out doing 2 miles jogging then walk one mile every day for the first week. then slowly build up. for example eventually build up to this
monday: 5
Tuesday: 3
Wed: 5
Thurs: 3
Fri:5
Saturday: long run 5+ or take two days off
Sunday: easy run or day off

ive been running cross country and track since my freshman year in high school. just basically make sure you have recovery days and a long run every week really helps. never take more than 2 days off though unless you are totally burned out. if you feel burned out just cut off your mileage or run a lot slower. PM me if u want a full schedule or whatever i have a lot of sources. have fun 5k's are awesome

 

[kwimmer]

Check out coolrunning.com. They have running tips for new runners and training schedules.

 

[D-Lisch]

Practice helps!! So get out and run as often as you can and remember to do some track and speed work to help with your end of the race kick. Enhanced drinking water, I like, for before and after a race.. the electrolytes are good too, but regular water will do. Just remember when you race to push yourself and go after the next person you see.

 

[brazucs87]

Speaking of running, I have a question:
What is the proper breathing while running long distances, or any distance at all? I've heard that your breathing has to follow your steps, that you breathe in twice and breathe out twice. Anyone does it differently?

 

[ej]

It's easier if you join a club.

That way, you'll have a group to train with, a coach, and all the advice you need.
Motivation is much higher in groups than when training alone.

 

[Cassandra]

It's easier if you join a club.

That way, you'll have a group to train with, a coach, and all the advice you need.
Motivation is much higher in groups than when training alone.

I'll second that. I go running with a buddy now, and it really helps with motivation. Even when I go to the gym and run on the treadmill I feel much better if other people are up there running with me.

My training is going good. I've taken all of your advice. My time for the 5K is now at 25:42 and I've never felt better in my life. I'm really glad I took this up. Now I don't care if I ever join a race or marathon or whatever. lol-I'm still planning to, but just running on my own time and completing my own goals has been reward enough.

 

[ej]

Good for you cassandra

I didn;t realise the importance of having a training partner till I moved away from my club and coach, for University.

Its one of my biggest regrets that i didnt keep up my athletics, but i spose its not too late...

 

[fitmom]

Hey,

I'm training for a 5k and my long term goal is to compete in a triathalon. I've been at this for less than a year and was wondering if anyone could give me any tips. I especially need some ideas for a good diet plan. Also, if there is an ideal way to train I need to know too.

If there is any information you need to know about me, please tell me.


Oh! And I'd also like to know-which is better? Regular water or 'enhanced' water or sports drinks?

Just some very basic responses - Sports drinks question - If you are exercising (running) moderate to heavy intensity for more than an hour, then a sports drink will hydrate you, re-energize you and help maintain your electrolytes. A 5K is usually under an hour. Pay attention to the weather, if it is hot, drink more (obviously).
I saw a question on how to breath - in through your nose and fill those lungs, and out through your mouth. This may take a few minutes to get under control at the start of your run as your energy systems will transition from anaerobic to aerobic. I prefer one breath in and one out, but many people like the two in and one out. Be careful with the two in - make sure you are into your aerobic system. How can you tell? It takes a few minutes, but it is when you feel 'good' and you have a sense of control over your breathing.
This is what I teach my running clients, and me too! Great thread, God Bless, J

 

[Akuma]

There's a good drink that is calld Fruit2o. Like H2o. Meh. It's basically water with a little flavoring, no sugar or anything. it's good