Running Help

I used to be fast, but lately my times have. Even slow. Anyone know what caused this?
I was down to 7 min a mile now I am at 10

 

Any help or tips

 

four loko make you go fast

 

Lol. Foreal though need advice

 

Anyone have advice for proper form and everything to help. Tips

 

Kind of depends on your age. Speed work helps at any age, but in my experience, more so when you are younger and than say after 45. Over the years, I've tried speed work on short, steep hills, and also on flat longer (say qtr mile) distances and got about the same benefit. My advice is do your speed work on about the same kind of terrain you plan to run races on.

As you pass 45 or so, your tendons start to shrink and stretching/stride lengthening efforts help equally as much as speed work. Concentrate on lifting your knees and hitting mid foot when you run. I came into this Spring having stretched all Winter (first time to do this) at least 3 times a week and I was about 30-45 seconds a mile faster than I usually enter the Spring running season outdoors.

Of course, goes without saying, weight gain really slows you. I am really thin and if I even gain 3-5 pounds, I feel bloated when I run.

By the way, I am 61 and ran 1/2 marathon at 8:12/mile pace at the end of last October. My normal training pace is about 8:45/mile on moderate hills in current heat and humidity.

 

Age 35 slow mile 9min

 

Your not slow, your average for a runner. You have to consider, most people don't even exercise, so your probably faster than 90% of the people your age.
I try not to focus on speed, just getting in the distance.

Quotes from a running articles:

"To pass the U.S. Army physical, a 37-year-old man would need to run two miles in 19 minutes and 30 seconds, which is a pace just shy of 10 minutes per mile."

"...or a 33-year-old man who runs a 28:46 5K, consider yourself a perfect representative of American road racers."

I am fast one day and slow the next. I just go with what my body gives me that day. Usually, it's mostly about the weather this time of year. That humidity sucks the life out of me.

 

What some good food 1/2 hr before a run

 

Everything's going ot hit people differently, I personally prefer some clean carbs about 1/2hr before a run. In terms of your goals... that's up to you, I mean I am 29, I was running a 14 minute mile.... after a year of running 4 times per week doing the below plan... I'm down to a 8 min mile.

Twice a week, 2 miles, moderate pace.
Once a week, track work, goal pace per lap.
Once a week, speed work, sprints.

 

I usually try to eat oatmeal with 1 banana and a scoop of peanut butter!! I just started running trail again these past two months!

 

Solid.

I was training to become a police officer however, I'm currently battling sciatica issues.

 

awe man I wish you the best of luck!!! I'm training to run my first marathon by end of spring! My buddies told me to skip all the 5k-10k and just do half marathon or full.

 

@pinktaco808

Just ran my annual local half marathon. I finished first in my age group (60-64) at 8:06/mile. It was so freakin hot all of September and right up until 2 days before the race, I think it thinned the herd a bit as that time would have normally netted me 4th or 5th for my age. There were 42 guys in my age group, down from usually 50-60. Others maybe too smart to push it in that heat wave.

Still, I am pretty happy that I stuck it out on those hot days. Race morning (Oct 5th) was cool at about 50 degrees. At the finish, I felt I had at least another 5-8 miles at that pace and wished I had pushed to get below 8:00 average.

Before training runs, I usually do something small about 30-60 minutes prior: banana; breakfast bar of oats and almonds; etc. If I am going over 6 miles, I carry some dried cranberries in my pocket. I usually take 10-15 at about the 4, 6, and 8 mile marks. I chew them up real well to promote absorption. Just be careful and don't inhale one. Stop for 15 seconds if you have too. But, I swear it gives me a lift later, and is like taking a big drink of water in terms of wetting you mouth. Might be psychological, but it works for me so...

I run a lot of hills for training for the half marathons. I typically build up to where I am running a hilly 6-7 miles twice during the week, and then 8-12 miles on Sunday morning, also with some hills. I am talking hills that cause me to have to stop half way up pretty often. I don't feel the stopping has hurt my training over the years. I haven't had a heart attack (yet) either.

In total I usually run about 7-800 miles a year, so not a lot, but not a little either

 

Bumppp

 

what do you mean by lately? Your times have dropped within a week or two, a couple monthS, years? I have a degree in exercise physiology I might be able to help. Many factors can contribute. Are your times slower because it’s harder for you to breath and you have to slow down or are your muscles fatiguing quicker?

 

It varies amongst everyone but generally it takes at least 2-4 hours (depending on what you eat) for nutrients to be broken down and absorbed in the small intestine and into the bloodstream. Anything you eat eat 1/2 hour before a run won’t be utilized. And when you exercise bodily functions like digestion are inhibited so it will take longer.

 

I am going to say that from previous posts and threads op has started in the past, that the knee pain and the ear infection didn't do you any favors in the running department.

 

i dont know most likely muscle like feel like my leg are more stiff and not loose when i run my whole lower body. yeah over time noticed it got slower by 5 min i say over 3 months.

 

they both are gone now noo infection or any knee pain