Need advise on running

[molested_cow]

Not like "away from cops" kind of advice!

I've been running since the beginning of this year, 5km/3miles on alternative days amongst other exercises like push ups, pull ups and sit ups.
Over the past year, I have developed a pace that I feel very comfortable with, too comfortable that is. Basically, I am not improving in pace or time. When I increase my pace, it doesn't last long. However if I keep to my pace, I can go on and on and on, easily beyond 5k.

Observing other better runners, I feel that my stride isn't "light" enough. I feel that my heel is still touching the ground too much. It's amazing how those guys run like as if their bodies are feather weight, and their strides are as though they are floating in the air. I tried to mic mick them but it's felt really unnatural for me.

The reason why I want to improve my pace or stride is I want to over come this "plateau" and lose more weight! Generally, I just want to feel better. Any enlightening words?

FYI I don't know anyone personally who runs and my family are all couch potatoes.

 

[lolondar]

i was in the army so i know a bit about running heres a neat trick proffessional runners use .... shorten your stride increase your steps.. that ups your time and gives you a little more cardio also do sprints like lightpole to lightpole so about 100 meters every once in a while during your run also run hills the uphill forces you to improve your stride and the downhill forces you to lighten your steps also you want to run heel to toe heel to toe and think about it you might think you are but your likely not ... an NCO once told me running is stopping yourself from falling millions of times so lean forward just a hair while you run it makes your pace quicken if you want anymore info send me a pm

 

[memento]

Running faster will burn more calories.. to a degree. If you just running to lose weight, you should be more concerned about your heart rate.
You have to determine your "target heart rate" and sustain that for roughly 40 minutes.

If you want to get faster... race.
You WILL pick up your pace with a timing chip on!

There's tons of 5k, 10k charity events you can look into.

 

[Big Mike]

One of the best ways to help get past the plateau, is to run with someone who can challenge you (and ideally, you can challenge them as well). It could be the feeling that you want to beat them, or it could be that you don't want to disappoint them or be embarrassed in front of them. Either way, the presence of someone else can be a great influence (but the wrong person can be a bad influence as well).

How are your shoes? You might consider having your stride analyzed and then having custom insoles (or even shoes). That might help to give you that 'light stride' that you're looking for.

Running faster will burn more calories.. to a degree. If you just running to lose weight, you should be more concerned about your heart rate.
You have to determine your "target heart rate" and sustain that for roughly 40 minutes.

I read somewhere that the main factor that can increase your 'workout' is distance. In other words, it doesn't matter if you sprint or walk your 5km distance...you'll likely burn a similar amount of calories...it just takes longer to walk. And as mentioned, for loosing weight, it's best to get into your target heart rate and stay there for 40-50 minutes.

 

[molested_cow]

I see I see. I want to lose weight first before I worry about pace.

When I started the running routine, my body was trying to adjust so my heart rate was a lot higher then. I was definitely losing weight a lot quicker back then. Now, it's like a breeze since I am so accustomed to it. So I should try to pick up the pace to increase my heart rate?
I am running on the track because it's safer. Running on the street here can get me killed easily especially when I run at night. I live on a steep hill so up-down hill will be nice to throw into the mix. I guess the best thing I can try now is to try to run a different route that has more unexpected elements to mix up my pace. Traffic stops, or having to run from stray rabies pups etc.

There is also an extensive network of mountain trails here. They are definitely not suitable for running unless I want to break my ankle. Cardio wise, I can probably get my heart pumping more if I try harder.
There was one day when I hiked about 8k (400m elevation difference) and went for a 5k right after cus I just felt it wasn't enough. Thanks everyone for your input. At least I have a few things I can try now.

 

[Canuk]

If you want to increase you speed I would suggest "High Intensity Interval Training", basically you sprint for 30-60secs, jog for 60sec, sprint for 30-60secs, ect. That will blast your body and break your routine. "High Intensity Interval Training" should only last between 20-30mins + warm up and cool down.
The other option that is gaining a lot of interest in the running world is bare foot running. With barefoot running you pick up your stride pace and run basically on your tip toes.
Merrell | Barefoot here is a link to an article from Merrell, it covers the basics and has some good info. If you look at most of the top marathon runners they wear very little in the way of shoes, or none at all.

 

[molested_cow]

I've been recommended barefoot running before. I tried it a little on tarmac (LOL). I felt the difference. I was putting a lot more effort on my calf muscle. I just wish there's more cushion between the fore foot and the ground. I tried the weird shoes at REI but didn't find it fitting for my feet. I am somewhat flat footed, so I can only go for shoes without high arched insole.

That said, I do see people running bare footed on the track. Will try it one day.

 

[memento]

You might consider having your stride analyzed and then having custom insoles

If you have a high arch (like I do) a custom insole will make a world of difference. I went into RoadRunner over the summer, had a running gait analysis done and was fitted for custom insoles. I highly recommend having this done. I don't know that it made me any faster but I do know it made me a LOT more comfortable, which let me increase my distance.

 

[Big Mike]

So I should try to pick up the pace to increase my heart rate?

Depends. Where does it sit when you run now? As long as it's in your target zone, you don't have to increase your pace, just run long enough to keep it there for the 40-50 minutes. If you aren't getting up to your target zone, then you should increase your pace.

Of course, it will help to figure out your own target zone. It's usually based on age & goal (weight loss or cardio workout), but I'm sure there are better ways to find a zone that fits you and your fitness level.

 

[Big Mike]

You might consider having your stride analyzed and then having custom insoles

If you have a high arch (like I do) a custom insole will make a world of difference. I went into RoadRunner over the summer, had a running gait analysis done and was fitted for custom insoles. I highly recommend having this done. I don't know that it made me any faster but I do know it made me a LOT more comfortable, which let me increase my distance.

I have high arches as well. I didn't know until I started getting a lot of pain in my feet...turns out I've developed Plantar fasciitis. I've been using custom insoles for a couple months now and it really helps.

 

[memento]

If you get into 'bare foot' running, do so very gradually. It's not for me. There's a lot of articles coming out saying it's a good way to injure yourself. It's a relatively new phenomenon and there's not a lot of 'studies' that have been done.

I'd stick to a good pair of running shoes and focus on running for 40 minutes.

If you're just trying to lose weight, cardio is half the battle. You can't go for a 40/50 minute run and then order pizza for dinner.

How long does it take you to run a 5k?

 

[Canuk]

If weight loss is your goal, "High Intensity Interval Training" will net faster results that just running long distances. The key is to vary your work outs and keep your body guessing.
Switching to barefoot style running takes time and is not an all at once change over. You will learn how to run to be lighter on your feet and less need for cushioning on your feet.

 

[lolondar]

vibrams can be custom fitted by the company but that can be expensive i used to have a couple pairs get the rough terrain ones they have a high arch and are really durable and interval is good but the thing about distance is only true up to about 3 miles after that running is better then walking but you have to keep your heart beat up for 20 minutes before you burn off one meal on a 2000 calorie diet ... not that real people follow that i don't im at like 5 or 6k a day and i workout alot so i stay around 180

 

[Big Mike]

If you get into 'bare foot' running, do so very gradually. It's not for me. There's a lot of articles coming out saying it's a good way to injure yourself. It's a relatively new phenomenon and there's not a lot of 'studies' that have been done.

Actually...barefoot running isn't new at all....but you're right that there seems to be a lack of good studies done.

 

[memento]

Actually...barefoot running isn't new at all....but you're right that there seems to be a lack of good studies done.

yeah... I know. It's just I feel that the whole shoes with toes thing is new and attracting people for the wrong reason. I feel it's a silly fad, like those shoes with the really thick, curved soles that are supposed to give you a crazy work out just by walking. :er:


And FTR - I hate running. But like Nike says, I just do it... because it's the last part of a tri.

OP - you want a real workout... swim 1500 meters!

Riding a bicycle is my thing