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Currently I'm running intramural cross country in my college, and i'm trying to get better. I know its important to practice everyday, and it's important to try hard during practice, but some days are just saved for easy runs.
I don't know if its genetics or anything, but some of the people in my team just seem to improve faster than me even though they do the same workouts. It was like this for me in high school too, a guy totally bad when he first started, then eventaully ended up having a better time than myself in like the last meet of the season.
I'm not jealous, but more frustrated at myself for not able to improve fast like the others
I'm starting to wonder if genetics is playing a big role in this, i guess running long distance might not be the strength of asians lol.
also: How do i get rid of shin splints? When i run in the beginning my shins are fine, but after like 1.5-2 miles i can feel my shins start tightening up. I felt this way i just started running 3 years ago, but now its coming back somehow. how should i deal with this?
also: I don't understand the point of working out upperbody or abs as a runner, does that help? In my opinion it just means i carry more weight, but i've asked around, some people say its very important while others just say do them if you want. I'd like to hear some insights on this as well
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On September 05 2010 07:01 YPang wrote:
Currently I'm running intramural cross country in my college, and i'm trying to get better. I know its important to practice everyday, and it's important to try hard during practice, but some days are just saved for easy runs.
I don't know if its genetics or anything, but some of the people in my team just seem to improve faster than me even though they do the same workouts. It was like this for me in high school too, a guy totally bad when he first started, then eventaully ended up having a better time than myself in like the last meet of the season.
I'm not jealous, but more frustrated at myself for not able to improve fast like the others
I'm starting to wonder if genetics is playing a big role in this, i guess running long distance might not be the strength of asians lol.
also: How do i get rid of shin splints? When i run in the beginning my shins are fine, but after like 1.5-2 miles i can feel my shins start tightening up. I felt this way i just started running 3 years ago, but now its coming back somehow. how should i deal with this?
also: I don't understand the point of working out upperbody or abs as a runner, does that help? In my opinion it just means i carry more weight, but i've asked around, some people say its very important while others just say do them if you want. I'd like to hear some insights on this as well
Two summers ago I got REALLY bad shin splints... resting + LOTS of stretching + eating better + working out your legs helped. Obviously, if you're getting shin splints when you run you need to stop for a few weeks and let them heal, do lots of stretching every day, then slowly start to build muscle there.
From what I remember, shin splints are often caused by overexertion and/or lack of muscle.
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Whoa what a coincidence. I was thinking of making a blog like this. Would have gone something like:
Lexpar's X simple rules for effective running!
So you wanna start running? Great! I've been running daily for 3 months now, hardly making me a grizzled veteran, but I thought I'd share some of the things I learned! Follow these simple rules, and you'll find running extremely pleasurable.
Rule 1: Warm up. I can't stress this enough. It's takes your body time and effort to get the blood pumping proper like. If you hit the track at cruising speed right off the bat you'll find yourself in a good deal of pain after a mile or so. Don't get all gung-ho when you first start and see an ultra fit guy running past you at twice the speed, he warmed up slowly too.
Rule 2: Relax. If you tense up you're muscles during a run, you'll be more prone to injury and pain. All your muscles above the waist should be kept limp and limber. Hands and arms relaxed, moving naturally with your torso, shoulders at a natural height, just stay relaxed.
Rule 3: Stretch. We all know how important this is. Stretching feels great, and will prepare you for the run, as well as relax you afterwards. Be careful not to hurt yourself while stretching, always listen to your body. Some people take it to far and pull muscles; bad.
Rule 4: Get some good shoes. Proper running shoes encourage proper posture and technique. They also protect your feet, ankles and knees from the stresses and shocks of running.
Rule 5: Find a partner. Running with a partner feels fantastic! You feed off each others energy and willingness to continue. The sharing of support and energy turns into a very dynamic give and take relationship that's beneficial for everyone involved.
Rule 6: Have fun, and don't be afraid to show off! When you run past 2 hot hipster chicks walking down the road, take some extra long strides to pop those calf muscles, and flex the ass. Give em a show. As Sean would say, drizzle the sauce. You're a runner, you're in great shape, feel good about it and show off.
Tl;DR
Warm up, relax your muscles, stretch it, wear protection, experiment with a partner, apply sauce liberally.
+ Show Spoiler +The joke is anal sex. This was hilarious to me the other day while I was running.
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if you're running almost everyday, take fish oil and one-a-day mens vitamin pill. that will give you a good edge over others who don't get the vitamins they need like you do if you take my advice, and as long as you're putting in as much effort as you can while running then you should see a pretty good difference, whether its easier for you to run or you see more improvement resulting from your dedication. keep up the good work and stay motivated!
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yes, genetics have a huge effect in cross country and track and field. in my current track club we have some grade 9's who are about the same level as the guys on the university competitive teams. however, hard work can overcome a lot and u can still become a VERY good runner with hard work. for a 6 day a week running schedual, i would do 2 easy days, 3 days of speed work (probably what u do in xc practice) and 1 long run. easy days should be done VERY VERY easy for maximum benefits. usually i do about a 40 minute run only going about 6km for an easy day.
for shin splints, there are a few important things to consider. firstly, too much too soon is usually the main cause. u need to gradually build up to running everyday. secondly, stretch your calfs before and after you run and stretch your comptartment muscles by doing a quadricept stretch but instead of grabbing your ankle for the stretch, grab your foot. ICE your shins after you run! this will reduce swelling and can make a big difference. finally, u need to strengthen your calf and shin muscles to prevent shin splints. do this by doing calf raises and flexing your feet upward as hard as possible until you really feel your shin muscles work.
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I also think genetics and natural talent play a gigantic role in how fast you can improve. It can be frustrating watching other ppl get better with minimal work but it's just what they were born with imo. I also ran XC in high school and never saw the huge chunks of time off of my PR some of my teammates had.
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Yes you should certainly exercise your entire body even if you're just running. The body is an entire organism and the rest of it performs better if all of it is stronger. It's just like links in a chain, just because almost all the pressure is on certain links doesnt mean a weak link won't ruin the whole thing. Good all round fitness improves everything.
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It's not genetic
Go read about some basic sports nutrition
Fish oil, meat, potatoes, rice, vegetables, beans, creatine.. etc. etc.
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United States24805 Posts
On September 05 2010 07:52 koOl wrote:
easy days should be done VERY VERY easy for maximum benefits. usually i do about a 40 minute run only going about 6km for an easy day.
WOW THATS SO EASY
omg I have no idea how you can possibly run that slow.
+ Show Spoiler +40 minutes even at a slow pace and I might keel over lol
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I ran track and cross country in HS.
Do a warmup jog.
Stretch before. Stretch after. Memorize said routine.
Start out with a 15-20 minute run, whatever you are capable of. Increase incrementally; at a certain point, try to alternate between 30 (short days) 45 (medium days) and 60 (long days).
Don't be afraid to turn around early, but never stop, as your muscles will fuck up and you'll also think yourself a puss later on. Add minutes as necessary and don't worry about your speed. GL HF.
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Yeah but 6km isn't a lot. I usual's do 6.5-7 (about 4 miles) in a 30-33 minutes daily. 6 in 40 minutes is pretty slow. I'm pretty new to running. Of course if you've never run a kilometer in your life it sounds like a lot.
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Also, you said you're Asian right? You aren't gonna start off as good probably, but you can push yourself harder than they can, use that to your advantage.
As to working out, my friend was 6'3" probably weighed around 150, maybe less. And he ran a 15:25 5k. You don't need to work out, work on opening your stride because that makes running less work, and remember to have fun.
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but you can push yourself harder than they can, use that to your advantage.
lmfaooo
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EPT
