May 16, 2008

Running, Jogging, Training - How much to do so you don't overdo it.

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Running, Jogging, Training - How much to do so you don't overdo it.

~Upnorf Cr3w~
Does anyone know just how much someone should run, Jog, Or do personal training to keep fit WITHOUT over doing it.

I see older people jogging through the street and i sometimes look at them and think god they should not be doing that at there age as they look tired out and that they should not be running so much to try keep fit ? I might be wrong this is why i started this post as someone might know more about it.

Im only young (25) and play 11-aside football on a saturday and 5-aside football on a Thursday. I do go running through the week prob about twice a week on a monday and a Wednesday and probbably run about 2 miles each night. I just try to keep fit for my football.

What i would like to know is am i doing too much just to stay fit for football ? Do i need to be running this much or can i get away with doing less?

i feel great when i play and dont struggle to breath or have to stop much as my legs dont get that tired. But if i can keep this standard up with doing less running, training then that would be great

Thanks wink.gif

 

 

 


Reply

jlhaslip
When I was a bit younger, in my late Teens/early 20's, I was running competitively and for all but 3 months of the year, we would train at around 120 miles per week. It was hard on the body, but it worked for staying in shape, for sure.
Then we got a new Coach.
He lightened our schedule down to about half of the distance and concentrated on a three level approach, based on Strength, Endurance and Speed. Strength was built by a weight Training program, Endurance was based on a schedule which included long, slow runs and Speed was done by a repetition of quite short, but quick timed distances. Basically, he was using the same approach as Jeff Galloway, who operates this web site here: http://www.jeffgalloway.com/.
Good program. The long, slow run is the secret he uses. It works for training middle and distance runners, but your needs are a little different.
If I were you, I would look at a "cross-training" style of fitness. Instead of running, which you do while playing Football, take up bike-riding or swimming, which uses the same muscle groups, but in a different sequence and will assist the overall conditioning, too. Or play Tennis once a week, do something which will keep you fit while developing your legs in a different fashion.
Cycling and running and playing football are complimentary in that they all require a good overall fitness level and good strong legs.

Good luck in your program, whichever way you go.

 

 

 


Reply

DeM0nFiRe
Hey Cr3w, running is a great way to stay in shape! how much you should do all depends on you. The more you push yourself, the more you'll be in shape. At the same time, risks of a serious injury increase. Since I doubt you want to run competitively (Things like Track, Marathons etc.) the amount you should be running comes with a relatively low risk. If you can do, say, 2 miles a day for four days a week you should be good. If you can go for longer, you'd eventually get to the point where you can outlast all your friends you play football with wink.gif

If you do serious running, as in 7 or more miles a day or running 3 miles in less tha 20 minutes or so, you'll notice you will get alot faster, you'll be able to take alot more punishment, asnd you'll last alot longer. However, your risk of injury will increase many times, injuries like torn muscles becomes a real worry you have to watch out for.

As far as lessening your running, you would notice a decrease in your performance if you decreased the running. The running is probably what's making you be able to play for a while at a time.

Reply

~Upnorf Cr3w~
Ok thanks for the replys guys.

I can out last most of my team mates anyway. But it's all about me. I dont care how fit or how far they can run so long as im doing my job.

I had a few problems before when i did more running than i do now i had a few pulled hamstring's and a twisted ankle as i went over on it jogging one day when i run on a stone. Ouch that hurt lol.

Anyway ive decided that if i push that little more i can get better for the full 90 mins i play 11 aside for and the 30 mins i play 5-aside for.

So im going to up my training and run a little extra on a monday and wednesday for a while then up it to monday, Tuesday and wednesday. So i will be playing Thursday for 30 mins non stop then have friday off before i play 90- min on saturday.

I will report back and let you know how it goes. Thanks.

Reply

DeM0nFiRe
Actually, it's a good idea to throw in an off-day each week. If you excersise too much, you won't last very long biggrin.gif Although, a better off-day may be to make it a lng walk or a soft jog instead of a hard run. You don't necessarily have to do nothing.

Reply

warages
runnnnnnnnnnn

Reply

galexcd
I wish I had the same endurance as you. I run for five minutes and I am dead tired. I should work on getting more in shape rather than sitting on the computer all day. Sigh... Anyway, about your question, I think haslip is right. Instead of constantly running, try similar activities such as swimming. Swimming is much easier on the body but uses the same amount of energy if you do it enough.

Reply

~Upnorf Cr3w~
Yea swimming is a great idea. I will have to try that out. I never thought of that. Maybe it wont be so hard on the feet ald legs too.


Reply

fffanatics
I am a runner and tend to run up to 30 miles a week between 3 to 4 days. My recommendation is that no matter how much you run, take about a day off afterwards. This will give your muscles a day to rebuild and thus your next run will be easier / better. Also, make sure you eat something within an hour after running because it will reduce your soreness and give your body the energy it needs to rebuild muscle.

As for distance to run, do what you think you can handle. Start of small and increase as you build muscle. I would recommend starting somewhere between 2 and 3.13 miles (5 k). This is a good run that as you do it more often, it will start to work long term running and sprinting since its the perfect distance that requires both a sprint and a long distance. Once you start doing the 5k in 20 minutes or less, start increasing your distance.

Reply

~Upnorf Cr3w~
Wow thanks. Sounds like you do loads of running lol

Ok i will take this into account. I didn't know about eating after to rebuild muscle too. I will try this also.

Im going to do a few days running and then a day swimming starting from next week. I will let you know how i get on.

Do you think its best to keep to a steady pace or speed up now and again ? or run at a steady pace then sprint it in at the finish ?

Thanks

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Replying to ~Upnorf Cr3w~

I wouldn't be running two miles several times/week if you're playing football. Stick to sprints and plyometrics. Interval training is good too. Try 20 minutes of intervals instead of the 2 miles. A 1 minute ladder and then a one minute slow jog, 10 times each would be 20 minutes of good work. Also pyramids if you have access to a track... 10 40s, 6 100s, 4 200s, 2 400s and back down would be awesome. You can do a 2 mile run once in a while, but it's sort of a waste of time for a sport like football. Not a waste of time... But I would say there are way better ways to focus your time and energy.

If you do the intervals, start off 3 times per week. Work your way up to 10 sprinting sets (pyramids, etc) and 10 one minute (or 45 second - depending how quickly you recover) jogs. NOTE: The slow jog is your "rest" between sprints, this should be a constant thing. In 20 minutes you should complete 10 60 second sprints, and 10 60 second slow jogs, at intervals with no rest.

Good luck.

- An ex football player, current triathlete.

-reply by Mike...

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~Upnorf Cr3w~
Yeah the swimming thing was a great idea. Its so light on the body its unreal.

When im jogging my feet get sore sometimes and my legs feel like jelly. With swimming its great as only your stamina and breath are effected.

Ive been swimming this past week twice and i feel great. I haven't started to jog yet as my back was bad but thats fine now so i'll stick to swimming for a while then get back to the running and jogging.

Reply

DeM0nFiRe
Yeah, throwing some swimming into your training is a good idea. It will help you get stronger without putting too much strain on your joints.

Reply

~Upnorf Cr3w~
thanks for the tips. Im going to start swimming as from next week. My back feels better now and this also might help it and take the strain off my legs....

Reply

Faraz0990
I don't run that fast nor that slow.I do many type of other things so my legs can me great shape.

Doing Swimming will defenitly help you out there.Try doing in that in summer.
Take a break as well.

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