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Old 2nd September 2016, 05:21   #151
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Default Re: The Running / Marathon Thread

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Any advice on how to improve performance?...

My current 5K time is around 28 mins and 10K around 1 hour, half marathon around 2:20
But I seem to be stuck at this range for some time. How do I go about improving the times? I have read lots of articles on the net but wanted to know what has worked for people. Is it just about being patient and following the routine?

I have some opportunity to lose some weight which will definitely improve my running performance. I am overweight by 6-7 kgs at least. So, my first goal is to take care of the calorie intake and reduce the weight by 5 kgs at least which should help my running.
Weight is an important parameter that drives performance. Weight and fat % of the body affect performance greatly. Last year my weight was 89kg, at least 15 kg high. The best 10K I could achieve was 1:26 hours. I did lots of training, but no effect. Then this year I decided to focus on my weight first. I followed a low carb diet and reduced my weight by 10kg in about 3 months. Last week I achieved a 10K timing of 1:11, a 15 minute improvement. I still have to lose about 6kg of weight and once that is done, I may be able to do a 1 hour 10k. So, if you feel that you have hit a plateau and you have excess weight, first focus on shedding that excess weight.

Check out the weight loss thread, where lots of discussion on the low carb diet has been taking place of late, and many have successfully lost weight.

Another area to focus is your cardiovascular fitness. If you constantly run at higher intensities which results in higher heart rate, your body needs energy from the glycogen supply from muscles which is actually very small compared to the energy stored in fat.

Training at lower intensities (even though you may be slow in the beginning) could help in getting out of this plateau.

Check out the below article.

http://dailyburn.com/life/fitness/ru...ng-maf-method/
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Old 2nd September 2016, 13:10   #152
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Default Re: The Running / Marathon Thread

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Originally Posted by graaja View Post
Weight is an important parameter that drives performance. Weight and fat % of the body affect performance greatly. Last year my weight was 89kg, at least 15 kg high. The best 10K I could achieve was 1:26 hours. I did lots of training, but no effect. Then this year I decided to focus on my weight first. I followed a low carb diet and reduced my weight by 10kg in about 3 months. Last week I achieved a 10K timing of 1:11, a 15 minute improvement. I still have to lose about 6kg of weight and once that is done, I may be able to do a 1 hour 10k. So, if you feel that you have hit a plateau and you have excess weight, first focus on shedding that excess weight.

Check out the weight loss thread, where lots of discussion on the low carb diet has been taking place of late, and many have successfully lost weight.

Another area to focus is your cardiovascular fitness. If you constantly run at higher intensities which results in higher heart rate, your body needs energy from the glycogen supply from muscles which is actually very small compared to the energy stored in fat.

Training at lower intensities (even though you may be slow in the beginning) could help in getting out of this plateau.

Check out the below article.

http://dailyburn.com/life/fitness/ru...ng-maf-method/
Thanks. even I will be focusing on reducing weight. But I don't like to do anything drastic for weight reduction. I will do it slow and steady

One thing I will tell you from experience - initial improvements are easy to come but the better you get the more difficult it will become.
My 10K used to be around 1:10 1.5 years back. And I quickly reached around 1 hour mark without much effort. But, progress after that has been really difficult.
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Old 2nd September 2016, 14:03   #153
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Default Re: The Running / Marathon Thread

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My 10K used to be around 1:10 1.5 years back. And I quickly reached around 1 hour mark without much effort. But, progress after that has been really difficult.
Have you tried miCoach App by Adidas. It's free and has loads of training programmes.
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Old 19th October 2016, 16:21   #154
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Default Re: The Running / Marathon Thread

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wow graaja, i never knew we both share one more thing in common other than jetta. Last month only i completed Ladakh marathon as my maiden full marathon. below is my story.

http://www.team-bhp.com/forum/shifti...on-2016-a.html
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Old 19th October 2016, 21:17   #155
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Default Re: The Running / Marathon Thread

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wow graaja, i never knew we both share one more thing in common other than jetta. Last month only i completed Ladakh marathon as my maiden full marathon. below is my story.

http://www.team-bhp.com/forum/shifti...on-2016-a.html
Wow. Awesome. Congratulations on the full Marathon man Hats off to you on completing a full marathon in just 1.5 years after starting running.

Though we share the same interest in running, I think I am at least 3 years behind you!

Since my last half marathon was a disaster (took 3:15 hours), I have decided to first increase my fitness levels and then attempt the half marathon next year. Will attempt a full marathon only after a few half marathons.

Keep up the effort. Wishing you many more marathons in the future and maybe some ultra marathons too
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Old 25th October 2016, 12:15   #156
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Default Re: The Running / Marathon Thread

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Any advice on how to improve performance?
I have been running on and off for a couple of years.. In 2015 I ran regularly for 3-4 months for about 100 kms per month and then stopped. This year I have been running for the last 3 months at an average of 120-140 kms per month.

My current 5K time is around 28 mins and 10K around 1 hour, half marathon around 2:20
Only way from here is losing weight. The empirical formula for weight = Height (in cms) - 100. Unless you are extremely muscular, this is what you should be aiming at. BMI is not a correct indicator.

And the only way to lose weight is by following a structured plan. my plan that has helped me lose about 4Kgs/ month without too much running is as follows:
  1. No alcohol for the 30 day period
  2. No processed white sugar
  3. 5 meals in a day, small quantities
  4. Chappatti made out flour mixed of whole wheat atta, ragi and jowar.
  5. Lots of veggies and salad
  6. Proteins like lentils or meat.
  7. and the most important 7-8hrs of sleep.
And as you get lighter, you will become faster.



I recently ran 83KMS in a 12 Hr event ( includes about 2 hrs of rest, stretching, eating et al) in August and I was 66Kgs then. General travelling, rest and not much training resulted in me gaining about 2kgs. I intend to get to 65Kgs mark soon as I start my training for SCMM.



p.s: I'm 36, 165cm and 30" waist and about 20.1% body fat.
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