MegaSack DRAW - This year's winner is user - rgwb
We will be in touch
innuendo's aside, ive recently completed a couple of half marathons and am suffering with completly drained glute's in the second half of my long runs.
During yesterdays race I could barely run uphill (was a hilly course) as I couldnt pick my legs up.
Ive always had very strong legs, and have slimmed down 30kgs in the last year but am still floating around 110kg so im aware that im a heavy runner.
I'm intending to lose at least another 15kg over the next year, and im sure shifting my weight around must be a strong reason as to why my bum energy is sapped - but what else can I do to improve my stamina?
Quads, hams, calf's are all fine.
strength training (squats etc) will do just that - increase strength, but will they add notable stamina?
I also cycle anything between 25 and 75 miles per week, is there a cross traning negative at play here?
As things stand, when I hit 1hr running time, my bum is spent.
How long have you been running? could be you just need to build up some stamina.
Some tips from various running sites I've used
Gym and running, mix it up, don't get bogged down in doing the same route all the time, work on leg muscles over winter inside, do different sports as well (cycling and running seem to go well together)
Get a running partner, some one a bit better than you.
Running club. Plus as a girl I get to run safely at night round areas I wouldn't normally.
Intervals. bit of fast running then slow you can mix it up by doing hill work, but it has to be hard and worth it. Bad speed work is crap (as bad as LSR)
cycling and running seem to go well together
not sure that is the case... too much cycling can effect your running in a bad way.. but probably good to do as a change from just running
Get a running partner, some one a bit better than you
Def as good idea as it stops you slacking - or if you are a billy, get a gps and run against a virtual partner
Your running form could be an issue.
Do you have a long stride from a high knee lift? As this is an inefficient way of running and not necessary until you are pushing fast times.
And participially uphill try shorter faster steps to conserve energy.
I dont have the benefit of a running partner unfortunately, and as a cycling & rubgy club member, and a father, I scarcely have time to join another club. I fit running into my schedule as & when I can (its the best sport for this reason)
However, I push myself in every physical activity, and am constantly having to force myself to back off as I get my heart rate right up to 90% almost every session.
I use a HRM (will invest in GPS soon) and run against my PB's unless on a recovery run.
Only been running for 9 months, im sure its probably a case of me wanting to much too soon and I need to get more milage in to see stamina benefits.
I must try more intervals as suggested. I tend to prefer plodding along for as long as poss as my primary target is weight loss.
phil.w - Member
Your running form could be an issue.Do you have a long stride from a high knee lift? As this is an inefficient way of running and not necessary until you are pushing fast times.
And participially uphill try shorter faster steps to conserve energy.
Actually Phil, I have a fairly short stride. Certainly not a high knee lift. I was wondering if my short stride might not be working my glutes effectively?
My ave pace is 9:30 for the mile for anything up to 10k.
When I started running i discovered my glutes were weak. I got some physio exercises to do to fix it and worked on weights in the gym. Work on your core strength too.
FWIW i found with a high running mileage I was a waste of space on the bike. I reckon running shorter distances 1/2 times a week helps my cycling, but upping the miles/runs per week has a negative impact on my riding. I don't think the two complement each other.
How do the triathaletes balance manage to balance the bike/run training?
I'll get to the gym and work on core/squats and see if it helps.
Unless your cycling is aimed at making you the next Chris Hoy cycling doesn't IMO have a negative affect on running. And vice versa unless you running is short sprint targeted.
The biggest issue is that the time spent doing one means you are not doing the other so you wont improve as quickly as if you just focused on one.
By spending a lot of time training.How do the triathaletes balance manage to balance the bike/run training?
Ohh, and if it's not your stride then i'd go with emsz suggestion that it could be due to you being new to running.
There's no real magic to stamina training. Just keep at it and build up the long runs gradually. Hill training will also help your general fitness.
thanks guys, i'll take your tips on board and see how much I can improve the stamina for 2012.
just the Great South Run left for this year, fingers crossed I can pull sub 10 miles for the duration (flat course should help!).