sluggish running

[Navy_flyer2B]

Hey all,

I haven't been running since my last physical fitness test. I actually just started up again last week. Since I can't stand running on a treadmill, I have been running a 3 mile course through some trails on the outskirts of my college campus. I don't know what it is, but it seems that everytime I go running, i am sluggish and just trying to make it through the course without stopping. I remember when I used to run years ago I had endless energy and could run pretty fast. I have been doing a lot of weight lifting and since I cramp easily I don't eat a lot before I run (at least an hour or 2 before). This three mile course has some serious hills and I usually have to walk for 30 seconds after climbing one or two of these steep hills. I'd like to get my time down to about 21-22 minutes for the course before I go off to officer training this june. I haven't been timing it yet, but I think I'm probably completing it in the 28-30 minute range as of now. On a flat track, I can probably do 3 miles in 25-27 minutes, but with these hills and uneven terrain, it's much slower.

What can I do to keep from feeling so sluggish?
What is the best thing I can do to decrease my time the fastest way?
How often should I run this 3 mile course? As of now I'm trying to run it every day with maybe a break over the weekend.

P.S. This course is about 5500 ft in elevation, so take that into consideration.

 

[Running Man]

eat a good serving of oatmeal an hour or so before you run, I'm sure you'll have lots of energy then!!

 

[RisingTide]

Make sure you arent squeezing your hands shut (making them into fists) this actually uses body energy and can cause you to feel sluggish..it helps to keep them relaxed.

Also. Keep a careful measure of your breathing. Breathe in through your nose, and push your breath out through your mouth in a controlled, yet forcefull manner. Kind of like trying to blow rubber eraser shavings off of a desk..but not quite as forceful.

Keep a constant pace, and a constant stride as well. Speeding up and slowing down messes up your rythum.

If your going into OCS, your going to need to run faster that 21-22 minute three mile. Well unless you plan on being an Officer in the Air Force or the Navy that is. I ran a pretty consistent 17:15 or 17:00, with a one time personal best of 16:30. (Made myself vomit, on that run, and my vision was blacking out after I crossed the finish line.) Almost evey officer ran as fast as me, or faster.....just something to keep in mind. Then again those are Marine Corps officers.

Also try running shorter distances. When you can run 2 miles, at a personal best time, then try running 2.5. When you can run 2.5 in you personal best time for the 2.0 run. Run 3 miles and work towards the same time. Train your body to run.

You can also try using more weight as well. Maybe a pack with a jug of water...something like that. If you can run 2 miles in lets say...13 minutes with an additional twenty pounds of weight. You should be able to finish three miles pretty easily, and quickly.

If all of THAT fails. See a doctor. You may have some other issue. Or you might want to consider that option first, if it really concerns you. Hope all of this helped!

Good luck!