I've been running twice a day (2 miles each) for a week now and I can't seem to get past "The Wall" where once I reach the 2 miles my muscles just seem to stop working and my breath becomes a lot heavier then when I'm running. Any tips, should I try a supplement or something?
"The wall" has a lot of factors to it;
- Accumulated Fatigue
- Lack of Stimuli
- Not enough Sleep / Food...
- Not supplementing your runs with weight training...
Lack of Food and Sleep is huge.
Just try running slower and build up your pace.
When you run there's always that phase after 10-30 minutes when everything feels much harder and you feel very exhausted, but you just gotta keep on running. Don't give up !
[QUOTE=johnkane46;35859999]I've been running twice a day (2 miles each) for a week now and I can't seem to get past "The Wall" where once I reach the 2 miles my muscles just seem to stop working and my breath becomes a lot heavier then when I'm running. Any tips, should I try a supplement or something?[/QUOTE]
I might be reading into this too much like I always do when I read threads about running but here goes:
Like Seith said, you might not be getting enough sleep, water, or food. But "the wall" usually comes in the middle of marathons, not 2 mile runs.
Since you just began running, it is more likely that you are beginning to experience actual running. Your breathing rate will tend to increase, your muscles will begin to get used to the burn. It is up to you to fight through that burn. Maucer said it best, you just have to keep on running. It's a mental fight to keep pushing forward and I promise you that the end of it is the most relieving, most enlightening experience.
Let me explain, if you feel your muscles are DEAD DEAD, as in unable to walk, then you might have ran those miles too fast(highly unlikely). The reason why it's highly unlikely is that by the time you have done your first mile, you'd be running using your aerobic capacity(basically the maximum amount of oxygen your body will consume during excercise) and not your anaerobic capacity(basically sprinting). So, remembering that, I can figure out that your muscles weren't really dead, you just need to learn how to run through that burning pain. The only time your muscles would be ACTUALLY dead is by full-out sprinting four 200s on a track. So remember, don't give up! Keep going forward! It's a lot harder to mentally fight through pain when you run alone so big props to you for taking that challenge.
Thanks everybody I'll just push it so.
This is what I do for running. I can crank out 16 miles before I can't go any farther.
Monday: Pace changing workout
-Mile warm up erryday (VERY SLOW)
-30s hard 30s easy (or 60 60) repeated 8 times
Either 8 15 second hills, two sets of 1 x 30s 1 x 60s 1 x 90s, or 5 50 step hills
1 - 2 miles. This is very important, like the warm up, and should be VERY SLOW.
Tuesday: LSD (Long slow distance, not Lysergic acid diethylamide)
3 - 8 miles at a slow pace. Warm up and cool down are included in the work out, so no need to worry about that.
Pick somewhere flat around 50m long, and run from end to end 4 - 8 times starting at a jog and ending at a sprint
Run down a hill, pretty simple. To help your leg turnover. 4 - 6 of these.
Wednesday: 400s, 800s, 1200s or Mile repeats (Polish relays if you have 2 friends with you)
-For 400s, do two sets of 4 - 5 at a fast pace with 1 minute rest between.
-For 800s, do 4 with a minute or two of rest between.
-For 1200s, do 4 with 2 minutes rest between
-For Mile repeats, do 3 with 2 minutes rest between
(Polish relays: Pick a 400m course, and send one person to the 200 mark (middle). Then, have two people at the start. Each person runs 200 to the other person, and your rest is how ever long it takes for you to get tagged. Repeat until everyone has done 16 200s
1 runs to 2, 2 runs to 3, 3 runs to 1, etc.
This is a bitch of a work out, so don't go all out in the first few 200s)
-Distance should be about a mile longer than tuesday
Friday: Time trial
-Time trial (Just time your mile, to see your improvement. Don't do this everyday, only Fridays)
-Something short, because you should've just ran a hard mile. 4 x 400s maybe.
Just run 2 miles or so. A recovery type day.
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