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time to get back in shape!

slightlyhuman

slightlyhuman

Lifer
Ive played sports(mainly soccer) my entire life. I havent played a game of soccer since spring 2003 and i just joined a mexican league with some guys I work with. Well I am in no way up to par in terms of shape, Ive gained a few lbs since graduating but Im mainly talking about running/endurance. I cant run for over a few minutes without getting that spikey feeling in my rib area=/ I have about 2-3 weeks before I start playing so I was wondering what is the best way to run/how much/how long?

Can some of you runners give me tips/advice on when i should run and for how long. should I jog the entire time or walk every now and then? I will be running at night more than likely and I live in a good size neighborhood.
I wanna get back in shape(running wise) as fast as possible so I can atleast play a 90 minute soccer game without having to much trouble.


thx
 
you want to be able to play a 90 minute game of soccer based on 2-3 weeks of training? good luck.
 
well not exactly a full 90 minutes im sure ill start off playing one half a game which would still be a workout. Im not in that bad of shape(not weight wise) but I just cant run like I used too=/
 
i decided to start running a few months ago and i just picked a distance and kept with it. don't worry about speed or jogging the whole time, just make sure you go a good distance each time. speed and endurance will naturally come with time. I started going 2.5 miles jogging/walking. now I jog fast/jog around 3 miles a day. another thing that I think helps is finishing strong. when you are 100 to 200 yards from the finish run as fast as you can.
 
Originally posted by: derrickperry
well not exactly a full 90 minutes im sure ill start off playing one half a game which would still be a workout. Im not in that bad of shape(not weight wise) but I just cant run like I used too=/
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Well, considering you said that you cramp up after a few minutes, I think it is going to take a while before you can get anywhere near 90 minutes.
 
Originally posted by: derrickperry
k 3 miles sounds good. im gonna try for 2-3 miles every day or atleast run until i cant anymore.
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remember not to overdo it either. You're body needs a day or two of rest to recover.
 
typically i run speed intervals for about 20-30 mins.

i try to increase the distance eachtime by increasing both my base speed and higher interval speeds.

i think for soccer yoru best bet would be running for time as apposed to running for distance just to start building endurance.
 
For soccer alternate between sprinting and jogging, if you're on a track sprint 100 meters, then jog the rest. One exercise that worked great but is tough is on a soccer field sprint a half, then jog the remaining 3 sides, then sprint 2 sides, jog 2 sides, sprint 3 sides, jog 1, then sprint all 4. This mimics a game a lot more than just a constant jog, and will help you develope game speed.
 
bigdog1218 is right on. Soccer is very intensive requiring qucik bursts of speed throughout the game. I seemed to remember interval training being pretty successful at preparing one for soccer which I think is what bigdog1218 described. I did a quick google search and came up with this site. Maybe it can help? Link
 
Originally posted by: Pixelated
Originally posted by: derrickperry
k 3 miles sounds good. im gonna try for 2-3 miles every day or atleast run until i cant anymore.
Click to expand...

remember not to overdo it either. You're body needs a day or two of rest to recover.
Click to expand...

listen to this man. I was just beginning to run and I was making steady progress (from barely being able to run a quarter mile). one day after running 1.5 miles I felt i was ok to push my distance to 1.75, usually I would reach a milestone and maintain that distance for 1 week before going farther. well I felt so good after the 1.5 I pushed myself to do the full 2, I haven't been able to do over 1.25 since. My legs (particularly my calves) have been killing me. Since i haven't been as consistant my "wind" isn't the same.

I ran 1.25 yesterday and i will continue at this distance for (at least) 7 days. I may increase my pace but the distance will stay the same. My goal is 3 miles.
 
runners, how often do you run?
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7 days a week, at least 5 miles a day. I'm on track for 50+ miles this week. But somehow I don't think that will help you. 🙂 If you want to get better in soccer, you won't need more than 4 or 5 miles. Soccer is a much different sport than Cross Country. Hell, I can run 15 miles and feel fine, but after playing soccer for 15 minutes I'm winded. There's a lot more sprinting in soccer, and it's stop-and-go. Doing some repeats might help you, like 400s and 800s. Just do them as fast as you can, rest for half the time it took you to run the last one, and go at it again. And, do some longer runs, for added endurance. That will get you in shape pretty quick.
 
any of you runners got advice on running shoes? i need to start running again. its been 3 yrs and I put on weight and I'm out of shape.

need some shoes first 🙂 no $100 pair either. this will allow me to put the muvo 2 to some good use too.
 
CTCSOFT: expect to spend at least $60 on running shoes, or you'll regret it. Entry-level shoes are usually around 60-70 dollars. Shoes like NB 641, Asics Torrance are good entry-level shoes, but may not be right for you. Head on over to your local running store (if you have one), and ask for some help. Tell them about your situation, how many miles you want to run per week, and have them look at your current shoes and the way you run and they'll tell you what shoes are right for you.
 
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