How Long Should Jog?

[TheYoungSav]

So i've been thinking of jogging in the morning before school. If it doesn't work, i'll jog after school. But my real question is how long do you guys jog for? Does jogging boost your stamina? Do you guys do anything while you jog (i.e. cut, ankle weights, bring stick, etc.). I'm just looking for ideas so i can start a jogging program for myself.

[Merc169]

1. Yes jogging can increase endurance
2. Never wear ankle weights
3. Do you jog on the lacrosse field? No. Run intervals. Yes a base endurance is all good and well but you will receive much more benefits from intervals then jogging.
4. Use the search button this has been talked about
5. Close topic before everyone comes and repeat this and adds their own personal twist to how they run before school with a stick when it's cold and snowing outside and it somehow someway made them the greatest lacrosse player of all time....yes I've become cynical.

[wclax3]

heres a program that i got when i applied for the naval academy
1st Week: run 1 mile at an 8.5-9.5 minute pace. 5 days a week
2nd Week: run 2 miles at an 8-9 minute pace. 5 days a week
3rd Week: swim or ride a bicycle for 30 minutes daily
4th week: run 3 miles at an 8 minute pace. 5 days a week
5th week: run 3 miles at a 7.5 minute pace. 5 days a week
6th week: swim or ride a bicycle for 45 minutes daily
7th week: run 3 miles at a 7 minute pace. 5 days a week
8th week: run 3 miles at a 6.5 minute pace. 5 days a week
MAINTAIN THE 8th WEEK TRAINING LEVEL

i just started this and i can already feel a difference, hope it works for you

[TheYoungSav]

thank you wclax3. i'll probably incorporate into my schedule before or after school.

thanks again.

[wclax3]

your welcome, glad i could help

[atacklax]

Do not jog. Jogging is for old ladies and fat people. Athletes never jog, they run. Especially if you're training for lacrosse, you'll want to do shorter but faster workouts. Obviously you'll need to lay down a bit of a base before you can run too hard. You'll be fine starting with over a mile per day. What pace you run at will vary, but you should always feel like your striding efficiently forward, not just bobbing up and down. You can gradually increase mileage as you go, but anything more than 25 miles per week is unnecessary for lacrosse.
Make sure you stretch and wear running shoes that work for you.

[lids369]

Do not jog. Jogging is for old ladies and fat people. Athletes never jog, they run. Especially if you're training for lacrosse, you'll want to do shorter but faster workouts. Obviously you'll need to lay down a bit of a base before you can run too hard. You'll be fine starting with over a mile per day. What pace you run at will vary, but you should always feel like your striding efficiently forward, not just bobbing up and down. You can gradually increase mileage as you go, but anything more than 25 miles per week is unnecessary for lacrosse.
Make sure you stretch and wear running shoes that work for you.

yea if your running 3 miles in 6.5 minutes, your not jogging

[atacklax]

yea if your running 3 miles in 6.5 minutes, your not jogging

3 miles at 6:30 minute pace, not in 6:30 total.
If you're referring to the plan that wclax3 posted, that's a pretty unrealistic goal for 8 weeks of light training. The whole plan seems a bit off. The sudden mileage and pace increases seem ambitious for anyone who hasn't had much running experience. And three miles at 6:30 pace is just a bad idea to be doing 5 days a week, especially after only 7 weeks. For almost any high school runner, that's a good hard workout, or at least a short tempo run, and should be followed by a nice, long, slow recovery run. Also, thats workout is to get you ready for the Navy, not lacrosse. You'll be much better off incorporating some speed work if you're running to get better at lacrosse.

[LaxLlama8]

I run cross country, and while you will benefit from speedwork, fartleking, and whatnot, you will really need an endurance base. It is so tough to push yourself in hard workouts when your endurance is lacking.

Run some slower, higher mileage runs preseason, then, during the season, do what these guys have been saying, run intervals, do some hill workouts, which are great with a weight vest, and still do 1 long run a week.

Mile repeats are great. I'd say mile repeats or 800's are going to be great for midfield. Also, go for longer runs, but fartlek. If you're feeling good, push it, try and really work yourself hard. When you feel like you're worked, slow back down and take it easy. Then repeat.

Pre Lives.

[TheYoungSav]

yea i think i've figured out what i might do.

In the morning, i will do what wclax recommended. then in the afternoon, i'll be doing some plyogenics for explosiveness and change in speed in my running.

[LaxLlama8]

Oh, and atacklax was dead on about the shoes. BUY RUNNING SHOES!!!
Shox do not count, under armor training shoes do not count, and buying something at Sports Authority doesn't count, unless you know what you need.

Go to a specialty running store, tell them what you're planning on doing, have them check your feet, check your arches, see how you pronate, and they will pick the right shoes for you. You'll want some normal training shoes if you are larger, if smaller, since you're doing more speedwork, you could get some lightweight performance trainers.

But make sure you have someone who actually knows about running shoes pick them out for you.

[atacklax]

Oh, and atacklax was dead on about the shoes. BUY RUNNING SHOES!!!
Shox do not count, under armor training shoes do not count, and buying something at Sports Authority doesn't count, unless you know what you need.

Go to a specialty running store, tell them what you're planning on doing, have them check your feet, check your arches, see how you pronate, and they will pick the right shoes for you. You'll want some normal training shoes if you are larger, if smaller, since you're doing more speedwork, you could get some lightweight performance trainers.

But make sure you have someone who actually knows about running shoes pick them out for you.

Quoted for emphasis. But, to add on to that, be careful with lightweight trainers. You need pretty good running mechanics to get away with those things unless you use them exclusively for speed work.

[jsdwyer91]

Everything they are saying about running shoes are a must, an absolute must. Try to stay away from nike running shoes. If you run with poor shoes with poor cushioning you can develop shin splints. You may also develop shin splints by not building up to certain speed. Shin splints are horrible, by far one of the worst pains I have every had. Despite what many people say, you can't run with shin splints you have to have to take a break from running or else they will get worst.

[LaxLlama8]

I'd say that running 3 miles max, you could get away with a lightweight trainer.

Now, I wouldn't say to stay away from Nike completely, but you are right in that you must be very careful. Nike makes some great shoes, but they also make some "running shoes" that are so horrible I'd rather run in flip-flops.

I would get Saucony. Seriously, I don't think they make a single bad shoe. I've used them for a while, doing some seriously hardcore training, and they are amazing. Not to sound like a broken record, but it is critical that you go to a specialty running store.

Pre Lives.

[GuitarnLax36]

or new balance shoes they are great durable and super comfy and stable for runs. I wear them

[atacklax]

While we're tossing up names, Asics, Brooks, and Mizuno all make great running shoes.
Nike makes a few good ones, but also some bad ones.

[LaxLlama8]

While we're tossing up names, Asics, Brooks, and Mizuno all make great running shoes.
Nike makes a few good ones, but also some bad ones.

I completely agree. I'm probably getting the new Saucony Triumph 6's, seeing as I loved the 4's.

I'm also thinking of holding out and waiting for the Brooks Glycerin 7's and the Defyance 2's.

Pre Lives.

[atacklax]

I completely agree. I'm probably getting the new Saucony Triumph 6's, seeing as I loved the 4's.

I'm also thinking of holding out and waiting for the Brooks Glycerin 7's and the Defyance 2's.

Pre Lives.

I have a pair of Glycerin 6's, and they're great shoes. Nice and wide up in the toebox, which works for me. Hopefully Brooks doesn't go ruining one of my favorite shoes like Asics did with the Nimbus.

[LaxLlama8]

I have a pair of Glycerin 6's, and they're great shoes. Nice and wide up in the toebox, which works for me. Hopefully Brooks doesn't go ruining one of my favorite shoes like Asics did with the Nimbus.

Here's a link to the new Saucony stuff:http://forums.runnersworld.com/eve/forums/a/tpc/f/687106477/m/2211091945/r/9611074065#9611074065

And the new Brooks stuff:http://forums.runnersworld.com/eve/forums/a/tpc/f/687106477/m/5731079135

Pre Lives.

[atacklax]

I'm kind of disappointed that they got rid of the bright colors on the Glycerins, now they look just like every other generic shoe on the market.

[wclax3]

3 miles at 6:30 minute pace, not in 6:30 total.
If you're referring to the plan that wclax3 posted, that's a pretty unrealistic goal for 8 weeks of light training. The whole plan seems a bit off. The sudden mileage and pace increases seem ambitious for anyone who hasn't had much running experience. And three miles at 6:30 pace is just a bad idea to be doing 5 days a week, especially after only 7 weeks. For almost any high school runner, that's a good hard workout, or at least a short tempo run, and should be followed by a nice, long, slow recovery run. Also, thats workout is to get you ready for the Navy, not lacrosse. You'll be much better off incorporating some speed work if you're running to get better at lacrosse.

yeah your right 3 miles at a 6:30 pace would be pretty extreme for younger kids. the times are just a guidline to make sure youre running at a pretty good pace and not just dragging.it does help with your lung capacity and endurance level though. the workout is what you need to do to get ready for the Naval Academy so you could tone it down if you wanted