Seriously out of shape

[Garor]

The title says all. I haven't done anything since lacrosse ended back in mid June, and I'm seriously out of shape. The truth is, I was never really that great at running anyway. Hey its the goalie stereotype. My schedule is pretty much open until season starts. So I have time to work my way up. I do some laid back tennis, but it's nothing that I can't add a run to before hand. I have acess to a gym and a track, but the truth is I don't know how to get started. When I was younger it was natural, but I don't know where to start. Help a goalie out.

This topic has basically become a place for me to ask a question and for someone to answer it. At least I'm not flooding the forum with posts.

[GBaschski]

Start off with a little bit of cardio on the track. Don't jump in and run 6 miles as fast as you can the first time around...you might kill yourself.
I don't know exactly what kind of shape you're in, so I can't suggest an amount to run, but I'd say just go out and get a good run in without going in over your head. You can slowly start to work your way up after that.
As for the gym, go with the same concept really. Find a good workout program to follow (I can help you out with that if you'd like. PM me), and don't max out the first week you get back into lifting. Focus on getting used to it again and doing 15-20 reps with 2 or 3 sets for each excercise.

Also, try to get in the cage as much as you can. That's probably the most important thing. If you're a goalie you should work on your reflexes as much as possible and getting used to the position again.

[exile lacrosse]

id say run anywheres from a mile to two miles and time it. then set an amount of time you want to shave off, and try to get to that time. then increase the mileage and do the same thing. after you have the stamina start throwing some sprinting in. for example, last season i ran the 3 mile in about 22 minutes, and i want to get that time to under 20. and sometimes after ive run, ill (try) doing sprints, the kinds that we'll do in tryouts.

[Garor]

How do I shave off time? Say I want to run a 7:30 mile, do I run more than a mile to get to the time I wan, or do I try sprinting more? I have know idea. The best three mile time I've run was like 28 min. So yeah, I totally suck. In lacrosse we only do like timed 2 mile (once or twice), so that 3 mile time is over 2 years old from soccer.

[lottaLaX]

If you want to get better at the mile, run the mile and find your pace. Time yourself. When you get comfortable with the distance, speed up.

I'm having the same problem.

[TweeK]

i used to have the same problem, but then i started playing soccer, its been seven years now since ive been playing and i started running about 3 years to help me in my sports and ive never been in the better shape. Running is the best thing to do to get in shape, its been provin by doctors and physicians and such. Running OR even walking your street every can really help you lose weight and get you in shape. My dads been walking since late june cause his cholesterol was high and hes lost about 20+ pounds which is really good, considering walking is all he does, no sports, no bowflex and all that crap just walking.

[exile lacrosse]

to shave off time you can run longer distances or just try running faster. i usually like to run my distance or a bit more for a few weeks after timing myself at a comfertable pace, then ill gradually speed it up. listening to a song with a good/fast tempo works awesome too.

[UNCdefense]

this trianer at our school helped me/taught me a lot of this stuff, & run your mile like you normally owuld at a quick pace, to where at the end you would be wounded, but then the last anywhere 50-100 yard stretch you want to full out sprint no matter how tired your body is, then walk like 1/2 a mile to cool down, it should help a lot(& this is just a thought by me but i'd go the gym & do leg extensions & leg curls for your thighs, but then do a bunch of calve workouts, cause calves are where you get your explosion)

[Garor]

Thanks for the tips. You guys who run without music, do you find it helps you get into a better rythm and keep your focus? I've never run without it, but like I said before, I'm not that good either.

[Fatboy]

I can't tand running without music. It's always silent except for me breathing.....and that get's annoying.

[Lax_Hitman]

definitely start jump roping a month or so before the season starts, i always do that and I find it helps with sprints and distance.

[Trilax03]

jump roping works great

[zippo30]

How do I shave off time? Say I want to run a 7:30 mile, do I run more than a mile to get to the time I wan, or do I try sprinting more?

I went from an 8+ mile in April to a 6:45 mile yesterday. You need to get motivated to run. For me, I needed to run under 7 to play Varsity football (Yes, you need to run an under 7 to play line, go figure), and I used that as my motivation.

I started out by just running at a steady pace until I couldn't run anymore, than I'd measure how far it was. After that I started to set goals. For instence, I wanted to sprint a half mile in under 3 minutes. And I just worked to that until I got there. Eventually I set my goal for a 6:30 mile, which I did in ideal conditions. I got there by just running that mile everyday, and everyday trying to get it 10 seconds faster. It's not a lot of time faster, but it worked for me.

Set small goals. Say I want to take 1 minute off my mile by October, and run my ideal mile time in mid-November. Good luck.

[BlakFate]

jog for 5 minutes then sprint as hard as you can for 20 seconds then jog for 5 minutes great way to work up your cardio do it for about twenty minutes and your heart will jsut be worked

[Garor]

So basically I should mix up the exercises. Sprinting one day. Distance another. Mixture another. Jumping rope another. Gym every other. Something like that.

Similar to BlakFate's suggestion: anyone done the sprint the straigtaways jog the curve on the track? How's that work and how long do I do it?

Thanks everyone, this is a great help and is motivating me to start.

[LiveforLax10]

I know it sounds stupid/girly but jump rope.....I do it everyday. Jumping rope increases your stamina and also your cutting ability.

[Garor]

How much time did you spend on it (jumping rope) in a session?