how to be a running machine?

[ronburgundy2232]

Im 15 male 68kg and 185cm play basketball and footy. On the treadmill i been running on speed 13 incline 3.0 for 20 minutes. I'm nacked at the end takes a lot of mental strength to finish it, i cover over 4km and burn over 300 calories. I do bicycle as well 5 minutes level 10 100% for 20 seconds then 10 seconds slow repeat that for 5 minutes thats a warm up. I do some step up exercises etc. Any other exercises? core work? also what im running on treadmill is that good?

[LegitSalsa]

Run for real.

Treadmills will only ge tyou so far.

Just my 2 cents.

[dylmill]

Depends on what kind of running! Sprinting will require drastically different training from long-distance. Basketball is closer to sprints, while soccer is generally more endurance. Set yourself a goal, whether on the treadmill or track, and try to improve it maybe every week. For example, I run a mile before my leg workouts, but every time (about 2 per week) I increase the treadmill speed by 1. This is a 7 second decrease in my mile time very time, and I always have time to recover and perform better next time. You might try something similar to this, but more adapted to your specific goals. Setting a weekly goal and increasing it a little every week will bring you great results as time goes by.

[XxAchilles93]

You need to run on a track or around your block. A treadmill will only get you so far. You also need to run as hard as you can and when you physically can't go any further mark that spot and next time you run make it your goal to beat that spot from last time.

[Andy3083]

When I was rocking an iphone I had an app called Runmeter. Paid unfortunately. But it included training programs for 5km, 10km, 15km, 1/2 marathon and marathon. Was a really good way to be coached workout by workout. You might find a free one that does the same thing.

I find running outside much more motivating and am able to get into a 'zone' easier and push through.

[krakkerz]

Im 15 male 68kg and 185cm play basketball and footy. On the treadmill i been running on speed 13 incline 3.0 for 20 minutes. I'm nacked at the end takes a lot of mental strength to finish it, i cover over 4km and burn over 300 calories. I do bicycle as well 5 minutes level 10 100% for 20 seconds then 10 seconds slow repeat that for 5 minutes thats a warm up. I do some step up exercises etc. Any other exercises? core work? also what im running on treadmill is that good?

There is a really good place to train for running just near where you live and go to the gym. It's called "outside".

Get off the treadmill and run. If you want to get better at running, you'll have to do it. The treadmill is easier (does much of the work for you and regulates terrain) and can exacerbate injuries and poor running mechanics.

Mark out a 3km course. Run until you're out of breath. Walk until you catch your breath. Repeat until you cover the 3k's. Come back in two days and do the same thing. Keep doing it until you don't need to stop. Then, increase distance and speed.

No good for most sports, but a simple, scaled introduction to running that will work for everyone.