David Osgathorp asked:


At last the winter is drawing to a close, the days are getting longer and we can start stepping up our exercise routines, whether it is for that long awaited summer holiday or for a personal goal such as the marathon.

For many of us this means one thing, Running!

For those of you training for the marathon, the weekly mileage and speed training will now be mounting up as you enter the last couple of weeks leading into the big day.

For those of us just training for that ever elusive beach body running may form an important part of our regular training programme.

It can be difficult running in a major city like London. The traffic, pollution and lack of real open areas can cause problems running outside and pounding away on a treadmill just does not deliver the same feeling of achievement as running outdoors.

Here in Highgate and Hampstead we are very lucky. The Heath is an ideal place to run. The open access gets you away from the traffic and the ranging terrain can act as a great training tool for things such as hill running, interval training and sprint training.

If running is a big part of your training routine then it is important to remember a few simple things before you lace up your running shoes.

Hydration – It has been shown that 2 percentage dehydration can lead to a 30% drop in performance. This can lead to injuries and illness. When you go out running, take enough fluid to last you the entire session. It is also important to replace your fluids and electrolyte levels when you have finished your run. You can do this with sports drinks or through a simple mix of fruit juice and water e.g.one quarter orange juice, three quarter water.

Footwear – Your footwear is the single most important piece of equipment for a runner. You should ensure that your footwear is sturdy enough to protect your ankle joints, cushioned enough to limit the impact every time your foot strikes the floor and light enough to allow your feet to breath.

A simple check for your footwear is firstly the age of the trainers. Anything over six months old really needs replacing. This can be expensive but the long term benefits will be worth it. The next check is the sole of the trainers. Do they still have the same flat shaped sole as when they were bought or are there now odd shaped wedges worn into the soles of the shoes? If this is so once again it is time for a new pair of running shoes. Take care of your feet and your feet will take care of you!

Warm up and cool down – A good warm up should last around five minutes and should include simple stretches of the major muscles being used (hamstrings, quads, calves) and a gentle exercise to raise the heart rate (fast walking, slow jog). This prepares the body for the stress that you are about to place on it.

A cool down should include the same things as a warm up; Stretches for the major muscles (hamstrings, quads, calves) and a come down exercise that allows the body to return to its normal resting state (slow jog, fast walk).

You could also include a cold shower as part of your recovery process. This is a simple five minute session where you run a cold shower over your legs to help the blood flush out any of the waste products and lactic acid that has built up during the running session. This is similar to the ice baths that professional athletes use but is not as intense.

If running is a big part of your training routine then no matter how many precautions you take, you may at some time or another succumb to one of the inevitable injuries that all runners suffer from. These may include a simple muscle strain or more serious conditions such as shin splints, plantar fasciities, Achilles tendonitis or runner’s knee.

Injuries are regular occurrences in runners, the constant pounding through the joints and the demand placed upon the working muscles can become too much for some participants. By taking on board some of the information in this article you will decrease the risk of injury occurrence, enjoy the activity a lot more and get the results you desire from the hard work you put in.



Running

Steven Bonacorsi asked:


Adding the element of time will help clarify your understanding of the causes of variation in your processes. A run chart is a line graph of data points organized in time sequence and centered on the median data value. The patterns in the run chart can help you find where to look for assignable causes of variation.

What can it do for you?

Histograms or frequency plots can show you the general distribution or variation among a collection of data points representing a process, but one histogram or one frequency plot can not show you trends or help pinpoint unusual events. Sometimes, a normal-looking distribution will hide trends or other unusual data. To spot those trends, the data must be considered in time order. Plotting data on a run chart can help you identify trends and relate them to the time they occurred. This will help you in your search for the special causes that may be adding variation to your process.

Run charts are especially valuable in the measure and analyze phases of Lean Six Sigma methodology.

How do you do it?

1. Select a characteristic from one of your processes. This characteristic could be presenting a problem because excessive variation often drives it outside of specification limits, or it could be a cause of customer complaints.

2. Measure the characteristic over time intervals and record the data. Note the time or the time period that is associated with each data point.

3. Find the median data value. To do this, list the data values in numeric order. Include each data point, even if it is a repeat value. If the number of data points is odd, the median is the middle value. If the number of data points is even, the median is halfway between the two values nearest the middle. For example, if the collected data points were: 5, 1, 18, 8, 12, 9, the ordered values would be: 1, 5, 8, 9, 12, and 18. The middlemost values are 8 and 9. The median is the average of those values, or 8.5. (Remember, the numerically-ordered data is only for determining the median. The data must be plotted in time order on the run chart to be of any value.)

4. Set up the scales for your run chart. The vertical scale will be the data values, and the horizontal scale will be the time. Make the horizontal scale about two to three times the distance of the vertical scale.

5. Label the vertical scale so that the values will be centered approximately on the median and so the scale is about 1 to 2 times the range of the collected data.

6. Draw a horizontal line representing the median value.

7. Plot the data points in sequence. Connect each point to the next point in the sequence with a line.

Some special cause variation reveals itself in unusual run-chart patterns. These clues can direct you in your search for causes. Count the number of runs. Runs are sequences of points that stay on one side of, either above or below, the median line. One way of counting the runs is to circle these sequences and tally them. Another way of doing this is to count the number of times the run-line crosses the median, and then add one. Compare the number of runs you count to the accompanying chart.

Numbers of runs outside the range shown for the number of data points are statistically unusual.

Too few runs (below the lower limit) generally indicate that something cyclic is systematically shifting the process average.

Too many runs could point to a problem of consecutive, over-compensating process adjustments or indicate that the data points actually came from two sources with different process averages.

Look for sequences of ascending or descending values. Seven or more continuously increasing or continuously decreasing points indicates a trend that is shifting the process average. When counting points, ignore any points that repeat the previous value. Repeated values neither add to the length of the run nor break it.

Search for seven or more consecutive points on the same side of the median line or 10 of 11 points or 12 of 14 or 16 of 20. (Ignore any points that are exactly on the median.) Such a sequence indicates that something has occurred to shift the process average in that direction.

A sequence of 14 or more data points alternating up and down suggests a variation related to sampling (such as one reading early in the day and one reading toward the end) or that the data is coming from two sources with different process averages (such as from two machines making the same part.) In looking for up-and-down alternation, ignore any points that are exactly the same as the preceding point.

A sequence of seven or more points with exactly the same value usually should signal you to look for a special cause. While it is possible that your process has improved to the extent that the existing measurement technique is no longer sensitive enough to measure variation, it is usually more probable that a gauge is stuck or broken or that someone is making up the data.

Now what?

Run charts can be very valuable in helping your search for sources of variation. They are easy to plot and easy to interpret. The sampling is uncomplicated, and there are no statistical computations to make. They can also be applied to almost any process or any data.

On the other hand, they are not an instant indicator. They are best used for spotting trends; short shifts in the process cannot always be detected with run charts. In addition, special causes that produce general piece-to-piece variation will not be readily detected on run charts.

Finally, a simple run chart cannot establish the natural capabilities of a process, so it isnt possible to use one to predict what specifications a process can actually meet. To do that, you need to create a control chart, a run chart with statistical control limits.



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Masni Rizal Mansor asked:


There are many quality shoes that you can choose from for a variety of purposes. One type of shoe that you can purchase is the running shoe. In order to find the right pair of running shoe for your activity level, consider the following tips.

Some points to consider when purchasing running shoes would be how long you run per day and how many times per week that you run. This is an important consideration for the life of your new running shoes because these shoes can be costly. Most good quality running shoes will cost on average from 50 dollars to a few hundred dollars, with few exceptions.

If you are a runner who runs about 25 minutes a day or less and three times a week, you are a person who may not need expensive running shoes. If you are looking to purchase a new pair of shoes, consider brand names that are known to perform well. For men, consider the Brooks Beast style shoe, or the Mizuno Alchemy shoe. The Brooks shoe should be purchased the same size as your street shoe and the Mizuno shoe should be purchased a half size bigger than your street shoe. Women who run 25 minutes a day or less can purchase either the Asics Nimbus or the Mizuno Wave Rider. These are both excellent running shoes. Both of these shoes will measure a half size bigger than womans street shoes.

If you run more than 25 minutes a day, several times a week, you will want to consider a more expensive running shoe. These higher quality shoes are designed to withstand more impact and offer more foot protection. Men may want to consider the Asics Nimbus, which measures a half size larger than your ordinary street shoe. Also, Mizuno Alchemy, which runs a whole size larger than the average shoe, is a good choice. Women might want to look at purchasing either the Brooks Glycerin or the Mizuno Alchemy. Both of these shoes usually measure a half size larger than the normal street shoe.

The brand you choose for running, however, is not exactly a doctors order, at least not most of the time. You can choose excellent running shoe models from a variety of other companies as well. Nike, Asics, Etonic, and Reebok are all brands that produce high quality athletic running shoes and are often popular choices. These are some of the brands that people most think of when considering brands of running shoes.

There are other considerations when purchasing running shoes. Think about how often a week you will run, and where you will run. For instance, if you are staying mostly on pavement or track fields, you may not need as rugged of a sole on the bottom of your shoe. On the other hand, if you prefer exercising outside on nature trails, mud, or other rough terrain, you will want to purchase a shoe that can withstand the elements.

Another big factor that affects which type of athletic running shoe that you should buy is whether or not your foot pronates. Pronation is when the foot turns in such a way that the inner sole of the foot holds most of the body weight. Over time, this condition can cause flat feet, Many of the more popular brands of shoes make running shoes that will help correct this problem in most people. Another option to help correct pronation is a shoe insert. These shoe inserts will help a runner maintain better balance while running for added safety.

One more aspect to consider when shopping for running shoes is to determine whether you have narrow or wide feet, and whether or not they are arched or normal. There are many lines of shoes are designed for various foot shapes and arch levels. In addition, there are several resources for people with flat feet. Brooks Beast and Saucony Grid Stabil are two of the most distinct models of shoes that offer added support for people with a variety of foot conditions, such as flat feet. Sometimes an arched insole or arch brace can help combat against the problem of flat feet as well.

If you are serious about running and run everyday, or whether you want to run three days a week or less, consider all the options when looking at running shoes. The easiest way to search for available styles of shoes that are right for you is on the Internet. You can easily find locations of shoe stores nearest and research various brands and features.



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Kely Braswell asked:


How to Run Faster than a Three-Toed Sloth…

or…

Learn How to Run Faster than when I’m Lying on the Couch

"How to Run Faster?" is the WRONG question!!!

 "Running by Minutes" — a less intense attitude, and tailored for SUCCESS, not automatic failure!

Running by Minutes!

(See the 7-Week Plan at the bottom of this page!)

That’s it. It’s really very simple.

The important thing:

Start slowly and build… Slowly and Consistenly!

Rather than being a slave to mileage logs, always trying to get in the right number of miles per day, even when you feel like your legs are made of Jello…

The Ordinary Runner simply puts in the MINUTES!

That way, if you feel great one day, you can run a little faster. (And if you feel like a slug, you can run a little slower.) Just run the number of minutes you have set for the day!

You still get your run in for the day, whether you feel great or feel lousy!

This is a much lower pressure approach to fitness, and much more enjoyable!

Remember when you were a kid…

…. You could run! You did it all the time! Running is natural. God made us to run!

That means you can learn to do it again! Just run!

You won’t have to worry about how to run faster…

…. The more you run, the faster you’ll get, naturally!

It may have been a long time since you ran!

But that doesn’t mean you can’t do it again!

Just remember the most important thing:

Just KEEP MOVING!

And don’t feel the pressure that you’ve got to run fast! Remember, you’re in the top 5% of people in the world if you just get out there and run, whether it’s slow…

…. or even slower!

Here’s a 7-Week plan to get you started:

Running should be fun!!

Before I show you the plan for getting you started (a very simple plan, by the way), I should say this again…

The important thing is that you GET started…

And then…

Just KEEP MOVING!!

This plan is simple, and flexible. Follow it exactly or simply use it as a guideline, especially if you’re already exercising a little bit.

Start where you are, and don’t be embarrassed about it. Remember, with just a little time and consistency, you’ll be getting in shape, losing weight, feeling and looking better…

…. And you’ll do it the healthy way, with your own work, not any cheap pills or diets!

If you haven’t run in years…

…. don’t go out and run 30 minutes the first day. This is a SURE WAY to hurt yourself and end your running career before it begins!

7-Week Getting Started Plan:

Week 1:

Alternate 1 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

(If you want to, substitute a slow jog for the fast walk portion. Just be careful, and be realistic! Remember, patience and consistency are the keys!)

Week 2:

Alternate 3 minute fast walk and 1 minute slow, for a total of 15 minutes. (5 days this week)

Week 3:

Alternate 7 minute fast walk and 1 minute slow, for a total of 20 minutes. (Monday, Wednesday, Friday)

Alternate 1 minute slow jog and 1 minute slow walk, for a total of 15 minutes. (Tuesday, Saturday)

Week 4: Alternate 2 minute jog and 1 minute slow walk, for a total of 20 minutes. (6 days this week)

Week 5:

Alternate 4 minute slow jog and 1 minute slow walk, for a total of (25 minutes Mon, Thur; 20 minutes Tu, Wed, Sat)

Week 6: Alternate 5 minute jog and 1 minute walk, for a total of 30 minutes. (6 days this week)

Week 7: Alternate 7 minute jog and 1 minute walk, for a total of 35 minutes. (5 days this week)

At the end of this 7 week period, you will be losing weight and feeling better! You’ll be well on your way to fitness, and you’ll notice you can run longer and longer!

Once again… You’re just getting started! Being an Ordinary Runner is a lifestyle, and WON’T happen overnight.

This is not a "Get Skinny Quick" lie, like you see on infomercials. This is the real thing!

Just Keep Moving!!!



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Paul Hata asked:


Running is good form of Exercise for people of all age groups, including children and those in the older age group. It involves almost all the muscles and strengthens them. It has a salubrious effect on the heart and multifarious advantages.

Those who have adopted it seriously have not only been able to lose weight upto 10 to 12 kilograms in 12 week’s time, but have also been able to run a half marathon, that is, 22 kilometres at a good tempo.

How will I benefit from running?

For starters, it tones muscles in your legs, hips, and abdomen. The jarring nature of jogging also wards off osteoporosis; all that pounding strengthens your bones. And, as an aerobic exercise, it builds cardiovascular health by working your heart muscle and improving oxygen supply to your muscles. What’s more, running reduces your risk of heart attack, develops your endurance, relieves stress, and burns calories quickly. Depending on factors including your weight, pace, and how hilly your route is, you’ll burn 500 to as much as 1,000 calories an hour.

How do I get started?

Find routes that you can use year round (you’ll want a well-lit option when the days get short) and that have smooth, relatively soft surfaces, like asphalt or dirt. Variety is the spice of life, and it’ll do the same for your workouts. But if you’re a beginner, you’ll probably be happiest at the local high school’s track — at least until you get to know your limits.

The right shoes are vital to comfort and safety; a pair that fits poorly can cause blistering, soreness, even knee and back trouble. Well-made running shoes have padded, flexible inner soles, a forgiving, breathable material for the upper body, and good traction on the outer sole. Your arch should be well supported (if you have high arches, you may need to buy inserts). Ask a salesperson at a store that specializes in running shoes to help you choose, and be sure to replace your shoes every 400 to 500 miles.

How often and how far should I run?

Three times a week is plenty. Start with a slow pace on easy terrain, and jog for only about 15 minutes. You should be breathing hard but still able to carry on a conversation. If that means you have to stop and walk every so often, fine. Give yourself six to eight weeks to build up to a 30-minute session, and rest at least every other day.

According to the American Running and Fitness Association, you shouldn’t increase your mileage by more than 10 percent a week. Concentrate on jogging smoothly, and don’t worry about how fast you’re going. Though you may be tempted to run daily once you’re comfortable, give yourself at least two days off each week (all that pounding can lead to shinsplints or stress fractures). Remember that three days a week is all you need to gain and maintain good health, especially if you mix in other exercise (weight training is an excellent complement). You can also experiment with hilly courses or alternate your runs between short routes to build speed and longer ones to increase endurance.

What’s a good running technique?

Warm up first with a brisk walk or slow jog. Drop your shoulders to keep them relaxed, and swing your arms easily at your sides. Your foot should land heel first and roll forward, and then push off with your toes. (If you decide to mix up your pace occasionally, try sprinting on your toes for 15 to 30 seconds.) Cool down afterward by walking for a few minutes and then stretching your ankles, calves, and thighs.

Cautions

If your route takes you by any streets, run facing traffic. When you reach an intersection, make eye contact with drivers to insure that they see you before crossing. Most running organizations discourage jogging at night. But if that’s your only option, wear light-colored clothing and consider purchasing reflective vests and armbands; a lightweight blinking bicycle light will also make you more visible to drivers. For safety, try to run with a partner and vary your route.

Running puts a great deal of stress on your bones and joints – about three to four times your body weight with every step – so if you have a history of back, joint, or orthopedic problems, check with your doctor before getting started.



Running

yjulaidan asked:


Running is the most accessible of aerobic sports. There’s no question running is one of the best ways to improve your fitness quickly, lose weight, inches and feel great about yourself. The term has been in use since at least the early 1980s when it was used to describe a more adventurous form of jogging where the runner would incorporate a variety of movements transforming a jogging session into a more demanding, enjoyable and expressive physical experience. Running is a flexible method of training.

You can run anywhere without fancy equipment. Running is inexpensive and easy to learn. Running is a great way to start the day and its a great way to clear your head. Running is for families and individuals of all ages. Running is something that is very very hard to get into if you are unfit but gives you great results if you can just stick with it. Running is a great cardiovascular activity that improves heart and lung function; lowers cholesterol, triglycerides and lipids; and helps the body become more insulin sensitive. Since running is a weight-bearing exercise, it may also prevent osteoporosis. Running is made possible by the bodys structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.

Running isn’t always easy when you start out, in fact, but most of the time it eventually becomes second nature. Once youre comfortable running for a minute at a time, for several intervals each time you exercise, youre ready to start running a little longer. Here are some steps to follow before your running exercise:-

1- Make sure you stretch a bit. This will help in preparing the joints for the physical activity that is coming ahead.

2- Take a couple of deep breaths to enlarge your lungs and increase the Oxygen level in your blood.

3- Do a couple of warm up exercises to prepare the muscles for the hard work coming ahead. This is important because it can prevent cramps.

4- Drink a reasonable amount of water before starting to run as this will prevent dehydration and will prevent you from drinking too much during running, which can upset your stomach.

Jogging is running slowly, and sprinting is running fast. Jogging builds confidence and self-esteem like few other individual sports can. Jogging is an excellent exercise for losing weight, because it consumes calories at a rapid rate. Jogging is a rigorous cardiovascular exercise that allows a person to burn an average of 100 calories per each mile he or she runs. Jogging is of benefit to the body as a whole, strengthening the cardiovascular system, improving blood circulation and toning up muscles. Jogging helps lower blood pressure by maintaining the elasticity of the arteries.

Runners enjoy good health and a long life compared to their more sedentary counterparts. Runners compete in categories based on their level of vision. Free running is a physical art, in which participants (free runners) use the urban and rural areas to perform movements through its structures focused on freedom and beauty. However, as free runners became interested in aesthetics as well as useful movement, the two became different disciplines. Although a lot of free runners choose to focus on aesthetics, that is just “their way”, the goal however is still self development. Moves specific to free running are not easy to define, as most free runners use a combination of street stunts and parkour techniques.

The down side to running is that the possibility of stress fractures, joint issues, muscles strains or sprains, or tendonitis is increased. Moreover, running is more costly for humans than for most mammals, demanding roughly twice as much metabolic energy per distance travelled than is typical for a mammal of equal body mass. Since running is a strenuous sport, many of the residual effects are natural and, fortunately, most are treatable with rest, rehabilitation, and careful management.

For more information and free articles visit www.health-fitness-and-beauty.com

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Sean Moronse asked:


A poker run is a riding or motorcycles event that aims to raise funds for the benefit of certain charities which are usually held by concerned inhabitants of different communities. Anyone who knows how to ride a motorcycle and who plays poker at the same time is welcome to participate in this event. One of the first steps how to go on a poker run is to have yourself registered and counted by the authorized member of the event organization so you can be included in the race, you will then be given a score sheet and a direction map that you will have to use in the entire duration of the poker run.

Basically, in each of the 5 points, usually a restaurant, you will draw a card, which will be recorded on your score page and you will ride again to the next poker destination. Just like the conventional poker game, whoever has the highest hand will be proclaimed as the poker run victor.

The money gathered in the event such as the registration fees are usually used to accumulate funds that will be used for noble causes, say for instance, paying for medical bills or for cancer research. Though poker run has different righteous objectives, there is no denying that it is still a form of gamble. To win this game, of course, you will need skills that will be required of you how to go on a poker run and hopefully win big at the end of the game. One of the most common strategies that you can do to in order for you to hit the jackpot is to add more points in your score by tossing a dart.

Another skill how to go on a poker run and win consistently is that you should be a well-experienced rider so you can be able to control the speed of your motorbike. Say for instance, in one particular poker run, there is a rule that says they have to reach a certain checkpoint where in they have to ride 30 feet within 30 seconds. When you do this too slow or you end too early you will lose some of your points. Also, when either of your two feet touched the ground while you are doing this task, you will stop getting points all together. Indeed, your riding skills play a crucial role in winning a poker run game.

Some of the reasons why a lot of people are joining poker run is the fun of socializing and entertaining ride and picturesque sceneries that you will see as you are travelling at the back of your big bike. One of the most fundamental things how to go on a poker run is to always remember that this event is not really all about beating the other participants of the poker run, but rather this should make you realize and feel the air and essence of camaraderie among the people whose only objective is to raise funds for the betterment of other people’s lives.



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Remonatrix asked:


TRAINING TO RUN:

Everything depends on your level of fitness. Lance Armstrong said running a marathon was the hardest thing he ever did, I’m just happy to finish one. His sub 3 hour marathon equate to my 1/2 marathon time give or take some minutes. The Basics of running are simple, efficiency of stride, lactic acid threshold, base training, patience and determination.

Training plan: If youre just starting out, I would suggest running 3 times a week. I would also run a 3 week cycle. The first week of the cycle you train at a specific level. The second week you increase by 10-20%. The third week you scale back to lower than first week’s level. This gives your body time to recuperate and prevents injuries. The first week of your next cycle should be increased by 10-15%. After 3 cycles, reduce you first week pace by 10%. This will work – you just need to be patient.

For example: Distance of every run in the week.

Cycle 1: wk1:1km – wk2:1.2km – wk3:0.9km

Cycle 2 : wk1:1.2km – wk2:1.4km – wk3:1.1km

Cycle 3 : wk1:1.4km – wk2:1.6km – wk3:1.3km

Cycle 4 : wk1:1.2km – wk2:1.4km – wk3:1.1km

Cycle 5 : wk1:1.4km – wk2:1.6km – wk3:1.3km

Cycle 6 : wk1:1.6km – wk2:1.8km – wk3:1.4km

I think you get the picture.

Beginner:

The best method to ease into running is the run walk method. Your body should adjust to running more easily using this method. The time you spend running and the time you spend walking depends again on your fitness level. If you need to walk longer or are able to run more, just do it. You run for 30-60 seconds, depending , you walk for 30 seconds. You do this for a week. The next week you increment you run by 10 seconds, but keep the walk to 30 seconds. As the weeks progress you should be able to gain substantial increase you capacity of running. The ideal for the run walk method is to get up to 10 minutes of running and 1 minute of walking, but it all depends on how you feel. Once you are able to keep a pace of 10-1 for 30 minutes you can start to increase the 10 minute run by 10-20% every week.

The pace you should be in is a Zone 1 pace. Zones are calculated by the hearth rate that is attained with physical activity. Zone 1 pace is (220 – your age) X 60 or 70% – I’m 36 , (220bpm – 36) X 70% = 130 bpm. This is a foundation building pace. This pace is used on long runs because it enables your body to manage lactic acid. A friendly fuel when absorbed properly lactic acid becomes running enemy when it is out of control. The longer you can run at this pace, the more your body will improve his capability to absorb the acid. This is endurance building, and it is the first step to having a great run.

Lactic Acid Is Not Muscles’ Foe, It’s Fuel !

If you need to do more sports during the week, cross training should be your choice. Gym work to strengthen the abs is a plus. Cycling or spinning also gets your heart going without the impact on your knees.

If you are able to run for 30 minutes, my suggestion to you is to get out there and find a nice friendly 5k. This is a celebration of life , a celebration of your new found passion: Running. Turkey trot your way to the end.

Intermediate:

You’ve achieved your first goal and that first 5k is now behind you. You’ve adapted your body to running and now can run 3 times a week for 30 minutes each time and can even push this a bit further.

You now are able to move to the next level. First thing to do is add another running day to your week. This will help you put on the miles and will help you adjust even more to a runner’s regiment. Second thing to do is start mixing up your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (zone 1 maximized- bottom zone 2), and 1 run that is totally different from the other types of runs that your body is accustomed to do. My suggestion is either Hill running or intervals.

Hill running is simple: Find a hill – run it to the top (if you can get up there fine – if not – stop where youre about to collapse) – once up there – walk back down. Do this 10 times and make sure you keep a pace that you can accomplish it 10 times. If you cannot run it – walk up the hill. This will put pressure on your big leg muscles and should bring your body close to lactic acid threshold, walking back down will help your body manage that load and will push it farther and farther as the workouts progress.

Interval: Warm up with a 15 minute turkey trot. Once you are warmed up – bolt it for 100 meters – as fast as you can without collapsing (85% of your max speed) – just before blowing up – walk for 1 minute. Repeat this for at least 1000 meters (10 X 100 meters). If your body is not too broken, turkey trot your way back home for another 15 minutes … this is great for pushing your lactic acid threshold even farther.

The point of pushing your body this way is to enable you to start picking up speed and finding a way to sustain it. Also – this is a good thing for your running body as it is called upon to adjust and find new ways of coping. Doing the same thing week after week can cause your body to adapt and might hinder your progression.

The goal you might have with these exercises is to improve you PR for your 5K or 10K time, enabling you to get faster and faster. Being faster and enabling your body to cope with it will help you out on your long slow runs. Your lactic acid overload might not be as great as it was before and your threshold of pain and endurance will be heightened.

Once you mastered these techniques and can now run for an hour or more on your slow long runs, a 10K or a half marathon is well within your reach.

Experts:

Elite runners are a breed on their own. They usually have a running stride that looks like a work of art and also have a cardio that can sustain 15-20 km/hour run tempo. Not everybody can achieve this type of running pace and keep it for 2 hours or more.

If youre at this level and are reading this, you’ve humoured me enough to keep going and could potentially write an article on this web site about how you go about your training. Since Deena Kastor and Meb Keflezighi are not here to add some advice, I will risk myself and add my two cents to this level of running fitness.

First thing, and expert runner sho



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Curt Shryack asked:


There seems to be so many theories about long runs during marathon training. How often should you run? How far to run? How many long runs? How fast? It is my turn to give some opinions and theories about this topic.

I believe that building mileage for a marathon is the biggest robber of performance. Training for weeks and weeks plus adding mileage leaves a person worn out. Weeks and weeks of long runs add to this exhaustion.

I consider a long run to be over 15 miles in length. When the length starts approaching 20 miles even more stress is added to your training. I prefer to run long runs two weeks in a row. Resting the third week and taking one additional day of complete rest.

Example: Week 1 – Sunday Long

Week 2 – Sunday Long

Week 3 – Sunday Rest, Monday Rest

The next controversial topic is how far to run? My own experience from running 15 marathons has taught me that I need to run one 23 or 24 mile long run in training approximately three weeks before the actual race. I recommend this because, of the confidence that I receive and the time spent on my feet. Every time I tried to run just 20 mile long runs I always hit the wall at 20 miles. Going beyond 20 miles and increasing to 23 or 24 miles always prevented the wall form happening.

Pacing for marathon long runs should be very comfortable. The reason for your marathon long runs is purely aerobic. Other aspects of your marathon training will address marathon pacing etc. I recommend using a heart rate monitor for all training, especially during long runs. Keep your heart rate below 75% of maximum. Going above 75% will lengthen the recovery time of your long run.

How many long runs? I prefer to train 20 weeks for a marathon. I don’t believe training plans less than this are very effective. The body needs time to adapt and become stronger. Most injuries incurred during shorter training plans are caused by adding to much stress in a short amount of time.

I will not begin my marathon training until I have finished training for a half marathon in the early spring. After running a half marathon my long runs will be over 15 miles. This is a good point to begin adding runs over 18 miles. I will try to run 6 or 7 long runs of 20 miles during marathon training. My last long run of 23 or 24 miles will be done three weeks before marathon race day. Then I will begin my taper.



Caffeinated Content

Joseph Zambotti asked:


After thinking and reading about running you want to start, you really do. You would start but you’re just not sure what is the best way, so that becomes the sticking point. Because you don’t want to tie the shoes and run out the door. You’ve done that a few times throughout the years and it didn’t end well. This time you want to start the right way. Deep down you want to be a runner. You want it bad.

What makes some runners keep running for years while so many others start and stop, start and stop, until they finally just quit? One of the hardest things to convince a non runner of is the mental aspect of running. Almost everyone knows of the soreness, pain and blisters first hand. How can that be mental? Does this sound familiar: You finally decide to run. You set your goal at 2 miles. You go and somehow finish the whole 2 miles, and the next day you can barely walk. No amount of preaching will persuade you of the mental aspect of distance running.

Let’s try it this way. First, of course, see your doctor. Always, no exceptions. Second, buy a pair of moderately priced running shoes. On your first day, set aside 30 minutes. Go out on the street in front of your house and start walking. Walk for about 5-10 minutes. Now, look at that street light in the distance. Street lights are good because of their spacing, but you can just as well use houses, poles, whatever. With your target in sight, start to run very slowly, not much faster than you were walking. At your street light finish line, start walking again. Walk 2 street lights, then start running again to the next one. Remember, run slowly. Try not to get out of breath. If you’re huffing and puffing, you’re going way too fast. So now you’ve got the routine. Walk 2 lights, run 1. Continue for 10-15 minutes. If you get tired, just stop the running portions and walk home. The whole session shouldn’t last longer than 20 minutes. This is your emergence as a runner. You should repeat this exercise for a total of 3-4 times a week. After a couple of weeks, try extending the running from 1 light to 2. Gradual increases over a 6 week period will have you running more and walking less. Soreness, blisters and all the bad stuff should be at a minimum. Be patient. You’ve waited years to start running. The street lights will transform into quarter miles and the quarters into halves. Sooner than you think, you’ll run an entire mile without stopping. I didn’t say without effort. Running is always harder than walking. That’s another reason we’re so proud to call ourselves runners.

After the first mile, multiple miles will come. How many miles is up to you, because for you, running has now become mental. When will you be able to call yourself a runner? My friend, when you reach your first street light, you are a runner.



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