Archives for Training Tips category
Posted on Oct 23, 2007 under Training Tips |
Interval Training - Running repeats of a given distance, like 400m at slightly faster than your goal race pace, with recovery after each run.
Strides - Running a short distance (usually 100 meters) at race pace or slightly faster. The purpose is to teach your legs to run faster. It will help your stride become more efficient so you can run a faster pace easier.
Sprints - This is all out or near all out running to help improve your maximum speed.
Hill Training - Run repeats up and down a hill, or run miles over hilly roads.
Fartlek - “Speed Play” Running fast for whatever distance you feel like, then slow down, run fast slow down, keep doing that for a whole run.
Warmup - Easy jogging before a speed workout to get the muscles warmed up and the heart rate beating faster to get you ready to run at a faster pace.
Cooldown - Easy jogging after a speed workout to let the heart rate slowly come down to a normal level and to help flush the lactic acid out of the legs.
Posted on Oct 23, 2007 under Training Tips |
Most good shoes should last about 500 miles. But this is running miles, so if you use them for other things, they will wear out sooner.
Make sure there is about 1/2 inch of room so you don’t get toe blisters or black toenails.
Your feet will swell during the course of a run, so it is a good idea shop for shoes in the afternoon because your feet will be slightly swollen from walking around that day.
Posted on Oct 23, 2007 under Training Tips |
The best system for training in any event that we have come across has been the 5 pace system used by Sebastian Coe. For the Mile, these 5 paces will include training at 400m, 800m, 1500m, 3000m, and 5000m paces.
The following training plan comes from an outstanding book called Training Distance Runners by David Martin, and Peter Coe (Sebastian’s Father and Coach). I highly recommend this book. This plan can be used for 1500m, or 3000m training, and should be done during the racing portion of the season.
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Posted on Oct 19, 2007 under Training Tips |
Aurthur Lydiard, the famous New Zealand coach said that running hills is the only beneficial form of resistance training. This is because hills strengthen your running muscles while you are running. Hills can get you in really great shape fast!
Benefits of hill training include:
- Improves form.
- Strengthens running specific muscles without lifting weights.
- Builds strength in preparation for speed training.
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Posted on Oct 19, 2007 under Training Tips |
Running regularly will turn your muscles into fat burning machines. The muscles will burn fat during the run and for many hours afterward. After 30 minutes of running you will be burning fat as your primary energy source. If you can run 40 minutes or longer, this will greatly increase your fat burning.
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Posted on Oct 19, 2007 under Training Tips |
Every runner knows that in order to be the best that they can possibly be, they have to take off those extra pounds. Trying to lose weight may be one of the hardest things to do. If you try to eat less during the day, usually by the time night comes around you are craving sweets like crazy and stuff yourself.
Thankfully for us runners, running burns alot of calories. But for the serious runners, just running isn’t enough. To lower that race time you may have to shed some pounds. A good rule is to lose no more than 1 pound per week, so you will have a calorie deficit of 500 calories per day.
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Posted on Oct 19, 2007 under Training Tips |
Becoming more efficient can result in dropping seconds or potentially minutes off race times. Just imagine how many strides you go though during a run or a race. Thousands!! If you can make each stride slightly more efficient the result will be a huge PR!! In order to run efficiently and have good form you must be relaxed. Practice running relaxed.
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Posted on Oct 19, 2007 under Training Tips |
First we have to figure out what your Maximum Heart Rate(MHR) is:
The following equation will give you a good estimate of your MHR.
Men: MHR = 220 minus Age
Women: MHR = 226 minus Age
Note: If you are already fit add 10 beats to your MHR.
Training must be done at a minimum of 60% of your MHR for any aerobic benefit. Anything less will just be calorie burning and nothing else.
Intervals should be done at 90% of MHR, and no higher. Mile repeats and fartlek which are longer intervals can be done at 80% to 85% of MHR. During intervals, recovery time should be however long it takes your heart to get down to 120 beats per minute.
Long runs: 65-70% of MHR
Recovery days: 60-70%
Posted on Oct 19, 2007 under Training Tips |
First of all we must state that running is harder on your body than other exercises, so it is going to take some time for your body to adapt to the running. Make sure you check with your physician before starting any kind of exercise program. This is absolutely critical for people who may have heart conditions.
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