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Running and its several methods of training is as diverse as the practitioners of the sport itself. For those already in the running, the early season training is for repair of weak areas while the late season one is for focusing and cultivating on the runner’s strengths.

Coaches and runners all agree that the keys to an effective training program are the following time-tested principles: detailed planning, correct rest and recovery use, and the gradual increase in training intensities and durations.

Some of these kinds of training are specialized and are focused on particular aspects which they try to improve on (if need be) or eliminate, as the case maybe.

Steady-pace Training

This is a long and steady continuous run where a runner is to keep a particular pace (called “comfortable hard” by runners) for about 40 to 60 minutes with relative ease. This is one area of the training which is most beneficial – it helps develop strength in the cardiovascular system and improves the capillaries in the muscles which in turn enhances the body’s efficient use of its energy sources. Steady-pace training is the foundation phase which prepares the runner for more intense, and longer, training in the program.

Tempo-pace Training (Threshold Running)

Tempo-pace training is designed to bring the runners at their lactate threshold. This is the intense level of the training where lactic acid begins accumulating in the blood. Continuous running at tempo-pace can be maintained for 20 to 40 minutes. The purpose of tempo runs (as it is also known) is to train runners at an intensity level just below hard-pace running. The segmented threshold training is a series of shorter runs, 90 seconds to 8 minutes long, with short recovery intervals of one minute or less in-between.

Repetition Training

Repetition training is intended to increase the runner’s efficiency by decreasing the oxygen cost of running. It is also to help the runner be aware of pace and rhythm. Per exercise experts, a repeat of one to five minutes of fast running is the ideal repetition training for distance runners. Another good rule is making the rest time twice as long as the run time.

Interval (High Lactate) Training

The interval training is the recovery period between sessions of running. Here, the goal is to run specific distances repeatedly at high-lactate blood level, with the recovery ratio of 2 is to 1. (In repetition, it is 1 is to 2.) Middle-distance runners need to tolerate high levels of lactic acid because it is a result of anaerobic running. The lactic acid here becomes the source of energy in the absence of oxygen. A high level of lactic acid is maintained in the blood throughout the workout. The duration of each run in an interval session is typically 15-90 seconds (100-600m) faster than race pace. The recovery ratio should be 1 or 2:1 run to recovery. The idea is not to fully recover, but to maintain a high level of lactic acid in the blood throughout the workout.

Speed Play Training

This training module is really a combination of fast and slow running, contrary to its name. It is a continuous running session that mixes bursts of fast running followed by easy running paces for recovery. This is also done on various terrains, including hills, flats, and slopes. The speed bursts and the recovery paces are free and unstructured so that the runner feels he is actually playing with speed.

Surging Training

Like the speed play training, surging is also continuous running. While speed play has alternating periods of sprinting and jogging, surging is a steady-pace running going faster well below the sprint speed.
This is done in order to enhance the runner’s ability to begin and respond to changes in the pace while recovering at steady-pace running speeds.

The various training methods in distance running, like that of the other sports, is still developing. New rules supplant the old ones after new research findings, tweaking and making better some good old guidelines. For the old and new enthusiasts, this is good news.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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You’ve finished the race. You’ve beaten the rest. Took home the award for the distance running category. You’re elated. You’re so happy you want to shout to the whole world, jump around with joy and basically celebrate until you feel your bones drop. All these are normal. Whether it was your first or twentieth marathon, you ran over all those miles, conquered the pain and ache of your muscles. Now, it’s time for you to take a few days of rest to recover and rest. Here are a couple of reminders you may want to take advantage of to ensure that you’re hale and hearty even when you’re off the field.

First things first: drink. Drink plenty of fluids and water, energy drinks are great too. You need to replenish all the sodium, fluid and electrolytes you lost during the race. This is important. Not doing so may produce an electrolyte imbalance in your body and would lead to adverse effects for you. So remember to drink lots of water after a race. And to drink it right.

After restoring the proper balance of fluids and electrolytes inside your body, if you can handle it, try taking an ice bath a few hours after the race. If you think your muscles are still too sore for that, try doing it after a few days. The cold water will do wonders for your aching muscles, especially for your joints, your quads and knees.

If you’ve been running for a long time, chances are, you’ve also been eating healthy for a long time. It’s even more crucial to make sure that you’re on a healthy diet after finishing a race. You need all the protein as well as good carbohydrates that you can get to repair the damage to your muscles and joints caused by the strenuous exertions required by the race.

If you want to go through your morning routine, just keep everything loose and light. Stretch your muscles easy. No vigorous exercises yet.

Sleep a lot. Don’t worry about it. Your body needs to recover from the fatigue that competing in a race has brought on. It’s normal. After a few days, the fatigue will be gone and you’ll feel good as new and even more prepared to tackle on new adventures.

If you can, go for a massage. There’s nothing else that beats having a professional work out all the kinks on your legs, arms and back. This is a great way to remedy the stiffness in your joints after a grueling race.

Know that it’s normal to feel a little lost and sad after a race. Imagine having to restructure your daily routine around your training and the preparation you did for weeks just to ensure that you were ready for anything on the field. Well, imagine not needing to go through all that anymore or having no goal in sight might make you feel lost. The best solution to that is to find yourself a new goal. Get yourself something else you can pursue. You’ll only be out of sorts if you’re not busy.

Another thing that you must absolutely do, after winning that distance running medal is this: enjoy your win. Jump for joy if you want to. Do the rhumba. Sing hallelujah. Whatever you want, enjoy it. Relish your winning moment. You deserve to.

And after that, move on.

DISCOVER HOW TO DEVELOP YOUR RUNNING SPEED

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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Running is an enjoyable, low-maintenance sport that it is no surprise many are enticed to get into it. Many beginning runners, however, initially find running somewhat injurious and exhausting and so give up. Truth is, it can be, especially if the novice runners have not been properly educated. To get the most out of running, it is important that every beginning runner knows everything about the sport and is prepared enough for it. Following are some running tips for beginners that will make an otherwise rigorous sport into a pleasurable activity.

1. Consult with your physician. Remember that running is an intense physical activity and requires a great deal of your strength. Therefore, it is wise to ask your doctor if your body is up for the challenge. Your physician will consider your age, weight, fitness level, and special conditions (breathing or heart problems) to derive a sound decision. Having accurate information on your body will also help you in choosing a running program. 

2. Set attainable goals. Do you want to lose weight? Or lower your cholesterol level? Or join a marathon perhaps? Whatever your goals are, make sure to see them through. To keep you motivated, it is helpful to have a timeframe. If the goal, however, is not met at the appointed time, it’s okay. Don’t fret, but continue to try working on it. The key here is to avoid stressing yourself over a goal your body is not ready for. 

3. Have a running program. Three things you need to consider in selecting a running program: age, fitness level, and goals. These three will determine the distance you can handle. You have to realize, however, that as a beginning runner, you are not expected to run a mile. In fact, you won’t do much running at first. Especially if you are untrained, running a distance may make you an easy target for injuries. Run/walk program, which includes alternate walking and running for a particular time, is ideal for starters. As you progress week by week, you can increase the time for running and decrease the time for walking.

4. Make a running log. Detailing all the basic information on your run, a running log will serve as a record of your progress. You can write the type of workout for the day, time, and distance. For instance, Day 1, you did a tempo run for 20 minutes, 3 kilometers. Day 2, you had long run for 45 minutes, 8 kilometers. If you want your log to be more detailed, you can also record your weight and pulse rate.

5. Check your pace. This is perhaps the most important among the running tips for beginners. This is because many beginning runners injure themselves by breaking into fast running too soon. As a beginning runner, your goal is not speed, but increasing your running time. Maintain your running at a pace that enables you to keep a conversation; anything more than that is not advisable. When you go for slow, easy running, you are actually building your stamina, which will eventually enable you to run faster and longer distances.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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Running can be both a fun-filled activity and also a serious event that can be life-altering. The distance you get to accomplish can be very rewarding both physically and psychologically. Runners often experience a certain kind of high after accomplishing a designated running time and distance. In order to become a successful runner especially for long distances you have to build on certain components that can boost your skills which will make you ready for the running proper. Let’s take a look at the basic components that you have to know in order to fully build your way towards distance running.

First on the list is the Fartlek. This is the Swedish term for speed play. This distance running component is done by maneuvering into sudden burst of speed while in the middle of the training run. It allows your legs to utilize various paces that facilitate to recognition of your capacity to maintain such paces at certain distances. They key in Fartlek is to designate your very own landmark. This landmark which may be a tree or a post can give you an idea of how far you keep on running at such a fast pace. Give your pace some time intervals. You can dash for about fifteen seconds or even longer at about three minutes. It’s important that you do not overdo Fartlek. Make sure that each speed session is just right for your body’s capacity to sustain.

Next on the list is something that most runners fear of. It is known as the Hills. Based on the name itself you have to go through hills in order to perfect this one. It also demands more of your mental and will power than that of your legs. A little bit of dedicated practice can really pull you through this distance running component. Hill and incline routines and sessions give you a definite edge when it comes to running on hills as well as when you have your turn on the flat playing field. Remember that the muscle groups you utilize when running up those high inclines are just the same as those used when you run on a flat surface. Thus you gain more power, speed, and leverage. Your strides become longer at an increased rate. Another benefit of the hill routine is that the muscle around your knee is improved and strengthens so injuries are prevented.

Another one of the components that you have to be familiar of is the interval. Intervals are usually done on the track where distances are clearly defined. This is a key concept in doing intervals. Sessions involving intervals revolve around speed workouts wherein distance and pace is accurately laid out before you even begin. Its very benefit is that you become more efficient physiologically over a period of time.

The least complicated of the speed workouts are the tempo runs. This is simply because you do not have to keep track of any distance and you don’t have to recall your time splits every now and then. Through this session your body realizes how to economize running. You will be able to run a faster pace for longer periods of time.

Last but certainly not the least is the all important long run. This will give your body the needed endurance and stamina that will carry you throughout the distant runs.

Building towards distance running is no joke. You can surely get hurt or injured so be sure to review these components before you head out to the road or track.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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Normally, there’s no marked difference between men and women’s running shoes. Any shoes that men may wear could also be worn by women without any reduced differences in performance or causing a possible health risk.

Experts tend to disagree though. The key difference between the sexes is physiology. Since female had wider hips (relevant to childbearing), the end result would be that women’s legs tend to slant downwards at a greater angle from the hip to the ankles, a sharp contrast from the men who tend to have legs that are more splayed to the sides and toes pointing markedly in a 90° angle. The slanting of the legs in turn will cause the feet to hit the ground from the outside, creating an opposite force direction that would also pull the gait inwards. The result would be an inward pronation action during every footstep.

Another difference is also body mass. A typical female in an 8 inch shoe size will weigh lesser than a male with a shoe of the same size. So this basically means that a women’s 8 inch shoe should have lesser cushioning than the male’s 8 inch shoe. Cushioning, though a positive feature on all running shoes, may also provide unwittingly an amount of stiffness. This is generally okay for male runners since they can easily bend even the stiffest shoe while they ran, but for women they could have trouble in flexing their shoes properly.

Summing it all up, women’s running shoes should have a bit of motion control to limit pronation and should be flexible enough to compensate the lack of strength. Also, typical women’s running shoes should have lesser cushioning since women are lighter.

Saucony had been a favorite choice for women’s running shoes over the years, with designs that apparently were favorable with female runners. Saucony shoes are noted to have narrow designs and defined heels. Other shoe manufacturers also have their own line of women’s running shoe, such as New Balance and Nike.

Here are two samples of Saucony women’s running shoes that are first-rate.

Saucony ProGrid Triumph 6 Regular Price: $100

* SRC XTRA provides the premier forefoot cushioning system for a smooth toe-off

* Repositioned triangular lugs on the outsole are more angled

* Impulse EVA midsole for increased responsiveness and durability

* Pillow-soft midsole give you the ultimate ride every single run

* HRC Strobel Board for increased cushioning and comfort

* Arch-Lock provides a snug midfoot fit

* Impact Interface cushions and isolates heel impact

Saucony 3D Grid Hurricane 7 Regular Price: $99.99

* Full-length HRC provides ultimate cushioning

* 3D Grid system eliminates shock

* E.A.S. system guides your foot effortlessly through the gait cycle

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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Running shoes do cost a fortune, especially those shoes that meet specific needs. Those that carry a certain brand and is in the latest in line of shoe technology also would carry a heavier price tag. While some won’t flinch in shelling $180 for a pair of running shoes, others will sleep badly knowing that a $180 for a pair of running shoes is preposterous.

I’m in your league. Though I always love a good pair of sneakers, there’s no way would I spend $180 for a pair of Shox, however lovely they look on eBay. Because if you’re just a casual runner like me who’s running every once in a while, getting cheap running shoes is more beneficial in the long run since it won’t be seeing much use anyway.

Though the term cheap running shoes always meant substandard quality shoe, I would like to point that in fact quality isn’t a sacrificing factor. Why, I even bought a pair of Nike which is in excellent condition. What more, it isn’t from surplus shops but I bought it straight from an authorized Nike dealer. Surfings do have its benefits, you know.

Here are some samples of high quality but cheap running shoes floating in the internet.

Shoe: Nike Zoom Structure Triax+ 12

Price: $59.99

Where to Get It: http://runningandmarathon.com/nike-zoom-structure-triax

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Where to Get It: http://runningandmarathon.com/nike-zoom-structure-triax

Shoe: Nike NYX Twilight SI

Price: $45.00

Where to Get It: http://runningandmarathon.com/nike-nyx-twilight-si

Based on a classic design, the Nike Twilight Men’s Running Shoe has a comfortable Air Max unit and sleek profile that fits in to your everyday look.

Nike NYX Twilight SI Running Shoe Features:

• Mesh and leather upper for lightweight comfort
• PU midsole with Air Max cushioning in heel
• Rubber outsole with Waffle pattern for traction and durability.

Where to Get It: http://runningandmarathon.com/nike-nyx-twilight-si

Shoe: Saucony Grid Cohesion 3

Price: $44.00

Where to Get It: http://runningandmarathon.com/saucony-grid-cohesion-3

Saucony Grid Cohesion 3 Running Shoe Features:

• Great comfort with breathable mesh
• HRC Strobel Board for added cushioning
• Lightweight injection molded midsole
• Weight: 11.8 oz
• Air Mesh Upper: Provides lightweight breathability
• HRC Strobel Board: Increases cushioning and step-in comfort
• Non-Visible Grid System: Offers stable cushioning in the heel
• Triangular Lug Design: Maintains traction and cushioning on all terrain
• XT-600: A carbon rubber outsole material that has outstanding abrasion and traction properties

Where to Get It: http://runningandmarathon.com/saucony-grid-cohesion-3

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

Related Posts:

• Couch to 5K – Training for a 5K Run
• Best Women’s Running Shoes
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• How To Choose The Best Running Shoes
• Kinds of Women’s Running Apparel

Selecting a shoe is never a tough task, if the choosing would only include your favorite color with the fanciest design. But when you add factors like running requirements, existing problems and past experiences with other shoes, plus the price you’re willing to shell out, you will begin to understand how complicated the intricacies would be.

To make this process simple, an outline of needs versus availability should be drawn clearly. Ok, let us start.

Past shoe experience Your past experiences with other shoes build a solid preference: a certain brand following, sole type, and even color.

Biomechanical aspect You should also address the current status of your biomechanical needs which is the gait. Podiatrists have categorized three general types of gait: the normal gait, the flat footed gait, and the high-arched gait. To identify properly what type of gait you have, a simple test is needed, and I call it the Footprint Test. Wet your feet and walk on a dry surface. Now study your footprint. A normal gait should have a well defined heel and a bridge connecting to the metatarsus. The normal arch would define a broad band bridge from the heel to the metatarsus. The flatfooted gait has an overly defined heel, a thick bridge (sometimes the whole instep is defined) and the metatarsus. The footprint would look as if the entire sole of the foot came in contact with the ground surface. The high-arched gait is the opposite; it has little or no bridge connecting the heel and metatarsus.

Pronation often happens with the flatfooted and the high arched gait. Pronations is the roll in or roll out, where the heel hits the ground then the foot rolls inward or outward as the toe descends. Normally, pronation and supination occurs even in normal gait, especially if you change direction. But having too much pronation or supination can interfere with running and with an inappropriate shoe this can have a considerable physical effect. So the best running shoe for this condition is a motion control shoe.

On high arched gait, since a lesser foot sole presses the ground, the effect would be higher pressure (weight) on a small area (foot sole). The feet could be severely injured over time. The best running shoe to match this condition would be shoes providing lots of cushioning. And since high arch gaits also tend to pronate, especially outwards, it is best to get a shoe that offers mild motion control. Avoid getting strong motion control shoes since the best shoes for this type are those not extremely controlling.

By large, knowing your gait and how it falls into these three categories should help you choose the best running shoes. If your gait falls in between, then balance a fair amount of control and mild shock absorption.

If you have problems identifying your gait, then take with you your most worn shoe (and some face mask) to a shoe specialty store. The shoe specialist can identify the type of gait you have and can recommend the best running shoes for you (and a couple of Fissans if you really did bring a face mask).

Running requirements Track shoes carry more shock absorption capabilities to better protect the feet from the constant pounding on a hard surface. On the other hand, trail running shoes are designed to afford more traction on uneven and unpredictable terrain. These two types of shoes are significantly different from each other.

And if you are also a regular runner that runs on high mileage, the best running shoes for you should have outstanding support and cushion and tough enough to last longer.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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Unlike other sports people, distance runners need carbohydrates for their nutritional needs in the endurance sport of distance running. While other sports like, say weightlifting that rely mostly on proteins, runners depend heavily on carbohydrates.

The main reason, of course, is that different sports have different goals. Weightlifting, for instance, puts a heavy premium on proteins because proteins help build muscles and bulk up a person’s body better and faster than other food. Distance running needs food that builds stamina and strength.

Carbohydrates

One of the most studied topics is the role of carbohydrates in sports performance. Most practicing sportsmen now know that carbohydrates are best for strength and endurance. Scientists are now also taking a look on the link between low carbohydrates intake and exercise-induced free radicals that leads to impaired muscle function. Every athlete knows that carbohydrates can improve endurance, while the lack of it reduces glucose supply to the muscles which, in turn, leads to fatigue.

Fatigue is normally seen as the loss of the body’s overall force-generating capacity. This may be caused be a lot of reasons, but scientists believe it is the loss of muscular ATP, a high-energy molecule that fuels muscle contraction generated by glucose.

A high-carbohydrates diet while training ensures a good store of muscle glycogen long before competition time. Glycogen, the body’s carbohydrates store, is the fuel for endurance. The carbohydrates could be taken in as fluids (such as juices) or in solid forms (fruits or starches).

However, a long and hard exercise sometimes drains the muscles of stored carbohydrates (glycogen). Eating right away (the best time is within the first hour) food rich in carbohydrates combined with protein is best. The proteins would help in muscle repair broken by the strenuous exercise.

Commercial energy bars both have carbohydrates and proteins but they are expensive and mostly tasteless. A peanut butter sandwich is okay, washed down with some sports drink. Best, of course, would be some cereal with nuts and dried fruits in them.

Fluids

No other factor is more important in the success of a distance runner than maintaining enough fluids in his body. Running, in training or in competition, produces body heat more than in normal circumstances. This heat is then released through sweat, which in turn, depletes the body’s fluids. When the body is dehydrated, general fatigue sets it. To maintain the body’s water status, runners should develop the habit of regular and fixed fluid consumption (every 10 to 15 minutes) during practice runs, whether thirsty or not. The amount is around one-half to one liter of fluid per hour on mild conditions. (The amount should be more, of course, if conditions are more severe.) In hot and humid conditions, a combination of water and sports drinks (to provide carbohydrates and electrolytes like sodium) is best.

Fibers

During scheduled runs (practice or competition), many runners suffer from bowel problems. One way to avoid this is to stay away from food high in fiber content as well as those rich in fat. You can also buy commercial liquid meals formulated for athletes and convalescents. Make sure they have high carbohydrate content. You may also make your own formula using skimmed milk powder, fruits, and regular milk.

Caffeine

It is not very clear how caffeine appears to enhance endurance performances in athletes. It could be that it is a central nervous system stimulant. It stimulates the release of adrenaline that increases heart rate and blood pressure, blood flow to muscles and the release of glucose by the liver. Caffeine is found in coffee, tea, and chocolates (cocoa). It is also added to cola drinks and other beverages. Normally, caffeine is a natural diuretic (with a 31% hike in urine production.) During competition, however, it loses its diuretic effect but may improve your capacity to have that extra kick at the end of the race. All in all, the two things distance runners have to remember about nutrition is carbohydrates and fluids. These are the top two important nutrition needs for the sports.

Running Marathon World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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