Couch to 5K - Training for a 5K Run

Tag Archive | "training tips"

Couch to 5K – Training for a 5K Run

If you are a running beginner and you would like to take part in a race then you need to learn how to train for a 5k often times called Couch to 5K training. The 5K run is the shortest race length and the race that most running beginners can aspire to completing.

However, before you set one foot on the tarmac there are a few things you need to do first:

You need to ensure that your body is actually capable of completing the task. A visit to your doctor should confirm this.

Get any past injuries or niggles sorted out by a physiotherapist. Starting any fitness plan with existing injuries is a blunder but starting a running program will be disastrous.

You’ll also need to spend some money and get yourself a quality pair of running shoes. Wearing the correct shoes for your running style is very important. Try visiting a specialist running store that can test and identify your particular running gait so they can give you the exact running shoes you need. You can also visit our post about foot pronation so you will be well-informed about this prior to visiting a running store.

A mistake most beginners make is to put on their new shoes and start training straight away.

STOP you must wear in your new shoes so your body gets used to the small changes in your foot posture because these changes may cause injury problems. As an alternative wear them around the house or for short periods of time during the day for at least a week.

Do some research, discover how your body responds and adapts all through your training so you know when to increase your training or when to hold back.

Lastly you’ll need a couch to 5k training schedule to follow so you can train for a 5k run properly and avoiding injuries.

This will provide the backbone of your training, it doesn’t have to be cast in rock, if you need days off, take them, but as much as possible try to improve and change things as your schedule dictates.

Want to learn more great running tips and couch to 5k training while following a step by step running program for beginners, so you’re easily capable of running 5k without stopping? Then you need How To Start Running

It’s a proven and effective way to skyrocket your fitness levels way beyond where they’re at right now and a great read for any beginners. You’ll learn insider runners ‘secrets’ and many more time saving, fitness boosting tips.

You can find out all about how to start your couch to 5k training here… http://runningandmarathon.com/howtostartrunning

Posted in 5K Training Plan, Running Tips, Training TipsComments (0)

How to Run Faster – 3 Great Tips

Want to know how to run faster? Well it’s quite a simple process. You need to change the way you train. Whilst you should be trying to increase the speeds you run at to a certain degree, there are many more efficient ways of increasing speed.

In order to learn how to run faster it is important to develop both strength and endurance in to the legs, so to do this you must change your training so that you start to do some shorter but faster runs and cutting down a little on the distances that you run each week.

Studies done on a group of regular runners in a Danish university proved that a reduction in mileage and the addition of a number of shorter sprints gave the subjects an overall improvement in the speeds they ran at. The test runners were monitored against another group of experienced runners that continued to run longer distances at a slightly faster pace.

Sprinting is a great way to build power in to the legs as it predominantly calls upon fast twitch muscle fibres to contract quickly instead of the slow twitch muscle fibres which are mainly used during normal running sessions.

To do sprints it’s important to allow plenty of time to warm up and stretch the muscles thoroughly. You would ideally perform a number of warm up sprints, building up speed gently with each attempt before going for an all out sprint. Try to do around 5 all out sprints leaving plenty of time for recovery after each one.

After a sprinting workout you again need to allow time to cool down properly and stretch out the muscles thoroughly.

Following sprinting, you should allow at least 48 hours before challenging the legs in a similar way as you can expect quite a lot of muscular soreness until the fibres have repaired fully.

Another option you have is to use resistance training in order to develop the power of the legs. Not only will resistance training build strength in the legs but by following a well rounded program, you can expect to see improvements in posture, weight loss, toning and confidence.

Using weight training improves the muscles ability to contract faster enabling the muscles of the legs to work harder before tiring which is perfect for anyone that wants to know how to run faster.

Running hills is another great way to increase the speed that you run at because running up an incline increases the overload placed on the muscles. This is due to increased demand for oxygenated blood in the working muscles. Once the heart is unable to pump the oxygen to the muscles and remove lactic acid build up quickly enough you will need to stop or slow down.

If you don’t have any hills then try using an inclineable treadmill instead.

If you want to learn more great running tips and follow a step by step running program for beginners, so you’re easily capable of running 3 miles without stopping, you need How to Start Running.

You can find out all about it here… How to Start Running

Posted in Running Tips, Training TipsComments (0)

Running Pace Training Tips

Maintaining a running pace is among the most significant factors to improve running. However, most runners have difficulties identifying and maintaining their pace. Running tempo is merely the average speed rate that you run over an established distance. Let us check out a few techniques in order to achieve a steady pace run.

1. Running Pace Training

It is essential that you are consistent with your training. As newbie runner, it is very significant that you load in the distance for running so that your body will be able adjust to a longer and quicker runs. The important thing here is to identify where to start your distance running regimen and to determine the limitations of your body. Many experts advocate the “10 percent rule” when training for running. The rule states that runners should add around 10 percent more mileage each week of training. This figure is based on intensive research that found out that it is the optimal increase for a steady, effective and safe week-by-week progress. Moreover, abiding by this rule is also a great way to minimize the risk of injury due to over-exertion. Training regularly will help you identify the best running pace for you.

2. Understand Your Distance

It is important that you plan where you will run and plot the distance before running. The critical element here is for you to know and record the exact distance of your track in order to precisely determine your speed pace. Once you know your speed pace, you can now set new running speed goal or a running distance goal.

3. Set Your Plan Ahead

Perhaps one of the best practices a runner should maintain is making a training and racing plan ahead. Consider all the important factors when setting your plan like distance and time goal, where you will run, what kind of running training methods you will employ and the running shoes and apparels you will use.When you set your running training plan ahead and follow the guidelines set for your training, you’ll be able to accomplish the goals you’ve set for yourself.

4. Measure, Measure, Measure

There’s an anecdote that goes “You can not improve on what you don’t measure.” Considering the fact that you know your own running pace, you will able to break down longer distance very easily. For example you are to run 10K and your goal is to finish it below 1 hour, then knowing and measuring your current pace is so important to adjust your speed to achieve your goal. The same goes if you didn’t achieve your running speed goal, you know how much you need to improve on and what training you still needed.

So, keep in mind that understanding how you can run on a pace you are comfortable with takes some time, constant tracking, planning and some patience too. Achieving the right running pace will take some time and determination. Once your body get used to the demand of running, you’ll be surprised to find yourself running longer, farther, faster and stronger.

Posted in Featured Post, Running Tips, Training TipsComments (1)

Getting Set for Distance Running

Training is an essential part of every athlete’s life. It dictates how he will perform on the grand stage of the sporting event he has chosen. It doesn’t matter if you’re a ball player or a budding swimmer you have to pay your dues in training in order for your body to be readily equipped when the game proper is on. Distance running is an event that has been sweeping the globe in years. Many people have to come to love its events.Let’s take a look at how you can shoot your way into getting set for distance running.

There are lots of things to consider when distance running is on the table. Aside for getting a trustworthy pair of running shoes, you should have your very own running log. You can place all the vital stats here as you monitor your progress and look for signs of improvement. The log sheet consists of daily time or distance, weight, your morning pulse, more importantly subjective records regarding your run. Your comments are vey important because it can give you an idea of how you felt after or even before the run. The log is most helpful in terms of providing you with information that you can tap into when you start feeling some sort of pain. You can also figure out what’s wrong with your training so as to shift into better methods.

Moving on, you have to think about your joints. Save them for the real thing. It’s not good that you get them strained way before you get into the real action of distance running. Although you have to prepare your body for the long distance to come in the running proper, you have to do this preparation without compromising your lower back and feet as well as your knees, ankles, and hips. The treadmill is the one tool you can rely on because it gives you less strain as supposed to the roads that you have to stride in the real world. It is important to avoid getting too much stress and the treadmill can do this while providing you with the sort of distance training for the real thing. You can make your treadmill workout more challenging by increasing the angle of incline gradually. Normally angles are set at three percent higher.

Nature can sometimes put your training to a temporary halt but you don’t have to give so much of a fuss about it. All you need to do is adjust your schedule. Hot summer days can really take a toll on your hydration and overall performance. What you can do is mix it up. It’s like playing hide and seek with the sun. You can do your training before the sun can boastfully man the skies or you can go out in the late evenings so as to prevent your body from breaking down because of heat stroke.

Another aspect to give emphasis on while preparing to run for the distance is the fact that you have to take little steps before going for the giant leaps. Start at the pace of training which really suits your body’s capacity and gradually employ changes over the weeks based on the stats that you have accumulated. This can save your body from injuries that can surely affect the length and quality of your training.

Apart from the physical preparation that you have to make in getting set for distance running you also have to make sure that you are sharp mentally and emotionally.

Posted in Running TipsComments (0)

Training for Distance Running

Distance running is a very popular activity. It isn’t just an effective endeavor for physical fitness. It is also a great way to make acquaintances and meet new friends. However, one can’t just merely step into the world of distance runners without being prepared for the sport—whether that’s physical or mental preparation. This is why training is important.

Some people who decide to go into running somehow want to just kick up the dust and run their hearts out. Of course, that’s not very ideal. Going all-out right from the get-go, especially for people who haven’t had some measure of exercise for a long period of time, could prove to be very taxing on the body. Just like runners aren’t born, you don’t simply jog around in your back yard today and participate in the Olympics tomorrow.

The key is to identify where to start your distance running regimen. For most people who haven’t exercised in a long while, it would be better to start with walking for the first few weeks, slowly building up the effort and then proceeding to a mix of walking and minimal running. After several weeks of building up run-walk times, then one can proceed to a full blown running that could span from three to over 10 miles. Some people can start with run-walking right away, while some can maybe run right off the bat depending on one’s endurance and physical condition. Again, the key is to find out the appropriate starting point for your program.

Many experts advocate the “10 percent rule” when training for running. The rule states that runners should add around 10 percent more mileage each week of training. This figure is based on intensive research that found it to be the optimal increase for a steady, effective and safe week-by-week progress. Moreover, abiding by this rule is also a great way to minimize the risk of injury due to over-exertion.

This incremental method for distance running training should prove to be very doable for most people. The biggest deterrent for would-be runners here is that it will take a long time before one can consistently run at a very high level of effort and speed. This is where patience and discipline are tested to the limits, especially for people who want to shave off weight quickly or get to their quickest pace as soon as possible. It’s hard to keep motivation in check while still keeping in pace with the program you or your coach set. Still, it will be easier to get tangible results through this step-by-step training method.

Finding the right program that fits you as an individual is essential to training for distance running. The program will have to address key aspects of your body. These aspects will range from age, gender, weight, health issues, previous injuries or illnesses, and the amount of exercise you’ve had prior to the running program. You can always consult with a running coach if you want, for an objective and professional assessment.

When you follow the guidelines set for your training, you’ll be able to accomplish the goals you’ve set for your distance running activities. It’s all about finding the right pace, and with an adequate training and buildup of strength and speed, you can make sure that you’ll get to the finish line.

Posted in Training TipsComments (0)

Running Training Methods

Break Your PR Marathon Program. CLICK HERE

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.

Posted in Training TipsComments (0)