Friday, October 14, 2011

Running Workouts for Middle and Long Distance Runners.

The running workouts described below are for an experienced runner. You shouldn't be doing these workouts if you are new to running, or you haven't been running in a long time. For beginners, I suggest the Start Walking, Get Running, Lose Weight Plan.

Remember that if you are going to run one of these workouts, always run a warm up and stretch before. Also, do a cool down after you finished. Also, remember to always focus on improving your running form as you workout.

Below are the quick links. Keep on reading for a brief description of each workout. If you are not in good shape, I recommend a beginner running program. The workouts described here are for people who can handle a distance run easily.

1. Long Run
2. Tempo Run
3. Fartlek or "Speed Play."
4. Hill Run
5. Hill Extension
6. Progressive Run
7. Intervals
* 1 Mile Repeats
* 4x400m with less rest
* 300m hard, 100m easy
* Mixed Distance Intervals
* Walk and Run Middle Distance Workout

Want a little more information before checking out a workout. Great. Knowledge is Power.

1. The Long Run should be a part of any distance runner's weekly training program. Make sure you follow a few simple steps to ensure your long runs will help you instead of hurt you.

2. The Tempo Run is a classic workout that many great runners incorporate into their weekly routine. It's a run that is fast, but controlled.

3. The Fartlek or "Speed Play" workout mixes a distance run with an interval workout. You run continuously but you mix up the pace. At different times during your run, you pick it up and hold a faster pace for an extended period of time. You slow down back to regular pace, and then pick it up again.

4. The Hill Run is a staple of many distance runners. You can build endurance and speed at the same time. This workout can be done by running up and down the same hill, or you can find a hilly course to traverse.

5. The Hill Extension is like a traditional hill run except for you pick up the pace after you crest the hill. You need to find a hill that flattens out at the top for 100 to 200 meters to perform this workout.

6. The Progressive Run is an incredibly tough workout. You go for a distance run that starts slow, but gets faster every mile. The last mile of the run should be just below your race pace. It's very brutal, but could give you the confidence and tenacity to finish your races strong.

7. Running Intervals is a very traditional approach to hard workouts. You run a set distance or time, rest, and then repeat. There are many different interval workouts, including the three below.

* Running 1 Mile Repeats is a classic interval workout. You can run this workout slower than 5k/10k race pace with short rest, or a little quicker than race pace with equal recovery.

* The 4x400m to find your 1500m pace workout is geared specifically towards the 1500 meter run. You run four 400 meter intervals with less rest between each 400m. Whatever your total time was for the four 400m should give you a good idea on what you can run a 1500 meter race in.

* 300m hard, 100m easy continuous run is a workout that can be adjusted to any race between the 1500 meter run to the 10k. The 300 meters are run just below your goal race pace, and then you jog 100 meters. You repeat this as many times as it takes to get to your race distance.

* Mixed Distance Intervals involve running longer intervals slower than race pace followed by short intervals faster than race pace. You can adjust this workout for a 10k all the way down to an 800.

* The Walk and Run Middle Distance Workout
is based upon having an active recovery during an interval workout. Instead of standing around between intervals, you have to walk a certain distance in a certain amount of time before the next running period.

The list of workouts above are great to add your routine. However, if you are running a marathon and want the best plan from day one of training to race day, I highly recommend the 100 Day Marathon Plan. You can see how to schedule your workouts, plan your race day, learn your optimal pace and more.

source: tips4running

Train for marathon running - Have a great plan so you can run a great race.

It is a tall task. How do I train for marathon running? How can I make sure I will be able to cross that finish line 26.2 miles away? Even for me, a person who runs more than five times a week, a marathon is a daunting task, but it is possible.

There is a reason every year millions of people train to complete a marathon. People were meant to run, and completing a marathon can be one of the best accomplishments you might achieve in your lifetime. I'm here to help you get there. These are my top tips4running a marathon. If you want more information on each step, just keep reading for all the details. For the serious competitors, you can see what times will qualify you for the Boston Marathon right here.

1. Follow a training program! tips 4 running recommends The 100 Day Marathon Plan. It's the best program out there today.
2. Get a running partner, or surround yourself by supportive people.
3. Use patience when running.
4. Make running a priority.
5. Set some smart running goals.

So you want the details on each step? Fantastic. To train for marathon running takes physical and mental strength, and knowledge is power.

1. The first and by far the most important step to train for marathon running is to have a plan to follow. The best thing out there right now is The 100 Day Marathon Plan created by former Olympic Distance Runner Marius Bakken. I actually received an advanced copy of this plan. After reading it, I contacted Marius and you can read the 100 day marathon plan interview here. The best part about this plan is it builds you up gradually towards completing a marathon at your goal time. You go from training for a 5k, to a 10k, and then focus on the marathon, all within 100 days. More information on the training plan is below.

Running without a plan is planning to fail. You have to put trust in what you are doing, and then bravely step foot on your exciting journey. Here are a few reasons why I really like the 100 Day Marathon Plan. It eliminates any guesswork. You'll know exactly what you have to do in your day-to-day training. It prepares you for things you didn't consider, like what shoes are right for you, or how much water or sports drink you should consume during the race. I wouldn't recommend it if it wasn't the best program out there.

2. The next step is to have some friends that run with you. You can find people to do this by joining a running club, or asking a friend or family member to train with you. They don't have to run the marathon with you, but someone to ride a bike along your side, or run with you occasionally will help you stay motivated.
There are going to be many days where you will need help from others. Getting a running partner or a support group as you train for marathon running is vital. Don't underestimate the importance of teamwork even within your individual goals.

3. Be patient in your training. Getting in shape to run even one mile can take time. Don't expect to run a marathon after one week or even one month of training. Matter of fact, if you end up getting injured from running, your aerobic training doesn't have to stop. You can swim, bike, or cross train to keep your fitness level up. Then when you are healthy enough to run again, you'll pick up where you left off. Running is a lifestyle sport, so don't stop running after you completed your first marathon. Go for another, or just run for fun!
Sometimes, people think running a marathon is a once in a lifetime opportunity. It doesn't have to be this way. If you get into the sport of running, you can run many different races and events. Completing one marathon is a crowning achievement, but sticking with the sport of running for your continued well being is even better. If you run consistently, it won't be nearly as difficult to train for marathon running.

4. We all lead busy lives. Make running or working out a part of your every day routine. Don't let other things get in your way. You should schedule around running, instead of trying to find a way to schedule a run in. I have to get up before work sometimes to get my run in. I always notice on those days, my overall mood is better even if I am a bit tired or sore.
Even the most self-less individuals need to be a little selfish at times. Get out there for your training, clear your head of any distractions, and enjoy your time. You'll be surprised at how much more focused and helpful you will be to others if you just take a little time for yourself.

5. Finally, set some smart goals. Having a written goal on what you want to accomplish will keep you focused. Have your ultimate goal visible. Post it on your refrigerator or bathroom mirror. Then make weekly goals that will get you closer and closer to that goal.

I hope these tips help you commit to train for marathon running. Get yourself on a good marathon training schedule. There is no better time than the present to work towards accomplishing something amazing. When will you get started?

- Written by David Tiefenthaler

Benefits of Running - "Why Run ? "

What are the benefits of running - as compared to other sports. And what should you be aware of when building up your running ?

This small piece is based on an email I received through this site from a visitor.
She asked :

I was wondering if running is a good thing for me to do. I use to run track in middle school and in high school, now I am 30 ish and I wanted to know if I would be a good fit to run.
The Benefits of Running

This is why running may be one of the best forms of exercise you can pick.

Top 4 reasons :

  1. Using a wide range of muscles - in a natural manner. This is unique to running. Our natural way of movement is through walking/running. What seems to be the case in running is that runners get a natural tone of the muscles. As oppose to for example cyclists where some muscle groups tend to get overly worked and the stress unevenly distributed (especially to localized muscles of the quad and lower legs)

  1. Working both elasticity and muscular contractions. With running you need to adapt to dealing with about 3 times your bodyweight in each landing. Now, this impact needs to be absorbed by your muscles, ligaments and tendons more so than any other endurance sport. You can easily go for a long swim or a long ride on your bike, 2-3 hours at a good pace, but with running - 30 minutes at that intensity will make you feel alot more tired. This is probably caused by the complexity of the running movement ; which in reality is a matter of body control/balance in the landing, elasticity from the tendons, fast dynamic muscle contractions and of course the metabolic component/delivery of oxygen to the working muscles. This fine tuned system, working at full speed demands more from the body than any other endurance sport. The benefits of this running effect ? More effective training is less minutes.

  2. Endorphins and a "well being". Studies has shown that running (at any intensity) has the same effect as drugs on moderate depression. Likely, this is because by all these different systems working together - and implementing a great hormonal responds within the body. This psychological effect should not be underestimated.

  3. Effectiveness. 30 minutes is enough, especially when done at the "right intensity" in a proper plan.
What to Be Aware Of - Despite the Benefits of Running

Now, there are some precautions when it comes to running, though the benefits. These are :
  1. Injury control. As a runner you need to take more care of injuries vs other endurance sports with less shock in the landing. This is especially true about the achilles and the knee. Studies show that those who have to stop running, 17 % is due to achilles problems and 9 % knee injuries. In addition to that, almost 40 % of injuries come early in a training cycle - meaning when you have had a "rest" period or when you just started training as a runner. Therefore, start easy when you run !

  2. Alternate easy and hard training days and intensity control. Because of the large impact on the legs, overtraining is easier on running than many other sports. This, however, can easily be avoided by alternating easy and hard training days and keeping the intensity right (see heart rate training and overtraining)

  3. Pick good "equipment" I have more and more respect for this one - without proper shoes you will be destined to injuries. I have written a piece about that here best marathon shoes.
If you are just starting running you may also want to alternate running and walking in the beginning. Check out this one for that couch to 5k.

source: Marius Bakken