Running is natural for humans
How far should I be running?
Slowing down too quick?
Breathing is a challenge
Basic Types of runs
Easy day - These types of runs may be up to 80% of your total runs, depending on your desired performance level. These runs you will remain at a low heart rate and lower speed. Often these will be a shorter distance than your training target but can still be long. The main goal is finding comfort and rest while still running. Allow your mind to wander.
Long run day - These types of runs can test your endurance capabilities and help train your mind and body to keep going. They help you see the various elements involved such as energy requirements and digestion planning. It’s common to limit the frequency of these types of runs because they can be damaging to your body without proper recovery nutrition and time.
Speed day - These types of runs can be seen as ‘Gear Building”. They help you develop the muscles needed to run faster as well as help you to identify how a specific pace feels. These days will also help test your cardiovascular system’s efficiency. Like the long runs, speed workouts are often spaced out to give the proper recovery nutrition and time.
Interval day - These runs may also be called Fartlek’s, Tempo runs, or Pace runs. This is a day that recruits a lot of muscle use; therefore it helps to increase your fitness level to take on faster paces while remaining in a state of endurance control. With many different variations of how to do these runs, the basis is still the same. You are increasing your speed beyond a purely aerobic level of running, which will cause muscle breakdown. When coupled with proper rest and nutrition, you will increase your muscle’s ability to run aerobically at faster paces. These are the runs that allow you to identify a faster target pace and what it feels like. Because you will be using more fast twitch muscle fibers, you will experience fatigue quicker, so you will intermittently change your pace throughout the run to give the proper rest and replenish time between the higher intensity intervals. Many people use timers to signify when to change your speed within these runs.
Recovery day - These types of runs are closely related to the easy days. Recovery runs will help your body relieve soreness and promote blood flow. As your fitness and distance abilities increase, these runs will be longer. These are done at an aerobic pace with as little impact as possible, while still using a positive and forward momentum in form. A slow pace allows your muscles to use more oxygen as the fuel source, which causes minimal muscle breakdown and lactic acid buildup.
Rest day - These are what they sound like. Running can really breakdown and damage your body. While running everyday may help promote the need for your body to evolve, it can also cause injuries if you are not careful. Take these as necessary to keep you running in the long run. Remember to get proper nutrition at all times, but especially on these rest days. Many runners will also cross train with weight training or stability training exercises on the run rest days.
Best exercise to get better at running?
Run
Commitment. If you start it, Finish it. Follow through with your decision to train with action. Running is rewarding, but it requires rigorous work. A well laid out training structure will help keep you directed, but you are the one that has to put in the time over and over again. Be ready to put in the training time, even when you don’t completely ‘feel like it’.
Adaptation. If you haven’t spent much time in your life running, plan to undergo a painful adaptation process at the beginning of your training. While running will be improved over years of application, the first 6-10 weeks can make a large impact on your abilities. This process may feel painful and tough some days, but if you keep pushing through it for a few weeks, your body will adapt.
Run with others. Running is a solo sport, but the training benefits to running with others can help you stay motivated to keep going. If possible, spend time with a more experienced runner. This is one of the best ways to rapidly improve your own abilities. In addition, the social aspect of connecting with other runners across the world makes running a very special sport. Look for local running communities near you to participate in clubs or group runs.
Injury Prevention. It takes time for your body to develop and adapt to new training programs. Rapidly increasing your activity, especially when it is a repeated motion like running, will increase your likelihood of experiencing an injury. Research stability training exercises you can do in conjunction with your run training.
Get the right gear. You don’t need much to run, but shoes designed for running can dramatically help your progress. GPS tracking watches or apps are also valuable tools to measure mile split times. Getting into more detailed training, you will find heart rate monitors help identify your working and training HR zones. As you increase in distance and time running, a comfortable water container is invaluable to your experience. Overall, with your gear, aim for lightweight, comfortable gear that doesn’t cause unneeded friction. Find local stores near you and get connected with knowledgeable vendors to help you select the right gear for your needs.
Proper Rest. It’s easy to get caught up in the desire to get better, but it’s okay to take a day of rest. Your body needs time to recover and rebuild to increase your fitness ability. There may be times that you cancel a workout to give an extra day of rest. It’s okay, just don’t make it a habit or you may be quitting your training plan all together. Don’t be afraid to find other activities that require motion on your rest days.
Nutrition. Running burns calories and so does rebuilding the muscles it takes to run. Don’t forget to give your body the nutrients it needs to perform and stay strong. Running is often seen as a weight management tool, but even if losing weight is the goal, keep feeding your body.
