It all depends on your fitness level. Lance Armstrong said running a marathon is the hardest thing he’s ever done, I’m just happy to finish one. His marathon of less than 3 hours is equivalent to my 1/2 marathon time give or take a few minutes. The basics of running are simple, stride efficiency, lactic acid threshold, basic training, patience and determination.
Training plan: If you are just starting out, I suggest running 3 times a week. I would also do a 3 week cycle. The first week of the cycle, you train at a specific level. The second week, you increase by 10 to 20%. In the third week, you return to the lower level than the first week level. This gives your body time to recover and prevents injury. The first week of your next cycle should be increased by 10-15%. After 3 cycles, reduce your pace for the first week by 10%. It will work – you just need to be patient.
For example: Distance of each race in the week.
Cycle 1: week 1: 1 km – week 2: 1.2 km – week 3: 0.9 km
Cycle 2: week 1: 1.2 km – week 2: 1.4 km – week 3: 1.1 km
Cycle 3: week 1: 1.4 km – week 2: 1.6 km – week 3: 1.3 km
Cycle 4: week 1: 1.2 km – week 2: 1.4 km – week 3: 1.1 km
Cycle 5: week 1: 1.4 km – week 2: 1.6 km – week 3: 1.3 km
Cycle 6: week 1: 1.6 km – week 2: 1.8 km – week 3: 1.4 km
I think you have the picture.
The best method to make running easier is the walking method. Your body should adapt to running more easily using this method. The time you spend running and the time you spend walking again depends on your level of fitness. If you need to walk longer or are able to run more, do it. You run for 30 to 60 seconds, depending on, you walk for 30 seconds. You do this for a week. The following week, you increase your run by 10 seconds, but keep walking at 30 seconds. As the weeks progress, you should be able to significantly increase your ability to run. The ideal for the walking method is to get up to 10 minutes of running and 1 minute of walking, but it all depends on how you are feeling. Once you are able to maintain a 10-1 pace for 30 minutes, you can start increasing the 10-minute run by 10-20% each week.
The pace you should be at is zone 1. Zones are calculated based on the heart rate achieved with physical activity. The pace for zone 1 is (220 – your age) X 60 or 70% – I’m 36, (220 bpm – 36) X 70% = 130 bpm. It’s a basic building pace. This pace is used on long runs because it helps your body manage lactic acid. A friendly fuel when properly absorbed, lactic acid becomes a common enemy when out of control. The more you can run at this pace, the more your body will improve its ability to absorb acid. It’s building endurance, and it’s the first step to having a good race.
Lactic acid isn’t the enemy of muscles, it’s fuel – New York Times
The idea that lactic acid was bad took root over a century ago, but more recent research suggests that it is actually fuel, not caustic waste …
If you need to exercise more during the week, cross training should be your choice. A gym workout to strengthen the abdominals is a plus. Biking or spinning also allows your heart to work without impacting your knees.
If you are able to run for 30 minutes I suggest you go out and find a nice friendly 5k. It’s a celebration of life, a celebration of your new passion: running. Turkey trots to the end.
You have reached your first goal and that first 5 km is now behind you. You have adapted your body to running and can now run 3 times a week for 30 minutes each time and can even push a little further.
You can now move to the next level. The first thing to do is add another race day to your week. This will help you rack up the miles and help you adapt even more to a racer’s regiment. The second thing to do is start mixing up your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (maximized zone 1 – lower zone 2) and 1 run that is totally different from other types of runs your body is used to doing. My suggestion is either hill running or intervals.
Hill climbing is simple: find a hill – run it to the top (if you can climb it very well – if not – stop where you are about to collapse) – once up there – go back down. Do this 10 times and make sure you keep a pace that you can accomplish 10 times. If you can’t run it, go up the hill. This will put pressure on the large muscles in your legs and should bring your body close to the lactic acid threshold, going back down will help your body manage this load and push it further and further as the workouts progress.
Interval: Warm up with a 15 minute turkey trot. Once you’re warmed up – take it up 100 yards – as fast as you can without collapsing before doing those 100 yards (85% of your max speed) – right before you explode – walk for 1 minute. Repeat this for at least 1000 meters (10 X 100 meters). If your body isn’t too broken up, the turkey comes home for an additional 15 minutes … it’s great for pushing your lactic acid threshold even further.
The point of pushing your body this way is to allow yourself to start picking up speed and find a way to keep it going. Plus, it’s a good thing for your running body as it is called upon to adapt and find new ways to cope. Doing the same thing week after week can cause your body to adapt and change as you progress.
The goal you may have with these exercises is to improve your PR for your 5k or 10k time, which allows you to get faster and faster. Being faster and allowing your body to cope with it will help you in your long, slow runs. Your lactic acid overload may not be as bad as it used to be and your pain and endurance threshold will be increased.
Once you have mastered these techniques and can now run for an hour or more on your long, slow runs, a 10k or half marathon is within your grasp.
Elite runners are a breed on their own. They usually have a stride that looks like a work of art and also have cardio that can handle a running tempo of 15-20 km / hour. Not everyone can achieve this type of running pace and maintain it for 2 hours or more.
If you are at this level and reading this then you have entertained me enough to continue and could potentially write an article on this website on how you conduct your training. Since Deena Kastor and Meb Keflezighi aren’t here to add some advice, I’m going to take the risk and add my two cents at this level of fitness.
First of all, an expert runner should be able to run in Zone 1 all day without barely breaking a sweat. These athletes are well tuned running machines and have almost the same body fat as an average model on a cat walk. That said, muscle mass is refined, and the heart is usually as big as a soccer ball: 0).
I have a friend who is a retired ultrathin cyclist (retired from all competitions but still competing at the fun level) – I put him on my treadmill with a heart monitor and asked him to start running. When he reached my maximum speed that I could maintain for more than 5 minutes (11 km / h), his heart rate was barely beating. He could run at this pace for hours, I could barely run for 5 minutes.
It’s the difference between Joe Runner and Meb Keflezighi, the ability to achieve speed and endurance that blows the mind, tires the body and pounding the heart.
These people have generally been trained from an early age and benefit from coaches and adapted climatic environments (high altitude training) to enable them to reach the next level. They also have a very strict meal regiment and cannot afford to indulge in the simple pleasures of life (beer – wine – cheesecake …) without paying a high price in terms of performance.
If you are an elite runner and would like to submit an article, please do so here. I will be happy to link to your website.
Anyway, I have to run.
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Rémy-Marc Beauregard is a seasoned runner who provides advice on running, training and nutrition. www.gottorun.info
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