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Running is easy, you have been doing it since you were a little kid, and it was fun and easy, party because you probably did not think about it very much.
I hope it is still easy and fun, but if you took off a little too much time it may have become more difficult than is was years ago. You can still have fun and run happy. It may take some time to build your endurance and speed, and there are so many tools and toys to make it interesting and enjoyable. But that said, the most important and perhaps the most challenging thing is to make the time to just get out and run for fun at a nice location; be it the mountains, a park, or the Jordan River Parkway. A lot is now being said about 'natural running' or 'barefoot running' or 'Good Form Running', but these are simply ways to make running more enjoyable. There is a lot of good to be said about proper form to improve running efficiency and enjoyment, and with a little form coaching and perhaps lighter, lower-profile footwear, a little time, thought, and effort can make runners feel like kids again.
So, is there one correct way to run? No. As humans, all of our bodies are different in so many ways; not only in height and weight, but also in bone structure and musculature. Combine that with the fact that some have been running their whole lives and others are just starting a 5K or fitness program at middle age (I am middle aged), so running will be and feel different for all of us. That said, there are correct or better ways to run, and there is such a thing as bad form which may cause injuries or decrease enjoyment.
Proper footwear can be very important for many runners to maximize enjoyment: and proper form, strength, and flexibility will improve speed and endurance; but the most important part of running and racing well is wise, planned, thoughtful training. Without proper training (time & miles, stress & recovery), running and racing will not be as fun as it could be, and could even be no fun or painful. Just like one would not or should not aggressively dig a ditch, shovel snow, or chop wood for an hour or more, one typically would not or should not run a race without proper gear and preparation, unless discomfort is the goal. Add to that proper rest and recovery, nutrition, strength and flexibility training, and an occasional massage, and you will be running and feeling as good as ever (relatively).
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Marathon Check List
GALLOWAY MARATHON TRAINING GROUP
10K Training Guide
Marathon Training Guide
10 Race-Day Preparation Tips
What to Do Before Your 5K
You've signed up, you've logged the training miles and race day is almost here! Taking on your first 5K can be both an exciting and nerve-wracking experience. Here, find the best tips when it comes to running for beginners. These will help you maximize the enjoyment out there—and make your first 5K fun, fast and stress-free.
1. Get your z's two nights before.
Pre-race jitters tend to strike the night before the race, interrupting yoursleep. When it comes to running for beginners or even experienced racers, trust that this is normal and will not influence your race. Prepare yourself instead by getting quality sleep two nights before the race and taking that day completely off from any activity.
2. Keep it light.
During race week, your running mileage should decrease. At this point, your training is really about "storing up" rest so your legs are ready on race day. During the week, include 2 to 3 short runs with a few, small pick ups—short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race—to keep your legs fresh. Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to 5 pick ups under 45 seconds to sharpen your legs.
3. Fill the tank.
On race morning, be sure to eat the breakfast you've practiced in training. Aim to eat about 2 hours prior to the race. Keep it simple—a bowl of oatmeal with dried fruit, a sports bar, bagel with peanut butter.Eat something high energy and easily digestible. Be sure to include hydration—water, sports drink if it's warm outside to give you the electrolytes you need, and coffee if that's part of your normal routine.
4. Get there early.
There's a lot to be done on race morning including parking, packet pick-up, waiting in line for the restroom, warming up. Arrive at the race site 60 minutes prior to the start—knowing where you can park, what time packet pick-up closes (if you couldn't do it the day before) and where to go for the starting line.
5. Warm it up.
About 25 minutes prior to the race, get warmed up. Start with a 10 minute easy jog, then slowly build your pace for 5 minutes. Then, include up to 5 short pick ups under 30 seconds at race pace. Gently stretch any tight muscles after your warm up.
6. Get in line.
The starting line can be crowded and nerve-wracking with so many people and different paces. Starting in the middle to back of the pack is safe for most beginners. You will start with those around your pace and you will have many more ahead of you to chase down.
7. Pace yourself.
Most racers give their best effort in the first mile leaving two more to go! Aim to negative split your effort on race day—that simply means finishing the second half of the race faster than you ran the first half. Start conservatively and build your effort throughout the run. When you start out too fast, your body works too hard too soon and fizzles after the first mile, making your overall time slower, not faster. In the last quarter mile, kick it in to the finish line to finish strong.
8. Keep it positive.
When things get tough, it's common for the little voice in your head to start telling you all the reasons why you will fail or why you should slow down. Often, having a positive mantra for the race—such as "I can do it" or "Fast feet to the finish line"—will distract you from any pain and keep you focused. Practice these affirmations during your harder training sessions so they become automatic on race day.
9. Breathe.
On race day, let go of any comparisons to other runners and release any worries or doubts. You've done the training and if you have the desire to get to the finish line, you will arrive. At the starting line, take a few deep breaths and assure yourself that you have what it takes to cover 3.1 miles. Revisit your best training sessions to find the confidence you need.
10. Capitalize on the high.
The post-race high can be exhilarating. Capitalize on it to keep your momentum going and set new goals for the next finish line, wherever that might be. Sign up for another run race a few weeks later to keep yourself motivated to continue with your new habits, to test your progress or just to have fun.
This article originally appeared on Shape.com.
Marathon Check List
Four steps to perfect marathon fueling
By Kim Mueller, M.S., R.D.
For Active.com
February 09, 2006
New Year's resolutions have been set and many are embarking on their first marathon training program as a result. In order to maximize performance, it's essential to fuel yourself properly during training and racing, especially when runs are prolonged (90 minutes or more).
As a nutritionist, I've found that many runners tend to overestimate how much they need, causing them to overeat during the day and gain unwanted weight during the season. And eating too much during training can trigger a multitude of stomach issues (e.g., nausea, diarrhea, vomiting, side stitches, sloshing) and ultimately hinder your performance.
Below is a step-by-step guide to help you determine your total calorie needs during training runs, and your target calorie replacement needs based on your race pace. Happy running trails!
Determining your total calorie needs
Step 1: Determine running calorie expenditure per mile
0.63 x body weight (pounds)
Step 2: Determine goal race pace or how many miles per hour you'll cover
Example: An eight-minute miler will cover 7.5 miles/hour
Step 3: Calculate hourly expenditure based on goal race pace
Example: An eight-minute miler would multiply 7.5 by the figure from step 1.
Step 4: Determine hourly calorie replacement needs
0.3 x the figure from step 3 (Note: Research shows runners can physically absorb about 30 percent of what they expend.)
Sample case study
John is a 200-pound marathoner preparing for the Rock 'n' Roll Arizona Marathon with a goal of breaking the three-hour mark. He's had issues with premature muscle fatigue and cramping during previous marathons, which has led him to seek nutritional advice for race-day fueling. We used the guidelines specified above to help calculate and devise the perfect nutrition plan for his needs.
Step 1: John's calorie burn each mile:
0.63 x 200 lbs = 126 calories/mile
Step 2: John's goal marathon pace:
John's goal marathon pace to break three hours is 6:50 per mile, which means he'll be running 8.78 miles per hour.
Step 3: John's hourly expenditure based on his goal marathon pace:
8.78 miles per hour x 126 calories per mile = 1,106 calories burned per hour
Step 4: Goal calorie replacement after 60-90 minutes of racing:
0.3 x 1,106 calories = 331 calories/hour
Step 5: John's calorie replacement:
The first 90 minutes of the marathon, John plans to use the course-provided water at aid stations to maintain hydration. After 90 minutes, John's goal is to consume approxiamtely 330 calories per hour until he finishes, which means he'll need approximately 500 calories.
In order to simplify his nutrition, John customized his sports drink through a company called InfinIT Nutrition. Each serving of his sports drink contains 160 calories, 40 grams of carbohydrate, 375 mg. sodium, 110 mg. potassium, 30 mg. magnesium and 15 mg. of calcium.
John will carry three heaping servings of his InfinIT in a large gel flask topped off with water. He'll take shots of the concentrate every 10 minutes along with course-provided water so that he'll consume two servings between 1:30 and 2:30 and the final serving between 2:30 and the finish line.
Kim Mueller, M.S., R.D., is a competitive endurance athlete who provides nutritional counseling and meal planning to athletes all around the world. For more information on her services, go to www.kbnutrition.com, or contact her at kim@kbnutrition.com.
Copyright ⓒ 2006 Active Network
The Couch-to-5K Running Plan
This beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
By Josh Clark Posted Wednesday, 25 October, 2006, Cool Running
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.
Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.
The Cool Running Couch to 5K program is now available for download in Active Trainer. It's the same program that has helped thousands of runners across the finish-line, published to your personal online training calendar. Active Trainer allows you to log your progress against the program. Try the program today!
Organized training groups, such as the Salt Lake Fit, Salt Lake City Track Club, Loco Motion Running Club, Desert Sharks Tri Club, Triple Threat Tri Club, and Team in Training, receive a 10% discount* along with the Treehouse and Lifetime fitness clubs.
Join the Wasatch Running Club and get *15% off all regularly priced products. WR Club members also get sale prices a day early and 20% off WRC branded apparel.
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