Training Tips
Keep a Running Journal
The best way to know where you're going with your training is to see where you've been.
Keeping a personal journal of your runs helps you track your progress, avoid past pitfalls
and even inspire you to new accomplishments. Your journal can be as simple as a few dashed
notes of the distance and time you ran each day, or more detailed with lengthier entries
about your route, the way you feel, and the stuff you thought about on the run.
Fun with Fartlek
As fun to run as it is to say, a fartlek workout is a kind of informal interval session
and a great way to incorporate speedwork into your routine when you want a change from the
track. "Fartlek" is Swedish for "speed play" and consists of bursts of
speed in the middle of a training run. After warming up, run at an easy training pace,
throwing in bursts of speed for various distances throughout the run. Vary the speed and
times of the speed sections, from as short as 15 seconds to as long as two or three
minutes. Between these bursts, allow yourself enough recovery time to match roughly 2/3 of
the effort time. The recovery pace, though, should be faster than the recovery jog you
might do during intervals on the track; keep it moving at an easy training pace.
On the Surface
Treat your feet by avoiding rock-hard surfaces like concrete sidewalks; aim instead for
grass or dirt trails. Find surfaces where the ground will absorb more shock, instead of
passing it along to your legs, but try to be consistent. A sudden change to a new running
surface can itself be a cause of injury.
RICE Is the Key Ingredient
Most running injuries respond well to the "RICE" treatment: Rest, Ice,
Compression, and Elevation. Ice the trouble spot for ten minutes on, then ten minutes off,
repeating as necessary. You should ice as soon as possible after you have been injured,
and immediately after a run if you are running with an injury. Combined with compression
(with a cold pack, for example) and elevation, icing goes far to reduce pain and swelling.
Heat should only be applied to an injury after the inflammation is gone, probably after
about 72 hours. If your swelling has gone down quite a bit, but there's still a little bit
of inflammation, try alternating heat and ice after a few days of ice-only treatment.
The Runner's Recovery
Returning to running after a brief layoff? A general rule of thumb is that it takes
about two weeks of "retraining" to come back from every week in which you do no
exercise. Go easy on yourself during this period. Don't let your ego convince you that you
should immediately be able to run as you did before. If you've been off the roads for only
a week or two, start at about half the distance you were running before the injury. You
should be able to build back to your former level in two to four weeks.
Ditch the Stitch
Every runner has experienced the dreaded side stitch, a sudden sharp pain in the side
of the upper abdomen at the base of the ribs. The pain is caused by a spasm of the
diaphragm, the muscle that controls your breathing. A stitch will usually go away quickly
after slowing down or stopping, but even on the run, you can often make it go away by
bringing your breathing into careful control.
Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing
it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily.
To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as
you land on your left foot. Click here
for more about side stitches.
Nighttime running
When running at night always wear reflective clothing. You should also run facing
traffic so that you can react if a motorist comes close. Try to stay off of busy streets
and never assume that the motorist can see you.
Boring is good
Get into a routine. Like anything else, a running program is easier if it becomes
routine. Set aside a certain time each day that is designated as your running time.
Expect some soreness
You may experience some soreness. This is normal. However, if you experience sharp pain
it is best to stop and see a coach or doctor before continuing your training program.
Hills are your friends
Incorporating hillwork into your weekly training will help strengthen your legs and
ankles. If you live in an area without hills, consider using a treadmill or stadium stairs
to simulate uphill running.
Don't Break the Speed Limit
Weekly speedwork should be between 5 and 10-percent of your weekly mileage. For example
if you are running 25 miles per week, you should not exceed 2.5 miles of speedwork. When
using this formula, factor in all high intensity runs for the week as speedwork.
Too much, too soon
Don't over do it! This is the classic mistake made by most new runners. Stick to a
progressive schedule, even if it seems a bit easy at first.
Run with company
Find a running partner. Running is easier when done with a friend.
Smart recovery
Use your days off wisely. These days are meant for recovery, therefore it is important
to spread them out. If your schedule calls for two off days, don't take them on
consecutive days -- spread them out.
Warming Up
Stretching
is important, but never stretch cold muscles. Before you begin your stretching routine jog
lightly to warm-up your muscles.
