You need to crawl before you can walk and you need to walk before you can run. Follow these three programs for a couple of months and you'll feel the difference. You'll increase your running time, speed, leg strength, and be ready to move on to the next level.
There's no complete book or website on running. To quote Jerod Neas in the February 1998 Runner's World, "Whatever works for you is what you?ve got to do." Here are tips on running as employed by the Sojourner Running Club of Utah:
Running many miles per week will help make you a better runner. However, running long distances without any intensity or variety may build your base, but only teach you to run slow. Weekly training sessions should be in many forms:
Long endurance runs once per week, with a day off either before or after this run. If at all possible, this run should be with a group to help you maintain your motivation. As you prepare for a marathon, from an established weekly mileage base, you should increase your distances a few miles a week. Eventually, you should complete a series of at least 18-20 miles, with each being no more than 3 hours. These longer runs should be completed no later than 2-3 weeks before your race, since you will need to taper just before the race.
Build strength through hill work (e.g., either repeated intervals up short hills or longer hill runs). Do not neglect the downhill portion of this training - since this strengthens other muscles.
After you build your strength, other sessions should be devoted to improving your times. The main ones used by the Sojourners include:
- Tempo runs - these runs are longer runs broken up into speed intervals at around 80% of 10 Km pace. Sojourners make no concessions to topography.
- Speed Workouts - these runs are primarily run on a track and include various interval repeats such as a series of 220?s and 440?s, or Yazlo?s 880?s (10 intervals all at marathon pace). These sessions should continue up to a few days before your target race, with a gradual reduction in series. A speed interval variation used by the Sojourners is to run track straight aways at maximum speed, while jogging the curves.
- Races - running a series of 5K?s, 10K?s, and even half marathons can be used as speed workouts. This will also build your confidence.
While running many miles per week will help make you a better runner, it will not necessarily make you the best runner that you can be. To achieve this goal you must do any or all of the following:
Begin all runs with stretching exercises. Stretching before a run is inherent to limbering up muscles, and helps to avoid injuries. The colder the weather the more important stretching becomes. After a run, continue to stretch both before and after your cooldown since this keeps muscles from tightening or cramping.
Cross Training. This can be a variety of exercises. Swimming may be one, but more important is bicycling. Bicycling repeats a low gear will increase your leg turnover rate and thereby allows you to run faster. Additionally, bicycle repeats uphill will add to your endurance.
Weight Training. This significant cross trainer not only builds strength and endurance, but will also add to your speed and running form.
- Toe machine to increase ankle and foot strength.
- Leg presses to improve your hamstrings and quads.
- Upper body workouts on a series of machines has been found to improve your long distance runs by 3%-5%.
Running Form. You should always run with your shoulders and arms back, and your arms swinging and helping to propel you forward. Also important is your foot contact - running flatfooted or on your heels will eventually cause an injury. You should land on the balls of your feet, imparting a spring to your leg turnover. Stride is important - a continuous long stride will slow your pace, whereas a shorter stride will increase your leg turnover rate. This should be adjusted for hills (uphill - shorter strides).
Running with a Group. This is probably the most significant speed-builder of all:
- First of all, a group run reduces the monotony, repetitiveness, and the boredom of being alone.
- Other group members will pull you along. By focusing on keeping up with faster runners in the next faster group, you?ll continually improve your time. Essentially, you use the faster runners as building blocks in gaining speed.
- You have a perceived accountability to yourself and to other group members which will drive you to be faster.
- Developing friendships within the group helps to keep running fresh and fun.
Time of day and climate. Get used to running in all types of weather and times of the days - just like races. Cold rain down your neck, ice on your nose, high humidity, or excruciating heat are NOT excuses to skip training.
Equipment. Although running is not an expensive sport, proper equipment is basic to your performance.
- Shoes must be tailored to your body, stride, etc. (e.g., overpronating, heavy runners, lighter weight trainers, toe fit, etc.).
- Clothes should be weather-dependent. Buy synthetics rather than cotton to wick away moisture.
- Dress for current weather conditions.
- All new equipment should be broken in during training, to include dietary supplements.
Diet.
- Fat runners are not good runners. A lower percentage of fat intake versus a higher intake of carbohydrates and protein, along with your running, will lower your weight.
- Another aspect of dieting is your preparation for a race (e.g., depletion, carbo loading, hydration, caffeine, and morning of).
- Test any gels, bars, and sport drinks during training rather than during your race.