Having a purpose for every run helps you get fitter, faster, and more focused BY: Meghan G. Loftus
photo courtesy of www.siguecorrer.com
FOR TODAY'S RUN, how far are you going, how fast, and with whom? If you're following a structured training plan, you know the answers. But plenty of runners make those decisions as they head out the door based on the weather, time constraints, and how they feel. If your goal is to improve, before lacing up your running shoes, ask yourself: What is the purpose of this workout?
"The importance of knowing your goals per run is to balance your arsenal of attack when racing." says Miguel Lopez, ITU level 2 multisport and running coach. If you want to get fitter and faster, having a goal for the day - and sticking to it - will develop the physiological systems that makes you stronger. Without it, you risk doing too much, too little, or just enough to stay in a workout rut. "You run a specific pace because you're trying to achieve a specific physiologist and running coach in Atlanta. "Respect the purpose of the workout, "Here's how to reap the rewards of whatever is on your agenda.
"The importance of knowing your goals per run is to balance your arsenal of attack when racing." says Miguel Lopez, ITU level 2 multisport and running coach. If you want to get fitter and faster, having a goal for the day - and sticking to it - will develop the physiological systems that makes you stronger. Without it, you risk doing too much, too little, or just enough to stay in a workout rut. "You run a specific pace because you're trying to achieve a specific physiologist and running coach in Atlanta. "Respect the purpose of the workout, "Here's how to reap the rewards of whatever is on your agenda.
You're running today to...
BUILD ENDURANCE
Run long and slow. These runs force your heart and lungs to adapt to working overtime, which beefs up your cardiovascular system. The prolonged impact strengthens muscles, joints, and connective tissue.
THE WORKOUT--> Once a week, run one and a half to three times longer than you typically run. Every three weeks, increase the distance by 3.2km.
RUN BETTER. If you're running to build speed, do short intervals on a small hill. Uphill sprints put less stress on the joints and muscles when you land.
You're running today to...
GET FASTER
Run one of three types of speed workouts: short, all-out intervals; longer intervals close to race pace; or short periods of faster running (fartleks). "Speed workouts are necessary to improve personal record times," says Gilbert Tan, a physiatrist at Pain and Rehab Care, SM North EDSA.
THE WORKOUT --> Short intervals: Run 15 to 30 secs. all-out up a short hill. Jog down, then rest one minute.Repeat twice. That's one set. Do two to three sets, with 3mins. rest between sets. Long intervals: Run 400meters (a quarter mile) at 5-K pace. Jog or walk one minute. Repeat two to four times for one set. Rest 3mins. Do two to four sets. Fartlek: Run one to two minutes easy. Continue this ratio for a total of five to 13kilometers, including a warmup and cooldown.
Your running today to...
MIMIC YOUR RACE
Practice your overall race strategy, including your warmup and fueling , while running your goal pace and.or running a route that stimulates the course. "Teaching your body to get used to the pacing, nutrition, and course you'll be doing will give you a mental edge and lessen the gueswork on your big day," says Lopez.
THE WORKOUT --> If you're running a 5K or 10K, do a goal-pace run of half the race distance, plus an easy 1.6km warmup and cooldown. Haf-marathoners should work up to six to eight kms.; marathoners, between 10 to 20 kilometers.
You're running today to...
SHED STRESS
Leave the watch at home and forget about pace or mileage. Stress can cause physical symptoms like muscle tightening. A difficult workout can be dangerous because you'll be more prone to injury due to muscle tightness and fatigue, says Tan.
THE WORKOUT --> Hit the trails. A 2010 study published in Environmental Science & Technology found that exercising in nature improved self-esteem and mood. This leads to better running times, says Tan.
Your running today to...
SOCIALIZE
Be flexible. Depending on your running buddy, social runs can be a breeze or a challenge. Slower friends can help keep your pace in check on easy days, and a few faster friends can help you push limits and boost your fitness. It minimizes boredom on the runner's part and increases his chances of keeping the sport as a regular exercise, says Tan. "Running with friends may also lead to a certain level of friendly competition, which indirectly improves running times," he adds.
THE WORKOUT --> Plan to do your recovery runs with slower friends. If you're joining someone faster for a social run, make sure it's not your longest run of the week. "It's better to run with someone who has the same pace as you," says Lopez. "If you plan to run with a person who is lower than you, do so during your recovery runs. If you want to push yourself, run with someone a bit faster."
(RUNNER'S WORLD OCT-DEC.2011 ISSUE)
BUILD ENDURANCE
Run long and slow. These runs force your heart and lungs to adapt to working overtime, which beefs up your cardiovascular system. The prolonged impact strengthens muscles, joints, and connective tissue.
THE WORKOUT--> Once a week, run one and a half to three times longer than you typically run. Every three weeks, increase the distance by 3.2km.
RUN BETTER. If you're running to build speed, do short intervals on a small hill. Uphill sprints put less stress on the joints and muscles when you land.
You're running today to...
GET FASTER
Run one of three types of speed workouts: short, all-out intervals; longer intervals close to race pace; or short periods of faster running (fartleks). "Speed workouts are necessary to improve personal record times," says Gilbert Tan, a physiatrist at Pain and Rehab Care, SM North EDSA.
THE WORKOUT --> Short intervals: Run 15 to 30 secs. all-out up a short hill. Jog down, then rest one minute.Repeat twice. That's one set. Do two to three sets, with 3mins. rest between sets. Long intervals: Run 400meters (a quarter mile) at 5-K pace. Jog or walk one minute. Repeat two to four times for one set. Rest 3mins. Do two to four sets. Fartlek: Run one to two minutes easy. Continue this ratio for a total of five to 13kilometers, including a warmup and cooldown.
Your running today to...
MIMIC YOUR RACE
Practice your overall race strategy, including your warmup and fueling , while running your goal pace and.or running a route that stimulates the course. "Teaching your body to get used to the pacing, nutrition, and course you'll be doing will give you a mental edge and lessen the gueswork on your big day," says Lopez.
THE WORKOUT --> If you're running a 5K or 10K, do a goal-pace run of half the race distance, plus an easy 1.6km warmup and cooldown. Haf-marathoners should work up to six to eight kms.; marathoners, between 10 to 20 kilometers.
You're running today to...
SHED STRESS
Leave the watch at home and forget about pace or mileage. Stress can cause physical symptoms like muscle tightening. A difficult workout can be dangerous because you'll be more prone to injury due to muscle tightness and fatigue, says Tan.
THE WORKOUT --> Hit the trails. A 2010 study published in Environmental Science & Technology found that exercising in nature improved self-esteem and mood. This leads to better running times, says Tan.
Your running today to...
SOCIALIZE
Be flexible. Depending on your running buddy, social runs can be a breeze or a challenge. Slower friends can help keep your pace in check on easy days, and a few faster friends can help you push limits and boost your fitness. It minimizes boredom on the runner's part and increases his chances of keeping the sport as a regular exercise, says Tan. "Running with friends may also lead to a certain level of friendly competition, which indirectly improves running times," he adds.
THE WORKOUT --> Plan to do your recovery runs with slower friends. If you're joining someone faster for a social run, make sure it's not your longest run of the week. "It's better to run with someone who has the same pace as you," says Lopez. "If you plan to run with a person who is lower than you, do so during your recovery runs. If you want to push yourself, run with someone a bit faster."
(RUNNER'S WORLD OCT-DEC.2011 ISSUE)