Training for the Big Run
Follow these 10 tips to make your next run your best and your farthest.
Step 7. Feel the need for speed?
Speed training involves intervals of running at faster-than-training speed,
Bakoulis says. "Training pace is a conversation pace -- meaning that you
can hold a conversation while doing it," she explains. "Don't introduce
speed training until you can run 20 to 30 minutes at a conversation pace,"
she says. Remember, "if your goal is just to finish whatever race you have
set your sights on, speed training is not necessary," Bakoulis says.
However, "if the goal is to maximize performance, then speed training is
important." Speed training gets your body used to racing conditions. Many
road runner clubs offer speed-work classes, or you can do it yourself by
sprinting the stretches and jogging the curves at your local high school once a
week during training.
Step 8. The long and short of it.
The basics of any training program involve a combination of
hard runs, easy runs, and long runs. "Alternate your days with hard runs
and easy runs," Bakoulis says. "You can do this by running every other
day or by running roughly twice as much on the hard days as the easy days."
Don't add miles to implement the hard runs. Instead, figure out how many miles
you are doing now and divide them up so that you are running more on the hard
days, less on the easy days. Get it?
As the race or marathon gets closer, start gearing up for a
long run. "For a marathon, a long-run is 18 miles or more, but a long run
is shorter when training for a 5K, 10K or another race," she says.
Before your run, do any type of exercise -- a light jog,
calisthenics, a bicycle -- until you break a sweat, says Lewis Maharam.
"Muscles are like taffy. When they are warm they stretch, and when they are
cold they break." Also stretch out important muscles -- your hamstrings,
quadriceps, calves, and iliotibial band -- before and after your run. "This
will not only improve flexibility but prevent injury," he says.
Step 9. Rest your body and your feet.
"It's really unnecessary for 99% of runners to run every day of the
week. Most people should take at least one, if not three days, off each
week," Bakoulis says. "And you don't have to run every day either."
Instead, try "non-impact activities such as cycling, swimming, using the
elliptical trainer at a gym, or any activity that is not causing you to pound
your feet at least once a week," she says.