Runners Training

While finishing a marathon might be on many people’s life to-do list, in truth the distance isn’t for everyone, particularly beginners. That’s where the half marathon comes in.

Participating in a 13.1 mile race can provide a sense of real accomplishment, without the months of training, time and physical toll that marathon preparations require. Anyone who currently gets some type of aerobic exercise several times a week can be race-ready in 8 to 10 weeks.

If you’re currently in-training or thinking about participating in a half-marathon, Kenyan Way, coach, and former Olympian, Sean Wade, shared these training strategies with us:

* Run long runs at a pace that allows you to complete the second half of the race faster than the first half, also known as a ‘negative split’. Start the runs at a pace that is at least one minute slower than the pace you will finish the run. If you have to walk, you’re running too fast.

* Beginners should do all their runs at a relaxed, conversational pace, about 30 to 60 seconds slower than the goal race pace. More experienced runners should complete 85 percent of their runs at that pace and incorporate speed work into the other 15 percent.

* Save it for another day. “No one workout will make you-but it can break you,” Wade says. Do not speed up at the end of the runs or race nearby runners. Consistent, injury free training is the key.”

For more great tips from Springbak, visit the official Springbak website at www.springbak.net
Performance Boosting Springsoles / Insoles – Run Faster, Jump Higher, Lessen Fatigue

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Running is one of the best forms of exercises that you can do. It is a great cardiovascular workout and really tones you up as well. For a beginner, or for the rest of us who haven’t ran in years, running can be a little intimidating. Here are a few tips for beginners runners, or those of us that hasn’t been too active for awhile.

1. Clothing is more important than you think. if you are going to get serious about running you need the right gear, right! The single most important piece of apparel is your shoes. You need excellent running shoes to run in otherwise you will do damage to your feet or you will not be able to run very far. So, don’t skimp here, get the best ones you can afford. Secondly, cotton socks will give you blisters-it is best to get socks especially designed for running. For women, it is also essential to get a supportive bra to hold everything in place comfortably while you run.

2. Half of the battle is motivation. Running is not easy, especially when you first start out. Half of the battle is getting the motivation to train and also be patient with yourself. You can’t expect to run a marathon within the first couple of weeks or even months of training. If you have the motivation and patience to train your body slowly, you will eventually be able to reach your fitness goals.

3. Nutrition is key. As with any physical activity, what you feed your body has everything to do with performance. Eating balanced meals and staying away from fatty foods is going to help your running develop. Also, for each pound you lose the easier running becomes. You will find that once you start to eat healthy you will feel so great that you won’t go back to your bad food habits.

Many people find that joining a running group is a good introduction to the sport. It can be hard to start out by yourself and often times the motivation is missing. if you don’t want to join a running group, find a workout buddy that is about the same physical level as yourself so that you can train together.

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The word Fartlek is Swedish for speed play, and is one of my favorite workouts. The workout is fun and adds variety to your routine.

First, find a semi-soft surface: a rubber indoor track, park or the beach would be ideal. Warm up by jogging 15 minutes and then do five to eight easy strides for about 80 meters. Also, do two to three backward strides for hamstring injury prevention. Next, do a variety of short, medium and longer distances for your fast running.

It’s very important to mix up the fast segment of your program to include to include quick running bursts. The fartlek phase can last any amount of time that you choose, depending on your athletic ability and training level…just don’t overdo it.

Finish up your routine with five or ten minutes of easy jogging and look forward to next week!

You’ll be amazed how easy and fun it can be to get into great running shape. Have fun! – Mark Vona  GM Springbak Inc.

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