Running Basics

Somehow I got this label that I'm a "runner" which I find amusing because I've only been running regularly for a year and compared to the hardcore runners in my age group I'm as slow as a giraffe on qualudes. I don't consider myself a runner. I run to supplement my other training and think it's an important part of being a well rounded athlete. Primarily. my training combines the functional movements stated on the bottom of the Crossfit Regina Site, "Run, Jump, Squat, Lift, Throw". However, in my non-crossfit training I include biking and swimming and the run training is more focused on distance running. I think I've made some significant progress this year going from not being able to run 5k to running two half marathons and I thought I'd share some advice that could be used to put together a basic running plan.

New to Running

If your just starting running the following advise is for you.

Shoes: don't cheap out on the shoes

If you run in bad shoes the chances are you'll quickly find yourself in so much pain your running career will be short lived. Go to a running store and have yourself fitted. If the price of the shoes you end up liking will force you to take a 2nd mortgage note the shoe and the size and see if you can find them for less money on a site like Zappos or maybe get last years model at a discount store. If you don't live near a running store you really need to figure out if you need a support shoe. You can find some information on this at the Newton Runners Site. However, in very general terms you stand in front of a mirror with bare feet and bend your knees and your ankle rolls to the inside; or, you have a low arch, you are an over-pronator and might want to consider a support or stability shoe.

Build a base and don't get injure right out of the gates

The biggest mistake I made in the past when deciding to take up running is that I would try to go from no running to running a 4 to 5k in a few weeks. The result is that after a few weeks I would end up injured and stopped running.

If your new to running go at it slowly and gradually let your legs and their associated joints become adjusted to the stress of running. I started running again a year ago when my wife asked me to do the learn to run program with her at one of local running stores. I found it boring and felt a bit like a loser stopping to walk every minute but you know what after a few weeks it got more challenging and I managed to keep running without injury. Therefore, if your new to running or starting up again after a lengthy break I would suggest something like the following to build up your base.

Perform the following 2 or 3 times a week
Week 1 walk 2 minutes run 1 minute
Week 2 walk 2 minutes run 2 minutes
Week 3 walk 1 minute run 2 minutes
Week 4 walk 1 minute run 3 minutes
Week 5 walk 2 minutes run 4 minutes
Week 6 walk 1 minute run 5 minutes
.. and so on until you can run 10 minutes without stopping.

Of course if you can already run 2 or 3 minutes comfortable start at week 2 or 3 just remember to build your base slowly.

Running Further

If all you want is to be able to go for a nice slow 5k run to clear your head and get a little exercise your pretty much there once you can run 10 minutes. Just keep going for a run 2 or 3 times a week until you can meet your distance goal. However, if your looking to run farther you need to keep building on your base.

I like to run for time over distance when base building. It's easier and doesn't require me to plot out a pile of different running routes. For example, let's assume that you can run an hour non-stop at a slow pace and want to do a half marathon or marathon. I would suggest the following until you can run a slow easy pace for 3 hours.

Run once a week
Week 1 run for 1:15:00
Week 2 run for 1:30:00
Week 3 run for 1:45:00
Week 4 run for 1:30:00
Week 5 run for 1:45:00
week 6 run for 2:00:00
Week 7 run for 2:15:00
Week 8 run for 2:00:00
Week 9 run for 2:15:00
Week 10 run for 2:30:00
Week 11 run for 2:45:00
Week 12 run for 3:00:00

Note you need to listen too your body, a 15 minute increment can be tough. If you need to drop back 15 minutes earlier, do so, or maybe increase the time in smaller increments. I pushed my base building too fast and ended up running two half marathons instead of one half and one full marathon thanks to an injury that forced me to take a couple weeks off from running.

Running Faster

Cross Training or in My Case Crossfit.

The sprints, squats, jumps, and barbell work found in Crossfit WODs are an excellent way to increase your speed. I know many people who have knocked minutes off their 5k time doing nothing but crossfit. I knocked 13 minutes off my half marathon time doing the same. However. I would not suggest dropping your weekly base run like I did: my legs almost failed me on that 2nd Half Marathon.

Fartleks and Intervals:

You'll see the amusing little word, "Fartlek", in most running websites but it took me a little digging to figure out what the difference was between Fartlek training and Interval training; here's what I found. An interval is when you run a specified distance at a high intensity (fast) take a break and repeat while with a Fartlek you run a specified time at a high intensity and then slow back down to your easier pace; no stopping your just slowing down and speeding up periodically. Both are good training to increase your speed.

Hill Intervals:

Similar to Fartleks but throw a hill in there for fun. Find a fairly big hill, run up as fast as you can and run down slowly down, repeat 5 to 10 times.

Tabata Running:

This is the only running that I like to use a treadmill for; figure out the pace you can run 5km. Set the treadmill up on a 12% incline and set the speed to your 5km pace. Jump on and run for 30 seconds, jump off and rest for 10 seconds, repeat 4 to 8 times. Trust me this one will kick your ass it's way harder than it sounds.

Tempo Run:

This run is done to increase the distance you can run at a higher rate of speed. Figure out how fast you want to complete your run and what pace you will need to maintain to accomplish that time. Go out and run a slightly faster pace than you calculate for as long as you can, you should be able to maintain that pace for at least 15 minutes if not reduce the speed. The idea is you want to run for a period of time outside your comfort zone.

Putting it All Together

I would suggest doing at least 2 runs a week more is better but if your hitting a Crossfit WOD 3 to 4 times a week more than 2 can be a challenge.

Schedule one long Base Run per Week:

If you plan to run distances greater than 5km (assuming you can run 5k or more now) you need to maintain and develop your base run first. Distance running puts a lot of strain on all the joints, tendons, ligaments, and muscles found in our legs and if you don't condition your legs for that kind of repetitive stress I can almost guarantee you'll find yourself injured sooner than later.

Schedule one or more Speed Development Runs per Week:

I would mix it up do some Fartlek's on one run then next time maybe some Hill Intervals. If it's crappy outside than jump on the treadmill for some tabata running. Don't forget to throw in a Tempo run periodically. The idea is to keep the legs guessing, if you do the same thing all the time your body will adapt and you'll quickly plateau.

The Off Season

Unless your uber running guy there's going to be a few months of the year were you are not focused on running. For example, I'm pretty focuses on swimming at the moment so I don't drown when I attempt a half iron man next summer. However, I don't want to start at ground zero next summer so plan to follow the base run pattern adjusting the time between 1 and 2 hours with 15 minute increments every week. I think stopping your run training entirely for a full season is comparable to crash dieting, not a good idea.