Running Thread 2014

For those new to running their are a few common mistakes that many people make. The first is just plain doing too much, too soon. A general guideline reference is to increase mileage about 10% per week, with every 3/4 week being a cutback week of maybe 50-75% of the distance you just achieved. Obviously some people can increase much faster than this, and others will get an injury even following these guidelines. For people new to running its safe to add a day per week until your running 6/7 days a week, stay at the previous weeks number of days if that week felt particularly demanding.

The other common mistake is running too hard. Perhaps because of PE/sports/etc. their is this mentality of "no pain, no gain" when running. This is wrong. Especially for beginner the key is adjusting to running and finding some enjoyment out of it. This probably won't happen if your hammering every run at 5K pace - 10 seconds. If you EVER have to take a break to walk (and its just not immense fatigue from long distance) your running WAY to hard. To give some basic guidelines if you can RACE a mile in:

5:00 - Normal running @ 7:00-7:45 pace/mile
5:30 - Normal running @ 7:30-8:45 pace/mile
6:00 - Normal running @ 8:15-9:00 pace/mile
6:30 - Normal running @ 9:00-9:45 pace/mile
7:00 - Normal running @ 9:30-10:15 pace/mile
7:30 - Normal running @ 10:15-11:00 pace/mile
8:00 - Normal running @ 11:00-11:45 pace/mile
8:30 - Normal running @ 11:30-12:15 pace/mile
9:00 - Normal running @ 12:15-13:00 pace/mile
10:00 - Normal running @ 13:30-14:15 pace/mile
12:00 - Normal running @ 16:00-17:00 pace/mile

For those totally new to running that have been sedentary/non-athletic most their life here is one of the best introductions to running out there: Couch to 5K

For those that have maintained a minimal level of activity beyond being sedentary its reasonable to jump in at 3-4 days a week of 3-4 miles. Progressing by adding a day per week until you reach 6 or 7 days per week. Mileage can be increased from there.

General recommendation for most injuries is if the pain lessens, and perhaps if its mild and doesn't intensify you can continue to run on it. If the pain increases as you run, definitely stop. Nothing like turning a mild case of achilles tendinitis into a long term case of prolonged achilles tendinosis.

You really have to listen to your body on these though. For the non-competitive runner running for fitness, its probably wise to just play it safe and take a a day or two off at any hints of injury. If your training competitively or for an important event then you really just need to try to listen to and judge the injury. Obvious training with anything other than routine soreness runs the risk of turning something minor into something serious, however, if you break training for every possible suggestion of injury you probably won't put together very good blocks of training.

Great general listing of possible running injuries, descriptions, and treatments: The Fix: Primer for Running Injuries

Not gospel obviously, but can help give you an idea of what may be going on the necessary PT to prevent recurrences.

Racing Flat/Flat - Very lightweight shoes designed for long distance racing
Trainer - Standard, heavier, and generally more supportive shoe used primarily for training due to wearing out less frequently than thinner racing flats

Easy Run - light run for general aerobic development; usually can converse easily with a partner, breathing rhythm usually around 2/2-3/3. Typically 60-75% of max heart rate.
Marathon Pace/M-Pace/Aerobic Threshold Pace - usually fastest aerobic pace, obviously pace at which you could run for a marathon. Approx 40-60 second slower than 5K race pace
Tempo/T-Pace Run - A common term that refers to several different run types. Tempo's typically have three popular durations, 20-30 min, 40-60 min, and extended tempos of 60-80 min. Correct pacing is around 5K+20-25 seconds per mile for short ones, 5K+35-40 seconds per mile for the medium, and 5K+50-60 seconds per mile for the longer ones.
Reps - Fast track intervals @ around mile race pace w/recovery time twice that of repeat (400m in 75 seconds = 150 second slow jog recovery). Used to build economy at speed and make fast paces seem easier
Intervals/V02 Max Interval - Longer repeats at slower pace with less recovery. Usually 1:1 recovery/repeat at around 3K-5K race pace (1200m in 3:30 w/3:30 jog recovery).
Long Run - run longer than typical for YOUR mileage. Usually around 20% of weekly mileage (aka runner running 60mpw might run around 11-13 miles for a long run)
Fartlek - Swedish for "speed play". A run that can be pretty much whatever a runner wants. Can involve just picking random targets and running as hard as desired toward them and then recovery for however long you want, or can be structured as in 2 min "ON", 2 min "OFF".
Strides - Short pickups of about 50-100m done anywhere from 400m-1600m race pace. Serve to "stay in touch" with speed and maintain neuromuscular coordination for fast paces. NOT meant to be hard.


Kick - runners strong finish to the end of a race; crucial to winning championship races which are generally slower and more tactical in nature
Tactial Race - typically slower pace, refers to a race in which different runners try to force the race to their strengths. Ex: a super fast runner might want to wait till 100m to go before kicking hard for home, while the slower, but stronger runner might really pick up the pace with 400m+ to go and try to "run the kick out of" the faster runner.
Move - An increase in speed to either pass runners, obtain position, or make a move for the win. It's said you get one move in the 800m, 2 in the 1500m, and 3 in the 5000m/10000m
Surge - Increase in pace of the race by a runner
Stagger - difference in starting places to account for varying radius of the curves in races that are fixed lane or partially fixed lane.
Turnover - basically a runners stride, turnover essentially referring to the length and rate of stride
Cadence - Steps per minute
Mileage - miles run, usually given as a weekly value
MPW, mpw - miles per week
Raw Speed - Most common measure is an athletes 200m time
Speed - Generally refers to top end gear, but for distance runners is often cited as 400m speed. Ex: A world class 800m runner likely has 45-47 second speed
V02 Max - measure of maximum oxygen uptake
vV02 max - Velocity at V02 Max, lowest speed at which an athlete is at maximum oxygen consumption. Usually occurs between 3K and 5K pace
Anaerobic Threshold - inflection point on the lactic acid accumulation curve, at which point blood levels of lacate increase significantly faster. Usually around high end tempo pace, a little slower than 10K pace.
Bonk - usually applies to marathon, occurs when a runner goes out to hard and deplets glycogen too soon resulting in a massive increase in speed and major pace drop off
Elite - top level runner
LSD - long, slow distance
Negative Split - last half of race faster than first
Overpronate - Higher than normal amount of inward roll of the foot
Heelstrike - generally undesirable stride in which the foot lands forward of center of gravity resulting in a braking effect and extra stress
Splits - Times at specific distances. Ex: in a 5K might have splits read every K, in a mile splits might be read every 400m
World Best - best time for an event without official world records, or a non-ratified world record. Ex: marathon world record is 2:03:59, world best is 2:03:02
World Lead - best time run for an event in that calendar year
NR - National Record

**All credit for this goes to Airblade Orange. **

Head

Your head and neck should look as if you were standing still as someone was measuring your height and you want to squeeze in every extra millimeter possible. Your head should be up tall and your eyes should be looking straight ahead. It helps to focus on an object in the near distance that you are aiming for. If you are racing stare at the back of a runner a little ahead of you. Do not stare at the ground because it will likely mess up the form of your midsection.

Arms

While you are swinging your arms visualize there is a vertical line in the middle of your chest. Do not cross any part of either arm over to the other side. Also make sure your arms are not swinging too far to the outside on the other side of your body. Keep your arms swinging between your imaginary vertical chest line and your shoulder. Your right arm should be between your right shoulder and the vertical chest line and your left arm should be between your left shoulder and the chest line.

Keep your elbows bent at about 45 degrees. Your elbows should not be doing much bending or straightening as you are running; keep them at close to 45 degrees the whole time.

Maintain stable wrists throughout your movements. Do not bend them in any way.

Keep your hands in a loose fist. If they are too tight you will be using unnecessary energy and if they are too lose you will look like a not as cool T-1000. Maybe if you're a sprinter you can do the T-1000 with your hands completely straight, but not as a distance runner. I like to keep my thumbs on the top and outside of my pointer finger rather than wrapping around a fist. Your thumb will be straight and pointing away from you if you do it this way. Doing it like this helps me focus on keeping a loose hand and straight wrist.


Chest/Back

Your chest should be just as it would be if you were standing still, straight, and tall. Your back will be straight as well. If you find that you are leaning forward, make sure you are looking ahead of you rather than below you. Also, you may have weak abdominal muscles that prevent you from running up straight and tall. I ran like this for the first couple of years when I started because I had no abs.

Hips

Keep your hips underneath you and forward you as if you're banging a hot girl and you're about to ejaculate. Practice this in front of a mirror without a shirt when nobody else is around or someone you are trying to impress IS around. Keeping your hips forward will help your body drive forward.

Legs


This is where most runners tend to need the most work. You should be hitting about 3 strides per second when you are running at a moderately fast to fast pace. This means that your feet are striking the ground at a rate of 3 steps per second. This is the most efficient way to run for distance runners but is difficult and probably not worth doing if you're not running fast (relative to your own ability). But the next time you are running faster, whether it's a tempo run, strides, or whatever, try this out. Count how many steps you take in 10 seconds. How close is it to 30? You probably need to be taking more and shorter steps.

Pick up your feet as soon as they hit the ground. It sounds obvious but really make an effort to think about this as you are running. The longer your feet stay on the ground the more momentum you are losing. Keep them legs moving fast and forward. Try running in place with this principle in mind.

Pick up your feet higher than where you perceive your knee to be. While some people (usually old people) prefer the marathon shuffle, keeping your legs moving in a more circular manner, you can increase your efficiency as long as you use all of these leg tips together. Just go watch some videos of elite distance runners to get a visual or this or anything else being described. Most elites have excellent form, specifically in the beginning of races before they get too tired. This is another technique that is difficult to do unless you are running fast. But when you are running fast this will make you fast AND smooth.

This last tip can be debated but I'll lay it down anyway. Strike the ground with your mid foot. Heel striking is very common and the normal way most people run when they slip on running shoes. This is interesting because if you run barefoot you will be mid foot striking. Try it out. I am a believer in the benefits of barefoot and minimalist shoe training, but that is a topic for another time. I still think a mid foot strike to be the best bet here. Not only is it the most natural way for humans to run but it also keeps your feet on the ground for less time. Remember that you are fighting inertia and need to keep your feet off the ground and your legs driving forward.