Archive for Distance
Distance Runners: Got Water and Fuel?
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Distance runners: have you considered your water and fuel needs? What about a belt to carry it?
Some of us who run only a little (a happy 2 to 3 miles per outing) occasionally carry a bottle of water along on warm days. But for a distance runner, the need is more intense.
Look at the fuel belt set up in the picture. That belt and its four bottles could potentially add as much as four pounds of extra weight. And a lot of runners question the way the weight is dispersed:
“Topher” asked:
Is it better to use a weight belt or a “Camelback.” Better the weight around the waist, or the shoulders where the straps could rub as my arms move during my run. I am expanding to longer weekend runs and figure I’ll need more than just a water bottle.
Some runners like the Camelback, which is as you might guess, a shoulder harness with water strapped…on your back, like a camel. But most say that set up is best for hiking and shorter runs. The waist and hip belt set up is preferred because it disperses weight off the back and lowers it to the region most built to handle weight in women: the hips.
In addition to greater comfort, many female runners prefer this method of carrying water because the bottles are also easier to clean. They go right in the dishwasher. Which allows you to get back out on the trail with a lot less bother.
How to Gain Distance in Running? Pick Up a Weight!
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How can we gain distance in our running program? One of the cardinal rules of training is that you always focus your energy doing the exercise that you want to enhance your performance on.
In the study, the effects of concurrent explosive strength and endurance training on aerobic and anaerobic performance and neuromuscular characteristics were studied in 25 distance runners, who were split into an experimental group (13 runners) and a control group (12 runners).
All of the runners trained for eight weeks with the same total training volume, but in the experimental group 19% of the endurance training time was replaced by explosive-type training, including sprints and strength drills. After the eight-week training programme, all the runners were evaluated for various aspects of performance. Some of the findings:
*Compared to the controls, the maximal speed during tests improved in the experimental group by as much as 3.0%.
* The increase in thickness of quadriceps muscles after eight weeks was nearly double in the experimental group compared to the controls;
* Importantly, the maximal speed during an aerobic running test, the maximal oxygen uptake (VO2max) and the running economy (how efficiently the runners used oxygen to for any given running speed) remained unchanged in both groups.
The take-away: if you are an endurance athlete whose event also demands brief bursts of high-intensity work, substituting some of your endurance training (up to 20%) with anaerobic work needn’t necessarily involve a drop in aerobic performance, and may even give you a competitive edge.
And if you aren’t competing… something to think about. It may improve the workout as you stress your body out to reach maximum potential.
Starting to Train for a 5K
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Run with a group
Let’s talk about beginning to train for the most basic of races: a 5K. This should be an easy, fun, slightly demanding, but all around great run for beginnings and experts looking for a little challenge.
Starting the Training Program:
Before you begin any fitness program, the first step should be a complete medical exam. You want to make sure it’s safe for you to participate. This is particularly important if you are between 35 and 40 years of age.
Also, do you have enough time to prepare for the race you want to participate in? Depending on your training base, an eight-to-10 week program should be just enough time to prepare to run 30 minutes, which is the approximate time it takes a beginner to complete her first 5K.
If you have not previously been involved in a running program, it might be best to start with an eight-day walking program routine before you begin to run. Remember: running can be a lifetime sport. We don’t want to shoot ourselves in the foot, figuratively, before we get a toe-hold on the fun. (Whew! That was a week’s worth of bad run-puns, right?) The walk program consists of getting out at a fast walk pace for 20 minutes per day for the first four days, then 30 minutes the last four days.
If this causes no problems, next follow a 30-minute circuit of running for two minutes and then walking for four minutes, five times consecutively. This routine should be done three times per week until you are comfortable. Each week, add one minute to the running time and subtract one minute from the walking time. This should continue until the person is running comfortably for the full 30 minutes.
Be Smart
Again, gradual training and attention to safety are the keys to long-term success; and rest time is just as important as the time spent training. When looking for gear, runners should select proper shoes and clothing that fit well and suit the desired fitness purpose. The best running surface is a track. If no track is available, asphalt is better than concrete, and dirt or silt alongside the road is even better. But, when running near areas of traffic, special attention must be given to wearing highly visible, even reflective, clothing.
Have fun
Above all, have fun. You won’t want to continue if you don’t enjoy what you are doing. Make sure you enjoy your running. If you need to slow down, do it. But also remember to push yourself just a little every day. That’s why it’s called training.
Train safe!