How to Develop a

Running Program &

Running Efficiency

ByXXXXXXMasters Runner

Do not copy or reproduce

without permission from

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Twelve Key Ingredients to Twelve Key Ingredients to

Develop a Life Time Develop a Life Time Running ProgramRunning Program

You Will Enjoy You Will Enjoy1. Warm Up and Warm Down1. Warm Up and Warm Down2. Perform Strengthening and 2. Perform Strengthening and

Flexibility ExercisesFlexibility Exercises3. Practice Proper Running Form 3. Practice Proper Running Form

4. Gradually Increase 4. Gradually Increase Workload/Running to Increase Your Workload/Running to Increase Your

Aerobic Base Aerobic Base 5. Build Power with Hill Work5. Build Power with Hill Work

6. Develop Speed by Running Fartlek6. Develop Speed by Running Fartlek7. Balance Aerobic and Anaerobic 7. Balance Aerobic and Anaerobic

RunningRunning8. Use Speed Sessions to Polish and 8. Use Speed Sessions to Polish and

Refine Your Running FormRefine Your Running Form9. Allow Ample Recovery 9. Allow Ample Recovery

10. Maintain Consistency in Running10. Maintain Consistency in Running11. Cross Train11. Cross Train

12. Maintain Proper Nutrition12. Maintain Proper Nutrition

Warm Up & Warm Warm Up & Warm DownDown

• Warming up before running and Warming up before running and warming down after running will warming down after running will improve running efficiency and improve running efficiency and prevent needless injuries.prevent needless injuries.

• Runners should walk or run slowly for Runners should walk or run slowly for a few minutes (two to three minutes) a few minutes (two to three minutes) before you start your work out and before you start your work out and walk for 5 minutes after you finish walk for 5 minutes after you finish your run. your run.

• Walking or running slowly gradually Walking or running slowly gradually increases your heart rate, and warms increases your heart rate, and warms up the muscles and tendons before up the muscles and tendons before running.running.

• Walking or running slowly after your Walking or running slowly after your workout allows the heart rate to workout allows the heart rate to return to normal, prevents dizziness, return to normal, prevents dizziness, and allows the body to cool down.and allows the body to cool down.

• This enhances the effectiveness of This enhances the effectiveness of strengthening and flexibility exercises strengthening and flexibility exercises known as the known as the ““Magic SixMagic Six”” developed developed by Dr. George Sheehan.by Dr. George Sheehan.

15 Running Exercises15 Running Exercises

• Dr. George Sheehan recommends Dr. George Sheehan recommends that runners perform that runners perform strengthening and Flexibility strengthening and Flexibility Exercises before and after Exercises before and after running. running.

• These exercises prevent knee, These exercises prevent knee, shin, and back injuries, and will shin, and back injuries, and will improve running efficiency. Dr. improve running efficiency. Dr. Sheehan recommended six Sheehan recommended six exercises. exercises.

• I have added 9 exercises to I have added 9 exercises to strengthen calves, shins, strengthen calves, shins, hamstrings, hip flexors, and add hamstrings, hip flexors, and add more flexibility. I named these more flexibility. I named these exercises: exercises: ““Fifteen Running Fifteen Running Exercises.Exercises.””

15 Running Exercises15 Running ExercisesPerform Three Sets of Each Exercise Before and After Perform Three Sets of Each Exercise Before and After

Every RunEvery Run

#1 #1

Sit on a bench. Place weight Sit on a bench. Place weight (using line & a 5 pound weight (using line & a 5 pound weight (small frame) or an 8 pound (small frame) or an 8 pound weight (large frame) ) on foot. weight (large frame) ) on foot. Raise toe and hold weight for Raise toe and hold weight for eight seconds. Repeat same eight seconds. Repeat same exercise with opposite foot. exercise with opposite foot. Perform three sets with each Perform three sets with each leg.leg.

15 Running 15 Running ExercisesExercises

Perform Three Sets of Each Exercise Before and Perform Three Sets of Each Exercise Before and After Every RunAfter Every Run

#2#2 Sit on a bench. Place weight (using line Sit on a bench. Place weight (using line

& 5 pound weight (small frame) or 8 & 5 pound weight (small frame) or 8 pound weight (large frame) ) on foot. pound weight (large frame) ) on foot. Raise leg and hold leg straight out for Raise leg and hold leg straight out for eight seconds. Repeat same exercise eight seconds. Repeat same exercise with opposite leg. Perform three sets with opposite leg. Perform three sets with each leg. This exercise strengthens with each leg. This exercise strengthens the quadriceps, patella tendon, keeps the the quadriceps, patella tendon, keeps the patella on the right track, and helps patella on the right track, and helps prevent chondromalacia.prevent chondromalacia.

15 Running Exercises15 Running ExercisesPerform Three Sets of Each Exercise Before and Perform Three Sets of Each Exercise Before and

After Every RunAfter Every Run

#3#3

Lay on Your back. Bring one knee to Lay on Your back. Bring one knee to chest and hold for eight seconds. Repeat chest and hold for eight seconds. Repeat exercise with opposite knee. Perform exercise with opposite knee. Perform three sets. As you continue to run, the three sets. As you continue to run, the back muscles tighten. This exercise back muscles tighten. This exercise keeps back muscles loose and helps keeps back muscles loose and helps prevent back injuries.prevent back injuries.

15 Running 15 Running ExercisesExercises

Perform Three Sets of Each Exercise Before and Perform Three Sets of Each Exercise Before and After Every RunAfter Every Run

#4#4

Strengthen and stretch out your Strengthen and stretch out your calves by leaning and pushing calves by leaning and pushing against a wall or tree. Bring one against a wall or tree. Bring one knee forward. Hold for eight knee forward. Hold for eight seconds. Perform three sets with seconds. Perform three sets with each leg. In order to lean forward each leg. In order to lean forward in running, the ankles, and the in running, the ankles, and the achilles tendon must be strong and achilles tendon must be strong and very flexible.very flexible.

15 Running 15 Running ExercisesExercises

Perform Three Sets of Each Exercise Before and Perform Three Sets of Each Exercise Before and After Every RunAfter Every Run

#5 & # 6#5 & # 6

Do eight crunches and eight elbow Do eight crunches and eight elbow to knee flexes. Perform three sets. to knee flexes. Perform three sets. These exercise strengthens the These exercise strengthens the abdominals and warms up hip and abdominals and warms up hip and knee joints. Strong abdominals knee joints. Strong abdominals keep the core of the body strong, keep the core of the body strong, enhances your breathing, and helps enhances your breathing, and helps prevent back injuries. prevent back injuries.

15 Running 15 Running ExercisesExercises

Perform Three Sets of Each Exercise Before each Perform Three Sets of Each Exercise Before each runrun

#7#7

Place one knee forward and tuck Place one knee forward and tuck the shin underneath. Extend the the shin underneath. Extend the opposite leg back. Hold for 8 opposite leg back. Hold for 8 seconds. Complete for both legs. seconds. Complete for both legs. This relaxes the quadriceps and the This relaxes the quadriceps and the hip flexors. It enables the runner hip flexors. It enables the runner to extend the leg back and to extend the leg back and maximize the extension and range maximize the extension and range of motion in running. Balance on of motion in running. Balance on one leg and hold opposite leg out. one leg and hold opposite leg out. This teaches balance and aids in This teaches balance and aids in the extension of the hind leg in the extension of the hind leg in running. Leaning at the finish wins running. Leaning at the finish wins races. races.

15 Running 15 Running ExercisesExercises

Perform Three Sets of Each Exercise every other dayPerform Three Sets of Each Exercise every other day

#8 & #9#8 & #9

With two hands and one knee on the With two hands and one knee on the ground, hold the opposite leg out. Hold ground, hold the opposite leg out. Hold for eight seconds. In same position, for eight seconds. In same position, point foot upward. Raise foot 6 inches, point foot upward. Raise foot 6 inches, return quadricep to parallel position. return quadricep to parallel position. Repeat 8 times. Perform three sets for Repeat 8 times. Perform three sets for each of these exercises. Repeat for each of these exercises. Repeat for opposite leg. Strengthens buttocks, back opposite leg. Strengthens buttocks, back muscles and hamstrings. Exercises also muscles and hamstrings. Exercises also aids in building power and enhancing the aids in building power and enhancing the hind legs range of motion.hind legs range of motion.

15 Exercises to Run15 Exercises to RunPerform Three Sets of Each Exercise Before and Perform Three Sets of Each Exercise Before and

After Every RunAfter Every Run

#10#10 Standing upright, bring the foot behind Standing upright, bring the foot behind

and hold the heel of the foot next to the and hold the heel of the foot next to the buttock. Hold for eight seconds. Repeat buttock. Hold for eight seconds. Repeat exercise with the opposite foot. Perform exercise with the opposite foot. Perform three sets with each leg. As you continue three sets with each leg. As you continue to run, the hip flexor tightens and to run, the hip flexor tightens and hinders you from kicking the leg and foot hinders you from kicking the leg and foot back. This exercise ensures you will back. This exercise ensures you will have the range of motion to run have the range of motion to run efficiently.efficiently.

15 Running 15 Running ExercisesExercises

Perform Three Sets of Each Exercise Before every Perform Three Sets of Each Exercise Before every RunRun

#11#11Standing on the balls of your feet. Standing on the balls of your feet.

Walk on the balls of your feet for Walk on the balls of your feet for thirty to 60 seconds. Repeat three thirty to 60 seconds. Repeat three times. This exercise strengthens times. This exercise strengthens the calves and the Achilles tendon.the calves and the Achilles tendon.

15 Running 15 Running ExercisesExercises

Perform Three Sets of Each Exercise Before Every Perform Three Sets of Each Exercise Before Every RunRun

#12#12

Walk on the heels of your feet for thirty Walk on the heels of your feet for thirty to sixty seconds. Repeat three times. to sixty seconds. Repeat three times. This exercise prevents shin splints. As This exercise prevents shin splints. As you run, the calves get stronger, but the you run, the calves get stronger, but the shin muscles weaken. This exercise shin muscles weaken. This exercise keeps the muscles in front of the shin in keeps the muscles in front of the shin in balance with the calf muscles.balance with the calf muscles.

15 Running 15 Running ExercisesExercises

Perform Three Sets of Each Exercise Before and Perform Three Sets of Each Exercise Before and After Every RunAfter Every Run

#13 & #14#13 & #14

Do Eight forward leg Kicks (walking or Do Eight forward leg Kicks (walking or running). This prepares the Quadriceps running). This prepares the Quadriceps and hamstrings for running and helps and hamstrings for running and helps

establish the muscle memory for establish the muscle memory for running. Place the leg on a hip high running. Place the leg on a hip high

object and stretch out the hamstring. object and stretch out the hamstring. Hold for eight seconds. Perform three Hold for eight seconds. Perform three

sets. Repeat for the opposite leg.sets. Repeat for the opposite leg.

15 Running 15 Running ExercisesExercises

Perform Three Sets of Each Exercise Before Every Perform Three Sets of Each Exercise Before Every RunRun

#15#15

Do Eight Walking Butt Kicks. This Do Eight Walking Butt Kicks. This prepares the hamstrings for running and prepares the hamstrings for running and helps establish the muscle memory for helps establish the muscle memory for running. It also teaches balance.running. It also teaches balance.

Proper Running Proper Running FormForm

Running with the ProperRunning with the ProperRunning Form will:Running Form will:

• Make running enjoyable and easy.Make running enjoyable and easy.• Help your run countless miles with less Help your run countless miles with less

fatigue and reduce the recovery period.fatigue and reduce the recovery period.• Reduce the probability of injury.Reduce the probability of injury.• Enhance the use of gravity and the Enhance the use of gravity and the

momentum of running to move your momentum of running to move your forward.forward.

• Make you feel like you are riding a bike.Make you feel like you are riding a bike.• Maximize the use of Physics in Running. Maximize the use of Physics in Running.

Driving the knee forward (versus foot) Driving the knee forward (versus foot) and extending your leg behind you.and extending your leg behind you.

• Improve your running times and overall Improve your running times and overall performance in races with less effort.performance in races with less effort.

Proper Running Proper Running FormForm

Proper running form is critical to Proper running form is critical to running efficiency and economy. Once running efficiency and economy. Once you start running, the momentum of your you start running, the momentum of your running will naturally carry you forward running will naturally carry you forward if you stand tall and lean forward at the if you stand tall and lean forward at the ankles and the hips. To help you stand ankles and the hips. To help you stand tall, fix your eyes on a position 60 meters tall, fix your eyes on a position 60 meters ahead of you and ahead of you and do notdo not look down at look down at your feet.your feet.

Proper Running Proper Running FormForm

• The easiest way to ensure you are running The easiest way to ensure you are running efficiently is to think of your self as a wheel. efficiently is to think of your self as a wheel.

• The hips are the center of the wheel and your The hips are the center of the wheel and your feet are the rim of the wheel. The hips should feet are the rim of the wheel. The hips should not move up and down but stay very close to an not move up and down but stay very close to an imaginary parallel line to the ground. imaginary parallel line to the ground.

• Land lightly on the outside of your heel or mid Land lightly on the outside of your heel or mid foot, and pronate to the ball of your foot. As you foot, and pronate to the ball of your foot. As you transfer your weight to the ball of your foot, lean transfer your weight to the ball of your foot, lean forward at the ankle and hip. As your hip and forward at the ankle and hip. As your hip and knee comes forward, drive one knee forward and knee comes forward, drive one knee forward and toe off from the opposite foot on the ground. toe off from the opposite foot on the ground.

• Do not attempt to pick yourself up. This will only Do not attempt to pick yourself up. This will only tighten your calves and Achilles tendon and tighten your calves and Achilles tendon and waste needless energy. Running is a reflexive waste needless energy. Running is a reflexive motion. You will naturally rebound off the motion. You will naturally rebound off the ground. Your hands should remain relaxed and ground. Your hands should remain relaxed and the fingers should slightly tip your running the fingers should slightly tip your running shorts. shorts. ““Toe off.Toe off.”” to maximize your range of to maximize your range of motion.motion.

Proper Running Proper Running Form:Form:

The LandingThe LandingDistance Running TechniqueDistance Running Technique

Land lightly on the bottom/outer edge of Land lightly on the bottom/outer edge of your heel or mid foot and pronate to the your heel or mid foot and pronate to the ball of your foot. As you transfer your ball of your foot. As you transfer your

weight to the ball of your foot, lean weight to the ball of your foot, lean forward at the ankle and hip. Tap the forward at the ankle and hip. Tap the

ground lightly. ground lightly.

Proper Running Form:Proper Running Form:Transfer Weight to Ball Transfer Weight to Ball

of Footof Foot• As you transfer your weight to the ball of As you transfer your weight to the ball of

your foot, lean forward at the ankle and your foot, lean forward at the ankle and hip. hip.

Proper Running Proper Running Form:Form:

Toe OffToe Off• As your hip and knee comes forward, toe As your hip and knee comes forward, toe

off from the foot on the ground. This off from the foot on the ground. This makes running easy because you are makes running easy because you are using the momentum of moving forward using the momentum of moving forward and gravity to carry you forward. The and gravity to carry you forward. The toeing action is the finishing action.toeing action is the finishing action.

Do not Straighten Do not Straighten Your Leg when you Your Leg when you

LandLand• If you straighten your leg when you land, If you straighten your leg when you land,

this will create a breaking action, cause this will create a breaking action, cause hip and back problems, shin splints (as hip and back problems, shin splints (as foot slaps down) and stop your foot slaps down) and stop your momentum from running forward.momentum from running forward.Incorrect Form

Correct Form

How to Increase Your Pace in How to Increase Your Pace in RunningRunning

To increase speed:To increase speed: 1. Widen the circumference of the wheel by 1. Widen the circumference of the wheel by

expanding your stride (reaching farther forward expanding your stride (reaching farther forward with the knee and pawing farther back with the with the knee and pawing farther back with the toe). Like the toe). Like the ““Road Runner,Road Runner,”” all of the major all of the major motion is behind you. Do not straighten the leg motion is behind you. Do not straighten the leg when reaching out in front with the knee. when reaching out in front with the knee. Straightening the leg will cause your foot to slap Straightening the leg will cause your foot to slap the ground, cause a breaking action, and will the ground, cause a breaking action, and will slow your pace. This will also cause shin splints.slow your pace. This will also cause shin splints.

2. Increase the tempo of the arm action. This 2. Increase the tempo of the arm action. This increases the Revolution Per Minute (RPM) of the increases the Revolution Per Minute (RPM) of the stride.stride.

3. Lean farther forward at the ankles and the 3. Lean farther forward at the ankles and the hip after landing. The farther you lean forward hip after landing. The farther you lean forward (after landing) the more gravity will carry you (after landing) the more gravity will carry you forward.forward.

Increasing the Aerobic Increasing the Aerobic Limit (Base)Limit (Base)

By Increasing Your Aerobic Limit (Base)By Increasing Your Aerobic Limit (Base)

Running will Become Easier and You Running will Become Easier and You will be able to Run Farther and will be able to Run Farther and

Faster.Faster.

Aerobic Running: According to Arthur Aerobic Running: According to Arthur Lydiard in his book, Lydiard in his book, Running the Running the Lydiard WayLydiard Way, , ““Aerobic Running means Aerobic Running means running within your capacity to use running within your capacity to use oxygen. Each person according to his oxygen. Each person according to his physical condition, is able to use a physical condition, is able to use a certain amount of oxygen each certain amount of oxygen each minute. But this limit can be minute. But this limit can be increased by proper exercise.increased by proper exercise.””

Aerobic Limit: Aerobic Limit: ““The aerobic limit, The aerobic limit, known as the maximum steady state, known as the maximum steady state, is the level at which you are working is the level at which you are working to the limit of your ability to breathe to the limit of your ability to breathe in, transport, and utilize oxygen.in, transport, and utilize oxygen.””

Gradually Increase Gradually Increase Workload/Running to Workload/Running to Increase Your Aerobic Increase Your Aerobic

Limit (Base)Limit (Base)Beginner Level RunnersBeginner Level Runners

When starting a running When starting a running program, it is important that the program, it is important that the runner run comfortably and walk runner run comfortably and walk when he/she tightens up. This when he/she tightens up. This will enhance the time period of will enhance the time period of the cardiovascular workout and the cardiovascular workout and increase the aerobic limit (base). increase the aerobic limit (base). This also encourages runners to This also encourages runners to run with the proper form since run with the proper form since they know that they can walk they know that they can walk when muscles fatigue. As the when muscles fatigue. As the runner increases his/her fitness runner increases his/her fitness (cardiovascular, muscular, (cardiovascular, muscular, flexibility), he/she should increase flexibility), he/she should increase the workload (10%) rule when the the workload (10%) rule when the workouts begin to be too easy. workouts begin to be too easy.

Gradually Increase Gradually Increase Workload/Running to Workload/Running to Increase Your Aerobic Increase Your Aerobic

BaseBaseIntermediate Level RunnersIntermediate Level Runners

Intermediate level runners should start Intermediate level runners should start (approximately three out of six running workouts (approximately three out of six running workouts during a week) at a slow/moderate pace and during a week) at a slow/moderate pace and gradually increase intensity as the run gradually increase intensity as the run progresses. These workouts should be done on progresses. These workouts should be done on alternate days. He/she should stay within the alternate days. He/she should stay within the Aerobic Limit also known as the Maximum Aerobic Limit also known as the Maximum Steady State. As Arthur Lydiard stated this is Steady State. As Arthur Lydiard stated this is ““the limit of your ability to breathe in , transport, the limit of your ability to breathe in , transport, and utilize oxygen.and utilize oxygen.”” To ensure you gradually To ensure you gradually increase intensity and finish strong on an out and increase intensity and finish strong on an out and back course, your time from the turn around back course, your time from the turn around point back to the start should be shorter. This point back to the start should be shorter. This ensures that you are not over training but ensures that you are not over training but finishing strong. When you finish strong during a finishing strong. When you finish strong during a run, you are more apt to recover quickly and be run, you are more apt to recover quickly and be able to run the next day. If you are out of able to run the next day. If you are out of breath and experiencing muscle fatigue and pain breath and experiencing muscle fatigue and pain you are running too hard. you are running too hard.

Three out of the remaining six workouts should Three out of the remaining six workouts should be shorter and easy runs. This allows the runner be shorter and easy runs. This allows the runner to recover and gain strength to complete the to recover and gain strength to complete the harder runs. harder runs.

All runners should take at least one day off All runners should take at least one day off during the week to fully recover.during the week to fully recover.

Training Plan for Training Plan for Intermediate Level Intermediate Level

RunnersRunners• Intermediate Level Runners should Intermediate Level Runners should

incorporate (in this order) these different incorporate (in this order) these different types of running workouts to enhance types of running workouts to enhance their ability to improve their their ability to improve their performance.performance.

1. Develop/increase the Aerobic Limit 1. Develop/increase the Aerobic Limit (Base). (Base). Period: Four weeks to eight weeks. Period: Four weeks to eight weeks.

2. Hill Training: Two sessions a week.2. Hill Training: Two sessions a week. Period: Two to three weeksPeriod: Two to three weeks 3. Fartlek Training: Three sessions a 3. Fartlek Training: Three sessions a

week. week. Period: Two to three weeks Period: Two to three weeks

Known as alternating fast & slow Known as alternating fast & slow runs over varied distances. runs over varied distances.

4. Speed Sessions (anaerobic). Two to 4. Speed Sessions (anaerobic). Two to three Sessions a week. These should be three Sessions a week. These should be controlled and polished (Good Technique controlled and polished (Good Technique and Form).and Form). Period: Two to three weeks. Period: Two to three weeks.

Building Power by Building Power by Running HillsRunning Hills

Once the runner establishes a good aerobic Once the runner establishes a good aerobic base, he/she should incorporate hills (small base, he/she should incorporate hills (small rolling hills) twice a week to build power for rolling hills) twice a week to build power for approximately two to three weeks. Running approximately two to three weeks. Running hills strengthens the quadriceps, calves, hills strengthens the quadriceps, calves, Achilles tendons and hamstrings. Learning to Achilles tendons and hamstrings. Learning to run down hill is also critical since injury may run down hill is also critical since injury may result from excessive pounding. Consult a result from excessive pounding. Consult a coach in order to effectively run downhill with coach in order to effectively run downhill with the minimum impact to knees and hips.the minimum impact to knees and hips.

Building and establishing leg power is critical Building and establishing leg power is critical before incorporating any speed workout.before incorporating any speed workout.

If a runner incorporates speed sessions before If a runner incorporates speed sessions before establishing the base and building power, establishing the base and building power, he/she is more apt to have an injury and will he/she is more apt to have an injury and will most likely not benefit very much from the most likely not benefit very much from the speed sessions. speed sessions. The benefits of Running Hills is analogous to The benefits of Running Hills is analogous to converting a car from a four cylinder to an converting a car from a four cylinder to an eight cylinder engine. You will have more eight cylinder engine. You will have more power.power.

Balance Aerobic and Balance Aerobic and Anaerobic RunningAnaerobic Running

• Once the intermediate level runner Once the intermediate level runner establishes the aerobic base, has establishes the aerobic base, has gained power and strength from gained power and strength from running rolling hills, he/she should running rolling hills, he/she should then incorporate a balanced then incorporate a balanced workout of aerobic and anaerobic workout of aerobic and anaerobic running.running.

• The easiest way to accomplish this The easiest way to accomplish this is to run fartlek (three sessions a is to run fartlek (three sessions a week) for two to three weeks.week) for two to three weeks.

Fartlek TrainingFartlek Training Known as alternating fast/slow Known as alternating fast/slow

runs over varied distances. This runs over varied distances. This enables the runner to run enables the runner to run comfortably but also to pick up the comfortably but also to pick up the pace and run anaerobically; pace and run anaerobically; however, only for the period the however, only for the period the runner feels comfortable.runner feels comfortable.

Speed SessionsSpeed Sessions

• Intermediate level Runners should seek Intermediate level Runners should seek a coach when they are ready to a coach when they are ready to incorporate speed sessions. incorporate speed sessions.

• Most runners do too many sessions or Most runners do too many sessions or at too high a level of intensity when at too high a level of intensity when trying to do speed workouts. In trying to do speed workouts. In addition, a good running coach can see addition, a good running coach can see if the workouts that were planned are if the workouts that were planned are benefiting the runner.benefiting the runner.

• Injuries often occur to intermediate as Injuries often occur to intermediate as well as advance runners because they well as advance runners because they perform these at too high a level of perform these at too high a level of intensity before the runner has time to intensity before the runner has time to adapt and recover or with improper adapt and recover or with improper running form and technique.running form and technique.

• Running form is absolutely important Running form is absolutely important when running speed workouts. when running speed workouts. Improper running form usually results Improper running form usually results in injuries that can take a long time to in injuries that can take a long time to recover. A good running coach can recover. A good running coach can ensure that you are running with good ensure that you are running with good running form.running form.

Allow Ample Allow Ample RecoveryRecovery

Beginner and Intermediate Level Runners Beginner and Intermediate Level Runners all vary in the time that is required to all vary in the time that is required to recover from a running session. recover from a running session.

The general rule is that the easier the work The general rule is that the easier the work out is for a runner, the shorter the recovery out is for a runner, the shorter the recovery time that is required for a runner to time that is required for a runner to effectively run his/her next workout. The effectively run his/her next workout. The harder the workout is for the runner, the harder the workout is for the runner, the longer the recovery time.longer the recovery time.

Recovery is required to rebuild muscles, Recovery is required to rebuild muscles, restore glycogen, and renew energy levels restore glycogen, and renew energy levels and enthusiasm in running.and enthusiasm in running.

Without recovery, most hard workouts Without recovery, most hard workouts generate little or no benefit and will most generate little or no benefit and will most often result in injuries to the runner.often result in injuries to the runner.

An advanced level runner still requires An advanced level runner still requires recovery time and days off when workouts recovery time and days off when workouts are extremely hard or for prolonged periods. are extremely hard or for prolonged periods. Generally speaking, it takes at least 26 days Generally speaking, it takes at least 26 days (1 day per mile) to fully recover from a (1 day per mile) to fully recover from a marathon. Any intense running before this marathon. Any intense running before this period normally hinders the runner.period normally hinders the runner.

Maintain Consistency Maintain Consistency in Runningin Running

Maintaining consistency in runningMaintaining consistency in running will increase:will increase: 11. Running economy and efficiency and . Running economy and efficiency and

make running easier. The more make running easier. The more consistently you run, the more your consistently you run, the more your biomechanics will improve. You will run biomechanics will improve. You will run with less effort. with less effort.

2. Aerobic Limit or Maximum Steady 2. Aerobic Limit or Maximum Steady State. As the aerobic limit in a runner State. As the aerobic limit in a runner increases, longer runs (previously increases, longer runs (previously considered difficult runs) will become considered difficult runs) will become easier. In addition, as the runner easier. In addition, as the runner improves his aerobic limit, the runner will improves his aerobic limit, the runner will be able to run faster at the same level of be able to run faster at the same level of effort as when he ran slower.effort as when he ran slower.

3. And develop capillaries in the lungs 3. And develop capillaries in the lungs and muscles (capillaries carry oxygen to and muscles (capillaries carry oxygen to muscles).muscles).

4. The ability of the heart to pump large 4. The ability of the heart to pump large volumes of blood and oxygen to all volumes of blood and oxygen to all sections of the muscle.sections of the muscle.

5. The strength of the muscles in the 5. The strength of the muscles in the quadriceps, hamstrings and calves, and quadriceps, hamstrings and calves, and the tendons.the tendons.

Cross TrainCross Train

Beginner and Intermediate Level Beginner and Intermediate Level Runners should incorporate cycling, the Runners should incorporate cycling, the use of the elliptical glider, and use of the elliptical glider, and walking/running in a shallow pool (3 to walking/running in a shallow pool (3 to 4 feet of water) to improve their 4 feet of water) to improve their cardiovascular system as well their cardiovascular system as well their muscular strength.muscular strength.

Cross training will enhance your Cross training will enhance your workouts when you need to recover workouts when you need to recover because they use different muscles that because they use different muscles that are required in running and are non-are required in running and are non-impact. In addition, cross training helps impact. In addition, cross training helps maintain your weight and helps prevent maintain your weight and helps prevent injuries by allowing you to recover on injuries by allowing you to recover on days when you feel tired and fatigued.days when you feel tired and fatigued.

Proper NutritionProper NutritionCheckout a book on Nutrition from Checkout a book on Nutrition from

Your Local Library or Buy a Book from a BookstoreYour Local Library or Buy a Book from a Bookstore

Runners should take the time to read about proper Runners should take the time to read about proper nutrition in running. Visit your local library or nutrition in running. Visit your local library or bookstore and select/procure a book on nutrition for bookstore and select/procure a book on nutrition for athletes/runners. Proper nutrition is absolutely athletes/runners. Proper nutrition is absolutely critical to muscle development, recovery and the critical to muscle development, recovery and the nutrition required for short as well as long runs.nutrition required for short as well as long runs.

General Tips on Nutrition for RunnersGeneral Tips on Nutrition for Runners

• Carbohydrates in general are necessary for the body Carbohydrates in general are necessary for the body to store glycogen in the muscles and the liver for long to store glycogen in the muscles and the liver for long runs. Having said this, most runner neglect eating runs. Having said this, most runner neglect eating protein that is required to build muscle. Brown rice protein that is required to build muscle. Brown rice and lentils is a great source for carbohydrates and and lentils is a great source for carbohydrates and protein. Lentils stabilize our sugar level in the body. protein. Lentils stabilize our sugar level in the body. The General Rule is to carbo load before workouts The General Rule is to carbo load before workouts and ensure you receive ample protein after your and ensure you receive ample protein after your workouts to enable muscles to rebuild and recover. A workouts to enable muscles to rebuild and recover. A certain amount of protein is also required for muscle certain amount of protein is also required for muscle elasticity and recovery before work outs.elasticity and recovery before work outs.

• In addition to this there are a number of good In addition to this there are a number of good recovery drinks that replenish electrolyte loss during recovery drinks that replenish electrolyte loss during runs. These drinks are important to recover the loss runs. These drinks are important to recover the loss of these electrolytes and nutrients during long runs. of these electrolytes and nutrients during long runs.

• Bananas are a good source of potassium and Bananas are a good source of potassium and carbohydrates and are easily digestible. A half a carbohydrates and are easily digestible. A half a banana before a workout is a great snack that will banana before a workout is a great snack that will promote energy. promote energy.

Highlights of XXXXXHighlights of XXXXX’’s s Major Running & AthleticMajor Running & Athletic

AccomplishmentsAccomplishments

11stst Place (55-59 Year Olds):, 2011 15K Distance Series, Place (55-59 Year Olds):, 2011 15K Distance Series, Chesapeake, VA.Chesapeake, VA.

11stst Place (55-59 Year Olds): 2011 Drake Well Marathon Place (55-59 Year Olds): 2011 Drake Well Marathon

22ndnd Place (40-44 Year Olds): 1997 Inaugural Air Force Marathon, Place (40-44 Year Olds): 1997 Inaugural Air Force Marathon, Dayton, OhioDayton, Ohio

66thth Place in (20-29 Years Olds): 12th Overall: 1983 Tin Man Place in (20-29 Years Olds): 12th Overall: 1983 Tin Man Triathlon, Honolulu, HawaiiTriathlon, Honolulu, Hawaii

11stst Place: 1983 and 1984 Carole Kai 5 mile Run, Honolulu, Hawaii Place: 1983 and 1984 Carole Kai 5 mile Run, Honolulu, Hawaii

11stst Place: 1983 Five mile Rat Race, NAS Barbers Point, Hawaii. I Place: 1983 Five mile Rat Race, NAS Barbers Point, Hawaii. I won by leaning at the finish. .won by leaning at the finish. .

11stst Place: 1984 Oahu Perimeter Relays (133 miles), Team: Sub-Six Place: 1984 Oahu Perimeter Relays (133 miles), Team: Sub-Six International, Honolulu, Hawaii. Team set course record on International, Honolulu, Hawaii. Team set course record on that day.that day.

55thth Place: 1983 Norman K. Tamanaha 15K Run, Honolulu, Hawaii Place: 1983 Norman K. Tamanaha 15K Run, Honolulu, Hawaii

12 Place: 1974 Florida Junior College X-Country Championships12 Place: 1974 Florida Junior College X-Country Championships

11stst Place, 1974 Two Mile Champion: Great Lakes League and Place, 1974 Two Mile Champion: Great Lakes League and Great Northern League Conference Championships, North Great Northern League Conference Championships, North West Ohio.West Ohio.

30 Marathons30 MarathonsMajor Cities: Boston Marathon, New York City Major Cities: Boston Marathon, New York City

Marathon, Honolulu Marathon, Chicago Marathon Marathon, Honolulu Marathon, Chicago Marathon

Best Running Times:Best Running Times:½ Mile : 2:03½ Mile : 2:03

Mile: 4:36 Mile: 4:36 15K: 49:26 15K: 49:26 3 miles: 15:003 miles: 15:00 20K: 1:08:__20K: 1:08:__ 5 5

miles: 26:02 miles: 26:02 Half Marathon: 1:14:__Half Marathon: 1:14:__

10K: 33:16 10K: 33:16 Marathon: 2:45:44Marathon: 2:45:44

Recommended Recommended ReadingReading

Running Until YouRunning Until You’’re 100, by Jeff re 100, by Jeff GallowayGalloway

Magic Six, by George SheehanMagic Six, by George Sheehan

Lore of Running, by Tim Noakes, Lore of Running, by Tim Noakes, MDMD

Running the Lydiard Way, Robert Running the Lydiard Way, Robert LydiardLydiard