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long distance

Training Tuesday: Long Distance Training (part 2)

November 16, 2010 By Dayton Most Metro 3 Comments

Last week I listed a few things that are important before you begin to try and increase your weekly mileage, so this week I’ll be going into a little more detail while also detailing a few training plan options.

Before you set out on increasing your mileage, it is very important to set goals for yourself. A great example of a goal for someone whose runs max out at three or four miles is to run a 10k (6.2 mile race). If you don’t want to sign up for a race right away, a simple goal of increasing your mileage by a mile a week is easily attainable. Since you will be increasing the number of miles you are running, it is definitely important to check out the shape of your shoes. If they are old or seem to be in bad shape, seriously consider buying new ones.

Once you have that in check you are ready to begin the demanding, but rewarding sport of distance running.

When making up a schedule to fit all of your running and running related activities, you should be aware of how much rest you are giving yourself and how many times to run each week. Below are the different things that you should be doing each week, along with a sample weekly schedule:

Cross Training: (1-2 times per week)

Ab workouts. These strengthen your core for overall better fitness and endurance. A great set of ab exercises for runners can be found on Runner’s World.

Not what you are looking for here.

Cardio. Other than running, doing other forms of cardio will boost your muscle strength in other areas that are used while running.

  • Cycling is a great example because it serves as a great alternative to running. It also has no impact on the legs, so it can easily be done in the recovery stages of injury.
  • Swimming does not have as good of benefits in terms of overall running fitness like cycling does, but it can be a great way to differ from usual cross training activities.
  • An elliptical machine, or something similar, is a great way to strengthen your legs as well, as it is more focused on that area than anything.

Short Runs: (2-3 times per week)

These runs should be done at a faster pace than longer runs, and should be about the same distance. Try and separate short run days with cross training. Running on the treadmill or a track at the gym are ideal places for this type of run, as you can easily squeeze them in and even monitor your pace.

Long Runs: (once a week)

The long run should be done at a slower pace than your short runs, and should be considerably longer. I believe that in terms of longer runs, the more important thing is time on the road, so the longer time you run the better. Try not to worry about your pace here, as you may be tired from your work during the week. Scheduling these runs on either a Saturday or Sunday make them easier to manage and schedule. Make sure to have plenty of water on hand for long runs, and know exactly where you are going if you run outside.

Sample First Week Training Schedule:

  • Monday: 3 mile short run
  • Tuesday: Cross Training
  • Wednesday: Rest
  • Thursday: 3 mile short run
  • Friday: Cross Training
  • Saturday: 5 mile long run
  • Sunday: Rest

This schedule may be an optimistic one for some of you, but you can obviously change it to fit your running level and personal schedule, as long as you stick to the number of days for each workout.

Races this weekend

Saturday November 20

8:30 a.m., 3rd Annual Southgate’s Turkey Trot. Southgate Baptist Church , Springfield, Ohio. Entry form

12 p.m., Mid-East 5K CC Challenge, Kettering, Ohio. Register here

Sunday November 21

Turkey Prediction 1 p.m., Kettering Recreation Complex, 2900 Glengarry Drive, Kettering, OH 45420  *Race day registration only* The 12 people closest to their predicted time will win a frozen turkey!

Filed Under: Runners Tagged With: Active Living - Running, long distance, training, workout

Training Tuesday: Long Distance Training

November 9, 2010 By Dayton Most Metro 2 Comments

For most people running three miles at a time is enough. But for us other crazy people, we need more and will try feverishly to increase the number of miles we can run at one time. This will be the first in a series on how you, that’s right YOU, can get yourself to run more than three miles at one time. Before you begin to think about increasing your mileage, there are some things that you need to have handy and some simple, but important, things to know about.

My favorite watch. The Nike+ Sportband

1. Buy yourself a running watch. A simple watch that keeps track of your time will do fine, but a watch like the Nike+ system, which tells you your pace, distance, calories burned and total time will make it much easier. Using a watch will help control your pace while you run, allowing you to keep a constant steady speed for a more controlled finish. Training at a certain pace for a few months will help you hone in our something that is comfortable.

2. Remember the 10% rule. Try not to increase your mileage more than 10% from week to week, as this will cause your body to become easily injured. If you ran 10 miles last week, try not to run more than 11 or 12 this week.

3. Ditch the music. Try running without music once a week at first, and gradually ease yourself into using it less. Music can sometimes masque pain that you feel in your body which can obviously be a bad thing. Additionally, some races band headphones all together, because they feel it is dangerous to other runners and also a distraction.

4. Start Cross Training. Cross training includes any exercise that can benefit your running form or muscles. I would recommend things like light weight lifting, elliptical machine exercises, riding a bicycle (either stationary or outside), swimming and ab workouts. Doing this at least once a week will take the tension off your legs for a day and help strengthen your other muscles.

5. Make sure your shoes can take the load. Don’t increase your mileage with old shoes. Doing so will only end up hurting you in the end, causing numerous injuries that will set you back. Running shoes are an investment, as you get stronger and run longer your shoes will respond better to your body.

Next week look out for some more in-depth tips on increasing your miles.

Races this week

Saturday November 13

2,000 Plus Men Against Domestic Violence 5K Run and/or Walk. Epiphany Lutheran Church, Austin Campus. Register here

The Road2Independence 5K Run, Walk or Push. 11 a.m., Milton Union High School, West Milton, Ohio. Register here

Ramtastic 5K, Jamestown, Ohio. Register here

Sunday November 14

New Balance Dayton “Grand Opening” 5K: 9:00 AM, Town and Country Shopping Center, Kettering, Ohio. Register here

Filed Under: Active Living, Runners Tagged With: Active Living - Running, long distance, training

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Breakfast with the Beatles

Join us this Father’s Day from 9:00 AM to 11:00 AM around the fountains in Lincoln Park Civic Commons for...

10:00 am - 2:00 pm Recurring

The Grazing Ground Market

June 15 @ 10:00 am - 2:00 pm Recurring

The Grazing Ground Market

Welcome to The Grazing Ground Market, your local destination for farm-fresh eggs, seasonal produce, and handcrafted items. We take pride...

11:00 am - 4:00 pm

Third Sunday Art Hop at Art Encounters

June 15 @ 11:00 am - 4:00 pm

Third Sunday Art Hop at Art Encounters

Join us at Art Encounters for an afternoon filled with creativity and community. Discover a vibrant mix of locally made...

Free
12:00 pm - 6:00 pm Recurring

St Christopher Festival

June 15 @ 12:00 pm - 6:00 pm Recurring

St Christopher Festival

St Christopher Festival offers great festival foods like Hamburgers, Fries, Pork Tenderloins, several types of fried veggies as well as...

Free
1:00 pm - 6:00 pm

Rolling Easy

June 15 @ 1:00 pm - 6:00 pm

Rolling Easy

Mobile food trailer w/ freshly made street food: crispy wonton rolls filled with fresh ingredients, prime rib sliders, grilled cheese...

2:00 pm - 4:00 pm Recurring

The Wild Women of Winedale

June 15 @ 2:00 pm - 4:00 pm Recurring

The Wild Women of Winedale

Young at Heart Players presents THE WILD WOMEN OF WINEDALE by Jamie Wooten, Jessie Jones, and Nicholas Hope Fanny, Jef,...

$12 – $15
3:00 pm - 8:00 pm

Schmidt’s Sausage Truck

June 15 @ 3:00 pm - 8:00 pm

Schmidt’s Sausage Truck

+ 10 More
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