Basic Gear
One ofthe best things about running is how little equipment it requires. Check here for what you need and what you don't as a new runner.
Posted Wednesday, 22 October, 1997
All you really need to get going is a good pair of shoes. They don't have to be expensive, and they don't have to have all kinds of new-fangled bells and whistles, but don't underestimate the importance of a decent running shoe.
Tennis shoes won't do, and neither will those beat-up running shoes you've used occasionally for the past six years and have just retrieved from the back of the closet. You need fresh, well cushioned shoes that fit well and match your foot type and gait. Running shoes are designed, after all, for running, and as a beginning runner your legs and feet need all the protection they can get.
Shoes are really the only piece of equipment you need to invest in, and while you don't need to buy the most expensive pair in the store, don't short-change yourself. Good shoes are your best protection against injury. Read our introduction to the running shoe for some pointers before heading to the store.
What to wear>
Wear what's comfortable. Keep in mind that many new runners overdress at the beginning. Once you're warmed up, your extra body heat will make it feel about 20F warmer. No need to wear more than shorts and a tee-shirt for temperatures above 55F. Step up to tights/sweatpants and a long-sleeve tee for temperatures above 45F. Add a sweatshirt or, better yet, a lightweight nylon or goretex shell for lower temperatures. Also consider a stocking cap and cotton or polypropylene gloves (cotton gardening gloves will do the trick for under $2). To find out more about these various high-tech fabrics and what they do for you, read "The Well Dressed Runner."
Time to run>
To show everyone you're really in the know, just start calling that thing on your wrist a chronograph. For some runners, it's just not the same if you call it a watch. Whatever you choose to call your timepiece, you'll probably find a "chronograph" with a stopwatch helpful, especially if it can store lap times.
At the beginning, you'll only need the watch to keep track of how long you're running, not how fast. Your emphasis as a new runner should be on the effort and time of your outings, not your speed.
Where To Run
No matter whether you live in urban or rural environs, your running route is only as far away as the nearest open door.
Posted Thursday, 23 October, 1997
Much of the beauty and appeal of running lie with the simple fact that you can do it anywhere and anytime. No matter whether you're a city dweller or a veritable hermit hundreds of miles from civilization, your exercise space is only as far away as the nearest doorway.
Particularly as a beginner, though, you should seek out a place where you can relax and be at ease, where the scenery will hold your attention and take your mind away from what your body is up to. When it is convenient, go for pastoral; the calmer the better. Even the busiest cities have parks and waterways that make for carefree running.
Do your best to stay off the pavement, or you may find your legs punishing you with shin splints (if that happens, consult our tips for beating shin splints). If there's no way around it, at least stick with asphalt instead of concrete; it's softer and more forgiving. Trouble is, this may often mean running along the shoulder of a road. If that's the case, be very careful and run defensively.
Dirt paths or grass, though, are ideal surfaces firm enough to give you sure footing but soft enough to offer some shock absorption. A special bonus is that dirt paths often come packaged with forests, countryside and other assorted natural scenery. The aesthetics, as well as the terrain, are in your favor.
Less aesthetically interesting is the track. Many new runners seem to think that that big oval behind the local high school is the defacto place to run. In fact, you really never have to go there at all -- at least not until you begin doing speedwork, and you don't have to worry about that for a while yet. It can be monotonous going in a single short loop over and over and over again. Find somewhere more interesting and more relaxing, and make it your own.
Running the roads and paths of your neighborhood can be a wonderful way to see your community from a new vantage point. Explore and enjoy. If you need help finding local running routes, consult The Neighborhood forum of the Cool Running discussion forum, or browse our regional running links.
First Steps
A patient and conservative approach to your new running routine will make your workouts easier, safer and, yes, even enjoyable.
Posted Friday, 24 October, 1997
The cardinal rule of the new runner is Be Patient. Your body needs time to adapt to this new activity you're asking of it. It may be uncomfortable at first, but you'll begin to see results fairly quickly. All the same, it's important to build gradually. Newcomers should follow these three rules:
- Run more slowly than you think you should.
- Don't run as far as you think you should.
- Run more often than you think you should.
We know, we know: you're brimming with enthusiasm about your new running career. You're even surfing the Web looking for tips. You probably can't wait to start seeing the results, to start pushing your limits for maximum improvement in the minimum time. Be patient.
Before you sprint out the door...>
A standard precaution is that anyone over the age of 35 should have a stress test and a full medical examination before running. Request an electrocardiogram recorded before, during and after exercise. Those under 35 who have risk factors for heart disease should also be tested (this means people with high blood pressure, a history of smoking, or a family history of heart disease). You should also consult a doctor before beginning an exercise program if you meet any of the following conditions:
- You have pains or pressure in the left of midchest area, left neck, shoulder or arm during or immediately after exercise.
- You often feel faint or have spells of severe dizziness after mild exertion.
- Your doctor has said that you have bone or joint problems, such as arthritis.
The bottom line is to use common sense and be careful. You don't have to be in perfect shape to start running; that's probably the reason you've picked it up. All the same, get your doctor's go-ahead if you have any doubts about your health.
Ease into running>
If you start by running too far, too fast, you'll wind up burned out at best, injured at worst. Possibly both. Take it easy, and give yourself time to learn to love to run. It doesn't happen immediately, and you'll probably experience a few aches and pains starting out. This is natural, and it will pass. It takes your body time to get used to what you're doing. Give it the time it needs. Like so many other things in life, running can be difficult and discouraging if not undertaken properly.
Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath. Don't hesitate to alternate running and walking; if you feel lousy, take a breather and walk for a while. It's not a sign of weakness, just common sense.
The aim is to "train, not strain." If you are already fit from another sport, such as cycling or swimming, it is still important to go a little easier at first than you might want to. It is too easy to push yourself past what your muscles and joints can stand at first.
How much is the right amount? Try our nine-week beginner program to build up to 3-mile runs.
The basics of good form>
As a beginner, you don't need to get too preoccupied with the finer details of form, but here are some general pointers. Most distance runners land on their heels or midfoot and roll forward to the toe. Running up on the toes, by contrast, tends to be the form of sprinters. You'll find that if you try to run on your toes for too far that your shins will probably start hurting and your calves will get tight. Never fear, it shouldn't take much concentration for you to stick with the heelstrike, since most find it the most natural stride when running at an easy pace. Likewise, when you sprint, you'll likely find yourself up on your toes without even thinking about it. Our bodies typically handle this naturally without much conscious attention.
As you run, try to keep your hands at waist level, right about where they might lightly brush your hip bones. It's not uncommon to see beginners, especially as they get tired, holding their hands way up by their chest. Trouble is, this posture tends to create tension in your arms which travels up through your shoulders. You actually get more tired holding your arms that way.
Keep your hands relaxed. You might try touching your thumb and fingers lightly together, as if holding a pencil. The idea is to keep your arms and hands as relaxed and comfortable as possible while on the run.
Keep your posture straight and erect. Head up, back straight, shoulders level. Check your posture once in a while. As you get tired toward the end of the run, it's common to slouch a little, which can be a minor contributor to shin splints and lower-back pain.
Avoid bouncing. Too much up-and-down movement is wasted energy and can be hard on your feet and legs. Try to land softly on your feet, almost as if running on eggshells. The idea is to maintain an economy of motion, with every action dedicated to keeping you moving forward. That goes for your arms, too: no need for exaggerated arm-pumping (except for on the occasional hill). While some side-to-side arm swinging is natural, try to limit it -- there's no reason for your hands to cross your navel on the run, for example.
How do I breathe?>
Many new runners are preoccupied with their breathing as they run their first few miles. We get questions about whether it's best to breathe in through the mouth or through the nose, about how quickly a runner should breathe, about the proper shape of the mouth when exhaling.
Don't worry about it. As a new runner, there's no need to concern yourself with the modest performance benefits to be gained from subtle breathing patterns. You've been breathing all your life, and your body will figure out the best way to get the air it needs. Just breathe as naturally as possible and put it out of your mind.
If you're running in cold weather, though, you may experience a kind of burning sensation from the cold air. Breathing through the nose can help compensate for this, as can breathing through a scarf or turtleneck.
Make it a habit>
The important thing in the first few weeks is to get in the habit of exercise. Develop a training routine and make it part of your schedule. It doesn't matter where or when, but try to be consistent. Find a training partner if possible; on days when motivation is low, a commitment to meet your partner will help keep you going. If you do run with a partner it should be someone of similar fitness. Joining a club that caters to beginners can help with motivation and be a good source of advice and coaching.
Welcome to Running
Congratulations on your new running program! Whether you have taken up running to lose weight, to improve fitness, to relieve stress, to compete, or just to kill time, you'll find that the benefits are many.
Posted Wednesday, 29 April, 1998
Congratulations on your new running program! Whether you have taken up running to lose weight, to improve fitness, to relieve stress, to compete, or just to kill time, you'll find that the benefits are many.
No doubt you're looking for "the best way" to run, and Cool Running can point you in the right direction. Keep in mind, though, that there are few universal truths to running. Everything depends on the individual, and techniques that some runners swear by might not be right for you. Experiment, find what makes you comfortable. It's not terribly complicated: the only hard and fast rule to running is that you simply keep putting one foot ahead of the other.
Why run?
To feel better -- physically, mentally, emotionally. Running is among the best aerobic exercises for physical conditioning of your heart and lungs. Studies have shown the health benefits to be enormous, reducing the likelihood of everything from the common cold to cancer. Your stamina will increase. You'll lose weight; most beginners lose nearly a pound a week.
Just as important, running -- like many forms of exercise -- is a great cure for stress, emotional strain, even mild depression. You'll likely find yourself with fewer headaches and more energy, patience, humor and creativity. Studies have found that healthy adults who exercise regularly are generally happier than those who don't.
And running, quite simply, is convenient. You don't need any elaborate gear. No special playing field or apparatus. No need to juggle the schedules of others. Just a pair of shoes and the inclination to get out the door.
Rewards of the spirit
You've probably started running for the physical benefits, but you will quickly discover other, more metaphysical rewards. Yep, no kidding: Metaphysical. Health reasons may be why most start running, but it's the less tangible benefits that finally motivate us to persist, to become "runners."
While running can be a social activity, it is more frequently an opportunity to spend a little time with yourself and your thoughts, a chance to develop an increased self-awareness. As you become more aware of the nuances and condition of your own body, you also discover things about your inner self.
Many say they are at their most creative and lucid, even meditative, during their runs, as the worries of the day slip away. Confidence increases as you push your own limits, meeting goals and often surprising yourself by exceeding your own expectations. Running is a sport of discipline, sometimes of sacrifice, and always of self-reliance. You may surprise yourself with your capacity for all three. The personal rewards can be quite powerful.
The Runner's Building Blocks
A firm training foundation is built on several core types of workouts. Try our tips for building a balanced routine.
Posted Monday, 8 April, 2002
Variety may be the spice of life, but it's the bread and butter of running, the key to improved speed and performance. Unfortunately, most recreational runners do the same workout day in and day out. While the majority of your running should remain in the realm of endurance training, the addition of building-block speed and strength workouts injects freshness into what may be a stale routine.
And it will almost certainly improve your performance. The reason is confirmed by common sense: Varied workouts teach your body varied lessons. The long run teaches endurance, track work trains "fast-twitch" muscles, hills teach strength, etc. A well-rounded mix of workouts will help you improve your running form, condition your body to handle the discomfort of faster speed, give you a sense of appropriate pace, and build your end-of-the-race kick to the finish.
While the specifics of every training program should be adapted to the specific needs of the individual, the runner interested in improving performance should have a well-rounded program that includes some, if not all, of the following six building blocks:
- Fartlek (for speed and pace)
- Hills (for strength)
- Tempo Runs (for speed and pace)
- Intervals (for speed)
- The Long Run (for endurance)
- Easy run (for recovery)
Do you have to do all these specialized workouts? Of course not. You will find, however, that at least some regular speed and strength workouts will improve your performance, with the most dramatic improvement occurring when you first begin. Every single one of these building-block workouts will improve some facet of your running, and the more you incorporate into your routine the more improvement you will see. That said, be aware that the benefits of speedwork will not show up immediately in your races, since it often takes over a month for your body to become used to changes in training. Even then, it usually takes about two weeks for your body to absorb a speed workout and translate it into a resource to be tapped during a race. Be patient, and don't expect every session to show an improvement in times. The fitter you get, the more difficult that becomes. Always build conservatively.
Fundamentals>
If you are a beginning runner, you may want to hold off on introducing speedwork into your routine. You should have an established base of at least 20 miles per week before incorporating these "quality runs" into your schedule. It's also best to have at least a year of running experience under your belt. The reason for both is that speedwork adds considerable strain to your muscles and connective tissues. Without the necessary mileage foundation, you may wind up injured rather than fast.
As with all your runs, you should start and finish your specialized sessions with easy running, preferably longer than the typical ten or fifteen minutes you might do before your normal training run. With all of these workouts, you're pushing your body close to its limits, and it's unwise either to start or stop suddenly. Stretch well and give yourself 10 minutes of easy running, both before and after the workout.
Also keep in mind that it's important to keep moving between the "hard" portions of your workout. All of the workouts discussed here involve the alternation of hard and easy efforts. "Easy" means a slow pace, maybe a jog. But it does not mean walking, stopping, or collapsing to the track and wheezing. If you need to do any of those things, you're running the hard portion of the workout too fast. The old adage of "no pain, no gain" is simply wrong. The idea is to push only a little bit harder than your normal training pace to get the benefits; there will be some modest discomfort but certainly no pain. You should always have the energy after each interval to continue running slowly during the rest periods. By doing this, you keep your heart rate up, and as a result, you prevent blood from pooling in your legs. Keep running, even if slowly: it's good for you.
Ideally, you should run each of the hard portions of the workout at approximately the same pace per session. You should not feel exhausted by the end, but neither should you feel like you're still full of energy. This helps teach you the value of pacing yourself in a race by being aggressive but realistic in your starting pace.
The Building Blocks>
This section focuses on the three basic varieties of speed workouts (fartlek, intervals and tempo runs), along with the benefits of each and the most productive ways to use these tools. Meanwhile, don't forget to review our pointers for hill workouts.
Before we begin, though, a plug for the all-important cousin of the speed workout: the easy run. Recovery (i.e. the easy run) is probably the most important piece of a good training program, and it should not be dismissed. Too many runners, hellbent on increasing speed and mileage, completely overlook the importance of the easy run, often running themselves into injury. Your body needs a chance to rest, so make sure that somewhere between those killer hill workouts and gutsy interval sessions you manage to squeeze in some rest -- and plenty of it.
Fartlek>
It's true: fartlek is almost as fun to do as it is to say. "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. Essentially, it's an unstructured interval session, the track without the rules. Fartlek gets your legs used to a variety of paces and in the process gives you an enhanced awareness of your ability to keep up those paces at various distances.
After warming up, run at an easy training pace, throwing in bursts of speed for various distances throughout the run. Vary the speed and times of the speed sections, from as short as 15 seconds to as long as two or three minutes. Between these bursts, allow yourself enough recovery time to match roughly 2/3 of the effort time. The recovery pace, though, should be faster than the recovery jog you might do during intervals on the track; keep it moving at an easy training pace.
It's a good idea to pick out a landmark -- a tree or a fire hydrant or a bend in the path -- where a speed section will end before you start picking up the pace. In other words, you have to know how far you are running for each section. Because the idea is to keep up a constant pace until you reach that landmark, it is important to pace yourself at the beginning. Don't tear off so fast that you can't keep up the pace through the end of each speed section.
A fartlek session can be as easy or as difficult as you wish to make it. Use fartlek for anything from a light recovery run to a grueling workout. As always, however, start out easy. Your first fartlek sessions should contain distances and paces that you feel comfortable with and that you feel you can gradually increase in future sessions. A twenty to thirty-minute fartlek session should be adequate for most runners. There is very little reason for them to go as long as an hour.
Intervals>
The track. While most elite runners get their start there, the great majority of runners came to the sport by way of local roads, sidewalks and forest paths. For the average runner, the track seems all too intimidating, almost scary. Fact is, though, the track is not simply the domain of the elites. Any runner at any level can improve her performance with a little help from the 400-meter oval. This is what intervals are about.
Interval sessions are the most formal of speed workouts in that the distances and target paces are precisely fixed before you run. The idea is to run a series of relatively short repetitions over distances from 220 yards to one mile, with rest periods of slower running in between. Because of their very nature, intervals involve a shorter period of effort than your usual run of, say, 45 minutes at a steady pace. This allows you to run much faster than you usually do, adapting your body to higher demands and your leg muscles to faster turnover. Over time, you become more physiologically efficient.
Because of the clearly measured distances, the track is an ideal place to do intervals, but some may find the never-changing scenery to be, well, maybe just a little dull. In that case, you should feel free to do your intervals on the road, using permanent landmarks to measure distance.
The various distances, as you might guess, are each best suited to runners with specific goals. The 220-yard run (1/2 lap, or 200 meters) is best for short-distance training (5K and under) to improve speed. The 440 (one lap, or 400 meters) helps improve overall conditioning at slower paces, and at faster paces is good final race preparation. The 880 (two laps, or 800 meters) is used to develop speed when training for races 10K and under and to condition form and pace when training for longer races. Finally, the mile is used most often to train for longer races, from 10K to marathon, to help improve pace judgment and overall conditioning.
Tempo Runs>
This is hands-down the least complicated variety of speedwork. There are no distances to keep track of, no split times to remember, no hassles. All you have to do is run faster than your usual training pace, somewhere right around your 10K race pace. Unlike most speedwork which consists of relatively short bursts of high effort, tempo runs call for a single sustained effort. The result is that your body learns race economy: running at a fast pace for relatively long periods of time. Tempo runs will give your top speed a boost, too. By running nearly at race pace, your body becomes accustomed to running close to its upper limit (though not exceeding it). In doing so, you actually increase that upper limit, and you become gradually faster.
After your usual warmup routine, run at your easy training pace for at least ten minutes. Then pick up the pace. As mentioned above, this speed should be right around your 10K race pace (around 80%-85% of maximum heart rate, if you use a heart rate monitor). The time, distance and pace of your tempo run, as with all phases of your running, depends on both your ability and your goals. For the distance you choose (3 and 5 miles are popular tempo distances), find a pace that is not so fast that you cannot sustain it for the distance, but not so slow that you do not feel challenged toward the end. Tempo runs should be tough, but not impossible. Depending on how you feel on any given day, how much spring is in your legs, and how far you are running, your tempo pace may vary from session to session. That's fine. The consistency that counts is the pace within each session. Try to keep your speed level for the full length of each tempo run.
Don't worry too much about figuring out the exact distance of your tempo run. It's really not terribly important. Three to six miles is probably a good range. The one value of knowing how far you are running, though, is that you are able to gauge your improvement over time. Still, this is easily done by doing most of your tempo runs on the same route. You may not know the specific distance, but you can still compare your times for that same fixed route.
Putting It All Together>
Now put this basic knowledge of speed workouts to work with our speed training recommendations for various levels of ability and experience.
The Couch-to-5K Running Plan
Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
Posted Wednesday, 25 October, 2006
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.
Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.
The Cool Running Couch to 5K program is now available for download in Active Trainer. It's the same program that has helped thousands of runners across the finish-line, published to your personal online training calendar. Active Trainer allows you to log your progress against the program. Try the program today!
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