Once Inspired

There seem to be so many new runners out there. So many people I speak to are going to do their first 10km run or are trying to get fit and using running as a means to do so. So if you are going to run why not try go faster? Here’s a few tips on doing just that.

Enjoy.

STEP BY STEP

1. Make a commitment to train at least four days a week.

2. Gradually build a base of conversational pace running (a pace at which you can talk). Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.

3. After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule:

Day 1 – Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.

Day 2 – Rest day

Day 3 – Easy 30 minute run

Day 4 – 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.

Day 5 – Rest day

Day 6 – Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to cruise along on a bike.

Day 7 – Rest day

4. Try challenging yourself once every two weeks or so with this technique:

Find a local track (400 meters) or flat surface (400 meters) to run on.

Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).

Do a 400 meter sprint followed by a 400 meter jog. Do the sprint & jog routine for at least 2 miles.

Beat your own time. Once you have your initial times, you do not want to go below it. At least maintain an average.

Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.

5. Make a commitment. Do not quit your regimen, do not tell yourself you’ll do it tomorrow, do not tell yourself you’re too tired, and do not tell yourself you’re too busy. Run in the morning to get it over with.

TIPS

• Strengthening your core will help you run more efficiently.

• Invest in good training shoes that are both light and comfortable. Running shoes without sufficient cushioning can cause shin splints and other injuries. Replace shoes every 500 km or if they’re deformed in any way.

• When you are ready to race, pick a local race with a distance less than or equal to your standard long run. Cut back 50% the week before. Run no faster than your tempo pace the first half and see how many people you can pass in the second half of the race.

• Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc.

• Carry a water source with you, particularly if you are running for over about 8 kilometers. Remember that 2% dehydration leads to a 10% drop in performance.

• Results are at least partially based on genetics, some people will have to train harder to get the same results.

• When running, fully pump your arms and move your legs. The faster you pump your arms, the faster you will run. Also make sure not to pump your arms up and down, that will put more vertical motion in your stride. Instead, drop your arms and move them forward and backwards. Just by dropping your arms you may notice your race time drop by a few minutes.

Glad to be of service. Want to know more. Drop me a mail (nic@once-events.co.za)

Happy and safe running.