4 Things to Consider Before Starting a Running Training Program

Running is a very enjoyable and easily accessible sport. Just pick up your running shoes, head out the door and run! For this reason it is obviously the number one way millions of people choose to stay in shape.

The downside though is that very few people take time to learn the essential aspects of running including proper running form and how to develop a running training program.

If you have been running a while and you want to learn how to run faster, a good running training program is essential. The following article outlines the important things to address before starting a running training program.

Goals

The first and most important thing to consider is what your goals are. Goals are essential to motivate you to maintain your running training program. Set a goal, be it a fun run or a race of whatever your target distance and lock it in. An event on a set date is best as you cannot change it and it gives you a set focus to work towards. If you can recruit some friends to train with you this will also help your motivation dramatically.

Technique

Another very important and frequently ignored aspect of effective and safe running is running technique. I would recommend that all runners have their technique evaluated or work on it themselves to ensure a safe and efficient running style before even contemplating beginning a running training program. The gains that can be made by having a well cushioned and light foot strike and high running cadence will surprise you.

A qualified podiatrist will be able to check your foot strike pattern and recommend the best style of shoe for you.

Equipment

The partner to a good running technique is having suitable equipment, ie running shoes. Your shoes should support your foot strike pattern and offer maximum cushioning in the right places, whilst also not being overly heavy if possible. You should replace your running shoes regularly, usually every 500km or 6months is a good guide, however some shoes will get much more mileage than others.

Worn out shoes will cause unnecessary pain and probably injury due to a lack of cushioning. A good indicator that you may need new shoes is compression lines on the sides of the soles.

Duration and Consistency

Another thing you must consider is your current state of fitness and running habits. You must increase your running duration per week only gradually. How much running are you doing now? Write it down, and then try to increase duration by 10 percent per week until you have reached your target duration / mileage.

It is important to be consistent with your mileage in order to get the best results from your training program. Consistency and a gradually increasing duration will also minimize chances of injury.

Increasing duration week by week without backing off will tire you out. It helps to have an easy week every 3rd or 4th week where you back down the duration by about 30% then begin again at a slightly higher duration than Week 1 of the last building block.

If you want to get started running, for an easy build-up to running 5km see the Couch to 5km Running Program.

What's Next?
This covers the basic principles you need to address before considering starting a running training program. In Part 2 of this article series we will look at the essentials of developing a good running training program.

The author is an experienced and successful runner. If you want to find some great tips and resources on how to improve your running, check out his Run Technique Tips Site.

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A Proper Running Training Period

Every runner's first goal should be to run injury free. So the first thing a runner should do is build a running base by running for volume. During the first few days and weeks of running, be sure to pay attention to the messages that your body is trying to give you. You will definitely feel some soreness, fatigue, and tiredness, and it will probably take around a month for your body to adapt to your running schedule.

So how do you go about building volume for your running? Well, first you need to have a volume running goal. How far do you want to eventually get to where you can run in a 15-week period? When you first begin you should start somewhere between 40 and 55 percent of your ultimate goal, and then add about seven to ten percent each week until you reach your goal. But this entire process should only take about four five weeks and really should go no longer than about two months. Once you reach your ultimate goal, you will want to maintain 90 to100 percent of the volume.

Once your base-building is complete, you are about halfway through your fifteen week base period. You still need to maintain and strengthen your base through continued low volume training. For example, if your volume goal is 60 miles per week, then in the second half of your training you will run about 54 to 60 miles per week. Again that is about 90 to 100 percent of your base training goal.

Don't try to increase your mileage in a linear path. Take a few steps forward and take one step backward with your volume. This step backward will help you rest and allow your body to catch up to your will. Rest is an essential step to reaching your ultimate running goals.

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Creating Your Running Training Journal

There are many great benefits for a journal. There are so many different places in your life where you can benefit from using your journal. Running is no different. You can create a running training journal that will help you keep track of your running and learn more about what you can do to improve your times and your endurance while running.

If you are to take your training seriously, you will need to keep a training journal or log. This is how you keep track of what you're doing and what progress you are making in your training. Without tracking you cannot keep up with your goals. Every small goal leads to another larger goal and it's important you track it with a running training journal.

The main thing about a training journal that is different from a training log is that you do more than just log what you have done and when. Instead, you actually get to share your mental health state and feelings that you have while you are training. When you write about how you feel during your workouts and training sessions, it actually gives you valuable information on how to improve.

You can learn a lot about your training progress based on your emotions and feelings while running. When you log your progress and the feelings that you have during this progress, it makes all the difference in how you train.

There are many benefits to recording your training. For example, you need a detailed history to look back on in the future. This will help you to plan for the future and understand what works for you. It can also help you to learn what works and what doesn't and it can help you learn to prevent injuries and get the most from each workout.

A detailed runner's journal is great to look back on and to help you with personal use. You can look back on the past and see what things worked and different work for you. Your training journal is for your personal use only. You can write whatever you want here and feel safe and comfortable that you don't have to worry about being judged.

Running is a freeing experience for most people. Being able to journal freely about it as well can help you release feelings and stress in your daily life and help you to advance in your running. You will also begin to notice patterns that surround your runs and your progress. All of this helps you to get better and do better.

About the Author:

Lisa Mason is a freelance writer with a specialty in Internet content and SEO articles and the author of How to Earn a Living Writing for the Internet. She has written thousands of articles, hundreds of ebooks and thousands of website pages and related content in her 10+ years as a professional writer.

She enjoys writing about writing, parenting and other things that interest her. See "100 Days to Better Article Writing" to discover how you can write more articles on the topics that you love.

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Fast Paced Running Versus Slow Steady Cardio

One of the best ways to improve your physical fitness and conditioning is the fast paced run...

And one of the good reasons to use this training type is TIME. It takes LESS time to do a set of sprints and get the same benefits as opposed to 30-40 minutes of cardio.

Does the fast paced run have more benefits than cardio?

You betcha!

The first benefit is excess post exercise oxygen consumption effect (EPOC). This simply means your body is expending a lot of calories to return your body back to its resting state after an intense workout.

You see, the fast paced run training is an great way for your body to continue burning calories AFTER you finish your workout... Insert your joke here... you can actually burn calories while watch TV now!

The next benefit that I would like to point out is that your body is very, very smart. Way smarter than the average house plant but unfortunately, many folks don't "activate" the smart gene in their bodies. What you have to do is run a number of sprints which causes the body to produce more enzymes to increase the storage capacity of the muscles. That allows you to work harder for longer periods of time!

The third benefit is the increase of metabolism to support the energy demand your body requires to sprint.

And lastly, but not lastly... sprinting or fast paced running will decrease the fatiguing effects of lactic acids in your muscles. You will be able to workout for longer periods of time and maintain the intensity without exploding...

Ok, I made up the last part. Just checking to see if you were paying attention.

Now the big conclusion you have been breathlessly waiting for -- fast paced running is great for your body! It increases your metabolism, burns more calories, and you will be able to maintain your intensity for longer -- and do all this in a fraction of the time with greater benefits than if you did the cardio or aerobic training. And the pay is better too...

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Fat Loss - Running Training Tip - Get Into the Zone and Take Your Head For a Run

One of the huge benefits mere mortals experience when they take up running at an easy pace in order to start losing weight, experience optimal health and well being is they often get to take their head for a run.

This is a very strange experience. It is called getting in the zone or the flow. We call it "taking your head for a run" because that is what it feels like. This is the ultimate goal for a run - the experience of running when you don't even feel like you are running. It almost seems that someone is taking your head for a run. To ultimately get "lost" in your thoughts or conversation when you are running is amazing. The scenery flies by as you simply go out and enjoy the experience. Obviously this is only possible if you are a runner and not a racer - if you are running for the experience and not for time. When you experience a "taking your head for a run" run, you will know what the pure joy of running is all about. So, remember you are running, not because you have to, but because you want to. The ability to get lost in your thoughts (or conversation - see above) will have a huge impact on your running and will also be key to making the long runs not feel like "long runs" but great experiences.

Our recommendation is if you are a non-runner and want to start losing weight and experience optimal health and well being it's time to get some good running shoes and experience the exhilarating feeling of "taking your head for a run". If you a racer and your running is always about time, remember it's the experience which is so much more memorable and rewarding. Slacken the pace for some of your runs and enjoy the awesome experience of "taking your head for a run". It will take you on many journeys and one day even perhaps on your first 10k, 21k or marathon. Just like life, running is a journey, run easy and enjoy the ride.

Source: Nicky & Craig Blewett

Running easy experts and marathon runners, Craig and Nicky Blewett, are the Coaches and Founder Members of the Running Easy International Running Club. The Ultimate Online Running Club to Achieve Optimum Health, Fitness, Successful Weight loss and Well being for Good! Become a club member today and receive a FREE RUNNING EASY Lifestyle Marathon Power Pack VALUE $100 and transform you body and mind in 16 weeks or less visit http://www.marathonrunningtips.com or visit their international running club at http://www.runningeasy.com

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Fat Loss Training Tip - The Secret Running Training Pace to Ensure Fat Loss and Enjoyment!

A challenge faced by most new runners is what pace you should be running at to ensure you are benefiting from the training in terms of achieving optimal fitness, losing fat while most importantly enjoying your running session.

If you have a closet ambition to be the next great discovery on Idols, then running is just for you. Of course you know all about singing in the shower, but singing while you run is much better. You may have to endure strange looks as the ear-pumping iPod makes you sound like Pavarotti to yourself, while passerby's, not benefiting from this musical enhancement, only hear a cat's screech as it is swallowed by an angry Chihuahua. Nonetheless, this still remains the key to running. Not because it gives you plenty of time to work on your rendition of "Longer" but because it helps you control your pace. This is a really important running training tip. It basically says - If you can't talk (or sing) then you are probably running too fast. This provides a very useful test of what pace you should be running at.

One of the most amazing parts of running in races is that you compete as a group. In fact it is this that often carries you through the difficult times. A common feature of many long runs (marathons and ultra marathons) is running buses. These are groups of people who all run together - they talk to each other, they encourage each other. The whole idea is that together this is not only easier, but a whole lot more fun. If you can find a running partner, then all the better. You'll have some of your best conversations while out running when your head is clear and your body active. But the key is making sure you can talk or sing for most of your run. If not, then slow down.

Running is an awesome lifetime exercise of choice to achieve permanent fat loss, incredible health and well being. An exercise which many runners enjoy well into their 70's and even 80's. The important thing is to make sure it's always fun and enjoyable. Running at a pace at which you can enjoy a comfortable conversation (even if it means brisk walking to start with) is one of the first vital steps to ensure you enjoy your running experience. In return you will also enjoy the enormous health and lifestyle benefits every running is rewarded with when running easy.

Source:Nicky Blewett
Running easy experts and marathon runners, Craig and Nicky Blewett, are the Coaches and Founder Members of the Running Easy International Running Club. The Ultimate Online Running Club to Achieve Optimum Health, Fitness, Successful Weight loss and Well being for Good! Become a Club member today and receive their FREE RUNNING EASY Lifestyle Marathon Power Pack VALUE $100 and transform you body and mind in 16 weeks or less. visit http://www.runningeasy.com

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Getting Started With Your Running Training

Although running is, theoretically, one of the least complicated or involved of all fitness activities, if you want to get the most out of it without doing yourself damage, there is actually a fair amount you need to know. As such, taking on board all the well-meaning advice you'll receive (astonishingly, as much from non-runners as runners) and working out what aspects of running will be best for you so often puts people off before they start. And then you've still got to get past the embarrassment factor and the self-motivational bit.

Should I really start running?

Of course you should. As regards to you being sufficiently healthy to start running as an exercise to improve your health and fitness, the short answer is yes. Quite Likely. Although, these days, the general way of thinking is to presume you may not be. Before people commence any vigorous exercise routine or takes up strenuous sports or activities, it's good advice to get a cursory once-over from their doctor.

The pragmatic truth is that, unless you are worried about a pre-existing condition or something in your medical history, you shouldn't need your doctor's permission to take up running. Indeed, if you visit your doctor simply to ask whether you should hit the pavements or not and manage to get to the surgery under your own steam, they are going to wonder why you are wasting their time. The chances are they couldn't give you much guidance anyway.

The average family doctor isn't going to know enough about running and how beginners actually get started in it to make an informed judgment based on anything other than obvious conditions. Such are the pressures on the modern health service, preventative measures or health 'n' fitness consultation no longer seem part of what they do, as they have become geared up to treat illness and ailments after the event.

This isn't an attack on family doctors - they mostly do a sterling job given the circumstances. Its merely a reflection on their workload and the average six-minutes-per-patient visit. Thus they are highly unlikely to appreciate an apparently healthy person taking up their time to ask "Should I take up a cardio-vascular exercise and get out in the fresh air more?"

Think of the time spent hanging round the doctor's surgery as time when you could be out running, and only book that appointment if you have specific grounds for hesitancy. And as regards being fit, people take up running in order to get fit, so if you had to be a perfect physical specimen in order to partake, most of us would have been excluded. The trick is to start slowly - and we mean slowly. For the reasonably healthy, if you follow a beginners' program and listen to your body as soon as it starts complaining, you will be fine.

See your doctor before taking up running if:

You are over 60
You are already under a doctor's care for an existing condition
You or your family has a history of heart problems
You are asthmatic
You are on medication
You have had an adverse reaction to exercise in the past
You have arthritis
You have uncontrollable high blood pressure

Will I look stupid?

No. Of course you won't. Not unless you're running a marathon dressed as a carrot, and then it'll probably be deliberate. But that doesn't mean you won't feel like you look stupid during your first few times on the street, and that's what counts.

In spite of what you might imagine, as you pound the pavements wearing not much more than your underwear, the reality is that most people won't even have noticed you. Just put your head down - not literally, in case you run into a tree, then people really will notice you - and power on through. After a few times out you will feel much more in command of your actual running, thus you'll be more confident, and will realize you have much more important things to think about than pedestrians you might pass. Just keep telling yourself how much longer you are going to live than them.

Running is one of the best types of fitness training you can get - and for the days when you can't get out on a run there's always the home use Schwinn exercise bike. It's is one of the best fitness bikes you can get, and an ideal addition to your home gym.

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