How to Choose the Right Running Training Program For You

If you are trying to get in shape for a marathon or just interested in doing cross country running, you will need to know how to prepare. There are plenty of different running training programs that can get you to where you need to be in terms of your fitness level. Many businesses offer programs that include levels such as beginner, intermediate, advanced, and competitive.

You will want to decide which one you are going to do before getting started, because finding the right training program can mean the difference between successfully completing a marathon in a certain amount of time and lagging behind the whole way.

Even with programs that are for beginners, you should still have at least one year of experience before you enter into one. This will ensure that you are completely prepared for everything you will go through. Those who currently run 15-20 miles per week are recommended for a beginner level program. If you run anywhere from 25-50 miles per week, then you might want to think about joining an intermediate program. Advanced level programs are mostly for people who run upwards of 50 miles per week.

Before you join a program, you will also want to think about what your goals are in terms of how far and fast you would like to be able to run. This way you will have a much better idea regarding which type of program you want to join. Those who simply want to get in shape and increase their ability to run longer distances will probably want to stay at a beginner level. If you plan on participating in a marathon on the other hand, then a competitive or advanced program is recommended.

There are specific programs for people who want to do 5 or even 10k marathons. Your ability to run long distances will be put to the test with a number of exercises and different kinds of runs that will get you in better shape, so you can accomplish any and all goals you have set for yourself. Tempo runs are one of the most common types of exercises to do when training for a marathon. They test a person's ability to run at a set pace for a certain distance. Those who run competitively will certainly be interested in doing these on a daily basis.

Those who are not in training for a marathon still might want to look into the running training programs that exist. It is important to find someone who will be able to push you as far as you need to go and help you to meet each goal as you go along every step of the way. It is important to read carefully what each training program consists of, and it's definitely a good idea for anyone who has never done this before. Remember that pushing yourself is one of the keys to success in running, so make sure that you do so without risking injury to your body.

When you are in one of these programs, you will also be doing runs that test speed and endurance. These are two very important things that any runner needs to have, whether competitive or recreational. You will be given certain exercises to do every single day for a certain period of time. It is important to do a wide range of these for you to get in shape and accomplish all of your goals. There are also the smaller aspects of training, such as warming up and down, which are just as important as the rest of the things you will learn to do in such a program.

You can get more detailed information on marathon training by visiting Rudy Myers' website. Give yourself a winning edge by signing up for his free 12 day email course at MarathonTrainingSuccess.com where you'll learn everything you need to know to prepare for and successful complete a marathon, whether you've entered one before or this is your very first time.

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How to Develop an Effective Running Training Program

Assuming you have addressed the important basic aspects of running, as outlined in my previous article '4 Things to Consider Before Starting a Running Training Program', you should now be ready to start a proper running training program.

A good long term training program will incorporate a number of phases. Each phase is designed to improve your physiology in a specific way and prepare you for the next phase of training. Usually a phase will run in one or more 4 week blocks.

A good duration for the most effective training program is about 20 weeks, this will enable you to build up and be 100 percent prepared for a specific race. It helps to use smaller, less important races along the way to keep you motivated and assess your performance level and improvements.

Phases

The phases that are usually included in the program are base, build, preparation, taper and recovery.

Base phase - this is usually the off or pre-season phase. The goal of this phase is to condition the muscles for running and build a good base of aerobic fitness, before beginning more arduous speed training.
Build phase - this phase is designed to build on the aerobic fitness gained in the base phase. This is the meat of the program and includes more high intensity work developing a higher lactate threshold.
Preparation phase - this phase comes prior to the race taper and aims to more specifically develop speed, utilizing the aerobic base and lactate tolerance developed in the previous phases. The volume drops somewhat in this phase.
Taper - this phase comes in the 1-2 weeks leading up to a race, depending on the length of the race. It involves a further drop in volume with some short sharp speed sessions and plenty of recovery immediately prior to race-day.
Recovery - this is a short phase again depending on the length of the race completed, with lower intensity and building volume back up prior to beginning the next phase. It is important to recover from a race, too much too soon will likely result in injury due to fatigued muscles.

Workout Types

The following types of workouts are the building blocks to any successful running training program:

Long Run - a slower aerobic run, essential to building cardiovascular endurance and improving blood flow to muscles

Tempo Runs - running at higher tempo (around 10k race pace) for 5-8km helps build muscular endurance

Hill runs - doing hill repeats at an aerobic pace with ample recovery is key to building specific muscular strength. Varying the hill grade and distance is useful.

Fartlek Runs - these are additional runs that can be thrown in. The word Fartlek comes from Swedish and means 'speed play'. These runs can be about an hour and involve random speed intervals of 15-30 seconds to a few minutes at varying pace, with ample recovery. They are meant to be enjoyable sessions.

Interval sessions - these sessions are designed to develop V02 max and running form and involve running of various distances from 300m to 2km for distance events (5km or more)

Easy runs - an important recovery tool for experienced runners, these should be of 30-45min duration and just at a relaxed and comfortable pace, to circulate blood through the muscles and assist in muscle recovery.
More on these workout types can be found here.

Putting it together

For beginner to intermediate runners, you should be running 3 times a week, with 1-2 days rest between sessions. On the off days cross training can be beneficial; this can include swimming, cycling, cross-country skiing or any other form of aerobic activity that you enjoy, as long as it isn't high impact.

The three sessions you should run vary depending on what phase you are in. The following is an outline:

Base phase - long run, tempo run, fartlek run
Build phase - long run, tempo run, hill / interval session
Preparation phase - long run, tempo run, interval session
Taper Phase - short interval sessions, recovery run, Race!
Recovery phase - recovery run, recovery run, long easy run
A program that really helped me in my running development can be found here.

Moving forward

After all this don't forget running is for your health and enjoyment and for the competitive amongst us a good running training program will give you a competitive edge and help you reach new personal bests.

The keys are to stay consistent and to be open to advice on how to improve. Above all though keep in mind what you want to achieve and don't stop working towards those goals!

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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How to Increase Your Running Speed With Fartlek Training

When you want to increase your running speed, you need to do speed training. Fartlek is a wonderful way of speed training. Fartlek, Swedish for speed play, is a good introduction to faster running training sessions, as it gives you a lot of liberty in what you do and how fast you go. Want to do fartlek training? Then read this article and learn some more about this running workout.

A Quick Definition of Fartlek

When you do a fartlek training session everything is allowed. After a warm-up of about 5-10 minutes you have a training session of 20 - 60 minutes. The only rule to fartlek is that you vary your speed regularly. So you can do a bit of tempo running, run easy, then do some intervals, run easy again, do a few sprints, etc. It is important to know that every fartlek training session varies. You can choose to exercise at your own pace or incorporate specific goals into your exercises. A fartlek training session can be structured and pre=planned, but it is often more fun to just go with the spur of the moment. It instills a kind of responsibility in you though, as you have to know when to take a breather. On the other hand, you need to be honest to yourself and not slack down.

Some Advantages of Fartlek

There are some advantages to fartlek workouts. See below a short sample of advantages.

It is Fun
It can be real fun for you. No other running workout will allow you to have more fun than the fartlek. It's basically all up to you how you want to maintain speeds or achieve some time goals, as long as you can keep it exciting and challenging. Fartleks are fun to do in that aspect.


Everyone Can Do It
Anybody can do fartlek. It is an excellent introduction to speed training for beginners. It is also great for more advanced runners who have just come out of a longer period of base building. Instead of having to comply to the rigour of structured speed sessions you can just go by feel and get back into faster running more easily.


Improves Endurance and Increases Your Running Speed
Due to its continuous nature, fartleks are perfect for athletes who like to participate in long distance running. Fartlek training sessions help you improve endurance, but due to running at different speeds these running sessions help your body improve its lactate threshold and oxygen delivery to the muscles which all contribute to increasing your running speed.

Fartlek workouts are, despite the playful nature, still speed running training sessions. They count as "hard" workouts and should be followed by a day of recovery running or rest. Also make sure that you start and end your fartlek session with easy running so that you properly warm-up and cool-down.

The fartlek can be an enrichment to your running program and will definitely help you increase your running speed. Try it today and see how it works for you!

Want to become a faster and a better runner? Want to learn more about the fartlek and other running workouts? Then visit http://www.best-running-tips.com. Best Running Tips provides you with beginner running tips, running training information and advice on running apparel and gear. A must-see for the serious runner.

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How to Increase Your Running Speed With Interval Running

Want to increase your running speed?

Then you need to add some interval running to your running program.

Interval running, which is also known as track work or speed work, is a type of training that is focused on improving your running speed. Experts have turned to this high-level intensity training because of its scientifically proven results. You can also incorporate this running workout into your program to improve your sprinting. Want to know more about this type of running training? Then read this article.

What Is Interval Running?

Interval running is when you run faster than tempo running. So, faster than your lactate threshold. This means that you will get heavy legs when you do intervals. Intervals are not exactly an all-out attempt, but definitely not far off the mark.

How Can Interval Running Help You?

As a distance runner you would normally concentrate more on endurance. You do your easy running, your long runs, etc. Interval running serves a different purpose. Intervals help your body to provide more oxygen to your muscles. This is great, because the more oxygen your muscles get the further you are able to go and the more you can increase your running speed without having to stop due to exertion.

What To Consider When Doing Interval Running

Interval running is quite intense. So, a day of intervals counts as a hard day. You will want to take a day of rest after it, or at least take it easy with a shorter recovery run. The beneficial effects of your interval workout will be reduced if you do not follow the appropriate hard/easy approach to your running.

Another thing to consider is that you warm-up properly before starting your intervals. Contrary to popular belief, there is not a lot of evidence to suggest that running stretches before your run are good for you. stretching the muscles, especially when they are cold, can cause tears and pulls, so you will want to avoid that. What you need to do though is start off with about ten minutes of easy running. This will sufficiently warm up the legs for the strenuous workout that is about to follow.

After your intervals are done, make sure you finish with a few minutes of easy running and then do some running stretches as part of your cooling-down routine. Stretches after your running workout are fine. They help the recovery process and have been proven to help reduce the risk of all kinds of injuries.

Interval running is a powerful key to increasing your running speed. Added to your running program it is sure to provide you with the boost necessary to get your running to a new level. It has been scientifically tested and proven and should become part of your running arsenal today!

Want to learn more about interval running, about how it can help increase your running speed and which interval running workouts I recommend?

Then go to the interval running page on Best-Running-Tips.com. Best-Running-Tips.com provides you with beginner running tips, running training information and shoe, apparel and gear reviews.

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How To Set Goals And Create A Running Training Program

Training is an important aspect of being a runner. Whether you are a beginner and you are looking to increase your stamina or you've been running for a while and want to run faster or train for an event such as a marathon, training is something that is an essential part of the sport.

There is an art to choosing a good training program. The program you choose will depend on your goals and your needs. Here is some advice that will help you find a runner training program that will work for you.

Decide on Your Goals

The first step to choosing a runner training program is to decide on your goals. If you are a beginner, your training program will look a lot different than someone who is running their third marathon.

Sometimes a goal will be personal such as a desire to run five miles without stopping to rest. Other times a goal will be focused on an event such as running a 10K or a marathon. And often, people will run to help them lose weight or to build up their overall state of health.

Once you decide on your goals, write them down and put them in places where you can see them often. Turn the goal statements into affirmations and recite them a few times each day. For example, if you want to use running to help you lose ten pounds, your affirmation could be: "Running is helping me lose ten pounds."

Choose a Program

Based on your list of goals, you are ready to choose or develop a runner training program that will work for you. If you need help, consult with someone who has more experience than you.

For example, if your goal is to run a marathon, you will want to choose a training schedule that will help you run a successful race. But, there are so many programs out there that it can be difficult choosing the one that is right for you. A beginning marathon runner will not follow the same program as someone who is racing in their fifth marathon.

In general, look for a runner training program that is a little challenging but not out of your reach. You don't want to get discouraged and then give up.

Stick With It

You can spend a lot of time setting goals and fining a training program, but if you don't stick with it, your efforts will not mean anything. Everyone has different ways of finding their motivation. Once you find what motivates you, sticking with your training plan will get much easier.

It takes a while to establish a routine. Before a routine is in place, you may feel disorganized or unmotivated. Give yourself a few weeks to establish a good routine before you start getting discouraged. Often, the routine will make you more motivated.

Gray Rollins is a writer for TheRunnersGuide.com - a great resource for distance runners. Be sure to visit us to learn about the benefits of running and also for a marathon training guide.

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How to Stop a Running Train in Japan

Japan's train system is one of the world's most advanced and timely, yet there is just one obstacle that stands in its way - physically. Not a day goes by in the otherwise peaceful country of Japan without an announcement of an "human accident" causing a certain route to be temporarily blocked to the disappointment of a frustrated (yet accustomed) mob of neatly dressed corporate businessmen and women. "Human accident" is, in fact, a subtle way of saying that someone deeply depressed, stressed out, disgraced, in serious debt, or all of the above has thrown him/herself onto the tracks as a train was approaching. I'll let you picture the result.

Suicide bombings are a common phenomenon these days in our war-torn world. Life in the affluent Japanese society is quite detached from the bloody conflicts in Chechnya, Iraq, India, and elsewhere, news of suicide bombings being viewed as alien events or something that prevails only in virtual computer games. Suicide, however, is not a foreign concept in Japan at all. It is a long standing cultural act that has been practiced to save an individual or family's fame. Suicidal act in Japan is unique as it has often been accompanied by meanings of vindication and valiance. Japan at times even promoted suicide, in order to implant the vocabulary as a way of saving fame and to prevent probability of rebellion against the government.

The Japanese have attempted (and "succeeded" in) peculiar forms of suicide throughout history. The "Hara-kiri," an act of cutting oneself open with a sword or knife, was once the privilege of Samurai warriors, performed in order to protect themselves from being killed by executioners. Another form of suicide called "Shinjuu," would be committed by lovers to romantically end their lives. Military suicide, commonly known as "Kamikaze," was prevalent during Japan's imperial years, when warriors and soldiers would sacrifice their lives for the sake of victory and glory.

As per studies conducted by Japanese national police, the numbers of suicide cases in the year 2000 were 24 per 100,000 people, rising to 27 in the year 2003. The high suicide rates in Japan became the subject of debate, especially during times of economic recession and dearth in the social welfare system. Only in recent years has the government allotted billions of Yen to curb the suicide rate, and the numbers have been improving.

It is often questioned whether the acts of Kamikaze and Hara-kiri should be considered as suicide, as they are claimed to have been obligatory deaths due to overly strict social norms and harsh circumstances. The same perhaps could be said for the present situation in Japan, where certain actions remain unpardonable in any other way and the stress of everyday life could be overbearing. At least the Japanese know how to accept responsibility for their actions - that's more than what could be said about politicians, CEO's of large corporations, and people in general elsewhere.

Josh Shulman, Author of All-You-Can Japan - http://smartjapantravel.wordpress.com

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Interval Running Training For Fat Burning

Not all exercise is created equal... in fact not all running is created equal if you're goal is to get results from your workouts. I am staying pretty general when it comes to your goals because it doesn't matter if your goal is:


To lose body fat
Tone your muscles
Increase running performance
Increase endurance and energy
Etc.
If you're looking to target any of these than interval running training is a great option. More studies than you can imagine have been done showing that intervals or (HIIT) is the optimal form of cardio.

Steady state cardio can bring you down... it's boring, your body adjust easily to it making it so you have to run further and further each time, it can break down muscle tissue and keep fat on, it slows down metabolism... well you get the point...

Interval training on the other hand, isn't like this at all. In fact a study done showed that just 2 hours of interval running training done within a two week period was equal to 10 hrs of steady state running! But the difference was that metabolism was boosted and more fat was lost!

The bottome line... keep your body guessing and working hard with intervals. Jog or walk for a few minutes, follow it up with a spring for 30 seconds or so and then back to your slow pace and keep this going for just 20 minutes.

In 20 minutes time you can burn as many calories as if you had just run for 45-60 minutes straight! Which do you prefer? I choose the intervals.

Need help getting your workout?

Interval Running Training:

Min 0-3: Warm-up (4.2-5.5 treadmill pace) Fat walk or slow jog

Min 3-5: A comfortable running/walking pace* (this is your recovery pace)

Min 5-6: 1st interval Full sprint

Min 6-8: Recovery

Min 8-9: Sprint

Min 9-11: Recovery

Min 11-12: Sprint

Min 12-14: Recovery

Min 14-15: Sprint

Min 15-17: Recovery

Min 17-18: Final Sprint

Min 18-23: Challenge... Run or jog

Min 23-26: Cool Down

This is a really intense workout... go at a pace that you are comfortable with. Remember for the recovery, you should slow down enough that your heart rate drops down significantly. That's the whole point of intervals! Best of luck!

Taylor Ryan is a NASM certified personal trainer, figure competitor and fitness model. Find out how you can get great results with her Women's Fitness Training.

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