Ozzie Gontang
Archive-name: running-faq/beginners/part1
Last-modified: 10 March 2003
Posting-Frequency: 14 days
Answers to REC.RUNNING BEGINNERS' FAQ and Interesting
Information
The following posting is a supplement to the regular
rec.running FAQ. It provides information of particular
interest to people just starting out as runners. It is
organised in traditional FAQ fashion, as a series of
questions and answers.
Send me,Ozzie Gontang, FAQ maintainer
<gontang@electriciti.com> any corrections, updates,
suggestions, or proper info of sources or holder's of
copyright. Yonson Serrano is the previous maintainer of the
rec.running Beginners FAQ which was originally compiled by
Steve Conway.
======================================================================
rec.running Beginners FAQ - a guide for aspiring runners
======================================================================
Once you've finished the beginners' FAQ, you can move on to
look in the main main rec.running FAQ for more information.
ftp://rtfm.mit.edu/pub/usenet/rec.running/ or the web site:
http://www.faqs.org/faqs/running-faq/
* Index
_________
Background Information 1 Why Exercise ? 2 Why running ?
(practicality) 3 Why running ? (the other reasons) 4
Should someone beginning an exercise program get medical
clearance ? 5 Shoes, socks and feet 6 Other equipment 7
The first few weeks 8 The next few weeks 9 Developing
further 10 Training Schedules 11 When to train 12 Running
alone or with others 13 How fast to run 14 Dissociation
and Association 15 Getting out the door 16 How the body
adapts - what to expect as you get fitter 17 Possible
injuries for a beginner 18 Stretching and strength
exercises 19 Fitting running into your life 20 Running and
other sports 21 Satisfaction, enjoyment, fun and no fun 22
Where to run 23 Women and running 24 Good books for
beginners to read 25 Good books for someone coaching
beginners to read 26 Running and weight loss 27 Food and
drink 28 Starting racing
====================================================================== *
Background information
--------------------------
We claim no special knowledge about how to start out on a
running career. This FAQ is the amalgamation of the ideas of
a number of people. There is no claim to definitive answers
and in most areas of training there are no definitive
answers. You must find the techniques and approaches which
work for you. We have tried to give accurate physiological
information. Elsewhere we have tried to indicate the range
of approaches that people have used. Since much of what is
said here is subjective, our personal experiences and biases
have inevitably had an influence. Humour creeps in from time
to time, often unannounced.
====================================================================== *
1
Why Exercise ?
------------------
Aerobic exercise will improve your cardiovascular and
pulmonary systems
(i.e. your heart and lungs), improve your muscle tone, may
give you more energy, may help you lose weight and
will help you look and feel better. It will reduce the
risk of coronary heart disease. Physical activity
probably increases longevity by one to two years.
People who exercise are claimed to be happier (R. Carter,
"Exercise and Happiness", Journal of Sports Medicine 17,
1977). Exercise reduces tension and anxiety. Exercise is as
effective a treatment for mild depression as drugs. Exercise
increases perceived quality of life.
Studies have claimed that healthy adults who regularly
exercised had greater energy, patience, humor, ambition,
greater emotional stability, imaginativeness, self-
sufficiency and assurance, conscientiousness and
persistence. They are more amiable, graceful, good-tempered,
elated and easygoing than control groups. With benefits like
these, it's a wonder running isn't compulsory ;-)
====================================================================== *
2
Why running ? (practicality)
--------------------------------
Running is the most natural form of aerobic exercise. It can
be carried out anywhere, in most conditions, with a minimum
of equipment, by anyone. All you need is some shoes, some
comfortable clothing and the will power to get out of the
door and "Just do it !".
If you are active in other sports, running is an easy way of
increasing your aerobic fitness and stamina, with benefits
to all your activities.
====================================================================== *
3
Why running ? (the other reasons)
-------------------------------------
In running you are ultimately dependent only on yourself. It
is your own discipline that makes you run, and that provides
the benefits you reap. Running will increase your pride in
yourself, and improve your relationship with your body. You
will surprise yourself with your capabilities and reserves,
achieve more than you thought possible.
Running gives you time to yourself. Even running with others
you are essentially alone. You will be more in contact with
the world around you, in all weathers and all lights, and
more with yourself. Running gives you a space to yourself, a
time to think, to muse, an active form of meditation.
People may start running for health reasons, they persist
because they become runners.
Running is the classical road to self-consciousness, self-
awareness and self-reliance. Independence is the outstanding
characteristic of the runner. He learns the harsh reality of
his physical and mental limitations when he runs. He learns
that personal commitment, sacrifice and determination are
his only means to betterment. Runners only get promoted
through self-conquest.
Noel Carroll [as quoted by Noakes]
====================================================================== *
4
Should someone beginning an exercise program get medical
clearance ?
------------------------------------------------------------
------------
The advice usually given is that formulated by the American
College of Sports Medicine (1976) - that anyone over the age
of 35 should have a full medical examination, including an
electrocardiogram recorded before, during and after maximal
exercise. Persons under 35 who have risk factors for heart
disease (a family history of heart disease, a history of
smoking, high blood pressure or high blood fat levels)
should also be tested.
More recent guidelines from the U.S. National Heart Lung and
Blood Institute (1981) say that you should consult a doctor
before beginning an exercise program is you meet any of the
following criteria:
1. You are over age 60 and not accustomed to vigorous
exercise. 2. You have a family history of premature
coronary heart disease (under 55 years of age).
2. You frequently have pains or pressure in the left or
midchest area, left neck, shoulder or arm (distinct from
the "stitch") during or immediately after exercise.
3. You often feel faint or have spells of severe
dizziness, or you experience extreme breathlessness
after mild exertion. 5. Your doctor has said that your
blood pressure is too high, or you do not know that it
is normal.
4. Your doctor has said that you have heart trouble, that
you have a heart murmur, or that you have had a heart
attack. 7. Your doctor has said that you have bone or
joint problems, such as arthritis .
5. You have a medical condition that might need special
attention in an exercise program.
[the above taken from Noakes]
Use your common sense. Go to your doctor if you are in
doubt.
====================================================================== *
5
Shoes, socks and feet
-------------------------
A good pair of shoes is the most important item of equipment
to a runner. You need a good, basic well-cushioned pair of
shoes that fit well. You don't need motion control shoes
unless you already know that you have gait problems (over-
pronation or over -supination). You DON'T need expensive
shoes with flashy gimmicks, unless you are just going to
wear them to look cool.
Don't go to a general sports goods store, especially one of
the chains. Find a real running store. You can recognize one
by the flyers for upcoming races posted in the window or ask
some runners where to find one. Go in the afternoon when
your feet are at their largest. If possible go on a week
day, so you avoid Saturday staff. Tell the staff what you
want the shoes for. If you belong to a running club you may
get a discount.
If your neighbourhood doesn't have a real running store, you
could try mail order [see main FAQ]. Some of these will give
advice over the phone, and may let you exchange shoes. They
may be a better bet than a mall sports store, have a wider
range of stock and will probably be cheaper. Don't go to a
running store for advice then buy from mail order - buy from
the store.
Look in the main rec.running FAQ for more information.
ftp://rtfm.mit.edu/pub/usenet/rec.running/ or the web site:
http://www.faqs.org/faqs/running-faq/
If you find that you get blisters, try out some of the
running socks sold by the running stores. Double-layered
ones work well. They are more expensive than cheap "sports"
socks, but if you have blister problems, then they are well
worth it. Another good trick is to apply Vaseline to your
feet before running. Vaseline also works well if your
nipples get sore.
====================================================================== *
6
Other equipment
-------------------
You can wear anything comfortable. Depending on the climate
- t-shirts, sweatshirts, thermal tops, shorts, leggings,
lycra tights, tracksters or warmup pants, windproofs or
rainproofs. The chances are that you already have what you
need, for the moment at least. The important thing to
remember is not to overdress (a common beginners mistake) as
you will be much warmer while running.
Look in the big rec.running FAQ for more information.
====================================================================== *
7
The first few weeks
-----------------------
The most important thing early on is to get into the
exercise habit. You are (hopefully) embarking on a lifelong
path, so taking it slowly shouldn't be a problem.
If you haven't been doing any kind of exercise, start out by
walking. Walk at a comfortable speed for 20 minutes, 4 or 5
times a week for several weeks. Then you can move onto the
next stage.
Walk and run for 15 minutes or for a mile, 4 or 5 times a
week. Run when you can and walk when it gets too
uncomfortable. Run slowly, what counts at the moment is
time, not speed. Don't try to do more, even if you feel you
can. If you force the pace you may progress faster, saving a
week, or you may get injured and be out for six weeks.
Walk for the first and last part of the sessions, to get
your body warmed up and to ease down at the end. Look in the
main rec.running FAQ for information on stretching and
warming up.
If you are already fit from another sport, such as
cycling or swimming, then it is important that you go a
little easier than you might want to while you are
building up the miles. It is very easy to push yourself
past what the connective tissues can stand at first, and
hence get injured. Chuck Amsler says that going for an
abbreviated bike workout before running worked well for
him (good warm up too).
====================================================================== *
8
The next few weeks
----------------------
You should now be running with walking only to warm up and
down. Start to increase your weekly mileage. Do this by
lengthening one of the runs. The next week you can increase
one of the other runs as well. After a few weeks you should
consider making one run per week your long run - up to half
as long again as the others.
Only increase distances by small amounts - the usual rule of
thumb is not to increase by more than 10% per week in total
distance. Increase either the long run or the shorter runs,
not both in the same week. Some weeks do the same as the
previous week, or even do less.
====================================================================== *
9
Developing further
----------------------
Fitness increases dramatically between the first 10 and 20
weeks of training. You will probably find this to be the
most rewarding period of your new running career, with each
week yielding greater achievements than the week before.
However, you should continue to gradually increase your
training, but not too rapidly, since you will be
particularly prone to injury in this time (see the Injuries
section). You should still be aiming to increase distance,
not speed.
After several months you will no longer be a beginner and
will have to decide whether you wish to just run for fitness
or to do more. A couple of miles, three of four times a week
will keep you fit and healthy. 15 to 20 miles a week will
give you better conditioning. Beyond that, you are running
for performance.
====================================================================== *
10
Training Schedules
-----------------------
We have deliberately not written down a training schedule..
We have attempted to list some basic principles and to give
you some ideas. A schedule will give you something to aim
at, may help you get out of the door and may stop you doing
too much too soon. Some people thrive on rigid schedules,
some never make them, most have some kind of schedule but
are flexible about following it.
You may want to write out your own schedule, using the ideas
here and elsewhere, possibly based on a schedule taken from
a book or magazine. Adapt any schedule to your
circumstances, and be prepared to alter it in the light of
experience.
If you have an experienced and sympathetic runner to coach
you, so much the better.
====================================================================== *
11
When to train
------------------
Some people run in their lunchbreaks, some in the evenings
and some strange souls claim to enjoy running in the early
mornings. You have to find a place in your life for running
that you can stick to. If you do run in the early mornings,
pay special attention to warming up.
The climate and daylight can have an effect on when you run.
High daytime temperatures and humidity are a strong argument
for running in the early morning. Lunchtimes are good times
to run when the temperatures are low and the mornings and
evenings dark.
====================================================================== *
12
Running alone or with others
---------------------------------
Running with a partner can motivate you, can get you out the
door when you don't feel like it and can give you someone to
talk to on the run. If you do run with a partner it should
be someone of a similar standard, otherwise your running
will be uncomfortable for both of you. You will be dependent
on each other's schedules, which may make fitting in running
harder. Most of us mix running alone and with friends.
Joining a club that caters for beginners can help with
motivation and be a good source of advice and coaching.
There are also some training groups aimed at particular
races and many ad-hoc groups based on work, school and
neighbourhoods. Ask around.
====================================================================== *
13
How fast to run
--------------------
As a beginner you should only be running aerobically. Your
running should not leave you gasping for breath too much.
The aim is to "Train, not strain". Being able to talk to a
running partner is a good sign that you are running
aerobically and not pushing too hard.
Heart-rate can also be used as a guide, either using a heart-
rate monitor, such as those made by Polar, or stopping
running and using the old-fashioned finger on wrist method
(count for 10 seconds and multiply by six). Your heart-
rate should stay below 70% of max. That is, your target
heart-rate is
resting rate + (.7 * (max rate - resting rate))
where the resting rate is taken when you are laying
down doing nothing, and the maximum rate is estimated
by the formula
(220-age=predicted maximum heart rate)
Determining your target heart rate (Target Training Zone)
6. Predicted Maximum heart rate: 220-age eg age 55: 220-
55=165 beats/minute
7. Multiply predicted heart rate by percentage 60% to 70%
for beginners. A 55 year old sedentary man: 165*.60=99;
165*70=116
Running faster can wait until your bones are stronger and
you are fitter and eager to run faster in races. At present
you should be more interested in running further. Some
speedup should happen anyway.
====================================================================== *
14
Dissociation and Association
---------------------------------
"Association" is listening to your body, monitoring its
every twinge and ache while shutting out all extraneous
details. It's what top athletes do in races.
"Dissociation" is tuning out the pains of the body, by
talking to our running partners, thinking through problems,
looking at the view, dodging the traffic, watching the
squirrels, mentally singing, really singing, communing with
nature, generally daydreaming. It's what we all do to get
through our runs. You need to learn how to do it.
====================================================================== *
15
Getting out the door
-------------------------
Maybe the hardest part of running. You've had a hard day at
the office, it's lightly raining and you really don't feel
like running. Believe me, 9 times out of 10, if you get out
the door in your running kit you'll feel fine after a couple
of minutes, enjoy your run and feel better for it.
You have to learn to tell the difference between apathy and
real tiredness. One strategy is to tell yourself that you'll
only do half the scheduled run. If you really are tired,
then you'll be able to tell in the first few minutes, after
which you should go home. If you stay apathetic, maybe
you'll do the half run, which is better than no run. Most
likely you'll end up doing your scheduled run.
On the other hand ... there is room for flexibility. If
it's bucketing down and blowing a gale, maybe it's
better to leave the run until tomorrow, unless you are
one of those people who like running in wild conditions
- try it sometime.
====================================================================== *
16
How the body adapts - what to expect as you get fitter
-----------------------------------------------------------
As you stress your body, it reacts to make the stressed
systems stronger. This is sometimes called the "training
effect". Once you begin running it will strengthen your
heart and leg muscles, and increase the number of small blood-
vessels within them. You will get better at moving oxygen to
your muscles, and at getting rid of the waste products of
muscle activity. You should cease to be so breathless when
running. Over time your resting pulse may drop. Altogether,
your body should adapt to make running easier and to allow
you to run further.
Unfortunately, your muscles adapt faster than your bones
and connective tissues, so just as you find you can run
faster and further, you become liable to injuries. (See "*
17 Possible injuries for a beginner"). Injuries tend to
strike beginners after 8-12 weeks, so it is a good idea to
slow down your progression at this point to let your
skeleton catch up.
Noakes observes that there is a dramatic increase in
performance after 20 weeks.
====================================================================== *
17
Possible injuries for a beginner
-----------------------------------
The main cause of injury in beginners is the mismatch
between the rapid development of the muscles and the slower
development of the bones. In particular, injuries commonly
appear between 8-12 weeks after starting training.
The most common symptoms are persistent calf-muscle soreness
and discomfort along the border of the shinbone (shin-
splints). These symptoms will usually disappear in time *if*
you reduce the training load for a few weeks
- having more rest days and running less distance. If
this does not work, consider changing your running
shoes to a more shock-absorbent pair, running on softer
surfaces (a good idea anyway) and possibly seeking
professional advice.
You may have a gait abnormality such as over or under
pronation and supination (how much your foot rolls in and
out during its time on the ground). Your legs may be
different lengths. Sooner or later
Last-modified: 10 March 2003
Posting-Frequency: 14 days
Answers to REC.RUNNING BEGINNERS' FAQ and Interesting
Information
The following posting is a supplement to the regular
rec.running FAQ. It provides information of particular
interest to people just starting out as runners. It is
organised in traditional FAQ fashion, as a series of
questions and answers.
Send me,Ozzie Gontang, FAQ maintainer
<gontang@electriciti.com> any corrections, updates,
suggestions, or proper info of sources or holder's of
copyright. Yonson Serrano is the previous maintainer of the
rec.running Beginners FAQ which was originally compiled by
Steve Conway.
======================================================================
rec.running Beginners FAQ - a guide for aspiring runners
======================================================================
Once you've finished the beginners' FAQ, you can move on to
look in the main main rec.running FAQ for more information.
ftp://rtfm.mit.edu/pub/usenet/rec.running/ or the web site:
http://www.faqs.org/faqs/running-faq/
* Index
_________
Background Information 1 Why Exercise ? 2 Why running ?
(practicality) 3 Why running ? (the other reasons) 4
Should someone beginning an exercise program get medical
clearance ? 5 Shoes, socks and feet 6 Other equipment 7
The first few weeks 8 The next few weeks 9 Developing
further 10 Training Schedules 11 When to train 12 Running
alone or with others 13 How fast to run 14 Dissociation
and Association 15 Getting out the door 16 How the body
adapts - what to expect as you get fitter 17 Possible
injuries for a beginner 18 Stretching and strength
exercises 19 Fitting running into your life 20 Running and
other sports 21 Satisfaction, enjoyment, fun and no fun 22
Where to run 23 Women and running 24 Good books for
beginners to read 25 Good books for someone coaching
beginners to read 26 Running and weight loss 27 Food and
drink 28 Starting racing
====================================================================== *
Background information
--------------------------
We claim no special knowledge about how to start out on a
running career. This FAQ is the amalgamation of the ideas of
a number of people. There is no claim to definitive answers
and in most areas of training there are no definitive
answers. You must find the techniques and approaches which
work for you. We have tried to give accurate physiological
information. Elsewhere we have tried to indicate the range
of approaches that people have used. Since much of what is
said here is subjective, our personal experiences and biases
have inevitably had an influence. Humour creeps in from time
to time, often unannounced.
====================================================================== *
1
Why Exercise ?
------------------
Aerobic exercise will improve your cardiovascular and
pulmonary systems
(i.e. your heart and lungs), improve your muscle tone, may
give you more energy, may help you lose weight and
will help you look and feel better. It will reduce the
risk of coronary heart disease. Physical activity
probably increases longevity by one to two years.
People who exercise are claimed to be happier (R. Carter,
"Exercise and Happiness", Journal of Sports Medicine 17,
1977). Exercise reduces tension and anxiety. Exercise is as
effective a treatment for mild depression as drugs. Exercise
increases perceived quality of life.
Studies have claimed that healthy adults who regularly
exercised had greater energy, patience, humor, ambition,
greater emotional stability, imaginativeness, self-
sufficiency and assurance, conscientiousness and
persistence. They are more amiable, graceful, good-tempered,
elated and easygoing than control groups. With benefits like
these, it's a wonder running isn't compulsory ;-)
====================================================================== *
2
Why running ? (practicality)
--------------------------------
Running is the most natural form of aerobic exercise. It can
be carried out anywhere, in most conditions, with a minimum
of equipment, by anyone. All you need is some shoes, some
comfortable clothing and the will power to get out of the
door and "Just do it !".
If you are active in other sports, running is an easy way of
increasing your aerobic fitness and stamina, with benefits
to all your activities.
====================================================================== *
3
Why running ? (the other reasons)
-------------------------------------
In running you are ultimately dependent only on yourself. It
is your own discipline that makes you run, and that provides
the benefits you reap. Running will increase your pride in
yourself, and improve your relationship with your body. You
will surprise yourself with your capabilities and reserves,
achieve more than you thought possible.
Running gives you time to yourself. Even running with others
you are essentially alone. You will be more in contact with
the world around you, in all weathers and all lights, and
more with yourself. Running gives you a space to yourself, a
time to think, to muse, an active form of meditation.
People may start running for health reasons, they persist
because they become runners.
Running is the classical road to self-consciousness, self-
awareness and self-reliance. Independence is the outstanding
characteristic of the runner. He learns the harsh reality of
his physical and mental limitations when he runs. He learns
that personal commitment, sacrifice and determination are
his only means to betterment. Runners only get promoted
through self-conquest.
Noel Carroll [as quoted by Noakes]
====================================================================== *
4
Should someone beginning an exercise program get medical
clearance ?
------------------------------------------------------------
------------
The advice usually given is that formulated by the American
College of Sports Medicine (1976) - that anyone over the age
of 35 should have a full medical examination, including an
electrocardiogram recorded before, during and after maximal
exercise. Persons under 35 who have risk factors for heart
disease (a family history of heart disease, a history of
smoking, high blood pressure or high blood fat levels)
should also be tested.
More recent guidelines from the U.S. National Heart Lung and
Blood Institute (1981) say that you should consult a doctor
before beginning an exercise program is you meet any of the
following criteria:
1. You are over age 60 and not accustomed to vigorous
exercise. 2. You have a family history of premature
coronary heart disease (under 55 years of age).
2. You frequently have pains or pressure in the left or
midchest area, left neck, shoulder or arm (distinct from
the "stitch") during or immediately after exercise.
3. You often feel faint or have spells of severe
dizziness, or you experience extreme breathlessness
after mild exertion. 5. Your doctor has said that your
blood pressure is too high, or you do not know that it
is normal.
4. Your doctor has said that you have heart trouble, that
you have a heart murmur, or that you have had a heart
attack. 7. Your doctor has said that you have bone or
joint problems, such as arthritis .
5. You have a medical condition that might need special
attention in an exercise program.
[the above taken from Noakes]
Use your common sense. Go to your doctor if you are in
doubt.
====================================================================== *
5
Shoes, socks and feet
-------------------------
A good pair of shoes is the most important item of equipment
to a runner. You need a good, basic well-cushioned pair of
shoes that fit well. You don't need motion control shoes
unless you already know that you have gait problems (over-
pronation or over -supination). You DON'T need expensive
shoes with flashy gimmicks, unless you are just going to
wear them to look cool.
Don't go to a general sports goods store, especially one of
the chains. Find a real running store. You can recognize one
by the flyers for upcoming races posted in the window or ask
some runners where to find one. Go in the afternoon when
your feet are at their largest. If possible go on a week
day, so you avoid Saturday staff. Tell the staff what you
want the shoes for. If you belong to a running club you may
get a discount.
If your neighbourhood doesn't have a real running store, you
could try mail order [see main FAQ]. Some of these will give
advice over the phone, and may let you exchange shoes. They
may be a better bet than a mall sports store, have a wider
range of stock and will probably be cheaper. Don't go to a
running store for advice then buy from mail order - buy from
the store.
Look in the main rec.running FAQ for more information.
ftp://rtfm.mit.edu/pub/usenet/rec.running/ or the web site:
http://www.faqs.org/faqs/running-faq/
If you find that you get blisters, try out some of the
running socks sold by the running stores. Double-layered
ones work well. They are more expensive than cheap "sports"
socks, but if you have blister problems, then they are well
worth it. Another good trick is to apply Vaseline to your
feet before running. Vaseline also works well if your
nipples get sore.
====================================================================== *
6
Other equipment
-------------------
You can wear anything comfortable. Depending on the climate
- t-shirts, sweatshirts, thermal tops, shorts, leggings,
lycra tights, tracksters or warmup pants, windproofs or
rainproofs. The chances are that you already have what you
need, for the moment at least. The important thing to
remember is not to overdress (a common beginners mistake) as
you will be much warmer while running.
Look in the big rec.running FAQ for more information.
====================================================================== *
7
The first few weeks
-----------------------
The most important thing early on is to get into the
exercise habit. You are (hopefully) embarking on a lifelong
path, so taking it slowly shouldn't be a problem.
If you haven't been doing any kind of exercise, start out by
walking. Walk at a comfortable speed for 20 minutes, 4 or 5
times a week for several weeks. Then you can move onto the
next stage.
Walk and run for 15 minutes or for a mile, 4 or 5 times a
week. Run when you can and walk when it gets too
uncomfortable. Run slowly, what counts at the moment is
time, not speed. Don't try to do more, even if you feel you
can. If you force the pace you may progress faster, saving a
week, or you may get injured and be out for six weeks.
Walk for the first and last part of the sessions, to get
your body warmed up and to ease down at the end. Look in the
main rec.running FAQ for information on stretching and
warming up.
If you are already fit from another sport, such as
cycling or swimming, then it is important that you go a
little easier than you might want to while you are
building up the miles. It is very easy to push yourself
past what the connective tissues can stand at first, and
hence get injured. Chuck Amsler says that going for an
abbreviated bike workout before running worked well for
him (good warm up too).
====================================================================== *
8
The next few weeks
----------------------
You should now be running with walking only to warm up and
down. Start to increase your weekly mileage. Do this by
lengthening one of the runs. The next week you can increase
one of the other runs as well. After a few weeks you should
consider making one run per week your long run - up to half
as long again as the others.
Only increase distances by small amounts - the usual rule of
thumb is not to increase by more than 10% per week in total
distance. Increase either the long run or the shorter runs,
not both in the same week. Some weeks do the same as the
previous week, or even do less.
====================================================================== *
9
Developing further
----------------------
Fitness increases dramatically between the first 10 and 20
weeks of training. You will probably find this to be the
most rewarding period of your new running career, with each
week yielding greater achievements than the week before.
However, you should continue to gradually increase your
training, but not too rapidly, since you will be
particularly prone to injury in this time (see the Injuries
section). You should still be aiming to increase distance,
not speed.
After several months you will no longer be a beginner and
will have to decide whether you wish to just run for fitness
or to do more. A couple of miles, three of four times a week
will keep you fit and healthy. 15 to 20 miles a week will
give you better conditioning. Beyond that, you are running
for performance.
====================================================================== *
10
Training Schedules
-----------------------
We have deliberately not written down a training schedule..
We have attempted to list some basic principles and to give
you some ideas. A schedule will give you something to aim
at, may help you get out of the door and may stop you doing
too much too soon. Some people thrive on rigid schedules,
some never make them, most have some kind of schedule but
are flexible about following it.
You may want to write out your own schedule, using the ideas
here and elsewhere, possibly based on a schedule taken from
a book or magazine. Adapt any schedule to your
circumstances, and be prepared to alter it in the light of
experience.
If you have an experienced and sympathetic runner to coach
you, so much the better.
====================================================================== *
11
When to train
------------------
Some people run in their lunchbreaks, some in the evenings
and some strange souls claim to enjoy running in the early
mornings. You have to find a place in your life for running
that you can stick to. If you do run in the early mornings,
pay special attention to warming up.
The climate and daylight can have an effect on when you run.
High daytime temperatures and humidity are a strong argument
for running in the early morning. Lunchtimes are good times
to run when the temperatures are low and the mornings and
evenings dark.
====================================================================== *
12
Running alone or with others
---------------------------------
Running with a partner can motivate you, can get you out the
door when you don't feel like it and can give you someone to
talk to on the run. If you do run with a partner it should
be someone of a similar standard, otherwise your running
will be uncomfortable for both of you. You will be dependent
on each other's schedules, which may make fitting in running
harder. Most of us mix running alone and with friends.
Joining a club that caters for beginners can help with
motivation and be a good source of advice and coaching.
There are also some training groups aimed at particular
races and many ad-hoc groups based on work, school and
neighbourhoods. Ask around.
====================================================================== *
13
How fast to run
--------------------
As a beginner you should only be running aerobically. Your
running should not leave you gasping for breath too much.
The aim is to "Train, not strain". Being able to talk to a
running partner is a good sign that you are running
aerobically and not pushing too hard.
Heart-rate can also be used as a guide, either using a heart-
rate monitor, such as those made by Polar, or stopping
running and using the old-fashioned finger on wrist method
(count for 10 seconds and multiply by six). Your heart-
rate should stay below 70% of max. That is, your target
heart-rate is
resting rate + (.7 * (max rate - resting rate))
where the resting rate is taken when you are laying
down doing nothing, and the maximum rate is estimated
by the formula
(220-age=predicted maximum heart rate)
Determining your target heart rate (Target Training Zone)
6. Predicted Maximum heart rate: 220-age eg age 55: 220-
55=165 beats/minute
7. Multiply predicted heart rate by percentage 60% to 70%
for beginners. A 55 year old sedentary man: 165*.60=99;
165*70=116
Running faster can wait until your bones are stronger and
you are fitter and eager to run faster in races. At present
you should be more interested in running further. Some
speedup should happen anyway.
====================================================================== *
14
Dissociation and Association
---------------------------------
"Association" is listening to your body, monitoring its
every twinge and ache while shutting out all extraneous
details. It's what top athletes do in races.
"Dissociation" is tuning out the pains of the body, by
talking to our running partners, thinking through problems,
looking at the view, dodging the traffic, watching the
squirrels, mentally singing, really singing, communing with
nature, generally daydreaming. It's what we all do to get
through our runs. You need to learn how to do it.
====================================================================== *
15
Getting out the door
-------------------------
Maybe the hardest part of running. You've had a hard day at
the office, it's lightly raining and you really don't feel
like running. Believe me, 9 times out of 10, if you get out
the door in your running kit you'll feel fine after a couple
of minutes, enjoy your run and feel better for it.
You have to learn to tell the difference between apathy and
real tiredness. One strategy is to tell yourself that you'll
only do half the scheduled run. If you really are tired,
then you'll be able to tell in the first few minutes, after
which you should go home. If you stay apathetic, maybe
you'll do the half run, which is better than no run. Most
likely you'll end up doing your scheduled run.
On the other hand ... there is room for flexibility. If
it's bucketing down and blowing a gale, maybe it's
better to leave the run until tomorrow, unless you are
one of those people who like running in wild conditions
- try it sometime.
====================================================================== *
16
How the body adapts - what to expect as you get fitter
-----------------------------------------------------------
As you stress your body, it reacts to make the stressed
systems stronger. This is sometimes called the "training
effect". Once you begin running it will strengthen your
heart and leg muscles, and increase the number of small blood-
vessels within them. You will get better at moving oxygen to
your muscles, and at getting rid of the waste products of
muscle activity. You should cease to be so breathless when
running. Over time your resting pulse may drop. Altogether,
your body should adapt to make running easier and to allow
you to run further.
Unfortunately, your muscles adapt faster than your bones
and connective tissues, so just as you find you can run
faster and further, you become liable to injuries. (See "*
17 Possible injuries for a beginner"). Injuries tend to
strike beginners after 8-12 weeks, so it is a good idea to
slow down your progression at this point to let your
skeleton catch up.
Noakes observes that there is a dramatic increase in
performance after 20 weeks.
====================================================================== *
17
Possible injuries for a beginner
-----------------------------------
The main cause of injury in beginners is the mismatch
between the rapid development of the muscles and the slower
development of the bones. In particular, injuries commonly
appear between 8-12 weeks after starting training.
The most common symptoms are persistent calf-muscle soreness
and discomfort along the border of the shinbone (shin-
splints). These symptoms will usually disappear in time *if*
you reduce the training load for a few weeks
- having more rest days and running less distance. If
this does not work, consider changing your running
shoes to a more shock-absorbent pair, running on softer
surfaces (a good idea anyway) and possibly seeking
professional advice.
You may have a gait abnormality such as over or under
pronation and supination (how much your foot rolls in and
out during its time on the ground). Your legs may be
different lengths. Sooner or later
