The “How-To-Run” Manifesto

Running Techniques

What is this piece about? Quite possibly the best exercise ever! If I could only do on the thing in the world, I would run (talking about working out of course. If I could only do one thing overall, I think you know what I would choose¦ Fighting, of course!) Don’t like running? I know why that is. Because when someone says run, almost 100% of people will automatically see those long tiring jogs around the track. Although long jogs are tremendous for aerobic capacity, I am here to introduce you to a world of running that you never thought was possible.

I will list every running method one can implore, why it is good, and why you should do it. This is probably going to be my favorite article, since nothing beats running in my world.

Long Jogs

There really is no such thing as a “jog.” Even when you’re jogging, you should be working at high capacity. It is not a leisurely stroll, it is a run. Long jogs will improve aerobic power, endurance, and stamina. Your max V02 (oxygen intake) will increase and you will be able to recover to normal heart rate during intense exercise much quicker. Long jogs should be anywhere from 3-10 miles. Anything less than that is really just a warm-up. When starting out with running, start by jogging 1 mile for 2 weeks, then 2 miles for 2 weeks, then 3, and so on and so forth until you have a strong foundation. Best place to jog is on a track. Best things to wear are quality running shoes, sweat pants, and a sweat shirt, no matter the weather buddy!

Long Jog Sample

• 3 Mile Run
• 7 Mile Run
• 10 Mile Run

Interval Running

Interval running is conditioning king. Interval running is running as fast as you can for a distance of 800 meters, 600 meters, and 400 meters. Try to keep a solid pace for each run. 800 meters should be done in 3 minutes or less, 600 in 2 minutes or less, and 400, one minute or less. Here is where it gets good. You run your interval, and then you walk 200 meters, and then run it again. Ah Yes, what a good time! One of the best exercises to improve anaerobic (lack of oxygen) endurance and power. Though you will be huffing and puffing after interval running, they are still anaerobic by nature. I like to run 3×800 meter intervals, 5×600 meter intervals, and 7×400 meter intervals. Best place to run intervals are on a track, obviously. If you have no access to a track, grab a stopwatch and run nonstop for either 3, 2, or 1 minute. Interval running is possibly the most important aspect of a conditioning program. They take intensity to a new level.

Interval Running Sample
• 5 intervals of 800 meters with 1 minute rest
• 6 intervals of 600 meters with 1 minute rest
• 8 intervals of 400 meters with 1 minute rest

Sprint Running

Good ol’ sprinting! Another anaerobic powerhouse! Sprints build remarkable explosive speed and anaerobic power and endurance. Sprints will blast you into incredible endurance levels, and even add power to the upper body due to the intense upper body movement during the duration of the sprint. Sprints absolutely BURN body fat away. Sprints are generally 50 meters, 100 meters, and 200 meters. The longer the spring, the more anaerobic power you will attain. However, it is important to sprint all distances, 50, 100, and 200 meters. Both aerobic and anaerobic systems will get extremely stimulated during sprinting. Don’t ever sprint more than one day in a row because they are extremely taxing to the body.

Basically, to perform a sprint choose your distance, then explode from the starting line and run as fast as humanly possible to the finish line. Walk back to the start to rest, and you’re off again! Running about 8 to 12 sprints is a good idea. I would say 4 50 meter sprints, 4 100 meter sprints, and 4 200 meter sprints for elite athletes.

Sprint Running Sample
• Sprint 100 meters
• Jog back to starting point
• Sprint 100 meters
• Jog back to starting point
• Repeat cycle 10-15 times

Hill Sprints

Another excellent way to train the anaerobic system. You will not only increase anaerobic power, but also increase explosive power, endurance, and immense lower body strength. Hill sprinting will strength the hips, the groin, and the hamstrings and quads. By sometimes doing hill sprints instead of regular sprints, you are using different muscle groups and constantly promoting ever increasing enhancement of your body. Wearing a weighted vest while doing hill sprints will turn you into an anaerobic machine!

Hill Sprints Sample
• Sprint up a hill of your choice
• Jog back down slowly and steadily
• Repeat 10 to 15 times

Tabata Running

Tabata running is very similar to sprinting. To perform Tabata running, you run for 20 seconds, walk for 10 seconds, and repeat. This will blast your aerobic and anaerobic systems to new levels and is a great running method to incorporate to “shock” the body. You can make your own program with Tabata running. Just keep running til you keel over and fall to the ground.

Backwards Running

Running backwards is an excellent way to improve coordination and the backside of your legs. Running backwards can be incorporated with long jogs, interval running, sprints, and Tabata. Great way to change it up.

Sideways Running

Same as backwards, except you do everything sideways. Very, very good for the hip adductor and abductors.

Where do I run? What is the best place to run?

Grass - The grass is a great place to run because it is easy on the knees and on the ankles, and it provides extra resistance to the runner.

Track - The track is easy on the feet and is obviously easy in measuring distance. A local college or high school will usually have a public track for you to use.

Concrete - not so great for the joints and tendons, but it is the most convenient place we can run.

Treadmill - Boring, but acceptable, I suppose. Treadmills generally don’t provide enough intensity for running. You can’t really sprint effectively or do Tabata on a treadmill. Go outside instead.

Sand - If you live at the beach, you’re lucky! The sand is the best place to run sprints and intervals. The sand provides great resistance to the quads and the calves, causing explosive power to quickly ensue. It is not recommended running long jogs on the sand.

Snow - Think of snow as really thin sand. Snow strengthens balance as you try not to fall, and it provides an excellent cushion for the knees and ankles. The deeper the better! Just be careful on what surface the snow is on. Snow on grass would be the safest.

Equipment Needed for Running:

• Quality Running Shoes (Yes, they have actual running shoe stores)
• Running Pants (sweats, windbreakers)
• Running Top (sweatshirt, windbreakers)
• Scarf, gloves, and thermal underwear for winter running

That about sums up running in its entirety. God, I love saying this:

GO OUT AND RUN!!

This entry was posted on Friday, December 22nd, 2006 at 6:24 pm and is filed under Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.