Running 101

Running can be both simple and complex - everyone knows how to run after all. But the more you dive into it, the more you realise there are so many things to know about different types of runs, technique, nutrition etcetc.
I thought I’d write a few pieces aimed at the newbie runner which summarises these different aspects of running.
I want to preface this with the fact that I am relatively new to longer distance running myself. I used to compete in track events but as a sprinter - 100m/200m/4x100m relay.
Learning how to increase endurance has been a combination of learning theoretical knowledge and putting this into practice.

1. Types of runs

There are 3 main ‘types’ of runs:
1. Easy/recovery runs
2. Speed sessions
3. Long runs

We can complicate this further by breaking down speed sessions - tempo runs, threshold runs, intervals, pyramid sets... The list goes on and on but for the purposes of this piece I’ll label all the above as ‘speed sessions’ and not dive into the intricacies of each one.

Easy runs are exactly what it says on the tin. A run at around 4-5/10 effort or at ‘conversational pace’.
You may have also heard of this as ‘zone 2’ training - which is where you run at zone 2 heart rate (see right).

The biggest mistake new runners make is FULLY SENDING each run and going at 100%.

The whole point of easy runs is to improve your ‘aerobic capacity’ and build your aerobic base.
Your aerobic system is the prime energy production system and uses oxygen to create energy. It’s the ‘clean’ energy source that produces water + CO2 as by-products. The anaerobic system is what creates short bursts of energy but produces the dirty lactic acid which accumulates and causes muscles to shut down and performance to take a hit.

Now listen to this.
Every single race - from 5K to marathon - primarily uses the aerobic system to produce energy.
This is why developing our ‘aerobic base’ and teaching our bodies to more efficiently utilise fats to produce energy is so important!
The golden rule of running is to keep easy:speed runs at an 80:20 ratio. The vast majority of your runs should be at an easy pace, with small speed sessions dotted in-between.

Speed runs are going to be the sessions which teach your body how to build and maintain speed. They will be the sessions which are HARD effort and really push your heart rate up. They’ll get your body used to running at speeds by increasing both your cadence (steps per minute) and stride length. As mentioned before, they are very taxing and should not be done excessively. Put easy or rest days both before and after and make sure you advance these SLOWLY.

Long runs are going to be your staple for almost any training block that aims to build towards a half marathon and above (even 10Ks I’d argue)!
These runs help your body get used to increased time on feet, hone in further on building your aerobic base and can also be used to incorporate goal race pace into longer runs.

If you can only run 3x a week - thats perfect! You can do one of each run.
If your final goal/race is less than 10K/half marathon, you could switch the long run out for another, shorter easy run.

2. Strength Training?

Contrary to popular belief - running and weight training work in synergy with each other. It will help you push for more reps in the gym as well as decreasing the time required for recovery between sets and sessions.
It’s also important to have a strong core and general lower body strength for injury prevention.
It’s estimated that each steps puts 2-4x your body weight on each step (depending on which study you cite) so you NEED strong muscles, joints and bones to run.
Strengthening your glutes, hamstrings, calfs and quads will help prevent injury and ensure you can run for longer.
They will also translate to more powerful strides which equals faster pace.

As an aside, it’s also crucial to work on mobility and stretching. Running is a repetitive movement after-all so overtime, the dominant muscles will have a tendency to shorten. Static stretching and foam rolling after running will help to stretch these muscles back to their normal lengths and prevent imbalances and further injuries. Active warm ups will activate the main muscles and make the running experience more enjoyable and again, prevent injuries.

And finally, adding in drills will help to develop neuromuscular adaptation. A skips, B skips etc.
Utilising elastic potential of ligaments and helping neuromuscular ‘firing’ to be on point will, again, decrease injury risk and increase overall running economy.

The most important thing of all?

Anyone can be a runner and don’t let anyone tell you otherwise!
I only picked running back up in February this year and have completely fallen in love with the process.
I came across a saying:

Running is the opposite of doing drugs:
Drugs make you feel amazing in the moment but rubbish afterwards.
Running can feel rubbish in the moment, but amazing after [citing the runners high and general elevation of mood and energy levels throughout the day']

Having a goal also helps. Pick a race that is 4-5 months away and start a proper training block.
I raced my first race last week (a 10K) and ended up smashing my goal by sticking to my half marathon training program and acknowledging that I’d be playing the long game.

And that’s all it is!

To get better at anything, you have to invest time and energy and accept things might take a while.
"The man who loves walking will walk further than the man who loves the destination”.

Whether your goal is losing weight, gaining muscle or becoming a better runner - do it in a way that you LOVE.
And stay disciplined.
Results will come naturally

My first (10K) race last week!

Goal was to run sub50 mins (previous PB 52 mins).
Result was 47 mins!!
Very happy and excited to keep building on this :)