Running Philosophy
Running Philosophy
Running is a lifelong sport regardless of your ability. I believe you achieve running success by setting realistic short term goals that are steps in attaining a long term goal. Achieving that goal becomes the basis for your motivation and your decision making. Success is best obtained by having a well thought out plan geared towards reaching your goal, then following that plan. Adjustments are made along the way, but understanding the purpose of the plan will help you to make the proper adjustments.
There is no secret to getting faster. The more you run the faster you will get. The body adapts to stress, the more you stress it the more it will adapt. The key is to progress your training, and to do all the things needed to keep your body healthy while doing so.
Base training increases the body’s ability to use oxygen. The more oxygen you can use, the faster you can run for longer periods of time before you get fatigued. This is only accomplished by logging miles. Running 30 miles a week will produce greater results than running 20 miles a week. Running 40 miles a week will produce greater results than running 30 miles a week. Time spent running causes the muscles to adapt by creating more blood vessels in the muscles to carry more blood/oxygen to the muscles. The muscles adapt by generating more mitochondria that are used to metabolize oxygen. There is no other way to do this. Running faster for short distance does not produce this result, it is only done by time spent with your heart rate elevated (ie: running!)
Faster running has its benefits, but building the base produces the greatest results and the longest lasting results. So we have to increase your mileage. To accomplish this we have to gradually build the miles, and do it with steady running so we do not get hurt. Increasing you mileage to fast will often cause injuries. You have to be consistent, running some amount nearly every day, even if it is a 10 minute jog around the block.
For the body to adapt is also requires rest and good nutrition. Try to get 7-8 hours of sleep a night, get yourself a new pair of shoes, and eat healthy. You will be tired, and when tired you will not feel like running. Sleep i important. Set goals for how many miles you are going to run each week, this will help your motivation and give you a purpose. It feels good to accomplish these mileage goals, it will motivate you. Keep track of your running each day, add up your distance. During the summer it is hot, so get up early or run late in the day. Split your runs up if needed, it is just as effective if you do this. Try to get one long run of over an hour in each week.
Fitness is important. Core exercises will help you to have better form, which will help you to run faster and also stay healthier. Flexibility will also make it easier to run. Hamstrings, lower back, calves, quads and IT band are essential. Stretching after you run, use of foam roller will increase flexibility.
Running is a lifelong sport regardless of your ability. I believe you achieve running success by setting realistic short term goals that are steps in attaining a long term goal. Achieving that goal becomes the basis for your motivation and your decision making. Success is best obtained by having a well thought out plan geared towards reaching your goal, then following that plan. Adjustments are made along the way, but understanding the purpose of the plan will help you to make the proper adjustments.
There is no secret to getting faster. The more you run the faster you will get. The body adapts to stress, the more you stress it the more it will adapt. The key is to progress your training, and to do all the things needed to keep your body healthy while doing so.
Base training increases the body’s ability to use oxygen. The more oxygen you can use, the faster you can run for longer periods of time before you get fatigued. This is only accomplished by logging miles. Running 30 miles a week will produce greater results than running 20 miles a week. Running 40 miles a week will produce greater results than running 30 miles a week. Time spent running causes the muscles to adapt by creating more blood vessels in the muscles to carry more blood/oxygen to the muscles. The muscles adapt by generating more mitochondria that are used to metabolize oxygen. There is no other way to do this. Running faster for short distance does not produce this result, it is only done by time spent with your heart rate elevated (ie: running!)
Faster running has its benefits, but building the base produces the greatest results and the longest lasting results. So we have to increase your mileage. To accomplish this we have to gradually build the miles, and do it with steady running so we do not get hurt. Increasing you mileage to fast will often cause injuries. You have to be consistent, running some amount nearly every day, even if it is a 10 minute jog around the block.
For the body to adapt is also requires rest and good nutrition. Try to get 7-8 hours of sleep a night, get yourself a new pair of shoes, and eat healthy. You will be tired, and when tired you will not feel like running. Sleep i important. Set goals for how many miles you are going to run each week, this will help your motivation and give you a purpose. It feels good to accomplish these mileage goals, it will motivate you. Keep track of your running each day, add up your distance. During the summer it is hot, so get up early or run late in the day. Split your runs up if needed, it is just as effective if you do this. Try to get one long run of over an hour in each week.
Fitness is important. Core exercises will help you to have better form, which will help you to run faster and also stay healthier. Flexibility will also make it easier to run. Hamstrings, lower back, calves, quads and IT band are essential. Stretching after you run, use of foam roller will increase flexibility.