Runlikeh3ll! A Runner's Blog For The Rest Of Us. » Training

Should I incorporate barefoot running into my current training regimen?

John — Tue, 31 Aug 2010 18:20:58 +0000

Runner’s Question: I am currently running a minimum of 7 miles a day. My dad told me I should be running barefoot strides after every workout. I tried that on the football field, only 4 strides. When I was done, I noticed that my calves and hips felt amazing. Does a little bit of barefoot running actually prevent injury?

My 2 cents: Good question! I’ve been doing my share of barefoot running lately… As in literally running without any type of footwear. I’ve only worked up to roughly 3 miles, as it tends to get harsh on your feet, especially when running through the terrain that I’ve been (neighborhoods… streets and sidewalks). I only do it during the day when so I can concentrate on my foot placement and be sure that I’m not stepping on any glass. Anyway, not gonna go off on a long rant here, but I would definitely recommend adding barefoot running to your training/cardio regimen. Just be sure to start slow and ease your way into it. Only do like 3-4 blocks your first day – Your calves are going to be feeling it soon after!

Add your two cents! Answer this question (or check out the other answers) in the comments section below.

Should I incorporate barefoot running into my current training regimen? is a featured post by John Vantine from A Runner's Blog.

My First Barefoot Running Shoes Review – Evo Mesh VIVOBAREFOOT I’ve been running with the Nike Free Run+ shoes since...

Kenyans and Marathons

John — Wed, 24 Jun 2009 16:14:43 +0000

Guest post by Kathleen Baker.

Regardless of your city’s location, if it is the site for any major marathon race, then chances are it will attract a large international audience. With many prominent runners hailing from African nations like Kenya and Ethiopia, there has been a recent influx of fast runners from Germany and Russia as well taking many of the top times. In these poorer African nations, however, youths see their distance running as a ticket to get out of these poverty-stricken areas so that they can succeed in something that comes naturally to them.

East Africa has long supplied many of the world’s top long-distance runners over the past years, though there still remains speculation as to why this has become such a true fact. Many believe this is because of the high altitude at which Kenyans and Ethiopians train, although these countries also have a robust running culture as well as highly trained regimes. The specific Kalenjin tribe in Kenya are only 12 percent of the population of the country although they make up 75 percent of the nation’s elite runners, growing from the onset Olympic victory of Kip Keino in 1968. This has thus inspired many Kalenjin youths to grow up and be like this hero of the tribe. Additionally, the fact that so many Kenyans and Ethiopians have witnessed their fellow citizens travel overseas and win thousands of dollars in marathon money has been a further encouragement to rigorously train in order to become the best at marathon running. This has led domestic competition to drastic levels in order to determine who is the best to compete internationally.

However, very few youths get the opportunity to leave their home nations and travel in order to compete in international marathons. This still remains a dream far out of reach for so many young people in these nations, especially Kenya, but they keep training in the 7,000 to 8,000 foot altitudes in order to build up an endurance. This change in altitude offers a form of training that is used around the world, but the Kalenjin tribe has learned to hone into this factor and train their runners specifically for distance. Many genetic tests have additionally been conducted to determine to what length physiology plays a role in the Kalenjin tribe’s accomplishments as runners. In 2000, the Danish Sports Science Institute concluded after their tests with a Danish runner that Kenyans have a born advantage due to their “birdlike legs”. Many Kenyans themselves view their running strength as a sign of their superior work ethic which allows them to work harder and reach goals that would otherwise seem unfathomable. While the true reason behind their superior running skills remains undetermined, the fact remains that across the world, Kenyans and on a smaller scale, Ethiopians, are still dominating the first place mark on many marathons without any sign of this letting up.

This post was contributed by Kathleen Baker, who writes about nursing schools. She welcomes your feedback at KathleenBaker3212 at gmail.com

Kenyans and Marathons is a featured post by John Vantine from A Runner's Blog.

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Effective Cardio Workouts In Only 20 Minutes

John — Thu, 21 May 2009 22:58:01 +0000

The perfect workout routine is one that combines strength training and some form of cardio. The problem is, most people hate doing cardio and will make up any excuse not to do it. A popular excuse is not having enough time. This article, however, will show you how you can spend only 20 minutes on a cardio workout and still reap the benefits.

So first of all, why is it necessary that you add cardio to your workouts? Most people understand the benefits of strength training because it adds muscle and muscle makes you healthier, more lean and stronger overall.

But what are the benefits of cardio? Here is a short list that names just a few:

- it helps reduce stress

- it burns calories which leads to weight loss

- it makes your heart and lungs stronger

- it reduces your risk of certain diseases

- it reduces depression and increases confidence

- it gives you more energy and helps you sleep better

To sum it up, adding cardio to your workout improves your health and well-being which leads to a better quality of life. Combine this with strength training and you’re on your way to feeling great, fast.

So how can you reap the benefits of cardio in only 20 minutes per workout? It’s called Interval Training and it can be applied to many different forms of cardio including boxing, running and biking.

The concept in a nutshell is shorter workouts, but higher intensity. This is accomplished by pushing hard for say two minutes and then slowing down for two minutes. If you repeat this cycle four more times then you have your 20 minutes. You could also do one minute hard, one minute easy and then repeat this nine more times.

Here is an example:

Interval training is perfect for running. If you’re working out on a treadmill or running outdoors, it’s the same routine. Start out with a warm up jog followed by two minutes of a challenging pace. This won’t be your all out because you have to maintain it for two minutes, but a pace that will be very hard for you. You then follow this with two minutes of either a walk or a very slow jog. Repeat four more times and you’ve got yourself an effective cardio workout in only 20 minutes.

This concept can be applied to many different forms of cardio: two minutes hard, two minutes easy, repeat four more times. Or one minute hard, one minute easy, repeat nine more times.

You’ll get your blood flowing, your heart pumping and reap all the benefits cardio has to offer…all in only 20 minutes.

Effective Cardio Workouts In Only 20 Minutes is a featured post by John Vantine from A Runner's Blog.

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Interval Training! HIIT Your Fitness Peak by Summer

John — Mon, 20 Apr 2009 09:19:32 +0000

This year is going to be different. This year, you’re determined to be fit and buff by summer. But how? How can you hiit your peak in just a few months?

You don’t have time for endless cardio, and it doesn’t seem to work for you any more anyway. Hours in the gym with a personal trainer isn’t in the cards either. There’s got to be some way to get a lean body, flatten your abs, and add a little muscle without giving up on having a life. There is: It is called HIIT.

What the Heck is HIIT?

HIIT stands for High-Intensity Interval Training. This kind of workout involves cycles of short, high-intensity exercises, followed by short recovery periods. When you work out this way, your heart rate continually varies, going from a relatively low level to near your maximum, then back down again. HIIT workouts are tough, but short.

A basic workout will involve a warm-up period, several cycles of high-intensity work, and a cool down period. The whole workout will usually take less than an hour and should be repeated no more than 3 times a week to allow your muscles to recover between workouts.

Some programs incorporate a short abs workout at the end of the session (before the cool down phase) for those looking to specifically build great abs. One example of such a program is the HIIT-based The Truth About Six Pack Abs (HIITSixPackAbs) which combines whole-body exercises, specific abs exercises, and a filling, natural diet into a comprehensive fitness program.

Compare the HIIT approach to more traditional approaches that feature fun things like jogging for hours, swimming endless laps, and heavy dieting. Short intense workouts are certainly more fun and more likely to fit into your busy life.

But does HIIT work?

In recent years, several scientific studies have shown that short, high-intensity workouts are more effective for losing fat while maintaining muscle mass than high-volume, lower intensity aerobic work-outs like jogging. This is true even though your body burns fat most efficiently during those aerobic workouts.

With HIIT, your body burns more calories between workouts due to the higher metabolic rate triggered by the high-intensity workouts.

What is a HIIT Program Like?

At this point, you’re probably wondering what a HIIT program is like. Well, they vary depending on who designed the particular program, but they generally have some characteristics in common. In particular, they usually involve multi-joint movements.

That is, you do exercises like deadlifts that involve multiple muscle groups, instead of curls, which involve a single muscle group. Involving multiple muscle groups in each exercise really cranks up the intensity while allowing you to get a lot done in a short time.

Perhaps the ultimate HIIT workout is sprinting. A sprinter’s frequent short bursts of maximum effort followed by rest periods is high-intensity interval training in a pure form. And if you’ve ever looked at the physiques on sprinters, you’ve seen what this kind of training program can do for you.

More and more, short, high-intensity workouts are being recognized as the best way to get in shape, tone your body, strengthen your heart, and burn fat. If you want to be fit and lean by summer, with a flat belly, solid muscles, and a healthy heart, try a HIIT workout program.

Interval Training! HIIT Your Fitness Peak by Summer is a featured post by John Vantine from A Runner's Blog.

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Reach Your Weight Loss Goals – Couch To 5K Reviewed

John — Fri, 17 Apr 2009 11:53:53 +0000

Some more Couch To 5K info that I found – Great program if you’re not familiar with it, especially if you’re just starting out:

Are you a couch potato? The good news is I have worked with individuals who saw the walk to the kitchen fridge equal to scaling Everest. Well guess what? It is possible to go from being as sedentary as a tortoise to actually running your first 5k (3 mile) run within 2 Months.

My test subject a 48 year old female from the UK weighing in at 189 pounds, suffering from clinical depression and trapped in a web of weight related diseases came to me and asked me for help. Who was I to let them down? I advised the Couch to 5k challenge, offered my help free of charge as long as I could monitor the results, mainly so I could get some subjective information on the matter.

1. The couch to 5k challenge basically sets out on the opinion that you should start off slow and easy, when you first start out running it’s not just your weight that is a mitigating factor, but your joints, ligaments and bones just won’t cut it at this early stage. Easing yourself in will help you to overcome this and by the time you end the challenge you’ll feel comfortable jogging, actually it will become pleasurable. Well that’s exactly what happened in my client’s situation. She is now running 10k races for charity and in the best shape of her life, tipping the scales at 145 pounds only 6 months later.

2. Each session of the couch to 5k challenge only takes 20-30 minutes of your time 3 times a week; I can personally guarantee that even the busiest of us can fit this time into our schedule. By the way, 20-30 minutes 3 times a week is actually recommended by numerous studies for an optimum level of fitness.

3. The couch to 5k challenge focuses on the length of time you run over the speed you run. (Basically as we mentioned earlier your joints, bones and ligaments aren’t ready for any speed work yet). My client found this no pressure approach fun and the fact it was goal orientated easy to work with. She actually told me it made the program enjoyable.

Overall I would advise the Couch to 5k Challenge to anybody who sits there eating TV meals, drives the car to the local shop or pays someone to walk their dog. Its fun will make a change to your lifestyle and open your life up to a whole new world of opportunities.

Reach Your Weight Loss Goals – Couch To 5K Reviewed is a featured post by John Vantine from A Runner's Blog.

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Running Tips: What You Need to Know When Starting a Running Routine

John — Thu, 16 Apr 2009 13:40:00 +0000

Strong legs, strong lungs, strong will. Such is the portrait of a typical distance runner. The good news is that you can be a runner, too.

Why run?

Running carries with it the same benefits of all cardiovascular exercise: it helps reduce stress, strengthens the heart and lungs, reduces risk of certain diseases, increases confidence, brightens your mood, helps you sleep better, gives you more energy, and, in general, provides a better sense of well being. It is also a great way to burn calories.

How many calories do you burn running a mile?

Conventional wisdom says that, for every mile you run, you will burn 100 calories. But other factors play into the equation as well, including your running speed and your body weight. Generally speaking, a 135 pound person will burn about 100 calories per mile. A 200 pound person, running at the same speed, may burn 150. Obviously, the faster you run, the more calories you will burn.

Starting to run

Running can be stressful on your body, particularly on your leg muscles and knees. But you can minimize your risk of injury with a few simple tips.

Make sure to stretch before and after every run. Walk briskly for at least 5 minutes at the beginning of each run. Once you feel your body starting to warm up, do some gentle stretching exercises. Focus on steady, continuous stretches and avoid bouncing through the stretch.

If you are new to running, here is how you can work up to a 30 minute running routine while reducing the risk of injury.

Your first goal will be to make sure that you can walk at a brisk pace for 30 minutes. If you can do that, start to run at a slow pace until you become short of breath. Then walk briskly until you feel like you can run again. Continue with these intervals. You can challenge yourself by timing these intervals and working toward longer intervals. For example, maybe the first day you will run for 30 seconds and walk for 2 minutes. As your endurance increases, run longer and walk for shorter distances.

Another interval technique involves counting your footsteps, instead of measuring time. When you are first starting your running routine, you may do 100 or 200 running footsteps with 300 or 400 walking footsteps in between. Then you can work up to 400 or 500 running footsteps with 200 walking footsteps in between. Each day, try to extend the number of running footsteps and reduce the number of walking footsteps (even by just a few footsteps) until you are running for a full 30 minutes. Counting steps can help give your mind a clear focus toward an achievable goal.

It is important to not push yourself too hard. Even if you simply walk for 30 minutes and can manage to get in a couple of one or two minute runs, you are getting your heart rate up, and you will be reaping some of those health benefits. The rule of thumb is this: run at a pace at which you can still talk. If you are very short of breath, slow down or take a walk break.

Once you are running for a full 30 minutes, keep up this interval training to maximize the benefits of your running routine. For example, run at your normal pace and then speed it up for 30 seconds or one minute (or 200 or 300 footsteps).

After every run, walk for a few minutes, and stretch your muscles again.

Making the most of your running routine

Here are a few more tips to help you make the most of your running routine:

Invest in a good pair of running shoes, which will increase comfort and reduce your risk of injury.

Plan to rehydrate about every 10 minutes during your run.

The best places to run are smooth dirt roads or paths, which are not as hard as asphalt and concrete. Ask around (at your local running store, for example) for recommendations of good routes.

Finally, make sure to follow these simple safety precautions: Running with a friend (or even a dog) is safer than running alone. At the very least, tell someone when you are leaving, where you are going, and when they should expect you to return. Leave your valuables at home, vary your routes, and stay in busy, well lit areas. Pay attention to what is going on around you. That means leaving the headphones at home, or turning the volume down low. Lastly, always jog against traffic, so you can assess oncoming cars for potential danger.

A running routine is a rewarding way to build strength and endurance. Enjoy the process of developing your own strong legs, strong lungs, and strong will.

Note: The tips in this article are for general information only. Before starting any exercise routine, you should consult with your doctor.

Running Tips: What You Need to Know When Starting a Running Routine is a featured post by John Vantine from A Runner's Blog.

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Beyond Cardio, Beyond Interval Training – Lose Fat Faster

John — Tue, 14 Apr 2009 07:22:59 +0000

In this article, I have an intriguing discussion about cardio training, which will hopefully get you thinking differently, and trying new things.

You may know I’ve been called the anti-cardio guy before, but this week I’m back posing the question to you… Do you really need cardio training to get lean and in great shape? By the way, you’ll see in a minute that I’m not really “anti-cardio”, just “anti traditional cardio”.

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to accomplish these goals. They would never even question it. However, I’m not only questioning it, I’m going to refute it! In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I’ve seen it all. I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can sometimes be more effective methods.

But what exactly is “cardio”? Most people would consider cardio to be pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym. This is what I call “traditional cardio”. Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, “cardio” can be considered any type of exercise or activity that strengthens the cardiovascular system. I’m not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumpin, and gets you huffin and puffin, it’s cardio. I don’t care if you’re holding dumbbells or a barbell and everyone calls it a weight training exercise… it’s still conditioning your heart.

Let’s take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much. At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose body fat fast).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettlebell or dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and pushups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are fullfilling your cardio needs as well due to the high intensity of work performed during these types of exercises.

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity… something that can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV. Seriously, if you can read or watch TV while doing any exercise, you’re not concentrating enough on what you’re doing, plus you’re probably not working out hard enough to see any real results.

I challenge you to give the “traditional cardio” a rest for a month or two, and start training the way I explain in my internationally popular “Truth about Six pack Abs Program”, and see how you start getting leaner, more defined, and your six-pack starting to show through what used to be stubborn stomach fat deposits.

Beyond Cardio, Beyond Interval Training – Lose Fat Faster is a featured post by John Vantine from A Runner's Blog.

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Gain Leg Strength and Endurance With Hill Sprints

John — Thu, 12 Mar 2009 10:31:59 +0000

A deficiency in leg strength and endurance is an area which can affect the function of individuals in everyday life. Whether it is your profession, family life, hobby or sporting endeavour it is more than likely that you will spend a significant amount of time using your legs. An efficient, worthwhile and enjoyable method of improving the fitness variables of our legs is through hill sprints. Hill sprints are also a superior weight loss tool, with the calorie expenditure being greater than the flat sprint relatives. Hill sprints can be seen as a cross between sprinting and weightlifting; this will have significant benefit to body composition, not to mention self discipline.

While by name it is a sprint, in essence the percentage effort required is relative to your current fitness level. A sprint may consist of a fast paced walk up the incline.

Hill sprints can be split into two categories: Long-gradual incline and Short-steep incline. Attention should also be paid to technique and session preparation as well as recovery.

Session preparation

As with all forms of physical activity a full body warm up is a requirement. A good warm up should consist of movement which slightly raises your heart rate and prepares your muscles for action; this can be done either on electronic exercise equipment or by a series of dynamic stretches- stretching through a continuos range of movement- for 5 to 10 minutes.

Long-gradual incline

Hill sprints over a long- gradual incline will train your legs- primarily- from an endurance perspective, with strength being secondary. Choose an area relatively even surfaced which is on a gradual incline of 20-30 meters over a length of 100-150 meters. Complete two sets of five sprints at a 70-90% effort, slowly jogging back to the starting point after each incline run, with a 60-180 second break between sets.

Short-steep incline

Hill sprints on a short-steep incline will train your legs from a strength aspect, with endurance being an added benefit. Locate an area with solid surface with three different inclines of approximately 5, 10 and 15 meters over a 30 meter length. Complete one set of three runs to each incline (total of nine sets) at a 90-100% effort, with a walk/slow jog back from each sprint, and a 200 meter walk/slow jog recovery between sets.

Technique

A focus on technique is important to get the most out of your hill sprints. Pay attention to a strong leg drive and efficient arm motion. It is also important to maintain a stable core- abdominals and lower back- to prove a solid base for the limbs to work from.

Session recovery

Due to the nature of hill sprints being both concentric (muscle shortening- up hill) and eccentric movements (muscle lengthening- down hill) you will suffer DOMS (Delayed Onset of Muscle Soreness) in the 24 to 48 hour period post session. To aid your recovery complete static stretching- 30 second hold- post session, with massage and hydrotherapy also being recommended. Add hill sprints into your training regime one to three times per week, making sure of at least one day rest in between sessions. You will notice an improvement in strength and endurance which will take you a step closer to achieving your fitness and lifestyle goals.

Gain Leg Strength and Endurance With Hill Sprints is a featured post by John Vantine from A Runner's Blog.

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How To Train For USA Triathlon – Start With Sprint Triathlon Training

John — Wed, 11 Mar 2009 18:26:15 +0000

One of the greatest marvels in human experiences is the beginning of each adventure or misadventure. And with each time we begin, the experiences we’ve learned prove to be more beneficial than not starting at all. Each step of training must be regulated and done according to the typical (and standard) measures that must be used to avoid definite pitfalls.

On training for a USA triathlon, a beginner must secure to it that he had been active for quite several months before joining a competition. That way, his body is more or less conditioned to the rigidity of routines involved in the courses. After all, triathlon is not for the faint-hearted. One must literally have the discipline and endurance enough to keep him in the game.

For a start, beginners should first see their physician to gather data on the routine that must first be done. Current health statues is vital in initiating a training program for a triathlon. Of the three stages in a USA triathlon, the swim is the most intimidating aspect. Begin with your feet getting wet. Advance to longer distances after several months. (It takes a very slow process to build endurance remember?) Start with two or four laps and develop gradually until you can do continuous swimming of 400 to 600 meters.

Though you may have trained well, pool swimming is still different from open water swimming. It will require you to adapt and so take advantage of the training time to make yourself accustomed to crowded lake swimming.

Cycling takes up most of the race duration. Please allow considerable attention on training this aspect. The first move shall be the choosing of the bike. Professionals from bike shops can best help you in your choice. However, your personal preference must still be on top. Assure to it that your choice fits your cycling needs, body and allows comfortable rides. During training, it is important that you know the type of terrain that you will encounter. This will help dictate the course for which you will conduct your practice.

The run may be the easiest junction of the race. Nevertheless, it still requires the endurance and strength the above activities require. Practice also on the transition stages. These usually are the most challenging parts that will outdo the major parts.

Because injury is a normal part of the competition, it would be best for the trainee to avoid any circumstances that will lead towards such incidences. Practices like warming up and cooling down, gradual increase in distances and wearing of appropriate suits, clothes and accessories must have some place in your attention.

Our body, being a perfect engine is designed specifically for training or non-training. If you test its limits then you get what you expect- you become better. If you remain in the same pace over the duration of your training, the body will adopt to that pace. Therefore, you must never allow your body to get used to similar workouts. Put challenges into it.

Always do things that will help create an interesting training for you. Sometimes it is not fatigue that stops someone from training, it is the lack of reason to enjoy the activities. Device variations. Say take on a new train partner or train somewhere else other than your usual training grounds. This way, your motivation will be kept high.

Training for sprint triathlon is easier than with all other triathlon categories. Here is a sample sprint triathlon training schedule for you.

Swimming

For amateurs, an ideal distance to start sprint swimming is 400 meters. This is within range even for those with really poor swimming background. If you feel that swimming would give you troubles, give it much of the discipline and stay on waters longer. This usually takes the longest to master since it is nearly pure technical work.

If you want to simplify your training, it would be best to watch strong swimmers do their things and follow their techniques if you can. It is always good to stay with larger training groups since they can provide you with advises and tips on training. You can do solo swimming yet crowd swimming will prepare you with the real feel during the race.

Cycling

The bike part normally consumes the most time in a sprint triathlon. And this is actually when you can earn some rest since your body does not do much of the works. You can ride any bikes if you like so long as they provide you the ideal speed that you require plus the aerodynamics to help maximize each pedal cycle.

Run

These might be the simplest part for anyone has the natural ability to run. But to run good after an energy-draining swim and leg-tiring bike is a different story.

Everyone has his or her weak sport, one only needs to know where it is and work on it well. Never bargain on the thought that you are good at one part and trust on it. The miles you have earned in your forte wont do good if you’ll lose them all in your second shot.

How To Train For USA Triathlon – Start With Sprint Triathlon Training is a featured post by John Vantine from A Runner's Blog.

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Setting And Creating A Running Training Program

John — Sun, 08 Mar 2009 07:53:57 +0000

Runner Training

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.

Setting And Creating A Running Training Program is a featured post by John Vantine from A Runner's Blog.

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