Base Training

Runners usually dedicate some time of the year for low-intensity training, generally referred to as base training.

The main reason for base training is to prepare the body for more intense forms of training and to develop those components of fitness that respond well to low intensity training. Base training will help begin the aerobic conditioning process by improving general circulation, muscle capillarization and the heart’s stroke volume, while also enhancing the body’s ability to recover from, and adapt to, more intense training, and contribute to general running economy. Setting apart some time of the year for base training will also serve as a mental and physical break from intense running, giving the body and mind the necessary recuperation to go ahead and begin the process all over again. This is a time to just enjoy running easily and having fun. Without this important break, you may burn out or get injured as you never give your body adequate time to fully adapt to, and recover from the last few months or years of training.

Most elite runners actually take more breaks from running then recreational runners, so don’t be afraid to take a break every so often and just limit your body to low intensity stress. Training at the same intensity, completing the same workouts and weekly mileage all year round will only take you so far, incorporating some well structured periodization, which includes time dedicated for base training, will be more beneficial in the long term at achieving your goal of improving running performance.

Easy running will constitute the majority of your base training. Easy runs correspond to a comfortable, conversational pace. The appropriate pace for easy runs is up to 70 percent of your VO2 max, which corresponds to 75 percent of your vVO2 max or maximum heart rate. This is as fast you will need to go to get the benefits you want at the cellular level and in the heart muscle. On the lower end, you should try to run at a pace corresponding to 50 percent of your vVO2 max or maximum heart rate. The benefits of easy running are more a function of the time spent running rather then the intensity of the run. During base training, it is also a good idea to slowly begin incorporating your weekly long runs up to the maximum level you would like to reach during the year when you are completing more intense training. Long runs should be run at the same pace as your easy runs, as they should be demanding in terms of duration but not in terms of the intensity or pace. Incoporating long runs into your training regimen will improve cell adaptation, and lead to fluid loss, glycogen depletion, and the ability to spare glycogen and rely more on fat as fuel (very beneficial component of training for long distance runners).

(Source: www.runningonline.com)

Understanding Lactate Threshold Training and V02 Max Training

In order to understand what lactic acid is and the role it plays in fueling our running activities, it will help to have a basic knowledge of the three ways our bodies produce energy. There are three basic systems. They are ATP-PCr, glycolytic and oxidative. Lactic acid is a major player in glycolytic and oxidative systems

The ATP-PCr system is the simplest of the three. This system uses a molecule called phosphocreatine to produce energy very quickly and without the use of oxygen. There are very small stores of this substance in your body, so it can be used only for a short duration, high intensity events such as sprinting. There is only enough stores of phosphocreatine in your body to fuel up to about 15 seconds of energy during an all out sprint.

The glycolytic system produces energy from the breakdown of glucose. Glucose comes from the digestion of carbohydrates that you eat and also from glycogen (a storage form of glucose) in your liver. Glucose accounts for 99% of the sugar in your blood. The process involves 12 highly complex reactions that taken together are called glycoysis. Glycolysis eventually produces a substance called pyruvic acid and contributes a small amount of energy. This entire process can take place without the presence of oxygen.

The oxidative system picks up where the glycolytic system leaves off. When your body can supply a sufficient amount of oxygen to its working muscles, most of the pyruvic acid produced during glycolysis enters a series of reactions called the Krebs cycle. This cycle produces 90% of the energy to sustain medium to long term exercise. However, the Krebs cycle only works when you are exercising at an intensity at which your body can supply sufficient amounts of oxygen to your muscles. When exercise reaches very high intensities, such as sprinting or 400-800m races, your body's need for energy exceeds your ability to provide an adequate supply of oxygen to your muscles. At this point, your body must rely on the shorter term of ATP-PCr and glycolytic systems.

Now, we are finally getting to lactic acid. Recall that glycolysis ultimately produces pyruvic acid. As mentioned earlier, much of the pyruvic acid enters the Krebs cycle and is used to produce large amounts of energy. The pyruvic acid that remains is converted into lactic acid. When you are exercising at an easy pace, small amounts of pyruvic acid are produced. Your body easily handles this substance and small amounts of lactic acid are produced. As your workout becomes more intense, glycolysis really heats up and you start to produce very large amounts of pyruvic acid. All of this pyruvic acid starts to back up and a large amount of lactic acid is produced as a result.

According to earlier beliefs, this build up of lactic acid was a waste product that caused fatigue, burning muscles and could only be cleared during rest and recovery.Now, we know that most of the lactic acid produced is used to produce immediate energy for your muscles and also plays an important part in generating additional glycogen to be used for energy. Lactic acid is not only produced during highly intense bouts of exercise. It is produced at all times, even at rest. A recent study showed that even during low intensity exercise, as much as 50% of the glucose that is converted to energy during glycolysis is converted to lactic acid. Our muscles produce lactic acid, but they also use lactic acid. Many studies have confirmed that approximately 75% of lactic acid is removed from our bloodstreams through oxidation. That is, it is converted to energy and used to fuel our muscles. The remaining 25% is cleared by conversion to glycogen which is used to produce further energy.

So, how does lactic acid produce energy? An important piece of this puzzle is the lactate shuttle which was introduced in 1984. The original lactate shuttle hypothesis had the ff. definition: " the shuttling of lactate through the interstitium and vasculature provides a significant carbon source for oxidation and gluconeogenesis during rest and exercise". In other words, lactic acid moves freely in and out of muscle cells to provide quick energy and also to produce glycogen.

Recall that during low intensity exercise your body is supplying enough oxygen to your muscles to easily clear the pyruvic acid and lactate produced. When you increase your speed to a moderate or hard pace, your enry demands increase. Glycolysis starts to heat up and lactate produce a lot of pyruvate. The pyruvate starts to pile up and as a result, more and more lactate is produced. Eventualy, you reach a speed where your production and usage of lactate is in balance. You are producing a lot of lactate, but are using an equal amount of energy. This is considered as your lactate threshold or anaerobic (without oxygen).

Apart from sprinters (100-200m) almost every distance will benefit from training to improve their lactate threshold. V02 max is mostly genetically determined but can be trained up to 15-20% higher. Lactate threshold, on the other hand, can be improved significantly by everybody. Most sedentary people have a lactate threshold of 50-55% of their V02 max whilst in trained people it can exceed 90& V02 max. It is also a great predictor of performance. Running speed at your lactate threshold is one of the best predictors of ultimate performance in events ranging from 3K through the marathon.

The best way to improve threshold training is to do some running at or slightly abouve your lactate threshold pace. This can be done in intervals or in threshold (tempo, fast continuous, AT) runs. If you run slower than your lactate threshold pace then you won't build up much lactate and so your body won't get used to running it or using it. If you run too fast, then you will be far beyond your lactate threshold and you will either improve your V02 max or only improve your sprinting. The trick then is to run just at the right speed to give your lactate threshold a little nudge. Improving your lactate threshold is a quick way to get faster. It is a factor that you can improve a long way from untrained and you don't have to run fast to improve it.

V02 max means the maximal volume of oxygen we utilise per pound of body weight. It tells us ur performance potential. The more we can use the faster we can potentially go. The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:

1. the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels,

2. the combined ability of the cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system.

"The use of the training heart rate and emphasis on cardiovascular effects of training has diverted atention from the true target of training, skeletal muscle. Training is specific to the muscle fibers used in an activity. Training does not transfer well from one activity to another", according to Dr. Brian J. Sharkley. To accurately measure endurance improvement, athletes should be tested while they are engaged in an activity similar to the sport or activity in which they usually participate. For most athletes, V02 max values are substantially higher during their sport-specific activity. Maximal oxygen consumption levels depend on genetic limits. This shuld not be taken to mean that each individual has an exact V02 max that cannot be exceeded. Both genetic and environmental factors influence V02 max values. The genetic factors probably establish the boundaries for the athlete, but endurance training can push V02 max to the upper limit of these boundaries.

(Sources: www.exercisestandards.org, www.runningonline.com)

Training Secrets

How to Start your Workout Program

Before you begin your workout program, you have to understand the types of training & progression so you can maximize your results and avoid injury. There are four stages of progression and each stage corresponds to the type of activity you are engaged in.

The first stage is called LSD. It stands for "long slow distance". This stage allows you to work at 80% of your maximum heart rate or 70% of V02. The training distance should be longer than the actual competition distance or at least as long as 30 minutes. The physiological benefits are enhanced cardiovascular, improved mitochondrial energy production and oxidative capacity of the skeletal muscle and increased utilization of fat as fuel. During the LSD training stage, you are using a lower intensity used during competition.

The second stage of training is called FARTLEK. Many trainers refer to this stage as run-play. This stage allows you to work at varying levels of your maximum heart rate. Fartlek running involves easy running (70% of V02 max) combined with hill or short, fast bursts of speed running (85-90% V02 max) for short periods of time. This stage of training challenges all systems of your body. Fartlek will increase your V02 max along with an increaser in lactate threshold while improving your running economy and fuel utilization. Again, it is a great way to train because you are running and playing at different speeds.

The third stage of training is called INTERVAL. During the interval stage, you work close to your V02 max,. The workouts should last for 3-5 minutes and can be as short as 30 seconds. The rest interval should be close to equal the work interval, keeping the work-rest ratio at 1:1. Interval training allows you to work for a greater amount of time than you could during a single exercise session at a continuous high intensity. Be careful not to train in this stage until you have developed a good base of aerobic training and muscular fitness. Interval training is very stressful and should only be performed sparingly. Benefits of this stage are an increase in V02 max and anaerobic metabolism.

The fourth stage of training is called SPORT-SPECIFIC. This stage allows you to replicate movements common in a given sport. Another important consideration in this stage is specificity of movement speed. Strengthening exercises are velocity specific. The speed at which an athlete trains is directly related to the speed at which strength increases. Some examples of velocity specific exercises are isokinetc, plyometric and speed training.

(Source: www.spindelsportsacademy.com)

Marathon Training - Essential Running Information

Thinking about running a marathon?

Completing a 26.2 mile race can be one of the most exhilarating times of your life......or it can be one of the most humbling and painful experiences you can live through. The good news is that with the proper preparation, training, and commitment you can exponetially increase your odds of having a great experience!

Discussed here in a compact, organized, and straight-forward manner, you will find the following vital marathon training topics:

1. Build a Base

The first thing you need to evaluate is your current conditioning. Are you currently running 20-25 miles per week? Can you complete a 10K run? A solid mileage base of 20-25 miles per week and a long run of approximately 6 miles is a must before you consider training for a marathon.

Once you've built a mileage base, weekly mileage and an increasing long run can be added in small increments.The 10-Percent Rule states that you should never increase your weekly mileage by more than 10 percent over the previous week. In addition, you should follow the 10-Percent Rule when building up the length of your long runs as well.

2. Use the Right Equipment

As you move into your training and the weekly mileage and long runs increase, you need to decide up front what running equipment is right for you. First, think about your shoes. Which type of shoes work best for you? Are your current pair comfortable? What is the mileage on the pair you are wearing? Will they make it through both the training and the marathon?

Socks are another area to consider. Which type work best for you (i.e. thin, thick, two layers, etc.)? A good pair of socks are crucial for your feet during a marathon.

Next, consider your running apparel. Chafing is a major concern especially during long runs and the marathon. Also consider how much and what type of clothing you need to be comforable but not overheated (i.e. tights, long-sleeves, hat, gloves, etc.)

Beyond apparel, consider those items you might need to put on your body to reduce pain and inflammation during the marathon (analgesic creams for pain and vaseline/bodylube for chafing).

3. Incorporate Cross Training and Rest

Did you know that you can rest and work out at the same time by cross-training? Cross-training gives you a break from the the pounding of running while still receiving aerobic benefits. Great cross-training activities include cycling, swimming, cross-country skiing, strength training, and even some stretching.

Marathon training is a process where you break the body down so that it will rebuild itself stronger than before. In order for the rebuilding process to occur, you must give yourself the proper amount of rest. It is recommended that beginners schedule 2-3 nonconsecutive days for complete rest (no cross-training) while intermediate to advanced runners may want to incorporate some cross-training on two of the days that novices are resting.

4. Eat Right

Eating a proper diet is crucial for marathon training. Complex carbohydrates should make up at least 65% of your normal dietary intake during most of your training. In the final few days before the marathon, increase the amount of complex carbohydrates you are consuming. This is called Carboloading. It works by adding additional glycogen to your body which is the fuel your muscles will burn while running. Additionally, glycogen means more running miles without "hitting the wall".

5. Commit and Train your Mind

In marathon training, commitment is the most important thing. Without it, you will not succeed. With commitment and sensible, consistent training, your odds of success skyrocket! The majority of runners (including first-timers) do complete the distance.

Believe you can do it. A major part of marathon running is preparing yourself mentally. Commit to the training and visualize yourself crossing the finish line while you are doing your training runs. Imagine the joy and sense of accomplishment you will feel as the finisher's medal is placed around your neck.

6. Implement a Training Schedule

Before implementing a training schedule, it is imperative that you have built up a mileage base. Do NOT skip this step. training schedule is crucial for providing a series of steps you will take to prepare you to run a marathon. Running a marathon can be intimidating but "inch by inch it's a cinch."

7. Run Long

The long run is the most important component of your marathon training. It will make up about 80% of your entire training program. Novices should begin with a long run of approximately 6 to 7 miles while intermediate/advanced runners typically start with a long run of 10 miles. Be sure to increase your mileage by no more than 10 percent per week (10% Rule). Schedule your long runs on the day of the week when you have the most free time - Saturdays or Sundays for most people.

8. Taper

Tapering occurs late in your marathon training and allows your body to recover and refuel. Al Dimiccio, Mercedes Marathon Training Director, says "too many runners want to train right up to the marathon, but you need to let you body recover after all the hard training." Dimiccio recommends a 50% reduction in distance during the last two weeks of training with very little running in the final two or three days. Tapering allows damaged muscle fibers to heal and promotes maximum glycogen storage. The additional glycogen storage means additional miles on race day.

9. Prepare to Race

Listed below are some tips on things to do in your last 24 hours before the marathon to get you to the starting line ready to run:

*Take a water bottle filled with sports drink/water with you the day before the marathon. Drink from it regularly to ensure you are properly hydrated.

*Be sure to eat three carbohydrate-filled meals the day before the race. Don't stuff yourself. Carbo snacking throughout the day is encouraged.

*Keep foot travel to a minimum the day before the race. It's okay to visit the race expo or check out a new city but DO NOT stay on your feet for hours at a time.

*Get plenty of rest the night before the race. It may be hard to sleep but make sure you are well rested.

*Lay out everything you will need for the race the night before. Visualize race morning and everything leading up to the race.

*On race morning, get up early enough to have a small but sufficient breakfast, make plenty of bathroom stops, and leave for the race with time to spare.

10. Race Smart

During the race:

*Get to the starting line a few minutes early. You do not want to be late and in a last minute panic.

*Start warming up 10-15 minutes before the race begins. Do just enough to feel loose and relaxed. Hold back from the yelling and exuberance at the start of the race. You want to save that energy for run itself.

*At the beginning of the race, start out slower than what you hope to average. Once the initial pack has broken up, speed up to your chosen pace.

*Check your watch at all the mile markers. As soon as you notice you are running too fast, immediately slow down to your chosen pace. If you have to speed up, do so by no more than 10 seconds above your normal pace.

*Do not pass up any fluid stations. Experts recommend you drink 6-8 ounces of water or sports drink every 15-20 minutes. Begin drinking water in the early miles and then switch to sports drinks after about 60 minutes of running.

*If you ate sports bars or gels during your long training runs, feel free to do so in the marathon as well. Be sure to chase it down with water or a sports drink. These products provide a quick source of carbohydrates and energy.

11. Recover and Rejuvinate

As soon as the race is over:

*Get something to drink.

*Eat anything that your body craves. Carbohydrates replenish depleted energy stores. Fruits, vegetables and salty foods replace essential minerals. Protein enhances muscle repair.

*Determine if you need any medical attention (aches, pains, blisters, etc.)

*Gently stretch within 20 minutes of completing the race

*Keep walking. Do not lie down. Sudden stopping or lying down will cause a drop in blood pressure and perhaps fainting, leg cramps, and/or nausea.

*Get a post-race massage (if available).

*Avoid long soaks in hot water which may cause swelling and exacerbate muscle soreness. In the early stages of recovery you are better off to cool your legs by soaking them in cold water which will reduce inflammation.

*Get some kind of exercise later in the day: either walking, biking swimming, or even dancing.

*During the first week of recovery, it is best to avoid running altogether. Walk a few miles each day to loosen your body and promote healing.

*Return to exercise when your body tells you it's okay.

The marathon training points listed above are purposely short and to the point. They are not intended to be all encompassing but to give you a starting point to run a safe and successful marathon.

Running Motivation Quotes

Abraham Lincoln

You can have anything you want, if you want it badly enough. You can be anything you want to be, do anything you set out to accomplish, if you hold to that desire with singleness of purpose.

Juma Ikangaa

The will to win is not nearly as important as the will to prepare.

T.S. Eliot

Only those who risk going too far can possibly find out how far they can go.

Dr. George Sheehan

There are as many reasons for running as there are days in a year, years in a life. But I run because I am an animal and a child, an artist and a saint. So, too, are you. Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be.

Confucius

Our greatest glory is not in never falling, but in rising every time we fall.

Paavo Nurmi

Mind is everything; muscles, mere pieces of rubber. All that I am, I am because of my mind.

Steve Prefontaine

A lot of people run a race to see who's the fastest. I run to see who has the most guts.

Romans, 5:3-5

We rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; character, hope. And hope does not disappoint us.

Walt Stack

Start slow, then taper off.

Rudyard Kipling

If you can fill the unforgiving minute with sixty seconds' worth of distance run, yours is the Earth and everything that's in it. And, which is more, you'll be a man, my son!

Edward Teller

When you come to the end of all the light you know, and it's time to step into the darkness of the unknown, faith is knowing that one of two things shall happen: Either you will be given something solid to stand on or you will be taught to fly.

Emil Zatopek

No, no...I was not very talented. My basic speed was low. Only with willpower was I able to reach this world best standard in long distance running.

Alberto Juantorena

The medal is not for myself. It couldn't be done without the support and help of my people, runners, and coaches.

Grete Waitz

Whatever moves the other runners made, I knew I could respond...I felt if I had to, I could fly.

Steve Jones

In running you can't say you want to be the best. You just have to work very hard, really. You're only a hamstring injury away from oblivion.

Toshihiko Seko

The marathon is my only girlfriend. I give her everything I have.

Robert de Castella

Running well is a matter of having the patience to persevere when you are tired and not expecting instant results. The only secret is that it is consistent, often monotonous, boring, hard work. And it's tiring.

Juma Ikangaa

I don't train to beat another runner. We are out there together, competing with the marathon, and I train to run the marathon as fast as I can.

Joan Benoit Samuelson

Every time I fail, I assume I will be a stronger person for it. I keep on running figuratively and literally, despite a limp that gets more noticeable with each passing season, because for me there has always been a place to go and a terrible urgency to get there.

Said Aouita

I do everything I can to win.

Priscilla Welch

If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it.

Joan Benoit Samuelson

When I first started running, I was so embarrassed, I'd walk when cars passed me. I'd pretend I was looking at the flowers.

Ibrahim Hussein

At my school, I was timekeeper. It was my responsibility to make sure the other students were on time. So it was important that I arrived always first.

Noel Carroll

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.

2 Tim 4:7

I have fought the good fight, I have finished the race, I have kept the faith.

Galatians 6:9

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.

Fred Lebow

In running, it doesn't matter whether you come in first, in the middle of the pack or last. You can say, 'I have finished.' There is a lot of satisfaction in that.

Dr. George Sheehan

The difference between a jogger and a runner is an entry blank.

John Bryant

My feeling is that any day I am too busy to run is a day that I am too busy.

Bob Clarke

I like running because it's a challenge. If you run hard, there's the pain, and you've got to work your way through the pain. You know, lately it seems all you hear is 'Don't overdo it' and 'Don't push yourself.' Well, I think that's a lot of bull. If you push the human body, it will respond.

Floyd Patterson

In running, if I get tired, I'll stop; in boxing, if you get tired and stop, you'll get murdered.

Paul Spangler

Hunker down, keep your eyes fixed ahead, and run like hell.

Alberto Salazar

Whatever we accomplish in life, if it's solely for our own good, then it doesn't mean that much. The things you do that affect others in a positive way are the ones that count. Whatever facet of life you're in, God has given you a gift; do the best you can with that gift.

Noureddine Morceli

The new Kenyans. There are always new Kenyans.

Frank Stampfl

Fear is the strongest driving force in competition. Not fear of one's opponent, but of the skill and high standard which he represents; fear, too, of not acquitting oneself well. In the achievement of greater performances, of beating formidable rivals, the athlete defeats fear and conquers himself.

Vince Lombardi

The real glory is being knocked to your knees and then coming back. That's real glory. That's the essence of it.