Bald Runner

# 1 Why Do We Run?

We will not be talking about “endorphins/runner’s high”; running as a part of your weight reduction program; running as a part of your lifestyle and physical fitness program; running as a part of your “social” life; running as the “cheapest and easiest” sports activity; and running as a form of relaxation and “escape” from the daily stress we get as a result of our daily life, work, and the effects of the environment to us.

The reason why we run is that we are natural-born athletes and that we want to compete. Anyone who wants to compete and has the desire to excel and improve is an athlete! We prepare, train and join weekend road races because we want to compete with that digital clock hanging at the Start/Finish Line and compete with ourselves.

In other sports, there are winners and losers but in running, all the participants in a road race, whatever distance they compete. are all competitive runners and considered as “players” in the sports of running. Runners stand together at the Starting Line and as the race starts everyone strives to excel individually. As a runner crosses the finish line, he becomes a winner if he beats the readings on the digital clock and improves his time from the previous race he competed. In running everybody is a winner and there are no losers!

Always remember, you run because you want to compete!

 

# 2  I am Not Your Coach!

I am coming up with this Running 101 for all kinds or categories of runners, whether you are a beginner or competitor in weekend road races. Actually, I hate coaches and physical fitness trainers in gyms but I like to read books and browse on the Internet for things I am not knowledgeable of. In the early 80s when I started to run seriously, thee (3) back issues of the Runners World Magazine which I bought in Dau, Pampanga guided me to train for my first marathon.

How I wished I have read the book, The Complete Book of Running by Jim Fixx, but up to now I haven’t seen or read the said book. Sometimes, I have doubts reading this book because the writer was not an elite-class runner but a newspaper reporter who compiled all the things about running and became a celebrity and started the “running boom” in the 70s up to the 80s in the United States.

In my previous posts I was able to relate how I trained in running while I was assigned in the North by collating and integrating the basic principles and tips from elite runners I got from the back issues of Runners World Magazine and  sometimes I got some  “tips” from other runners. This is the period where I crave for the writings of Dr George Sheehan and followed the Arthur Lydiard’s Training. This is the very reason why I posted in my blog the Lydiard’s Way of Training because it is the one I recommend for novice or beginners in competetive running.

Whatever insights, experiences, tips, and information I get from my readings about running, they will be posted on this Running 101 Page. I will try my best to inspire and motivate you to attain your desired goal in running. However, there are no “shortcuts” or “miracle pill” or “magic potion” for you to improve from a mere beginner to an advance competitior or national/elite athlete in running.  Running needs hardwork, concentration, patience, sacrifices, balance, and consistency.

Always remember that I am not your Coach. I will lead, inspire, and motivate you to become a competitive runner for you to improve your finish time and exploit your full potentials in running.

 

# 3  Invest On Your Running Shoes

The number one priority equipment of a runner is a reliable running shoes. You should be able to take time in selecting the best running shoes for you. You can browse at the Internet on the respective websites of famous brands of running shoes and read about the different types of running shoes available for you. You can also get a copy of the Runners World Magazine’s Running Shoes Issue where each of the branded running shoes are evaluated and assessed by professionals and elite runners. You can visit also the local athletic stores here in Metro Manila. I suggest you visit the NIKE Stores, New Balance Stores, Mizuno Stores, and Athlete’s Foot Store and talk or ask questions on the available models of running shoes in their inventory. The sales persons on these stores will be glad to answer your questions. Don’t be shy to try their stocks and simulate walking or running with them inside their stores.

Do not choose your running shoes because it is pleasing and beautiful to the eyes. You should be asking about stability, control, comfort, price and its weight. For the meantime, buy only one pair for your regular running workouts until such time you have already the stamina and endurance for longer runs. Once you have passed your endurance & strengthening phase, you are now ready to select your running shoes for your “speed” runs and road races/competition runs.

Remember, that a weekend ”road warrior” must have at least two (2) pairs of running shoes, one for your long runs and one for your “speed runs” or actual road races. Remember also that your running shoes protect your feet, legs, bones, muscles, knees and your entire body system from the constant pounding of the feet with the ground.

(Tip: I always get one size bigger for my running shoes. Before, I was using size 8 1/2 shoes but when I bought my ASICS Gel-Cumulus 8 in the US in Dec 2006 with size 9 1/2, I found out that my feet are more comfortable. Since then, I’ve been buying size 9 1/2 with my running shoes)

 

#  4  You Need A Digital Watch

Since you are competing with time during road races, you need a reliable digital watch with a stop watch function. At this time you don’t need a Garmin to track you where you are running or what is the distance of your route you are running.

Casio, Timex, or Nike Watch are good choices. When I started running, I was using a Casio Running Watch with nylon straps and it lasted for almost five years until I bought a NIKE watch with bigger digital readings.

If you are within my age group (50 + years old), I suggest you buy the Timex Watch with a Heart Rate Monitor which costs Five Thousand Pesos (P 5,000). 

 

#  5  Categories of Runners

There are four (4) categories of runners—novice, basic, advanced, and champion. By knowing your category as a competitive runner, you can use the stated paramaters/descriptions to set your approximate goals for your running workouts in order to improve and excel. However, these are only guides to help you determine what running workout is fitted or best for you.

Novice Competitor—This runner has raced a little or lacks the time or ability to improve and move into the next level. Has been running at least six months and just started racing, or has been racing only a few months, or may be experienced runner who has not trained seriously. He/she has an average of 25-50 kilometers distance covered weekly and runs 5 to 6 days a week. His/her long runs ranges from 6-18 kilometers every 2 to 3 weeks and has one day of speed work or less per week. He/she joins road races 1 to 10 times every year, usually 10K or less.

This is the Race-Time Ranges For Men:

Distance         18-39 y o   40-49 y o    50-59 y o      60-69 y o

5K                   23:30+        25:30+        27:30+          29:30+

10K                 48:00+         52:00+       56:00+          60:00+

20K               1:42:00+      1:51:00+      1:59:00+      2:07:00+

1/2 M            1:50:00+     2:00:00+      2:10:00+      2:20:00+

Marathon       3:50:00+     4:10:00+      4:30:00+      4:50:00+

 This is the Race-Time Ranges for Women:

Distance     18-39 yo      40-49 yo       50-59 yo     60-69 yo

5K               25:30+         27:30+          29:30+        31:30+

10K             52:00+        56:00+           60:00+        64:00+

20K             1:51:00+     1:59:00+      2:07:00+      2:15:00+

1/2 M         2:00:00+     2:10:00+      2:20:00+      2:30:00+

Marathon    4:10:00+     4:30:00+      5:50:00+      5:10:00+

 

Basic Competitor—This is the majority of the runners in the middle of the pack and back. They run half marathons and shorter races. They can finish a marathon in respectable finish time because they do some speed work and train more than the novice competitor. They may be first-time marathon runners. They had been running at least 2 years and racing at least 1 to 2 years. They finish at least 40 to 90 kilometers a week and run 5-7 days a week with a long run of 16 to 32 kilometers every other week. They do speed work once a week or sometimes twice when preparing for road races. They join at least 5 to 12 road races a year, from 10K to half marathon and typically, one marathon per year,

This is the Race-Time For Men:

Distance       18-39 yo        40-49 yo         50-59 yo         60-69 yo

5K               19:30-23:30    20:30-25:30    21:30-27:30   22:30-29:30

10K             40:00-48:00    42:00-52:00    44:00-56:00   46:00-60:00

20K             1:25-1:42         1:29-1:51       1:34-1:59        1:38-2:07

1/2 M         1:30-1:50          1:35-2:00      1:40-2:10        1:45-2:20

Marathon    3:10-3:50         3:20-4:10       3:30-4:30       3:40-4:50

This is the Race-Time For Women:

Distance     18-39 yo          40-49 yo        50-59 yo         60-69 yo

5K             21:30-25:30      22:30-27:30    24:30-29:30    26:30-31:30

10K           44:00-52:00      46:00-56:00    50:00-60:00    54:00-64:00

20K           1:34-1:51          1:38-1:59        1:46-2:07        1:54-2:15

1/2 M       1:40-2:00          1:45-2:10        1:55-2:20        2:05-2:30

Marathon  3:30-4:10         3:40-4:30        4:00-4:50        4:20-5:10

 

Advanced Competitor—This is the highest level of competition most runners can achieve, due to limited natural ability, lack of time, or family responsibilities. This kind of runner is very serious in this sport and usually place within the top 10 to 25 percent among the finishers and he/she wins awards in local races. His/her experience is at least 4 years of running and racing for at least 2 years. He/She runs 65 to 125 kilometers every week, 7 days a week, and sometimes run twice a day. Long runs at 16 to 32 kilometers once in two weeks; speed work at 1 to 2 days per week while preparaing for a race. He/She joins road races 10 to 20 times a year at various distances and runs no more than 2 to 3 Marathons per year.

This is the Race-Time For Men:

Distance       19-39 y o        40-49 y o           50-59 y o          60-69 y o

5K              16:30-19:30    17:30-20:30     18:30-21:30    20:30-22:30

10K            34:00-40:00    36:00-42:00     38:00-44:00    42:00-46:00

20K            1:12-1:25         1:16-1:29         1:21-1:34        1:29-1:38

1/2 M        1:15-1:30         1:20-1:35         1:25-1:40        1:35-1:45

Marathon   2:40-3:10         2:50-3:20         3:00-3:30        3:20-3:40

This is the Race-Time For Women:

Distance        19-39 yo         40-49 yo         50-59 yo          60-69 yo

 5K               18:30-21:30    20:30-22:30    22:30-24:30     24:30-26:30

10K              38:00-44:00    42:00-46:00    46:00-50:00     50:00-54:00

20K              1:21-1:34        1:29-1:38        1:38-1:46         1:47-1:54

1/2 M          1:25-1:40        1:35-1:45         1:45-1:55        1:55-2:05

Marathon     3:00-3:30       3:20-3:40         3:40-4:00         4:00-4:20     

 

Champion Competitor—This level is achieved by those runners who have the talent, time, and energy to reach the top of the class. The champion usually places in the top 10 to 20 runners in road races and also often place as race winners. He/She had been running for at least 5 years and racing for at least 4 years. They have a mileage of 100 to 160 kilometers per week; run 7 days a week with several two-a-day runs; long runs at 20 to 35 kilometers at twice in 3 weeks or 3X in 4 weeks; and speed work at 2 to 3 days per week when preparing for a race. He/She races 10 to 20 times a year in various distances and runs no more than 2 or 3 Marathons a year.

This is the Race-Time For Men

Distance        19-39 yo        40-49 yo          50-59 yo          60-69 yo

5K              14:30-16:30      15:30-17:30     17:00-18:30     19:00-20:30

10K            30:00-34:00      32:00-36:00     35:00-38:00     39:00-42:00

20K            1:03-1:12          1:07-1:16          1:14-1:21        1:23-1:29

1/2 M        1:06-1:15          1:10-1:20          1:17-1:25        1:27-1:35

Marathon   2:20-2:40         2:30-2:50          2:45-3:00        3:05-3:20

This is the Race-Time For Women

Distance         19-39 yo        40-49 yo        50-59 yo          60-69 yo

5K              17:00-18:30       19:00-20:30   20:30-22:30    23:00-24:30

10K           35:00-38:00       39:00-42:00    42:00-46:00    47:00-50:00

20K           1:14-1:21           1:23-1:29        1:29-1:38        1:40-1:47

1/2 M       1:17-1:25           1:27-1:35        1:35-1:45        1:47-1:55

Marathon  2:45-3:00          3:05-3:20        3:20-3:40        3:45-4:00 

 

Basic Training Principles In Running

1) Principle of Foundation Training and Sharpening—Just like in contructing a house, you need to have a foundation first before starting to complete it. You have to build-up lots of time and distance for you to be able to endure preparing for a road race. For a beginner, you must be able to build a base/foundation of running at least 30 minutes of running  five times a week before you are comfortable to join a road race just to be able to finish. For a novice marathoner (first time to run the marathon), he builds a base /foundation of at least 50-65 kilometers per week (30-40 miles per week) and adds his mileage to this. Sharpening means increasing the number of kilometers/miles with more foundation endurance in order to have the stamina to finish the targetted road race event. For an experienced competitor, he/she expands from a foundation of endurance and sharpens for the race with speed workouts. Depending on the distance of the road race you are preparing for, the longer your mileage is, the better. Please refer to the Lydiard’s Way of Training in my previous posts.

2) Principle of Consistency—Foundation training is based on steady and consistent work which means that a constant training covering 52 weeks a year is a must for a competitive runner.  A runner must train all week and everyday. Small amounts of running on a regular basis is better than sporadic hard runs followed by long days of inactivity. If you decide to to cut back your mileage for a change of pace, replace the aerobic exercise with another and develop a minimal fitness base of running between 50-75% of your peak mileage. If you are running 100 kms per week as your peak performance, you should not fall below 50-75 kms a week during your lull in training. If you do, it will be too hard to buid back up. You should be able to train all year in order to grow stronger year after year. Consistency requires discipline and consistency is best measured by counting on your monthly, weekly, and daily mileage.

3) Principle of Adaptation To Progressive Stress—The body and mind gradually adapts to increasing levels of stress and has the ability to get stronger, however, when overstressed, the body breaks down. The stress must be intense enough and regular enough to promote adaptation to a higher level of racing fitness. If the stress is too much due to overtraining, the adaptation system collapses causing fatigue, injury, or poor performance. “Train, don’t strain” is the rule to follow. A runner trains hard enough to improve, but he must not strain so much that he defeats the improvement. For the beginning runner, progress comes fairly rapidly with visible results with improved finishing times. Novice and basic competitors often see their times improve by several minutes. But as one approaches his maximum potentials, progress becomes less dramatic. The more you improve, the harder it is to continue improving. There are times when runners reach their plateaus which are natural and expected and then improve again. As a rule of thumb, never increase your mileage or speed by more than 10% from one week to the next, or one month to the next and do no more than 10% of your running as racing.