How to improve as a runner | Let's Get Running

Katie and I are now moving to our Week 6 workouts. We plan to run approximately 4 times this week because we only have 18 days left until the 5 km race. We ran approximately 2.2- 2.5 miles (or 3.5-4 km) during each workout last week and we plan to continue running a similar distance and duration on this week’s runs. Additionally, we plan to eliminate walking during our runs this week. The week 6 workouts are outlined below:

Workout 1 – 27 minutes	Workout 2- 30 minutes	Workout 3- 30 minutes	Workout 4 -30 minutes
Brisk five-minute warm up walk, then jog 22 minutes with no walking.	Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).

What Should I do before my Run?

I thought an important running tip this week would be how to begin your run. Should I stretch? What do I do before my run? Before you run, you do not necessarily need to stretch. The beginning of your run should be spent warming up, while the closing minutes should be spent cooling down. Roberts (2013) mentions that newer data does not support stretching before your run. Instead, it is suggested that you spend this time warming up or strength training to help reduce injury. This is why I have outlined the 5 minute brisk warm up walk before all the workouts.

References:

Burfoot, A. (n.d.). The 8-week beginner’s program. Retrieved from http://www.runnersworld.com/beginners/the-8-week-beginners-program?page=single

Clark, J. (n.d.). The couch-to-5km running plan. Retrieved fromhttp://www.coolrunning.com/engine/2/2_3/181.shtml

Roberts, W. (2013). Should I stretch before my runs?. Retrieved from http://www.runnersworld.com/stretching/should-i-stretch-my-runs

Image source: http://www.sxc.hu

There are many different kinds of runs. You may be thinking “What? Can’t I just can go out there and run?” Yes, you can; however, this will not allow you to reach your greatest potential as a runner. Doing a variety of different run types will allow you to perform better. There are many different types of run that you can mix into your running schedule.

According to an article on Competitor.com there are 8 basic types of runs:

8 Types of Runs:

Recovery Run: This is a relatively short run that is done at an easy pace. These runs are usually done after a workout and are meant to add some mileage without taking away from your performance in your harder, more important workouts.
Base Run: A base run is relatively short to medium-length. It should be completed at a runner’s natural pace. Base runs make up a majority of a runner’s weekly training mileage.
Long Run (my least favorite): A long run is a base run that lasts long enough to make a runner moderately to severely fatigue. The long runs mileage and timing will depend on the runner’s ability. However, the article on Competitor.com suggests that the long run should be long enough to give you confidence that raw endurance will not limit you in your races.
Progression Run: A progression run begins at an easy pace and gets progressively faster throughout the workout.
Fartlek Run: Competitor.com describes a fartlek workout as “a base run that mixes in intervals of varying duration or distance.” These can be some of the most fun types of runs because they are less structured.
Hill Repeats: These are repeated segments of hard uphill running. These workouts are difficult but also very effective.
Tempo Run: The fastest pace that can be sustained for one hour in highly fit runners and 20 minutes for less fit runners. I remember my coach in University describing this type of run as the pace in which you feel like you can run forever.
Intervals: Intervals consist of repeated shorter segments of fast running that is separated by slowing jogging or standing recovery. This type of run can be a great way to increase your speed.

References:

(2013). Running 101: The 8 basic types of runs. Running Competitor, Retrieved from http://running.competitor.com/2013/01/training/running-101-the-8-basic-types-of-runs_7984

Morris, R. (n.d.). Top ten types of distance running workouts. Retrieved from http://www.runningplanet.com/training/top-ten-types-distance-training-runs.html2013/01/training/running-101-the-8-basic-types-of-run s_7984

Image Source: http://www.sxc.hu

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Running Guide for Beginners: Week 6

Types of Runs