How to Run (Part 2)

Continuing with my How to Run blog series, here are the next 3 topics:  Strength Training, Running Gear, and Building Mileage.  

4) Strength Training for Runners

Basic strength and resistance training for the core and lower body muscle groups will make you a better runner, as the power for running comes from both your legs and your core. (I would be amiss if I failed to mention the importance of mental strength here as well. However, I find that comes more with experience than with dumb bells and resistance bands!) 

Lower body strength training should include squats, lunges, glute kickbacks, calf raises, quad extensions, hamstring curls and thigh adductions to build stronger running legs.  

Core strength training should include ab crunches, oblique twists, planks, bridges, push-ups, burpees, mountain climbers and stability ball exercises to build a stronger core. 

I also highly recommend yoga and pilates for stronger, more flexible running bodies.  Both practices strengthen your core, improve flexibility and develop focus & concentration, all important traits for runners. 

5) Proper Running Gear & Equipment (necessary vs trendy)

Shoes are the most essential piece of running gear you will ever own.  Opt for comfortable running shoes, that offer protection from the elements and high impact stress.  In my opinion, all the rest is hype and personal preference.  I recommend against over-padded sneakers that encourage poor running form by pampering the feet.  A minimalist running shoe that protects from the elements is all that is needed.  Consider that some of the best marathoners in the world were barefoot runners from the African highlands.  Its not the shoe, its the conditioning that makes the runner.  Although in downtown Toronto we must consider the road running environment a factor in shoe selection (e.g. hard, sharp surfaces coupled with cold, wet weather will influence your shoe choice).    

This would also be the appropriate time and place to refer back to the running form section in the previous blog.  If you are an over-pronator or over-supinator, and have difficulty correcting this, you may want to consider purchasing a running shoe that is specially designed for the wear and tear you will encounter. 

Besides shoes, there are endless assortments of running gear marketed to athletes of all levels: breathable/cooling/warming running gear, compression garments, activity trackers, heart rate monitors, MP3 players/ipods, hydration delivery systems, etc.  It seems the running gear for sale is limited only by imagination.  Most of these accessories make running more fun and trendy, but are not necessary for the average recreational jogger.  But they are undoubtably fun to play with in the process.  Explore these options but don’t get too caught up in all the hype.  Stick to the basics of training to make you a good runner, then accessorize for fun and entertainment.  When you’re ready to start racing more competitively your coach/trainer will give you advice on what products are worth investing in to improve your performance.  Most running days, I just take my ipod and wrist watch with me.  

6) Building Mileage Over Time 

New runners should start with a walk-to-run program. Walk for 10min to warm up, then alternate 2 minutes running with 2 minutes walking for up to 30minutes.  Aim to do this 3-4x/week.  Build up to continuous easy running over the next 2-3 weeks, gradually increasing running time and decreasing walking time each week. Follow this routine until you can run steadily for 30min.  

Experienced runners coming back from significant time off/injury should also start with a walk/run program. 

Week 1: walk 20min every other day for the first week to ensure your injury is fully healed.

Week 2: walk for 10min, alternate 2min run, 2min walk for 10min, doing this 3-4x/week. 

Week 3: double running time, but maintain walking time, for 3-4x/week.  

Week 4: you should be able to jog 20-30 min continuously, 3-4x/week. 

As a rule of thumb, it generally takes about a month of training to do a 5km, 2-3 months to train for a 10km, 6 months to train for a half-marathon (21.1km), and a year of training for a full marathon (42.2km). Slowly increasing your mileage over time will allow you to safely train your body to cover longer distances. Going too fast too soon will put you at risk for injury, and nobody wants that!   

Stayed tuned for next week, when I’ll post the third blog of the ‘How to Run’ series.  I’ll cover the last three topics: recovery techniques, prevention of common running injuries, and cross-training.