The Basics of Running
The Basics of Running
Part 1: Building a Strong Foundation
Running is one of the most accessible and rewarding forms of exercise, but creating a sustainable and effective routine requires a focus on the fundamentals. Whether you are a beginner or a seasoned runner, understanding the basics can help you improve performance, reduce the risk of injury, and have fun.
The Easy Run:
The staple of any running routine is the easy run. Easy runs should make up 70-80% of your weekly mileage. These runs are performed at a conversational pace, which corresponds to heart rate zones 1 & 2 . If you are unsure whether you are in the right zone, try talking while running-if you can speak comfortably in full sentences, you are at the right intensity.
Easy runs are essential because they:
Build aerobic capacity.
Strengthen your muscles, tendons, and ligaments without overloading them.
Promote recovery from harder workouts.
Resist the temptation to push the pace during easy runs.
Remember, consistency over time yields the best results.
Strides: Adding Speed and Strength
To complement your easy runs, incorporate strides into your routine at least twice per week. Strides are short bursts of speed lasting approximately 30 seconds, where you run close to your top-end speed while maintaining good form. After each stride, recover with an equal or longer amount of rest or a slow recovery jog until your heart rate returns to baseline before starting the next.
Here is how to execute strides effectively:
Gradually accelerate to your top speed over the first few seconds of the stride, hold your top-end speed with smooth, controlled form for the main portion of the stride. Focus on relaxed shoulders, quick turnover, and good posture then gradually slow down during the final few seconds, easing back to a jog or walk. Recover by full rest or jog for the same amount of time as the stride (ex. 30 seconds) before starting the next one. Repeat this process for 6-8 strides to maximize the benefits of speed, strength, and form improvement. If possible, perform your strides on a hill. Hill strides reduce the impact forces on your body while simultaneously building muscular strength and endurance.
Why Strides Matter
Strides are a valuable addition to any training plan because they:
Improve running form and efficiency.
Activate fast-twitch muscle fibers.
Prepare your body for faster workouts and maintains speed with less impact on recovery than a workout.
Putting It All Together
A well-rounded running routine balances easy runs with strides to create a foundation for progress.
Easy Runs: Make up most of your weekly mileage. Keep the pace conversational and enjoy the process. Strides: Add speed and strength by incorporating them 2-3 x week, ideally at the end of an easy run. By focusing on these basics, you will build a strong base, improve your fitness, and set yourself up for long-term success in running.
Remember, consistency and patience are key-embrace the journey and watch your progress unfold!
Stay tuned for Part 2: The Long Run