News - Exercise
Run better then ever!
Distance running, 5k, 10k and beyond!
By Nick Lynch, S.S.C., C.F.T.
The whole idea behind running a 10k and beyond is for some sort of satisfaction, such as having fun, meeting up with some friends for a healthy activity or to win! In this article I will be listing some training techniques for you to use that will help you perform better in your next run. Follow these tips and you will for sure decrease your time and increase your overall endurance.
First and most important, your mind set. Make sure you know why your going to participate in a specific event be it a 5k or full marathon. Decide before your training begins if you are going to win the event or are you going to participate for fun and accomplishment. When all that is said and done we move on to the actual physical end of your training.
Free weights: Focus on large muscle group exercises such as and for example, dumbbell chest press, pull ups (assisted if necessary), squats, lunges, deadlifts (both hamstring and Romanian), push ups, ½ cleans, flat foot sit ups, back extenstions, bridge or bridge push ups. (All of these exercises you can find in Level 4 and 5)
For the amount of *reps. you perform, stay in the 8-10 range with additional weight added with each *set. For *sets, stay with 3-4. The idea here is to not tire your self out before actually running, rather to gain strength and endurance without tearing apart too much muscle tissue.
Distance running, intervals and some speed: There is no denying distance training when getting ready to run long distances. For the most part you will want to stick with distance running 3 days a week, as you will be performing free weight exercises 2 days a week. To decrease your times and increase your overall speed lets work with some over distance training techniques. In doing this you will want to run a bit longer and further than your 5k, 10k etc. This may mean slowing your pace just a little bit to start out and with time you increase your pace. How do you decide when its time to increase your pace? Keep track (in your notebook) of how long it takes you to run 12k instead of 10k in a 1-2 week period, eventually you want to run 12k in the amount of time you previously ran a 10k. How? Intervals will help.
Once a week perform interval-running exercises. What you can do for this is jog at a slow pace, lets say about 60% of your max speed for approximately 1 minute. Then for 30 seconds run at 90% of your max speed. Keep the intervals going until you have completed 15 or more. If you perform the intervals once a week, your distance runs will be twice a week and of course free weights twice a week.
Stretching: Stretching is indeed important with this routine. Let your heart rate relax to its normal resting rate before starting the stretches. Choose stretches that target your lower back, hamstrings (back of your legs), hips, butt, and fronts of your legs. You should be doing around 5 stretches on each leg and holding for approximately 30 seconds each. Some days you will need to hold for a few extra seconds but not too much extra as holding stretches for too long can cause muscle tear, stiffness and soreness. Refer to the stretching routine in Levels 4 and 5.
The stretching routine, running, and free weights with warm up and cool down should not be taking more than 1 and ½ hours of your time. Not bad right? Right!!!!! So get out there and have some fun improving. Iron Maiden – 7th son of a 7th son is a great album for distance running ; )
*Reps – Repetition: is considered one complete action and full movement of an exercise. Ex. Squats, when you squat all the way down to 90 degrees and stand back up that is one rep.
*Sets: are a complete group of repetitions. For example, 10 reps equal one set.
Questions? Great, see me in the imsuperb.com chat room or email me, nicklynch@imsuperb.com
