I can't speak for others, but for myself, I REALLY HATE RUNNING ON TREADMIILS. Still, it's pouring rain outside, the trails have turned into swamps and running on the roads is near suicidal because drivers either can't or won't see runners or cyclists. So, off to the gym I go.
One method of dealing with the boredom of running on the treadmill that has worked well for me is a workout I call "Progressions." I start with a 5 minute warmup at a 11-12 minute a mile pace. Then I speed up to a 10 mile pace for 3 minutes, do 11.5 miles an hour pace for 2 minutes, then it's 3 minutes at 9.5 miles an hour, warmdown of 2 minutes at 11 miles and hour, then its another 3 minutes of 9 miles an hour, with a warm down of 10.5 miles an hour. I usually do 6-8 progressions and then work my way back down. It's an intense hour workout that will improve your speed and help the time go faster because your pace will be varied through out the entire run.
Another way of working out is increasing the incline level gradually. Caution must be used because running at full speed at an steep incline is hard on the achilles tendons, do not over do this.
Another form of intervals is to give yourself a time frame, such as 3 minutes and see how far you can run, trying to keep the same pace, with short rest periods in between.
Note-use caution when running on a treadmill. It is real easy to overstride while running a fast pace on these things. Do not land on your heels. Try to run so it feels like you are landing on the balls of your feet. Keep your strides short. Try to maintain a good form, straight back, arms swinging back and forth, regular breathing and low smooth strides.
GOOD LUCK!
Monday, February 16, 2009
Friday, February 13, 2009
Cross Training
Cross training is not a substitute for running, it is a compliment for running! There, had to get that out of the way. Now, let's address the benefits of cross training.
Weight Lifting
1) Can be used to strengthen the core muscles which will result in better running form. This in turn will allow the runner to run more efficiently and thus, you will run faster with the same effort. This is a really good thing. Core training can include weight lifting, crunches/situps/reverse situps/pullups/dips etc etc. If you have a trainer or other resource at your gym, tell that person that you are a runner and want a program to strengthen your core. The key is to make this training a habit.
2) Can strengthen parts of your body that you normally don't associate with running. For example, weight training can strengthen the upper body which is useful in two ways. First, weight training can help to maintain fast twitch muscles for that finishing sprint at the end of the race that I know all of you want to do. Second, it will help on the hills. Upper body strength aka pumping the arms helps the runner maintain speed when going up hills, especially the steep ones. Weight lifting for the legs will also up going up, but more importantly, stronger quads mean going downhill will be easier and faster.
Swimming
As many swimmer can tell you, swimming is a great form of cardio exercise. Besides improving in this area, swimming also allows for workouts that are not stessful to the joints and tendons. Besides swimming, running in water is a good way to build strength and to rehab injured or sore muscles. I would suggest that runners think of getting in the pool for a half an hour to an hour at most. So, if you are feeling really achy and can't stand the thought of hitting the pavement, do the smart thing and jump in the pool!
Cycling
Another form of cardio, cycling offers many of the same benefits as running without the pounding on the joints. However, to get the same cardio benefits as running, you will have to triple the amount of time on the bike. If possible, ride on trails or bike paths to avoid cars and to get a continuous ride. Like swimming, cycling also good for rehabbing injuries. The main muscular benefits will be to your quads and if you use toe clips or clip pedals, your hamstrings.
Other sports
There are so many other sports that could be considered cross training. These include tennis, skating, skiing, snowboarding etc. As a runner, it is good to try other sports because the body can become stale and other sports will help you get muscles in shape that running won't. Try doing your cross training on rest or recovery days.
Weight Lifting
1) Can be used to strengthen the core muscles which will result in better running form. This in turn will allow the runner to run more efficiently and thus, you will run faster with the same effort. This is a really good thing. Core training can include weight lifting, crunches/situps/reverse situps/pullups/dips etc etc. If you have a trainer or other resource at your gym, tell that person that you are a runner and want a program to strengthen your core. The key is to make this training a habit.
2) Can strengthen parts of your body that you normally don't associate with running. For example, weight training can strengthen the upper body which is useful in two ways. First, weight training can help to maintain fast twitch muscles for that finishing sprint at the end of the race that I know all of you want to do. Second, it will help on the hills. Upper body strength aka pumping the arms helps the runner maintain speed when going up hills, especially the steep ones. Weight lifting for the legs will also up going up, but more importantly, stronger quads mean going downhill will be easier and faster.
Swimming
As many swimmer can tell you, swimming is a great form of cardio exercise. Besides improving in this area, swimming also allows for workouts that are not stessful to the joints and tendons. Besides swimming, running in water is a good way to build strength and to rehab injured or sore muscles. I would suggest that runners think of getting in the pool for a half an hour to an hour at most. So, if you are feeling really achy and can't stand the thought of hitting the pavement, do the smart thing and jump in the pool!
Cycling
Another form of cardio, cycling offers many of the same benefits as running without the pounding on the joints. However, to get the same cardio benefits as running, you will have to triple the amount of time on the bike. If possible, ride on trails or bike paths to avoid cars and to get a continuous ride. Like swimming, cycling also good for rehabbing injuries. The main muscular benefits will be to your quads and if you use toe clips or clip pedals, your hamstrings.
Other sports
There are so many other sports that could be considered cross training. These include tennis, skating, skiing, snowboarding etc. As a runner, it is good to try other sports because the body can become stale and other sports will help you get muscles in shape that running won't. Try doing your cross training on rest or recovery days.
Thursday, February 5, 2009
Call me crazy, but..............................
Last Saturday, I loaded up my Northface Gulper backpack with water, granola bars, my cell phone and my debit card. Then, I trotted down the street towards my normal trail run. Except, this time, when I got to the turnoff for Backcreek, I kept going. Eagle Peak? Kept going, going going going, until I reached the summit of Mt. Diablo! So, now I've ridden my road bike to the top, my mountain bike too and have now run to the top. I've never driven to the top, but, I don't think I missed anything. Along the way, I passed several parties who all wanted to know how far it was to the top, ahhhhh, not sure, this is my first time resulted in strange looks and serious eye rolling sent my way. On the way down, even more groups of people who saw the sign "4 miles to the top" and thought that leaving at 1 in the after noon gave them plenty of time and one bottle of water was enough for a hike to the summit. Ahhh, good luck was all I could say. At least the were out here. I guess burning some calories the day before the Super Bowl.That said, it was a great day for a run, sore feet, sore back and sore wife not withstanding. I can think of worse things to do with my Saturday, especially since I managed to "forget" about the yardwork etc.
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