The passing of another year means it’s that time again; time to look to the future and resolve to create that better you. For many, personal health and fitness become the centerpiece of their New Year’s Resolution.
Running can be an ideal and long-term means to those ends as long as you follow these simple guidelines:
Set a goal. The downfall of many beginners is setting a goal that is too high considering their running experience and fitness level. Starting small and building up can protect a new runner from injury and the frustration that may accompany failure.
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You’ve heard that clothes make the man … or woman. Well, when it comes to running, clothes absolutely make the runner. But in the world of running, the emphasis isn’t on being a fashion plate (despite what that Paris Hilton look-a-like at the gym thinks). The emphasis is instead on functionality. This may seem a daunting task to a new runner, but not to worry - TFS has prepared this simple, beginner’s guide to help you make the right choices.
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What if you could follow in the footsteps of the ancient Athenian messenger Phidippides in Greece? Want to get back in touch with nature and spend your days trekking around beautiful Lake Tahoe? Thanks to world-famous coach and former Olympian Jeff Galloway, you can.
Galloway is also a columnist for Runner’s World magazine, the author of top-selling running books and arguable one of the most influential running enthusiasts and speakers in the world. He is the proprietor of Gallowalking and his RUN-WALK method, which encourages non-runners and beginner runners alike to challenge themselves and realize their potential.
Not a natural-born runner himself, Galloway seems to truly understand the frustration of beginner runners, and has set out to spread the glory and passion of running that he feels. His method has helped thousands of people around the world improve and succeed with running and fitness.
Galloway also created and runs retreats that are generally about a week in duration. These trips marry nature with sport in an effort to invigorate fellow runners and educate them along the way. Read the rest of this entry »
You know those dreams where you show up to the fist day of school and your naked? I’ve been plagued by those dreams, not about return to school, but rather about re-joining the world of racing.
I dream that on race day I am naked, show up late and end up stuck at the front of the pack before the start line. Then, I run so slow that people start knocking me over while other runners point and laugh.
Sure, I used to run 5k’s as a kid, but when you’re young you can get away with not knowing all the rules of race etiquette. As an adult, you want to be able to show up on race day focused on having fun and performing your best; not on how to pass, where to line up or how to get a drink from the aid stations.
That being said - I have complied a guide to racing etiquette so that the only thing that’ll make you, and I, stand out from the crowd is just how darn fast we are! :-) Read the rest of this entry »
This is the second and final part of my series on beginner strength training for endurance athletes. Make sure to also go back and read Part 1.
We understand WHY strength training is important for runners, but now we’re left wondering HOW to start a program.
There are so many variables and concerns in commencing a weight training regimen. Unfortunately, many people choose not to properly research what they are doing; nor do they have the money to spend on personal trainer. The good news is training programs do not have to be complicated, nor they should they (especially for beginners). When starting a training program it is best to keep it simple because, that way, it will allow you to focus on the fundamentals and make it easier for you to stick with it.
For endurance runners, one great exercise to start with is the one-leg squat. Owen Anderson, of Peak Performance Online, believes this exercise is great for runners because it:
Mimics the basic biomechanics of the footstrike portion of the running gait cycle, and therefore can dramatically improve running-specific strength and coordination.
I’d like to begin by clearing up the misconceptions concerning the importance of strength training in an endurance runner’s training regimen. Some runner’s feel that strength training is not as important as their endurance training. Others, fearful of putting on additional mass, believe that it may hurt running performance.
However, both notions are far from the truth. Several studies have shown that strength training can be incredibly beneficial to performance and help with injury prevention.
According to Owen Anderson of Peak Performance:
Recent scientific research has linked strength training with a 4 percent improvement in running economy, reduced heart rates while running, and improved race times at distances ranging from the 5K to marathon.
In addition, Wayne L Westcott, Ph.D. and fitness research director, believes that injury prevention might be the most benefit of weight training. Read the rest of this entry »
A note from TFS: Jim Fortner is a weekly, guest contributor to The Final Sprint. Make sure to also check out “Jim2’s Running Page”, his own personal running and advice site.
Below you will find his latest post about when you should run your first marathon in order to prevent injury and perform your best.
I think it is a mistake for a beginning runner to attempt a marathon too soon. The risk of injury and/or a very discouraging experience is just too great in the first year. Most of the work associated with a marathon is in the training, not the actual running of the race. The race is simply the hardest single day (albeit, also the most enjoyable) of an overall marathon program. The real challenge is to be prepared to handle the training program which precedes the actual marathon before launching into it.
Marathon training places intense demands and stresses on the muscular and skeletal structures of the body. I believe they should be developed and strengthened very gradually….in sequential seasonal stages or phases….to reach a level where they can take on the rigors of marathon training. Pushing them too far, too soon is just inviting injury.
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