Running Outdoors Part 1 started off with a few different types of running routines to maintain the appeal of the exercise and reduce the chances of giving up on it.
For part 2 we will continue with some additional forms of running in hopes that we can take out the “hate” portion from the “love/hate” relationship so many claim to have with running.
Let’s make a run for it!
I started with an “Easy Run” or “Easy mileage” which means running at a comfortable pace for a certain distance. In other words, mileage is the main focus and not speed.
I went running in a group to make sure I maintained a slower, steady pace because I tend to push myself harder when I am on my own. Our warm-up was walking at a fast pace for about 5 minutes and then started jogging/running.
I did 2 miles at an average pace of 12 minutes and 14 seconds per mile, which may not be very long or fast, but it was a perfect distance for our group that comprised of various fitness levels.
We followed with a post stretch and we all felt great!
I warmed by doing 20 minutes of indoor cycling on the stationary bike at a comfortable pace and then I did the following upper body workout:
I finished with a simple, yet relaxing upper body stretch:
I went back outdoors for a tempo run, also known as a threshold run. Tempo runs are often described as running at a “comfortably hard” pace. Like the fartleks, tempo runs are a compromise between an easy run and intervals, however you maintain a consistent pace that is a bit faster than your easy run pace.
I did 1.92 miles at an average pace of 10 minutes and 58 seconds per mile.
Benefits of a tempo run include, but not limited to, “increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength.”
Make sure to warm up and cool down. The following video is a bit long, but provides informative tips when it comes to running:
Most of you know how much I love dancing and on days that I don’t feel like exercising, dance is what I turn to.
Today was one of those days so I did a little Zumba and worked up a sweat.
My last day of running consisted of a long distance run so I increased my average 2-mile run to a 2.35 mile distance. I maintained an average pace of about 10 minutes and 38 seconds per mile without feeling overexerted or exhausted.
Long distance runs aid in increasing endurance which is a great way to prepare for races if that is your goal.
FQA (Frequently Asked Questions):
How many times a week should I run?
It really depends on why you are running. If it is simply a way to maintain a level of physical fitness, three times a week is fine. If, however, you have a desire to go further and/or faster, then 5-6 days a week is suggested.
But wouldn’t I get faster… faster if I ran 7 days a week?
Quite possibly, but only for a short while! Remember that we break muscle down so that when it rebuilds it becomes stronger (number of fibres increase), but we must give our body the opportunity to do that. A break is also good for ‘the mind’ and provides the opportunity to do other things.
How fast should I run in training?
Conversation pace. If you can’t talk, then you are working too hard! If however you run on your own and have no desire to talk out loud to yourself, then the “rule of thumb” is 1 minute/mile slower than your race pace over a similar distance.
Great! So how do I increase my mileage?
Your Long Run distance can be increased 10% per week as long as you have been running consistently, as can your weekly mileage. For example, if you have just completed a week of 30Km which included a 12Km run….then your next week can be increased to 33Km, 1-2km of which can be added to your Long Run.
Long distance running is very much a major head game coupled with a trained body! We have probably all been passed in races by individuals with the most unlikely build and/or running style. It could be that they trained harder / longer, or it could be that they simply focus better on the job at hand. An effective training program must therefore not only embody proven training methods, but must also maintain and encourage enthusiasm. This can be achieved through peer support (in a running group), and also by making the workouts varied and interesting. Technically perfect workouts can produce disappointing results if you become excessively tired, or simply bored with the repetition.
It also worth noting that alternative training (cycling, walking, weights) can be very complimentary both physically and mentally however, specific training (for a runner = running) has distinct benefits.
Let’s get the Move It Monday party running! Here is how you can join the fun:
1) Link a Move It Monday related post, e-book, or giveaway via the Add Link button below. Must be fitness-related and it may include pre workout and post workout recipes, exercise tips, workout sequences, etc. Please do not link to your homepage.
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Each Monday I will feature a blog, blogger, and/or post to help keep us moving!
Colin is the author behind the blog and he tells very interesting stories of his handsome dog, Ray, as well as his own personal life. He is warm, encouraging, and genuinely has your best interests in mind which is someone you would want to have in your circle of bluddies (blog buddies).
Colin is also a certified running coach and he provided the extremely helpful information in the FQA section. He was also a valuable resource for some of the facts used for this post. Show some love and support right back by checking out his blog here.
Are you ready to start running?
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