Running 101: Training Runs

As you look at training plans for races, you'll find that most include a variety of "quality" runs--basically anything besides short runs at an easy pace. While it's important for new runners to build up an endurance base with easy-paced runs, it's the quality workouts that will push you, ultimately making you faster and stronger. Here are some of the most common:

Long, Slow Distance: Often abbreviated LSD (yeah, yeah, I know ...), this is the bread-and-butter of any distance training plan. The LSD is just what it sounds like. Long and slow. You want to do this run at 60 to 90 seconds per mile slower than your expected race pace. If you can't carry on a conversation during your LSD, you're running too fast. It's all about building endurance. Most people run their LSD on either Saturday or Sunday each week, since it can be pretty time consuming, particularly if you're training for a marathon. This is arguably the most important run in a given week, so make sure you don't miss it!

Fartlek: A funny-sounding Swedish word that means "speed play." Fartleks are a great workout for those new to speedwork. Just head out for a normal run, and periodically pick up your pace. For example, you might decide to sprint one block, or to the next telephone pole. It's all about getting your body used to running faster, and since you decide when to speed up and when to slow down, it's a perfect way to give speedwork a try.

Intervals: The fartlek's serious older brother. As with a fartlek, you speed up for a period of time, slow down, then repeat, but with intervals you run for a set distance or period of time. An interval workout might be something like 4 x 400, which would mean you run four intervals of 400 meters at a fast pace, with a break after each interval. During the break, you jog slowly, with the goal being to normalize your breathing before the next interval. High school or college tracks are a great place to run intervals.

Tempo: Running at a "comfortably hard" pace (think 6 or 7 on a scale of 1 to 10, 1 being a stroll and 10 being an all-out sprint). The goal is to get your body used to holding a challenging pace for an extended length of time. You should run an easy warm-up mile before stepping up to tempo pace, and finish the run with a slow cool-down mile as well.

Hill Repeats: There are a bunch of ways to do hill repeats, but what I do is find a hill that takes about two or three minutes to run up, then do just that. And repeat! Hill repeats are challenging, but they are great for your endurance, speed and just general toughness! The downhill portions are a great time to practice fast foot turnover, too. If you're training for a hilly race (like, say, the Oakland Marathon ... or The Relay!), hill training is a must. If repeats sound tedious, you can also make a point to run one of your weekly runs on the hilliest route you can find.

Running 101: Shoes

Running is a simple sport--you can do it with very little gear. The one piece of gear that is essential, though, is a good pair of shoes. (Unless of course you're a barefoot runner, but that's a whole 'nother post.)

Running shoes come in a number of types, and the selection can be a bit overwhelming. If you haven't done so before, I would highly recommend going to a local running store (not a big-box store like Sports Authority) and being professionally fit for shoes. At a good running store, they'll watch you run and fit you with shoes that are right for your gait. It's a spendy way to go, but having the right shoes can prevent injuries as your mileage increases, and I can tell you from personal experience that $100 for a pair of shoes is a lot cheaper than visiting the doctor for an injury!

That said ... if being professionally fitted is out of your price range, there are some simple things you can do to make sure you're wearing shoes that work for you.

1. Make sure you're wearing the right size

Because your feet expand during long runs, you'll want running shoes that are a half- or full size larger than what you normally wear. This will help prevent the dreaded black toenail (click at your own risk). You want a good finger's width between your toe and the end of the shoe. (Jesse will tell you otherwise, but look at his toes before you take his advice!)

2. Replace your shoes when they're worn out

The usual recommendation is to replace your running shoes every 300-500 miles. Some people go much longer than this without problems, but running on worn-out shoes is another thing that can lead to injuries. Your joints will likely let you know when it's time for new shoes! If you can see the white midsole material showing through on your soles, or if the heel is visibly crushed, it's past time for new shoes.

3. Determine what kind of arches you have

The "Wet Test" can easily tell you if you have high or low arches. Get the bottom of your foot wet, step on a piece of paper, and take a look at your footprint. Here's a video:

4. Determine your gait pattern

In a "normal" footstrike, your foot rolls about 15 degrees inward after your heel hits the ground. In overpronation, the feet roll too far inward, while in underpronation (or supination), feet don't roll inward enough.

As the above video indicated, your arch type is often a pretty good clue about your gait. Another clue might be found in your old running shoes. If your shoes tend to wear out first along the outside edges, you might be an underpronator, while wear along the inside edge of the forefoot and outside edge of the heel can indicate overpronation.



So, now that you've figured all that out, which shoes should you buy? I'd recommend trying out the Runner's World Shoe Finder, which lets you plug in your arch type, gait and other relevant information, and spits out a list of suggestions. You might also try Road Runner Sports' Shoe Dog. (RRS also has great sales from time to time!) In general, if you overpronate you're looking for Stability or Motion Control shoes, while if you have normal or under pronation, you'll want Neutral or Cushioned shoes. Weight can also make a difference--heavier runners will want additional stability.

So there you have it ... more than you ever wanted to know about running shoes, right?