Why does hill running hurt so much? In part, because it takes more work. You have to recruit more muscle fibres to get yourself up the hill, which causes those muscles to fatigue faster. Plus, when you’re running on an incline, there’s a shorter distance for your foot to fall before it hits the ground. That translates into less of an energy boost from the tendons, which you normally get when running on a flat surface.
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Go from no running at all to 30mins non stop, all in 8 weeks.
The training plan that follows is designed to get you to the point where you can run 30 minutes (about 3-4km’s) at a slow, relaxed pace. It’s a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week’s plan also includes a training tip. Once you are able to run 4km’s nonstop, you can decide on your next goal. You might simply want to continue running 3-4km’s at a time, three or four days per week. Research has shown that this is enough to help you maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response. Or you might decide that you want to do more, in which case keep updated with harder, more challenging running programs through Twitter or the Progression Fitness fan page. The first 3km’s are the hardest 3km’s you will ever run. Once you have reached this level of fitness, it’s relatively easy to do more. You simply have to budget the time, and be patient and disciplined in your training.
Beginner Running
Learn To Go Longer and Be Stronger
At some point, almost every runner wants to run farther. You complete one mile, you want to try two. You reach three miles, five seems possible. Adding distance to your routine is smart because it improves fitness, builds endurance, and burns calories. Every other week, try running “long”–that is, any distance beyond your usual miles. If you usually run three, start at four miles. Your goal might be to reach an hour, run 10 miles, or work toward a marathon. The following guidelines will help you build miles without undue fatigue or injury.
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A New Direction
Has your training hit a plateau? A fresh approach will boost your fitness and speed. By Liz Plosser Image by David Plunkert From the February 2011 issue of Runner’s World
Runners tend to thrive on routine. Which is generally good, since success in running depends on consistency—whether you’re aiming for a low number on the scale or on a finish-line clock. Even so, you don’t want your routine to turn into a rut. Over time, running the same route every morning or recycling a trusty training plan can actually create fitness plateaus and thwart faster finish times. “Locking into a routine will not produce PRs,” says Barbara Walker, Ph.D., a sports psychologist at the Center for Human Performance in Cincinnati. “It takes physical and mental energy to go outside your comfort zone, but the joy of hitting your fitness goals or crossing the finish line faster makes it all worth it.” Here’s how to dust off your old regimen to run your best this year.
Old Routine: Always run the same workouts
Fresh Approach: Make some weekly tweaks. All runners—from recreational runners to focused competitors—benefit from doing a mix of speedwork, tempo runs, and long runs. How you work them into your program depends on your goals and abilities. That said, “the body adapts to a routine within three to four weeks,” says David Allison, owner of Marathon Coaching Consultants in Phoenix. So adjust these workouts every time you do them. “For example, if you ran four one-mile repeats at 10-K pace this week, do 1000-meter repeats at a similar pace next time,” says Allison.
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Perfect Timing
When to train, eat, stretch, and do everything to run your best.
Runners live by the clock. Whether measuring minutes in a mile or months in a marathon-training season, we’re constantly thinking about where the time goes. We not only have to plan when to run, but also all the other things we might do in our day (or week, or month) that affect performance, like eating, stretching, and getting a massage. And when is key, because there’s an optimal time for everything. “If you ice or eat or strength-train at the wrong moment, you could miss the benefit,” says Donald Buraglio, a physical therapist and ultrarunner in Carmel Valley, California. Indeed, the consequences of poor timing run the gamut from lingering fatigue to an increased risk of the dangerous condition hyponatremia. So that you can get the most from your running life, here is a daily, weekly, and seasonal guide to help you plan when and how to fit it all in. Extra minutes in the day not included.
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