Running for Time or Distance Notebook Computer

Written by Kenneth LeeOctober 24, 2020

Table of Contents:

Stop running junk miles

BECOME A CERTIFIED RUNNING COACH: https://www.legacyruncoach.com/.
Important links:
Anaerobic Threshold Video https://www.youtube.com/watch?v=uvzf-qdM9fs.
Website www.legacyendurance.com.
One of the biggest mistakes made by both new and seasoned runners is running what we call “Junk Miles”. They’re called this because the intended training benefits when running at this intensity are dramatically reduced, especially if repeated on a regular basis…
So let’s dig in this week, and make sure you’re workouts are not getting kicked to the curb…
Here we go……..
When we refer to junk miles, we’re talking about easy paced runs that are being completed at a faster pace than what they should be. In doing this you are putting your training at risk and potentially getting yourself to the starting line in less than prime condition. So it would help to start with understanding the purpose of an “Easy Run”, and why you need to have a bunch of miles under your belt at this intensity…
The purpose of an easy run is to build your Aerobic System, which is the primary energy system you will rely on when doing anything more than a sprint. The Aerobic System is what provides energy to the muscles to enable physical output over extended periods of time. When running in an aerobic zone, oxygen is delivered to the muscles and utilizes stored glycogen to generate energy. By staying in your aerobic zone, there is sufficient oxygen present to run for long periods of time…
It’s by spending extended periods of time running at this intensity that you improve your body’s ability to transport oxygen to the working muscles, which ultimately enables you to run longer and faster. Anytime we stress a system of the body we cause adaptation to occur, and it’s these adaptations that transfer into improved running performance…
So how fast should your easy runs be? Generally, the intensity of an easy run would be somewhere in the range of 60 75% effort. Running at a “conversational pace” is a good gauge as well. If you can hold a brief conversation with a running partner, you’re probably in the right zone. To really dial this in, work with a running coach who can map out your specific paces or heart rate to be even more precise…
When running easy, here is what is happening over time in your Aerobic system:.
You develop more capillaries in the muscle fibers, which increases the speed at which you can transfer oxygen to the muscles..
You develop more mitochondria in the muscle cells. Their role is to aid in energy production, so with more mitochondria present, more energy is produced and you can then run faster…
So why does this matter?…..Because your Aerobic system contributes the majority of the energy needed in distance running, so making it as efficient as possible is a huge priority. For example in a marathon, over 90% of the energy produced to complete the distance is generated from your aerobic system. Even in a 5K run, approximately 85% of the energy burned is aerobic…
The problem that occurs in training for many runners is not fully developing this system. Spending the majority of your training in this zone is the only way to build this key aerobic fitness base. The trap for many people is that they push too hard on easy runs and start to cross over into no man’s land, or as I like to call it “Junk Miles”. They flip between aerobic and anaerobic systems (where no oxygen is present) and don’t really get much benefit on either side. These “in between” miles can often take up a good chunk of a runners weekly mileage and that’s where the problem lies…
Getting faster definitely needs intentional speed work and interval training where your threshold and anaerobic system is trained, but going slower in easy runs and staying “aerobic” is perhaps even more critical if you want to start improving your race times..
So the lesson here……..SLOW DOWN TO SPEED UP. At least when it comes to easy miles. Get the right training plan and know the paces and intensity that you need to train at to get the maximum benefit from each and every run. Yes, you have to work hard, but as the saying goes, some times you don’t need to train harder, you need to train smarter…
Need some help or have a question? Comment below…..we love helping runners go to the next level!

Running for Time or Distance Notebook Computer

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What Are Recovery Runs?

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If you spend time on Strava, follow runners on Twitter or Instagram or just have a lot of running friends, the chances are you’ll have seen talk of ‘recovery runs’. But do you really know what they are? And if you think you do, are you doing them right?
In this video we’ll cover exactly what recovery runs are, and how to make them work for you..
↓↓Do you schedule recovery runs into your training? Do you do something instead of running to recover after a hard session? Tell us in the comments below ↓↓.
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Time vs Distance Running Training Programmes

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On this video, we talk about the difference between time-based and distance-based training programmes..
If you’re wondering why at Coach Parry our training programmes are time-based, this is why…

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What’s the Longest Distance a Human Can Run? The Science of Running

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Eliud Kipchoge achieved something that humans thought was impossible, a sub 2 hour marathon. After the race, though, everyone agreed that Kipchoge didn’t really look tired. So how far could he have run if he never had to stop?
A study published in 1991 worked out that a perfect human at their absolute peak could run a marathon in 1 hour 57 minutes and 58 seconds. So can the same maths be used to work out our ultimate running limits?
There are 3 main tests that sports scientists will do to work out if you’re a good runner; VO2 max, lactate threshold, and running economy..
VO2 Max is how much Oxygen we can breathe in and then use for energy, so if you’re really fit, you are able to breathe in a whole heap more oxygen. Running economy is basically how much energy it takes for each step, kind of like the fuel economy of a car. Lactate is an alternate energy source to oxygen and it’s like poison for your muscles, the threshold is the point at which your body starts using lactate as it’s main energy source..
Most humans are already pretty good at running, though. Years of evolution have made us purpose built running machines, with a bunch of cool running adaptations..
So, how do we predict how far we can run?
There’s something called the power duration relationship which tells you that you can run a certain distance at a certain speed and, if you stay slow enough, you can basically run forever..
So, what is stopping us from running and running and running..
When youre talking about long distance races it’s seldom the case you get to a point where you simply cant lift your leg anymore, it’s always a decision and your brain tells you when to stop..
More and more, sport scientists are realising just how much our brain determines how far we push ourselves and Kipchoge himself says it really is mind over matter!
There are now a bunch of studies that show if we can trick our brain into thinking we’re less tired than we really are, then we can run for a much longer time..
So basically, if you run nice and slow, and tell yourself you’re good to go, you could run forever!
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There are times you might want to run for time and other cases when going by distance may be best. In many cases, you might want to stagger how to track your running to help stave off boredom and ensure that your training schedule is pushing you to reach your.If you are a beginner, running for time not distance should be the only way to increase your mileage. You have zero running to compare to, and the minutes seem like a LOT, which is good!

Thirty whole minutes of running, well done you, my friend! That sounds a lot more impressive to our psyche than 1.5 miles.running for distance Most training plans, however, go simply by the number of miles you should run daily. This is especially true when training for longer distances — such as a marathon — where many runners work to have at least one long run that is 20 miles or more.

Long, slow distance runs are pretty self-explanatory-that means running longer distances at an easy pace. Your heart rate should stay under 150, and you can most likely hold a.In other words, whether your goal is to lose weight, improve health or boost fitness, your best bet is to walk for a set distance (e.g., two miles), as opposed to a specific period of time (e.g., 30 minutes). That said, there’s no one-size-fits-all when it.Figuring out the best distance to run can be challenging, especially if you are a new runner.

There are a number of different elements to consider, including your physical fitness, local terrain and climate. However, focusing first on your fitness will help you determine the distance that is the best base distance.It has been known for some time that most physical activities are best performed in the midto late-afternoon, as this is when body temperature peaks, meaning the muscles are at.Meyer says a good beginner running target is to get outside or on a treadmill for 20 minutes, three days a week. Eventually, aim to build up to four days, and then you can bump 20 minutes to 25 and.

The choice that’s best for you depends entirely on your fitness and health goals. If you’re looking to burn more calories or lose weight fast, running is a better choice. But walking can also offer.

Basically, the best time for you to run is when it feels easiest for you. Factors like daily schedules, sleep patterns, work, leisure time, family, and meal times usually play a major role when planning your runs.Whether you’re running for time or distance, finishing faster than you started delivers a huge psychological boost. Time the first half of your run and try to beat that time on the second half.

If you’re unable to pick up the pace, you know you went out a little too fast.The Ladder Run is a popular form of interval workout which climbs up, down, or both up and down in distance with a short (often 90 seconds or a 400 meter jog) rest period in between each interval. It’s a fantastic way to challenge yourself and mix things up, with a variety of high-intensity running paces and distances, all in a single workout.Typical 5K training plans call for something on the order of 10 to 30 miles of running per week or the equivalent in timed runs — in the optimal range for health benefits.

Keeping mileage on the.“Running can be a time to zen out to your own thoughts,” ultrarunner Sarah Evans, C.P.T., a personal trainer and running coach in San Francisco. 19. Running is never the same.

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List of related literature:

Go for easy running time rather than distance.
from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard by Keith Livingstone Meyer & Meyer Sport, 2010
A steady pace may also be preferred for distance running.
from Applied Exercise and Sport Physiology, With Labs by Terry J. Housh, Dona J. Housh, Herbert A. deVries Taylor & Francis, 2017
Running the same course and the same distance at the same pace day after day can become tedious.
from Marathon: The Ultimate Training Guide by Hal Higdon Rodale Books, 2005
Pace is a little less meaningful for a runner because there are seldom mile markers on the roads where running takes place.
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. by Joe Friel VeloPress, 2016
By doing a more traditional higher-mileage long run every 2 weeks, your body learns to handle the larger volume, while still running at least one run per week of significant distance.
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way by Luke Humphrey, Keith and Kevin Hanson VeloPress, 2016
The long run is considered the most important element ofmarathon training because it prepares you physically and mentally for the 26.2-mile distance ahead of you.
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition by Amby Burfoot Rodale Books, 2009
When you’re running or cycling, the two most important metrics (besides your overall time, of course) are your current pace — usually measured in minutes per mile or kilometer — and the distance you cover during the workout.
from Fitbit For Dummies by Paul McFedries Wiley, 2019
The challenge may be, for example, about the total number of miles that her team can run over a set period of time—say, 30 days— thereby fostering motivation within each team.
from The Power of Co-Creation: Build It with Them to Boost Growth, Productivity, and Profits by Venkat Ramaswamy, Francis J. Gouillart Free Press, 2010
For instance, if you’re a runner, instead of running the same medium-tempo five miles every day, you might want to devote one day a week to a longer run (duration), or one day to some sprints (intensity).
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints by Rob DeStefano, Bryan Kelly, Joseph Hooper Atria Books, 2009
Ultimately, reducing cycle time is not about people running harder to cover the distance faster.
from Intrinsic Motivation at Work: Building Energy & Commitment by Kenneth Wayne Thomas Berrett-Koehler Publishers, 2000