Christine's tips for strong running
Recovery Key To Interval Training
Vary the length of the intervals, rest interval and speed. Take these factors into consideration if you are starting out your intervals on your own. Play around with them as there are so many variations that you can create. To start, staying at a 1:1 interval/rest ratio is good as it will allow your body to fully recover before you start your next interval.
Log or record all of your run speeds for different pace runs - it is important to try and run at varying speeds even if you are just starting off. Recording your pace times helps you know how to progress. It is also a great motivational tool because you can see your improvements!
Start off slowly and build up your speed - you need to work on both your neuromuscular coordination, how fast your legs turnover, ligament and tendon strength and cardio vascular endurance.
For your first week do a small ladder of 1min fast/ 1min easy, 2min fast/ 2min easy, 3min fast/ 3min easy, 2min fast/2min easy, 1min fast/1min easy.
If you are just starting your intervals go at a pace that pushes you but does not kill you. Going back to the pace you raced last fall before your race might be too fast. You have plenty of time to get there.
Do this BEFORE starting intervals
Before starting your intervals make sure you have a foundation of running on which to start. That looks like 2-3 weeks of running 3x or more /week. This can be a combination of walk/running too.
Treadmill running is great for people who do not have time to get outside or live in areas where you cannot run outside. A few things to be careful of is that it's easy to get the belt moving too fast under your feet so always feel that you are controlling the speed of the belt. it should feel like you are pushing the belt back with your feet and the belt is not taking your feet back. When the belt takes your feet back people get caught trying to pull a long lever (extended leg) through which can either cause over-striding or injury to the hip flexor, hamstring or low back.
Unmotivated to start your run training?
I highly recommend that anyone thinking of training for the Whistler Half Marathon be able to run 8km by the middle of March. That leaves 12 weeks to build up your speed and endurance to complete the half marathon distance with confidence! Check out the "pre-training plan" in the right column for more information.
New to Running?
For people who are trying to get prepared for running the 10km, a walk run program is the way to start and now is the time to start that. Try running for 30sec, walk for 4:30mins for 20-30mins. Each week add a few more seconds onto your run time and less time on your walk. The walk/run program is one of the best ways to progress yourself slowly and limit the chance of injury. Most people get injured when they begin running because they try to run too far too fast and usually their body gives up before their motivation.
12 Week DIY training plans
16 Week DIY training plan