The Art of Running

Running is defined by Wikipedia as “a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot.” Humans have been running since the times they were being chased by predators to save their lives.

Competitive running can be traced back to ancient Greece, to around 2,700 years ago, where it played a key part of the Olympic games.

In the 16th century, jogging became a regular training routine practiced by swordsmen as a form of pre-battle training. Running became a part of the modern Olympic games in 1896.

1987 was the birth of the Boston Marathon.

1909 was the year that the first five ever marathons were held in New York on Thanksgiving Day, Lincoln’s Birthday, New Year’s Day, Washington’s Birthday, and the day after Christmas.

By 2017, the number of runners in the United States increased to sixty million. In 2019, 715 marathons are scheduled around the United States.

Running is so popular because it is so simple. Put on your sneakers and clothes and go. Reality – not so simple. There are not only different types of running but also safe methods to running to minimize injury.

Types of Running

Now that running is no longer a daily means of escaping predators and motor vehicles have replaced our feet to transport us to our desired destinations, we have to run for health. Running is a cardiovascular fitness regiment that works the entire body. Here are the 8 different types of running workouts:

1. Base: This is the most common type of run for runners that involves a moderate distance done routinely at a comfortable pace to build endurance. Heart-rate should be at around 70-80% of the maximum. This type of run does not require concentration on speed or distance and is a great way to “clear a runner’s mind.”
2. Progression: This is a base run done at an accelerating speed as you progress in the run to build stamina. At the beginning of the run, the runner’s heart rate should be the same as the base run, 70-80% of the maximum, while at the end of the run, it should be 80-90% of the maximum. Progressive runs are moderately challenging.
3. Interval: Interval runs are involve alternating between shorter segments of fast running, where heart rate will be 94-100% of the maximum, and slow jogging, walking, or standing recoveries, where heart heart rate will be 60-70% and 70-80% of the maximum. This allows a runner to tolerate more fast running in a single running session that he or she would be able to endure in a single prolonged fast run. Interval runs train the body to build tolerance to fatigue and pain leading to faster speeds. They usually comprise only a small fraction of runner’s weekly mileage.
4. Fartlek: Fartlek, which means “speed play” in Swedish, is free-style running workout that involves a fast paced base run mixed with intervals of varying duration and distance. The runner’s heart rate is a mix of 70-80% of the maximum, 81-93% of the maximum, and 94-100% of the maximum. Fartlek develops speed training and efficiency and resistance to fatigue.
5. Hill Repeats: Also known as trail running, hill repeats involve intermittent short bursts of hard effort uphill running followed by running on flat or downhill terrain. They are used to strengthen leg muscles, joints, and tendons and build stamina. They usually comprise only a small fraction of the runner’s weekly mileage.
6. Tempo: This run is a middle ground between base and interval. It is what is called a “comfortably hard” faster paced run that can be maintained for the duration of the runner’s entire distance, generally the speed a runner would use when running a marathon. Tempo runs usually require about 85-90% of the runner’s heart-rate capacity. These runs serve to build up speed stamina.
7. Long: Long runs are base runs done at a comfortable running pace but for larger distances. They are used to train for marathons and half marathons. They boost endurance and build muscles and cardio strength. Long runs usually account for about 20-25% of the weekly mileage.
8. Recovery: These are relatively short runs done at an easy pace. They are usually done the day following a hard workout such as an interval run to allow your body to recover while still staying active. They are essential to keep your body safe from overexertion and injury.

Running Safely

As I’ve mentioned in my previous post Diet vs. Exercise, running safely is an art that requires proper training, cadence, body alignment, and special footwear.

Before running, ensure you warm-up and stretch!

Sample Warm-Up

1. High Knees
2. Butt Kicks
3. Skipping
4. Leg Swings
5. Arm Circles

Sample Stretches

1. Calf
2. Hamstring
3. Quad
4. Hip flexors
5. Glutes
6. Iliotibial Band

Cadence

Cadence is the stride rate or the SPM (number of steps a runner takes per minute). Shorter stride means high cadence or higher SPM and faster and more efficient running. Longer stride, on the other hand, means low cadence or lower SPM, which translates into locking knees, slamming heels, and extra pressure on joints, ultimately slower less efficient running. Optimal cadence is generally believed to be approximately 180 strides per minute but varies depending on several factors.

One of the most notable factors in determining a runner’s SPM is his or her height. Taller runners tend to have a longer stride and a slower cadence than shorter runner. Taller runners needs to take fewer steps to cover the same distance in the same amount of time as their shorter counterparts.

Another factor that affects SPM is incline. Running uphill tends to increase cadence while running downhill decreases it.

Proper Running Body Alignment

1. Don’t look down at your feet but focus 10-20 feet ahead to prevent stress on your neck and shoulder muscles.
2. Keep your hands at your waist at a 90-degree angle rather than at your chest.
3. Relax your hands instead of clenching them into fists to prevent tension in your arms, shoulders, and neck.
4. Keep your body straight and erect with your back straight and shoulders level and avoid leaning forward or back at your waist.
5. Relax your shoulders to avoid tightening the chest and restricting breathing.
6. Swing your arms from the shoulder joint instead of the elbow joint.
7. Avoid bouncing which wastes energy.

Proper Running Footwear

I can’t stress this enough, if you plan on becoming a runner, go to a professional running store to check your gait. Your gait, along with the terrain you’ll be running, will determine the proper running shoes for you. The running shoes you buy should last between 400 and 500 running miles. After that, back to the shoe store you go for a new pair. Here is a wonderful resource on selecting proper running shoes from REI.

Additionally, since we’re on the topic of feet, moisture wicking running socks are also something to invest in. Try to avoid wearing cotton socks for running as your feet will sweat increasing the chances of blisters, toenail damage, athlete’s foot, corns, and callouses.

Running Gear

Outdoor running does not only have to be reserved for good weather. If you have the right running gear, you can run in almost year-round, as long as it is safe to do so. (I wouldn’t recommend running in extreme weather, such as heat waves, sub-zero temperatures, hurricanes, etc. or when there is snow or ice on the ground). Instead of cotton clothing, aim to wear sweat wicking, lightweight, breathable materials that will keep you dry in the hot temperatures. Wear layers and thermal fabrics in cold temperatures. If you a woman, make sure you chose a high-quality sports bra for proper support.

Finally, apply SPF to any exposed skin and stay hydrated! Have a wonderful run!