For all you Runners out there! :)

KatherineVictoria

Hey all!

I just recently read an entire Runner's World magazine (very slow day at work) and found some really helpful tips! I tried them out yesterday and they seemed to work really well. Round 2 of testing them out today.

First, "they" say we should have 180 strides per minute. I broke that down to about 4 steps per second. So yesterday I went into army mode and chanted 1-2-3-4 my entire run. It really helps you concentrate more on your run as opposed to what might be playing on your ipod. In fact it made me realize how much I wasn't paying attention to my steps. By the end of my 2-miler I was tired, but not nearly as tired as I have been recently. It felt like an AWESOME run and I was terribly pleased. So my advice is- focus on your strides and your steps. It makes a world of difference.

Second, slow your runs down. After every hard run you are supposed to have 3-4 days of "easy runs". Hard runs are equal to anything that is very fast paced or long. Slow your run down my 1-2 minutes PER MILE and your hard runs will feel even better because your body got the rest it needed. I slowed my run down yesterday by a minute per mile and felt a huge difference afterwards, and even today! Rest is one of the most important things when it comes to exercising because our bodies can't perform well if they are run ragged.

That's all for now... Hope everyone is running their shoes off!

"People ask why I run. I say, 'If you have to ask, you will never understand'. It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels." -Erin Leonard

AwesomeSauce4

Thanks Sweetie for This.. You are Awesome and I Love Quote!!!! Running my shoes off with you Sweetie *muah*

marywilsoncline

Thanks for the info. I like what you said about people ask why we run. They have no clue. No pain, No gain!

wilhelmd

These are excellent points! The slowing down your pace tip is actually tied to the concept of training to your Target Heart Rate (THR) rather than a certain pace. This is particularly important if you want to eventually increase your pace or run longer distances. When you train above your THR you are generally building strength. When you train at your THR you are building endurance. It can feel awkward to train at your THR as you have to really slow your pace down. However, this is a great example of the "go slow to go fast" philosophy. Over time, you'll build up your endurance (cardio system) so that it can better support your strength (muscular system) which will result in better race times and endurance for long runs/races.

That's a simplified explanation. More detail information can be found in Runner's World or by using a search engine for the topic of THR Training.

ambermichon

so what pace were you running at to do 180 strides? just curious

Monika135

I loved this months issue of Runners World...I have slowed my pace and am enjoying my new little "mantras" and "chants"....My favorite is Holy Moly ! Roll-ee Poll-ee! But I will try the Militant 1,2,3,4....to check my stride...

KatherineVictoria

I have been doing 11 minute miles. I can't say that my steps are actually 4 per second(didn't actually check timing. when I walked it out it seemed like it was pretty accurate), but it comes near close. It's really about focusing on your step and keeping a good rhythm