Running Fitness - From 5K to Full Marathon E-Book

Ross David

• Herausgeber: Grosvenor House Publishing
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2015

Seitenzahl: 219

Beschreibung

Running Fitness presents a structured and practical training guide aimed at a large portion of the running community, including beginners and those looking to improve in the sport. Author David Ross, a runner of many years experience, provides a training path that develops running capability from a simple 5K race up to full marathon, whilst making the sport easily accessible to those who wish to enjoy many years of fulfilment, success and longevity. Learn about warm-up and cool-down drills, speed and hill training, long runs, race pace, recovery and rest, plus cross training, core fitness, diet and energy supplements.

Leseprobe

Contents

About the author

Acknowledgements

Running Fitness From 5K to Full Marathon: An Overview

Chapter 1 Health and Fitness Assessments

Chapter 2 Getting Started in Running

Chapter 3 Nutrition and Hydration

Chapter 4 Training for Performance and Endurance

Chapter 5 Cross Training and Core Fitness

Chapter 6 Race Training from 5K up to Half Marathon

Chapter 7 Full Marathon Training

Glossary

Index

Copyright

Disclaimer

This book contains ideas about exercise, running, stretching, nutrition and energy food consumption that may not be applicable to everyone. You should always consult a medical practitioner if you are concerned with any aspect of your health or have any doubts about your general ability to take up running as a sport. The content of this book is aimed at senior adults over the age of 18 years but is not specific to either men or women or tailored to any specific personal or health requirements. This book contains information that should be used for general purposes only. Nothing should be taken as professional advice or diagnosis. The activities in this book should not be used as a substitute for any treatment or medication prescribed to you by a medical practitioner. The author and publisher do not accept any responsibility for any adverse effects that may occur as a result of the use of the suggestions or information herein. If you feel that you are experiencing any adverse effects after embarking on any health improvement endeavour, including any of the suggestions made in this book, it is important that you seek medical advice. Results from any of the suggestions in this book may vary from individual to individual. The content of this book does not represent any formal or informal statement on behalf of any running organisation or governing body.

To all runners prepared to work hard and achieve something great

- David Ross

About the author

David Ross started running in 1988 and has a full marathon personal best time of 3:24 (Chicago 2006) and a half marathon personal best of 1:30 (Reading 2010). He is a member of the Datchet Dashers running club in Windsor, Berkshire, a Leader in Running Fitness (UK Athletics) and the former race director of the Maidenhead Easter Ten road race (2006-2009).

Acknowledgements

My thanks go to:

▪ The late Shihan Dominick McCarthy (8th Dan), Founder of Zen Judo, who back in 1988, gave me the chance to grade for black belt. The whole thing inadvertently led me to discover running and all that it had to offer.

▪ Alex Roslow, for helping with the stretches and core fitness images, and to Jan Frost for her patience and attention to detail in drawing them all.

▪ Gemma Taylor, for her assistance designing the front cover.

▪ Ruth Kitching, for her help and contributions in reviewing the manuscript, and not to mention her unstinting friendship over the years.

▪ Valerie Archibald, for her valuable feedback, plus various other creative inputs that have made all the difference.

▪ Nina Smith, Michael Hill, Cherry Key, Helen Preedy and Jatindra Rakhra, for their feedback and inputs during the review stages.

▪ Kim Cross and the team at Grosvenor House Publishing for turning the manuscript into a formal publication.

▪ My family and close friends for their support and encouragement that I have received.

Enjoy your running practice and I hope that it rewards you.

David P.J. Ross

Maidenhead, Berkshire, UK

January 2015

Running Fitness

From 5K to Full Marathon:

An Overview

Background and introduction

When it comes to everyday exercising, running is a popular and well known way of keeping fit. The basic practice of running comes naturally to most of us, but as we shall see in later chapters, the development of performance and endurance takes time and persistence. Running can be a highly rewarding experience and the current growth in participation looks set to continue well into the future.

I inadvertently stumbled across running back in my late teens and originally came about as a result of preparing for a judo grading. I started to run on a regular basis as a way of improving my general fitness in advance of the grading day; a useful endeavour that would make all the difference. Then having successfully passed the grading, I still carried on running three to four times a week, the main reason being that I just enjoyed it.

I realised very quickly how important regular running had become. Through running training, I had certainly learnt the benefits of cardiovascular and physical strength development – I needed to develop these to survive the judo grading that I mentioned earlier. But as time went by, I also realised how running created an amazing feel-good factor. I also felt more alert and sharp as an individual and I still believe that running has enabled me to bring a great deal of energy and enthusiasm to many personal and professional endeavours throughout the years. As time progressed, I also started to lose some weight and trim up a little.

I found getting into running quite an easy thing to do. I simply bought a pair of running shoes and did a short run one evening and then the rest, as they say, was history. Within a six-month period I simply developed my distance from about 1-mile up to around 5 miles. I tended to run three to four times a week, as I still do now on average.

When I first started regular running, I tended to take things quite gently and never got too ambitious during the early stages. I believe that this was one of the main reasons why I have stuck with the sport for so long. There is no doubt that success and longevity in running is about learning how to train within our individual physical and aerobic limits.

Within a few years of becoming a regular runner I started to take part in races, one of the first being the Portsmouth Half Marathon. Racing taught me about the virtues of having goals and something to aim for. As time went by, I would race more often and eventually join a running club. This gave me the opportunity to do cross country racing and train for a full marathon; the latter being an endeavour that I would do eleven times in total. I would also start to take part in my local parkrun (www.parkrun.com).

In summary, it was aerobic development, more energy for everyday living, enhanced personal wellbeing, the drive to achieve goals, plus the added advantage of being able to maintain a healthy body weight that were the main reasons why I stuck with running and perhaps became a bit of a running addict in the process. These are also very similar reasons as to why many other everyday people regularly take to their shoes – motivation, challenge, a feel-good factor, and for those who enjoy racing, to get faster.

Chapter summaries

Running Fitness From 5K to Full Marathon is written for a runner by a runner, and is designed to encourage people to practice the sport in a way that promotes enjoyment, success and longevity. There are seven chapters, each covering a discrete part of running.

Chapter 1 is a general and introductory chapter that focuses on health and fitness assessments. Being in good health is an important part of being a runner, and health and fitness tests are a great way of seeing how fit you are and whether or not there are any health issues that may prevent you from enjoying running. The subject of aerobic exercise and weight loss is also touched upon. Many people practice running because they think that it is an easy solution to a weight problem. Unfortunately, these kinds of messages are a tad oversold.

Chapter 2 is primarily aimed at beginners to running and introduces combinations of Power-walking, Jogging and Easy-paced running as a structured and effective way of getting started. We will also consider some basic warm-up and cool-down routines. This is a critical part of ensuring that training sessions are of a quality nature and that we keep injuries down to a minimum.

Chapter 3 is about nutrition and hydration and is split into three parts that look at what we eat and drink and how we fuel our body. Part I considers our food diet with a specific focus on protein, fat and the role of carbohydrates in a runners diet. Part II looks at the role and purpose of energy supplements like energy drinks and gels. Part III discusses fluid intake and hydration and how we can prevent things like dehydration.

Chapter 4 is about the crux of what we do in running training. The chapter starts off by introducing some advanced warm-up and cool-down stretches that build on the basic stretches that were introduced back in Chapter 2. The main content focuses around the training techniques and practices of VO2 Max, Threshold, Hills, Long runs, Race pace, Recovery and Rest. If we want to develop our running performance and endurance then we need to master these different styles of training practice. For VO2 Max, Threshold and Hill training, you will be given three levels of training to choose from, with level 1 being more for beginners, and levels 2 and 3 aimed at more experienced runners. When we structure our training in this way, we give ourselves the opportunity to gauge our ideal starting point based on our current fitness level, and have a clear and visible training path that will take us to the next level. Some useful advice on injury management and resolution is provided at the tail end of the chapter.

Chapter 5 looks at the advantages of some of the different types of cross training and core fitness activities that many runners regularly indulge in. Cross training and core fitness activities are great ways of developing a strong and upright posture that is good for developing performance and endurance, and keeping injuries at bay.

Chapter 6 presents a number of example race training schedules designed for developing racing capability from 5K through to 10K and up to half marathon. Many runners enjoy taking part in competitions and so my general recommended approach to racing is about developing speed and distance in stages, and that we should only move to the next distance as and when we are ready to do so. Each of the training schedules incorporates many of the ideas from Chapters 4 and 5, such as Endurance and stamina, Speed, Recovery and rest and Race pace. The training schedules will help you understand how to integrate the various training practices into a coherent plan aimed at developing race performance. As you progress through the schedules, you can amend them to reflect what works for you as an individual. At the end of each schedule there are suggestions around how to improve your performance for that distance.

Chapter 7 is focused around full marathon training. Two example marathon training schedules are presented that take a sustained half marathon performance as a basis for developing into the full marathon distance (this chapter is effectively a follow-on from Chapter 6 for any reader who started the book from scratch). Training for a full marathon is very different from training for shorter distances. The best marathon performances tend to come from those who develop their racing capability in a way that is consistent and sustainable. This chapter will discuss the many ins and outs of marathon training and prepare you for what to expect.

How to use this book

This book is aimed at senior men and women over the age of 18 and caters for a wide variety of target audiences, ranging from beginners to established runners as well as those looking to teach the sport. Not all aspects of running are easy to grasp first time around and so you may need to revisit some of the material as you progress. You should nevertheless be able to start reading the chapters, perhaps write down a few notes and then go out and train.

As you progress through each chapter you will come across a number of training guidelines, best practices and associated parameters, some of which are quantifiable, and others more descriptive. You will need to take a view as to where you are based on your current fitness level (this is quite easy to gauge or work out). Once you know where you are in the parameters, you can begin your training endeavours at a pace and a duration that is sustainable. By taking a structured approach, you will give yourself something to aim for simply because you can easily forward-read through the respective chapter and gauge the next level of training expectations. For those readers starting from scratch in Chapters 1 and 2, there is a minimum of at least 3-5 years of solid training covered in this book. Established runners and those looking to teach the sport will no doubt find plenty of useful information and helpful tips. Nevertheless, this book has been written with four main target audiences in mind. They are as follows:

I. Beginners with little or no previous experience in fitness – If you are new to running and have never previously indulged in much fitness then you should focus on Chapters 1 and 2 as a starting point. Once you have developed your warm-up and cool-down drills and you are happy that you can run at an easy pace for at least 40 minutes to an hour, then you are well placed to look at Chapter 3 and then start to tackle some of the training practices in Chapters 4 and 5. Many of the training practices in these particular chapters may seem a little daunting and elitist. The simple truth is that they are not, and that providing you start your training endeavours at the Level 1 schedules, and then (in a similar way to any other runner) limit your increases in training distance and intensity by 10% in any week then you should be fine. It is important not to become intimidated by more experienced runners. They themselves would have started out in running in a very similar way. Once you have understood some of the basic ideas around what running is all about then you will be well on your way to success.

If you are interested in racing then Chapter 6 will help you complete your first 5K race and show you a path through to 10K and half marathon (13.1 miles). Chapter 7 is all about full marathon training and is more than a future possibility, provided that you develop your training distance and stamina in a way that is gentle and sustainable.

II. Beginners with previous experience in other sports – If you are new to running but have already achieved a good level of fitness from another sport, then some of the aerobic tests in Chapter 1 might be of interest. Otherwise you could go straight into Chapter 2 and start with some simple jogging and easy-paced intervals. Once you can run for at least 40 minutes to an hour at an easy pace then you are well placed to look at Chapters 3 and onwards.

III. Established runners looking to improve in the sport – If you are an established runner looking to learn more about the sport, or are just looking for ways to improve your performance then Chapters 3, 4 and 5 are the core must-read chapters. You may however also find some of the warm-up and cool-down stretches from Chapter 2 useful. Hopefully, as a result of reading these chapters, you will quickly identify what kind of training(s) you need to work on to achieve your goals. If you are frustrated with your race performances then Chapters 6 and 7 not only provide some useful training schedules and associated guidelines, but also further information on how to improve your performance in a particular distance.

IV. Trainee running coaches – The best running coaches are those who offer simple and practical advice that works effectively when applied. Depending on whom you are coaching, and whether they are beginners, club runners or more advanced runners, this book contains many training ideas and schedules that can be used for the purposes of organised training sessions and individual training plans.

The world of running

Running is a solo sport by nature, but that certainly doesn’t mean that you have to do all of your training by yourself. If you are interested in doing the sport with other people then the following options are well worth considering:

I. Running clubs – One way of practicing some of the training ideas in this book is to join a running club. This is by far the most popular way of learning about the sport of running. You will also find other people to run with that are of a similar standard to yourself. Most running clubs will hold at least one weekly speed training session, plus longer runs on a Sunday morning for those training for longer distances. Running clubs have (at least historically) been incorrectly perceived as elitist. Indeed, you will find that most clubs have a group of faster runners who will be expected to do wonders for their club’s public image, but the reality is that many club members are just social runners who are just out to enjoy themselves and see what they can achieve in the time that they put aside for running. Then there is the social side of running; another world in its own right.

II. Beginners courses – Many running clubs hold beginners courses that are designed to introduce people to the sport of running. These provide people with the opportunity to practice running in the company of others and is a great way of building self-confidence. If you are a little nervous about going out running by yourself on the open roads, then a beginners’ course (and perhaps then followed by joining a club) is a great way of removing these kinds of barriers.

III. Training camps – Once you have got started in the sport, there are many organisations that arrange running related sporting holidays. One of the more popular and well known getaways is warm-weather training where people will spend a week or so training in a sunny location. There are also seasonal training camps focused around a certain area, like (e.g.) full marathon training. These kinds of events are normally good fun, and like running clubs, you will meet all sorts of likeminded people and pick up a variety of training tips that you probably wouldn’t have got had you focused on training solo.

Muscles and muscle groups – Front

The picture below and the one on the next page highlights the main muscles and muscle groups mentioned throughout this book.

Muscles and muscle groups – Rear

Chapter 1

Health and Fitness Assessments

Being confident that you are in good health is an important consideration before taking to your shoes. If you are in any doubt about your general health and wellbeing then this chapter presents some useful and highly relevant tests aimed at measuring your individual suitability to running. If, on the other hand, you are already known to be fit and healthy, then there is still no harm in doing a health and fitness assessment just to see how fit you really are!

You have a number of options around where you could go for a health and fitness assessment: your local gym or sports clinic are the obvious choices. Another option is to go through your employer or even a Private Health scheme, but you might have to pay.

AN EXAMPLE HEALTH & FITNESS ASSESSMENT

A typical fitness test designed for runners will measure and quantify the following aspects of our general health and aerobic capability:

▪ Body composition.

▪ Blood pressure.

▪ Lung function (Peak Expiratory Flow).

▪ Aerobic capacity (VO2 Max).

I. Body composition – Excess body fat around the vital organs such as the heart and liver can lead to a variety of life threatening health conditions. For many years, Body Mass Index (BMI) has been used to indicate whether or not someone is overweight. BMI is calculated by taking our body weight in kilos and dividing this number by the square value of our height in metres (using imperial units, BMI is your body weight in pounds multiplied by 703, divided by the square value of your height in inches). The problem however with BMI is that the formula ignores age, gender, muscle and bone density. This is why body fat percentage is considered as a more useful measure. Body fat percentage can be measured using either skin callipers or certain types of electronic bathroom scales.

Category

Women

Men

Essential fat

10–13%

2–5%

Athletes

14–20%

6–13%

Fitness

21–24%

14–17%

Average

25–31%

18–24%

Obese

32%+

25%+

Table 1.1: Typical body fat percentages1

Table 1.1 contains some useful guidance as to what our ideal body fat percentages should be. There is no doubt that being a runner will certainly help burn excess body fat, but as we shall see, this will only happen through integrating what we eat with how we train.

Weight loss can be easily addressed by burning more calories in the form of fat than we consume. We can do this in two ways: firstly, by cutting back on processed foods and foods that contain excess carbohydrates, many of which contain high levels of glucose. These kinds of foods stimulate the creation of fat cells, a process that happens as a result of surges of insulin; a hormone that is responsible for storing fat in the body. To lose weight, our body must use more fat as a source of fuel. When we stop feeding our body with excess glucose, the body will switch to using fat reserves, a process that will ultimately stimulate weight loss. To do this, we should stock up on proteins and fats as a way of fuelling our body as these kinds of foods don’t suffer from the fat forming effects of insulin. Many people may have been led to believe that exercise is the way to lose weight when actually this is not the whole truth. Foods such as proteins and fats help suppress our appetite and boost our metabolism, another process that will also help burn body fat – more on this in Chapter 3.

The second way of shedding body weight is through taking up an activity like walking as a regular form of exercise. For example, a 1-hour walk will consume around 200 calories burned from fat metabolism. This is because we burn proportionally more calories in the form of fat when we exercise at a low intensity (e.g., walking) than we would calories burnt from carbohydrates. The good news is that the structured training plans in Chapter 2 use various combinations of comparatively low intensity aerobic exercise designed to promote fat metabolism as an integral part of becoming a runner. There is no doubt that running increases metabolism and that you will burn more calories as a result, but these need to be fat calories for us to lose weight. Carbohydrate consumption only then becomes an important factor for runners who train for longer distances or at higher intensities, something that we will take a closer look at in Chapters 3 and 4.

Carrying an excess amount of body weight when running increases the risk of placing an undue amount of stress on our physical joints and aerobic organs, but this certainly doesn’t exclude you from taking up the sport. Once you have begun to follow Chapter 2 and have started to reduce your body fat percentage, then it is likely that you will find running training a far more enjoyable and fulfilling experience.

The correlation between aerobic exercise and weight loss is discussed in more detail at the end of the chapter.

Dr. John Briffa’s book Escape the diet trap (www.drbriffa.com) is an excellent and well informed up to date publication for those readers who are interested in broadening their knowledge about general food diet (ISBN 978-0-00-744243-0).

II. Blood pressure – These are the usual standard tests of systolic pressure (the higher value) and diastolic pressure (the lower value). The recommended systolic and diastolic values for an adult in good health should be between 90 and 120 and 60 and 90, respectively. If your blood pressure values fall within these limits then there shouldn’t be any problems. If your blood pressure is either above or below the recommended limits or abnormally high, then a trip to your GP would probably be recommended before taking to the roads.

Generally speaking, people with higher blood pressure caused through smoking, excess body fat and alcohol intake, excess salt in their diet or a general lack of exercise, will be encouraged to follow a more gradual aerobic training programme. This kind of approach will help to strengthen the heart muscles.

III. Lung function – Peak Expiratory Flow (PEF) is a measure of general lung function. A PEF test can gauge how effectively we can take in oxygen, which is then made available for transport by the pumping action of the heart to the muscles. PEF is measured by taking a deep breath and then blowing out as hard you can into a peak flow meter.

Fig. 1.1: Predicted values for PEF2

Our individual PEF will have a direct and noticeable effect on our body’s ability to deliver aerobic output. An abnormally low PEF suggests an obstruction or limiting factor in our airways and could point to some kind of lung disorder.

Peak expiratory flow is measured in Litres per Minute. The age and height adapted EU/EN 13826 scale in Fig. 1.1 above enables us to gauge our own PEF. For example, a man of 30 years of age with a height of 5’6” should have a PEF of 610 Litres/Minute. A woman of 40 years of age with a height of 5’9” should have a PEF of 450 Litres/Minute.

IV. Aerobic capacity – When we engage in aerobic sports like running or cycling, we are effectively using oxygen to stimulate the heart and lungs to produce energy. When we train in our aerobic