We are now officially in the middle of the running season.
No, we are not talking about running to a mall looking for a gift. We are talking about strapping on your running shoes and hitting the streets or the many running paths around town.
And why not?
Running has the power to change your life. It will make you fitter, healthier, even happier. With the many Turkey Trot 5K races and 10K Jingle Bell races on the calendar, there are many opportunities to join in fun.
So what are some of the basics you need to know?
College of Charleston Professor Mike Flynn
College of Charleston Professor Mike Flynn, who teaches exercise physiology, sport physiology and marathon training, has answers to the top 6 questions posed by new runners.
1. How do I choose from the many types of running shoes on the market?
With the barefoot/minimalist craze…it may be prudent to ask, “How important are shoes?” If you are a shoe proponent, a good fit and shoe to match your size, strike pattern, and training goals are important. Try to find a store that will allow a test “drive” as something that feels good in the store may feel quite different during a training run.
If you are progressing from a traditional shoe to a minimalist shoe, proceed with caution. There is some data to show that such a switch causes a change in foot strike. It may take time to adjust and dramatic changes could cause soreness or worse—injury.
Completely barefoot? I am not a big proponent, but this may be a function of where I live and train. We need more research before conclusions can be made, but most shoe companies have a minimalist shoe.
2. How much should I increase my mileage from week to week?
If you are just starting out a general rule is 10% per week, but every runner is different.
3. Is it OK to take a day off?
I think it is most important to incorporate rest days into training. I highly recommend more rest days early in the training schedule. A good rule of thumb is up to three rest days per week for a beginner and at least one rest day per week for experienced runners.
(Related: Mike Flynn’s Students Train for a Marathon)
4. What is the biggest problem facing runners preparing for a big race?
The biggest problem I have when preparing runners for a marathon is not undertraining–it’s injury!
There are a chosen few who can train hard seven days a week and stay injury free. Most runners struggle to stay injury free when training hard.
There has been an increased number of quality training programs that have only five, four, or even three training days a week. These programs work especially well for older runners, working runners, or those prone to injury.
I had a former cross-country runner in my marathon class who had left the team because of repeated injury. This runner did not think the training I recommended was enough for her, but I managed to convince her that if we could keep her injury free she could make use of her talent. She is one of only three runners in the six iterations of my marathon class to qualify for Boston.
5. How important is stretching?
Flexibility is important. What we don’t know is whether stretching before or after is important. The recent literature is rather confusing with some reporting no reduction in injury with stretching before or after. There are researchers who reported that static stretching reduced sprint speed in collegiate athletes. The data are limited and stretching and injury prevention studies are difficult to conduct. Based on what I currently know, I recommend that runners work on flexibility at a time other than before or after training. One good time is in front of the TV at night or while reading a book.
6. How far in advance should I begin training for a race?
Naturally the answer depends on your goal. If your only goal is to finish, you can run/walk a 5 k on just a few weeks of training. If you have a finish time goal, allow at least 12 weeks to train.
