I’ve mentioned previously that Heart Rate Monitors<\/strong> are wonderful things. I think everyone that works out should get one–even if you’re not a runner. It works well for swimmers, bikers, everything. I wear mine hiking! And don’t be intimidated by the insane cost of a Garmin. While they are fancy and fun, you don’t need something like that if you’re just starting out. My Polar was about $100 and works great for what I need: my heart beat range and calories. Now that I’m more into running and training for events, I’d love to have a Garmin to give me more detailed information.<\/p>\n That being said, learning how to run the right way made all the difference in the world. And if you’re new to running, I have more tips.<\/p>\n I finally finished reading “Fast Track” by Suzy Favor Hamilton<\/a>. I posted about it previously in regards to Over-training. I’ve accumulated some excellent info, some of it is copied right out of the book, but I tried to summarize the best I could. \ud83d\ude42<\/p>\n Here are a few tips she had for training:<\/p>\n The Importance of each Training Phase [pg 217]<\/span><\/strong><\/p>\n 1. BASE PHASE<\/span>: prepares you body for what comes next. You need to have a strong base of mileage runs to sustain you through a long, intense year of training. Increase mileage 5-10% each week.<\/p>\n 2. CONDITIONING PHASE:<\/span> you are conditioning your body to perform at a higher level. Start adding speed or track workouts to your routine 1-2 times a week. You are conditioning your body to maintain a faster pace.<\/p>\n 3. COMPETITION PHASE:<\/span> your mileage will decrease as you get closer to the race. Taper training, give your body and mind time to rest, and recuperate. But not so much that you lose your fitness.<\/p>\n 4. RECOVERY PHASE<\/span>: give your body the TLC it needs to recover. Without proper recovery, you risk burnout, injury and over-training. Rest 1-2 weeks, or switch to cross-training or easy runs.<\/p>\n 1. Downhill running<\/strong>: will improve your leg turnover, but unless you have a good base to begin with, don’t attempt this. Warning: it can take quite a toll on your quads. [pg 219]<\/p>\n 2. Fartlek<\/strong>: also known as “speed play.” 3-6 total miles of surges of various lengths and speeds. Do over varied terrain.<\/p>\n 3. Hill Repeats<\/strong>: do during your “conditioning” phase. This improves leg strength. Use uphill for intense part of workout and downhill as recovery.<\/p>\n Hill Repeats<\/p><\/div>\n 4. Intervals<\/strong>: repeated surges of\u00a0 200 meters or longer followed by recovery intervals. Improves speed and lactate threshold. Do this during conditioning and competition phases.<\/p>\n 5. Speed endurance<\/strong>: for the condition\/competition phases. Run at a RACE pace or faster for 200-1600 meters, taking a full recovery after each repeat. Example: do three 600-meter runs with 8-10 minute recovery.<\/p>\n 6. Speedwork<\/strong>: do short, intense sprints of 5-150 meters, taking a full recovery after the repeats. Example: three 50-meter sprints with 3 minute recovery.<\/p>\n 7. Tempo Running<\/strong>: run at a pace 10-30 second per mile slower than your current 10k race pace for a distance of 2-4 miles.<\/p>\n 8. Tempo Intervals:<\/strong> run 400 meter to 2-mile repeats with short recovery of 30-120 seconds. Total distance run should equal 2-4 miles.<\/p>\n 9. Cross-Training<\/strong>: aqua running, biking, elliptical, cross-country skiing. Helps minimize injuries and adds variety to workouts.<\/p>\n 10. Form Drills<\/strong>: improves leg turnover. The more efficient your stride, the faster you run. Basic drills = high knees, buttkicks, skipping, grapevines, backward running.<\/p>\n![\"\"](\"http:\/\/hundredtenpounds.files.wordpress.com\/2010\/06\/running12.jpg\" "\\"running1\\"")
<\/a><\/p>\n<\/a>She gives more tips on how to “fast track” your workouts:<\/p>\n<\/a>