Running
From Knowledge Seeker
Drills
John Galloway recommends two drills
Increase your cadence
- warm up and then start
- use a metronome, run on the place to get into the rhythm
- then start running with that pace
According to experts, the goal is to reach 180, which automatically leads to more
Gliding
- Jog very slowly for 15 steps, then faster another 15 steps and increase gradually up to your regular speed
- Now gradually slow down, using the momentum as energy. Trains the body to run more efficient even when it's flat.
This is similar to → Dr. Philip Maffetone and his downhill training:
Running Downhill
- not too steep
- don't make too long strides
- use the downhill energy and make many small steps
This trains the body how it is to run fast.
Uphill Running
This is good to build the muscles you need. Often the heart rate will jump too quickly so pay attention to it and walk if necessary.
Training Plans
Always train aerobically. It's important to build the aerobic base and this is only possible with slow running
Beginners
For Beginners, something simple is enough.
- 3 times a week every other day, 30 min is enough (+ 15/15 warm up and cool down)
- 1 long run on the weekend, slowly increase its length 10 min every week up to 60 and then 90
- every 4 weeks cut the long run down to 30 min
Advanced Beginners
After 3-6 months one can add some short anaerobic parts but this adds stress and increases the chance for injuries. People will tell you that you have to start with intervals to get faster, e.g. 7x400m and then increasing the laps.
Dr. Maffetone on the other hand says that you will get faster anyway and only when reaching the target heart rate during running is far beyond the comfort zone, then you are ready for some speed training.
- Fartleks are a fun way: you decide yourself when to speed up and when to slow down. This is also good to break the monotony during training. Don't overdo, always insert a rest day.
- Another fun thing are the Zombie Chases in Zombies Run. You can adjust the timing and the speed increase to adjust it to a good level.