ISBN: 9781626750999

1. Introduction - why running rocks!

2. Getting started – kit, running technique and other helpful information

3. Warming up – preparing your body for a great workout

4. Cooling down – how to avoid injury and kick-start the recovery process

5. Running training methods – workouts that will improve your running

6. Training plan one – becoming a regular runner (6 weeks)

7. Training plan one – training for your first 10km (12 weeks)

8. Training plan two – training for your first ½ marathon (12 weeks)

9. Race week - how to taper, train and eat for a successful race day

10. Race day – what to expect and how to be as prepared as possible so you run your best race

11. Dealing with injuries – common running injuries and how to treat/avoid them

12. Supplementary conditioning workouts – strength training routines to maximise your running performance

13. Nutrition for running – basic nutrition for health, fitness and weight loss

14. Top ten running mistakes and how to avoid them – don’t make the same mistakes the rest of the herd!

15. Simon’s favourite running workouts – tried and tested training sessions for you to try

16. Your next step – life after running

1) Introduction

Running is probably the most natural and accessible way to get and stay fit, healthy and lean. All you need is some space, a pair of suitable running shoes and the strength of mind to get off your couch, out the door and on the road. Once you have got the running bug and get a few weeks of consistent training under your belt you’ll soon start to experience the fruits of your labours; your basic fitness will improve, your muscle tone will increase, your blood pressure will decrease and the weight you have been trying to lose will start to disappear.

But what if these results leave you wanting more from your running? What if you decide you want to take your running from a recreational to a competitive activity? What if you decide that you want to find out just how good a runner you could be?

That’s where this book comes in!

Running for general fitness and weight loss is a noble and worthwhile pursuit but some people, and I expect you are one of them, want more from their workout routine. It’s really a question of the difference between exercise and training. Exercise and training might, on the surface, appear to be similar concepts but the reality is actually quite different.

These are my definitions of exercise and training...

Exercise: activities performed for general health and wellbeing and quite likely weight control. Exercise is performed with limited focus on specific outcome goals and sessions are more likely to be built around process goals i.e. working out for a specific time or number of sessions per week. Little or no emphasis is placed on long term progression. Examples of exercise include group workout classes, jogging and weight training without following a pre-planned programme. Exercise tends not to elicit notable fitness improvements once basic adaptation has occurred as little thought is placed on planning, programming or progression. The main goals of exercise are increased calorific expenditure for weight loss or maintenance of current weight/fitness levels.

Training: working out with a specific outcome goal in mind, for example training for a race, to increase strength to a specified level or improve sports-specific conditioning. Training is often considered the reserve of athletes and sports people and involves planned periods of higher intensity work followed by periods of rest and recovery. Long term manipulation of the training variables results in steady and predictable improvements in fitness and performance. Workouts are designed to illicit a specific physical response and no effort is wasted on non-productive exercises or training sessions.

In very simple terms, plain old exercise is like heading out on a car journey without any directions. You might arrive at somewhere interesting if you are lucky but chances are you’ll just end up going round in circles until you run out of petrol or get bored and decide to go back home.

Training, on the other hand, is like a well-planned expedition. There are maps, an itinerary, back-up plans, detailed logistics and an ultimate destination. Training is exercise with a clear cut purpose.

It is my opinion that if more people trained as opposed to exercised, average fitness levels would be higher, exercise drop-out levels would be lower, gym members would be leaner and stronger, more people would stick to and achieve their fitness resolutions and the world would be at peace and global warming would be a thing of the past. I maybe stretching it with the last couple of points but I really do believe that training for something tangible is better than exercising “just for the hell of it”.

My aim in this book is to help you to transition from running for exercise to training for running.

Don’t worry if the last time you entertained the idea of competitive sport was a friendly game of five-a-side football or ten-pin bowling with your mates. In this book I will guide and coach you through your training and right up to your first ever race. Even if you don’t ever intend to pin on a number and toe the line in competition, this book is still for you – you don’t have to race against other runners to be competitive – you can always race against yourself.

Actually, in many ways, all runners race against themselves. They have personal bests (often referred to as PBs in runner speak) for their training routes and over set distances like five miles. They know when they are running well and, conversely, when they aren’t running as well as normal. You can be a competitive runner even if you never run against anyone other than yourself although I really encourage you to consider entering at least one race to see if formalised competition is something you will enjoy.

But doesn’t training for competitive running require hours and hours of training?

Yes and no.

Yes because if you want to race at a very high level you will need to commit to, in many cases, running twice a day, following very demanding and complex training plans and running so many miles per week that you are constantly on a knife-edge between supreme fitness and over training.

No because if you want to run (and compete) at a more reasonable level you can get race-fit in as few as three quality training sessions per week.

I’m convinced (and have proven with many of my personal training clients as well as in my own training) that it is possible to reach a very good level of running by focusing on quality training and reducing overall weekly quantity.

So many runners simply head out the door “for a run” with little or no thought as to what they are trying to achieve. These “junk miles” do very little other than burn calories and even less for improving running performance. In fact many runners do nothing but junk miles and never see much in the way of results from all the miles they run.

The thing about fitness is that the results you experience from your training are very specific to the type of training you do. This law of specificity means that if you want to run faster or further, you need to run faster or further! I’ll help you to crack this fitness conundrum in the training plans outlined in chapters six, seven and eight but it goes without saying that you won’t be doing much in the way of junk miles.

Whether you are new to running and have yet to complete your first 5km or you are an old hand looking for a more balanced approach to training for competition, this book is for you. It’s packed with pertinent and road-tested information, programmes and advice to help you be the best runner you can be and make sure you get the most from each and every time you lace up your running shoes and head out the door. Junk miles? Just say no!

2) Getting started

Whether you are an “old sweat” or a running newbie, it makes sense to go over a few basic concepts to ensure that you get the most from your running. In this section I will cover everything from where to run to running equipment to running technique. Feel free to skip to the sections that you are most interested and miss out the sections you are already familiar with...

Running shoes – choosing a running shoe can seem like a very complicated affair. There are shoes designed to provide varying degrees of support and cushioning, shoes that are designed for heel strikers and forefoot strikers, minimalist shoes and racing shoes, road shoes and off-road shoes and shoes that cost under £20.00 to over £150.00!

The shoes you choose to run in are a very personal choice and just because a shoe is expensive or packed with the latest in running shoe technology doesn’t mean it will be right for you. It took me years to finally find a manufacturer and model I was 100% happy with and, after trying a huge variety of shoes over the years, some of which were very expensive and state of the art, I settled on a shoe that only cost £45.00 and had very few bells and whistles. In fact, if you looked up “basic running shoe” my footwear of choice would probably be the perfect example!

While many factors will affect your choice of shoe, it’s important to understand that your running style and gait are unique. I’ve lost count of the number of running shoes that I’ve had to discard after a few runs because they proved to be unsuitable. There was nothing specifically wrong with the shoes in question; just that they didn’t suit my feet.

So how do you choose the right shoe? I suggest going to a specialist running shop and trying lots of different shoes. Don’t automatically seek out the most expensive models or disregard the cheapest. Consider getting a proper gait analysis done to find out whether you are a pronator who runs on the inside of your foot or a supinator who runs on the outsides. Tell the shop attendant (they tend to be keen runners in running shoe shops) how many miles you intend to run a week and about any running-related injuries you have had in the past. If possible, run in the shoes you intend to purchase on a treadmill or outside the shop to make sure they feel okay before you part with your hard-earned cash.

Finally, remember that most running shoes have a lifespan of around 4-500 miles; less is you are especially heavy. The shock absorbing and supporting characteristics start to slowly degrade from the moment you run your first mile so even if your shoes look okay, they may well no longer be as supporting and cushioning you as they once were. Change your shoes as often as you need to but remember, if you find a shoe you really like then keep on buying it to avoid ending up with a shoe that doesn’t suit your requirements.

Running clothing – from your socks to your cold weather hat, your running clothes should be comfortable and functional. Make sure you dress for the environment so that you are never too cold or too hot to run well.

For socks, look for ones that have no pronounced seams and that fit snugly. A sock that bunches up as you run or rubs will cause blisters and a blister can make running a truly miserable experience. Buy lots of pairs of running socks so you always have a fresh pair available. Throw them out at the first sign of wear or relegate them to non-running activities.

The underwear you choose for running needs to be considerably more supportive than your regular underwear so it makes sense to buy garments designed specifically for the needs of runners. For women this means supportive sports bras and for gents sports briefs. Running causes parts of your body to jiggle that ordinarily prefer to stay still and stable. Running underwear should be free of raised seams, snug but not overly tight and provide adequate support. Like your running shoes, underwear can lose some of its supportive qualities with use, washing and age so make sure you replace your underwear before this becomes a problem.

For leg wear you have a few options – shorts, running tights or tracksuit pants. Shorts come in a variety of fits and lengths so go with whatever style suits you best. There are split shorts which allow for greater freedom but do expose a lot of leg (!), longer mid-thigh shorts that are more conservative but can be slightly restrictive especially when they get wet and Lycra cycling-style shorts that are supportive, comfortable but not to everyone’s taste.

If you prefer to keep your legs covered, running tights are very comfortable but as they are tight and made of Lycra, like cycling shorts they are not to everyone’s taste. Running pants tend to be less fitted and are a good choice for those who prefer a looser option but they do tend to hold water so if you wear them in the rain they can become heavy and uncomfortable.

The days of cotton t-shirts and singlets are long gone and today’s runner has easy access to a host of technical short and long sleeved tops made from technical wicking materials designed to help keep your cool, dry and comfortable even on the longest run. As you are likely to be running in a variety of weather conditions, you should have a variety of tops for warm and cold weather training. You will get warmer as your run progresses so it’s essential that whatever you wear can be vented so you don’t overheat. Layers work best as you can remove layers as you warm up. Remember, it is better to start cool and warm up than start warm and overheat.

Hats and gloves are winter running essentials as blood is generally diverted away from your extremities and towards your working muscles and this can leave you with cold hands and a cold head. Thin gloves and a hat can make all the difference on a long run in the cold.

Conversely, when the sun is hot and beating down, a peaked hat can keep the sun out of your eyes, help prevent overheating and stop sunburn. Paired with sunglasses, a peaked hat can make running in even the fiercest sunshine much more comfortable and pleasant.

If you expect to do a lot of running in the rain, a Gortex or similarly semi-permeable rain suit can make the experience much less unpleasant. These materials are designed to keep rain water out while still allowing your skin to breathe. Standard non-permeable materials will keep the rain out but also keep your sweat in so you end up wet anyway. If you feel the need to cover up in the rain, the semi-permeable material makes much more sense.

Whichever items of running clothing you choose, if you are going to run in the dark you should choose light coloured and reflective materials to enhance your visibility. If your running clothing is predominately dark, wear a high visibility vest over your normal running attire to ensure you can be seen.

Running gadgets – you don’t need a whole lot of gadgets to get lots of benefit from your running but there are a few items that are worth considering if you want to make your running experience more high-tech!

If you only buy one running gadget, you should probably make it a running watch – preferably one with a stop watch, countdown and interval timer. These watches are not expensive and can make measuring your progress and controlling your workouts much easier.

A heart rate monitor is also a useful device which can help you regulate how hard you are running. Many heart rate monitors have built in multi-functional watches and even position tracking GPS so you can easily measure the length of your runs and then compare your heart rate when you repeat the same route. This information is certainly nice to know by but no means essential.

MP3 players can provide a soundtrack to your running and also provide a motivational lift when you get tired. You can create playlists for specific runs and even use music to help control your running and breathing tempo. A long run can become very enjoyable when accompanied by appropriate music. Many well-known music producers, Ministry of Sound being one, offer a variety of music collections specifically designed for running and Apple’s i-tunes also offer numerous playlists in the same vein. On the downside, running to music means you can’t hear traffic and other noises which might otherwise warn you of oncoming danger so only use an MP3 player when it is safe to do so.

Batman wore a utility belt to carry all his crime fighting equipment and while I don’t anticipate you’ll encounter the Joker, Cat Woman or the Penguin out on your runs, you may need a way to carry your keys, phone, MP3 player etc. Many running specific utility belts have pouches for energy gel packs and even compartments for drinks bottles so you can run with your hands completely unencumbered.

Less of a gadget and more of an essential, recording your runs in a training journal is a really useful way to track your progress. This can be done in a simple exercise-style notebook, on your computer or using any of the running specific software packages and apps now available. Make sure you record the following pieces of essential information plus any other facts and figures you find interesting...

•  Date of run

•  Time of run

•  Type of run – LSD, intervals, Tempo or Fartlek (all explained in chapter five)

•  Distance

•  Duration

•  Route

•  How you felt

•  Weather conditions

•  Average heart rate (if recorded)

Over time you should see that your running performance is improving and that your smart training is really paying off.

Where to run – you can run just about anywhere you choose. I strongly suspect that most of your running will be on the roads that lead away from your home or place of work. Road running is convenient and accessible and roads tend to be well lit and relatively well maintained. However, to enhance your running enjoying, also consider the following places to run...

Local parks – away from the traffic and a combination of paved paths and grass; parks are the ultimate running venue

Beaches – running on sand and especially on sand dunes is an excellent way to develop your lungs and legs

The countryside – a more rural setting with less traffic and better views

Playing fields – shock absorbing grass and no hills!

Running tracks – great for interval training

Wooded trials – chipped wood and loose dirt provides a shock absorbing surface and running through nature is a truly enjoyable experience

Really, there is nothing wrong with running on the road but then there is nothing wrong with some variety either. The one thing I would suggest is avoiding always running on the flat. Many runners (and I was one of them!) avoid running up and down hills and this is a big mistake. Running uphill strengthens your legs and lungs and running down hill can help increase your leg speed. Any additional hill running will always be beneficial so if in doubt, run up hills!

Running safety – by and large, running is a very safe activity. That being said, you should exercise some common sense to reduce your risk of accident even further...

Run in well-lit places – the dark can hide all manner of hazards from uneven pavements to muggers. Stay away from unlit areas and if you cannot avoid dark places, wear a head torch to light your way.

Tell someone where you are running and when you will be back – if you are delayed, suffer an injury or have any other kind of accident or mishap, having someone know where you are and when you are due back can avoid a delay in getting assistance to you. Make sure they know what to do if you are out past your agreed return time.

Wear high visibility clothing if you run at night – even on well-lit streets, you can be all but invisible if drivers are focusing intently on the traffic in front of them. Dark cloths really blend in with your surroundings which is great if you are on a covert mission for the CIA but less helpful when trying to avoid an automotive incident! That gaudy luminescent vest, hat and glove ensemble just might save your life so dress to be seen!

Carry identification and medi-alert details if appropriate – in case of accident, knowing your name and medical history can make a huge difference in making sure you receive the appropriate medical treatment. This is especially true if you have a pre-existing medical condition such as diabetes.

Be traffic aware – treat cars, bikes, busses; in fact all other road users, as if they are out to get you. While this isn’t necessarily true, running defensively means you should be able to predict and avoid an accident rather than have to react to one. Give traffic a wide birth and that way you are less likely to come into (unwanted) contact with it.

Use your ears as well as your eyes – listen out for hazards as well as look for them. This means that you shouldn’t be blasting your eardrums with high volume speed metal music when running in traffic. Turn down or even turn off your MP3 player anytime you feel you need the advantage of hearing for early warning of hazards.

Take care around dogs – most dogs are good dogs and only want to play with you. Unfortunately, some dogs are not so much playful but psychotic and want to see what you taste like. Steer around dogs wherever possible to give them room and also leave you space to jump and dodge as required. If a dog decides to chase you, you should stop, stand still and allow the dog to approach you. If it continues to act in a threatening way firmly say “NO” in a loud voice and then slowly continue on your way. Only start running when the dog has decided to leave you alone. If the dog bites you make sure you get the wound checked out by a doctor and also consider reporting the dog and its owner to the police.

Carry your mobile phone – you might be tired, suffer an injury or simply get lost while running and it’s useful to know that help is only a phone call away. Keep your phone out of view so you don’t attract unwanted attention to your valuables but make sure it is still within easy reach. At the very least, carry some small change so you can use a public pay phone if you need to summon assistance.

Running technique

I’m sure you know how to run – or at least you think you do. Left foot, right foot, left foot, right foot etc. Add in an arm swing and breathing and it’s easy! While running is a basic action that is pretty much hardwired into your nervous system, a lifetime spent sitting down where the closest you came to running was surfing the net has probably left your running software a bit out of date. Running well is more than just getting out and putting the miles in. Running well also means getting the most from your efforts.