Hey Dilip, thanks for this. Had a couple of questions:
Does being able to run long distance come only with enough practice or are there techniques that can make one’s run more efficient? For example: Is there something around landing on your toes vs landing on your heels that makes running easier/better?
Is there a breathing pattern one is required to follow while running?
Are there specific running drills when followed make it easier to run long distances?
@Dilip.Kumar, articles like this can make one skeptical about running. Have you come across anyone experiencing this? Is there anything inexperienced runners may miss that can land them in this critical cartilage damage?
Hey @venumadhav.ks - Quite a lot packed in your comments And relevant too. Glad to see you on the forum
Running long is endurance. Endurance can only be built by running a lot Existing physiology does help as a starting base. Consistency is key.
Running efficiency (RE) is separate. It’s developed with experience on legs. Specific workouts have to be incorporated as your get comfortable with distance. These are intense pace based workouts depending on the target race you are training. One metric to track improvement in RE is Vo2max.
Endurance and RE are independent factors.
In short, first become comfortable with distance. Then build speed.
Toe vs heel landing is widely researched topic in the endurance world. Google will surely confuse you Hard to say which is good or bad. Ideally, landing on mid-foot and striking from heel is considered better.
There are few breathing patterns commonly referred by runners. It’s ideal that you inhale through your nose and exhale through your mouth. Yes, it can take some bit of unlearning and learning. And may not come naturally to everyone in the begining
Most commonly used patterns are 3:2 or 2:2. And there are many more…
3 steps as you inhale and 2 steps as you exhale
If this is too confusing in the begining, i suggest to keep it natural. The way your body adapts.
Drills helps to build strength and posture. Like doing strides or short hill repeats.
To run long and fast, specific workouts has to be done. That adds speed in different format. For a beginner in running, the primary goal should be to complete the distance comfortably. And then introduce speed.
Warm up & Cool down are often ignored by many runners. Very important to get the body conditioned before and after the run. If there is interest, i can create few videos of the routine and share here
Good luck Venu! Hope to follow your progress here. And see you at the start line
Hi @Shalem - Why should this be a concern? This is infact a positive insight.
The study confirm there was no correlation between running mileage or pace and increased risk of knee or hip arthritis
Runners do get injured Like any other sport. A structured training is recommended. I’ve got injured multiple times in the beginning of my running journey. That’s because of my ignorance and lack of guidance.
I did the TCS 10K with Runners High (Santosh) in 2009 and 2010. I was in Runner’s high 1st batch…later did Auroville 10K as well and eventually lost interest in running.I’m still not fond of running, but I’d like to give it another go this year. My aim is to just complete 10K without puffing and panting.
@Dilip.Kumar sir consider this equivalent to 10 likes and please guide us.
Hi @Dilip.Kumar, I have a curious question. I’ve noticed that some athletes take creatine to enhance their stamina and endurance during marathons. Can you let me know what cycle/dose they go through in order to use it?
This is specifically for beginners new to running and others who may have an active fitness lifestyle but new to running. Folks who are experienced with some type of endurance training, this is not for them. They will find this boring
The sheet can be downloaded so that you can refer on daily basis offline.
I’ve shared some additional resources on strength training, warm up & cool down routines before runs. Please excuse the quality of the video. I shot this 2 years back for few other friends . Maybe if people find it useful, i will record a newer version with more movements and routines.
Look forward to seeing updates here on training progress.
Maybe we could catchup in Bangalore on weekends for a group run if we have enough quorum