Everybody knows that running is free, and that it burns calories than just about any form of exercise! You only need your legs to sprint or go slow.

If you move in your two legs faster everyday, you significantly reduce your risk of developing a chronic illness in form of a heart attack, diabetes or even stroke. These benefits are in addition to uplifting your mood and keeping your weight in check!  But there are several things that every Runner should know, apart from the health benefits that come with running. We’re hoping to cover all we can, though some details will be locked out of the scope due to time and word limit.

1Going Fast – Like a Concorde Rocket

How you start determines how you finish, assuming you are a sprinter. For instance, starting too fast will put you in oxygen debt for the entire length of the race. On the other hand, too slow puts you at the back of the pack, making it difficult to catch up, even for a few inches.

According to experts, if you are novice, you should start slow so that you maintain a pace you can hold. But on the other hand, experienced sprinters tend to be comfortable with the kind of pace they set, since they hold it well, and also benefit from staying ahead of the pack.

2Sprinter Rule of Thumb

You should be able to comfortably breathe through the nose during the fast half of the mile covered. If you find yourself breathing using your mouth, perhaps you started way faster than what your fitness level could hold.

Again, you should be able to talk comfortably at the beginning of an intense race like this one. And when you can rattle a few sentences comfortable, increase the pace!    

3Marathoners  The RYBQ Training Philosophy

If you are a long distance guy, developing speed is not done with classic interval workout. You see, many runners always want to improve speed over distance covered, instead of vice versa, and this is not correct.

Let’s say you want to cover 26 miles faster. In such a case, you need to work on your endurance. And just in case you are a 45 year old woman who can run at 9 minutes per mile/4:00 marathon, your ambition would be to try and qualify for the Boston Marathon (which is 5 minutes under the BQ time). Notice that this is around 8.45 minutes in one mile – a significant improvement in the pace you’re moving.

The key to achieving endurance is to run more, to improve your capacity of going faster and longer. So your training should be focused towards aerobics.  Funny thing, this principle also applies to sprinters too.

According to Run Your BQ website, fast runners should work out as follows:

(a) They should cover at least 4-9 miles of slow running at the end of a fast race.

(b) They should do 13 to 15 miles of long run, consisting of 4 to 6 miles of tempo running.

(c) They should concentrate in a lot of neuro-muscular work in form of surges, strides and hill sprints.

Conclusion  Depending on whether you’re a professional runner, or simply a novice looking to burn some calories, the technique can differ based on a number of factors, such as your age, gender, fitness level, environmental factors and many more. Stay fit with the above tips!


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