GUIDE FOR RUNNING

OVERVIEW
Running is easy, just ;ace up your shoes and start moving at a faster pace than
walking. But how to run fast, long and injury free?

That’s a lot easier said than done. “It’s important to pay attention to mechanics,
even if you’re not an elite or professional runner,” says Adidas high-
performance coach Terrence Mahon. “We’re trying to do two things: One is not
get hurt so that we can keep doing the thing we love to do, and two, we’re
trying to do it with less effort and more efficiency.”

I have to claim that in this guide is not fully from myself. Its from many source
eg. Runnerworld.com, Global Triathlon Network , running channel.

So now let ask ourselves “so what has running got to do with our job as SOF
operators?”

1. Running is the basic of our psychical fitness in terms of cardiovascular.

2. Running is the basic of almost everything we do in our job (psychical).

Let us dive into the world of running and get started!

1. First let us understand what is the science behind running. Running is

not as simple as just wearing a running shoes and run your lungs out. By doing
what was mention will only lead your body to injuries and lose the motivation
to run again. Running is very fun and enjoying if you understand how to create
your running program and stick to it. You will see a great improvement in your
performance as times goes by.

2. I was never a good runner to begin with. As I didn’t know how to train
and every time when I was asked to run, its always a hard run. All I know was
just run, run faster and keep running only.

3. Until recent years I started researching and understanding the science

behind running and it took me to the next level. I now enjoy running a lot and
got faster since. So let me share my knowledge with you.

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Table of Contents
OVERVIEW.............................................................................................................................1
Achieving Proper Running Form from Head to Toe............................................................3
Your Head....................................................................................................................................3
Your Shoulders.............................................................................................................................3
Your Arms....................................................................................................................................3
Your Hands...................................................................................................................................4
Your Torso....................................................................................................................................4
Your Hips......................................................................................................................................4
Your Knees...................................................................................................................................5
Your Legs......................................................................................................................................5
Your Feet......................................................................................................................................5
How To Start Planning For Your Running Program...........................................................6
Science Behind Running...............................................................................................................6
4 Steps To Planning Your Run.......................................................................................................7
Warming Up & Cooling Down.............................................................................................10
Training Schedule..................................................................................................................12
Program Profiles For Ideas...................................................................................................14
Running Time On Track.......................................................................................................15
Cadence...................................................................................................................................16
What is cadence?.......................................................................................................................16
Increase your cadence................................................................................................................16

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 Achieving Proper Running Form from Head to Toe
Your Head

1. You might think running is all about your lower body, but your run
technique needs to be dialed in from the top down. That said, don’t look at your
feet. “Be sure to gaze directly in front of you,” says Kelli Fierras, USATF-
certified running coach and Asics Studio trainer. “Don’t tilt your chin up or
down, which happens when people get tired,” she adds.

2. Really, your eyes can look anywhere, but a focused gaze helps maintain
proper posture, which keeps your neck in proper alignment with your spine.
“The classic thing I'll see is a person starting their run with their head, meaning
their head is always in front of their body,” says Mahon. “You want to have
your ears in line with your shoulders.”

Your Shoulders

3. We spend so much time hunched over at our desks and on our phones,
but it’s crucial to open up your shoulders while you run, says Amanda Nurse, an
elite marathoner, running coach, and certified yoga instructor in Boston. “You
should pull them back, almost like you’re squeezing a pencil between your
shoulder blades,” she says. “If you're starting to hunch over, it’s going to affect
your speed or endurance.”

4. Ideally, your shoulders are moving independently of your torso and

opposite of one another, says Mahon. “So when you take a right step forward,
your left shoulder is also forward, and therefore your right shoulder is back as
your left leg is back,” he explains. “They should operate in that X pattern.” As
the run goes on, it is common to get tight and tense in your shoulder area,
almost like you're shrugging. But this will cost your body valuable energy so it's
important to stay relaxed. Shake out your arms, shrug your shoulders, and focus
on loosening up, especially as you get fatigued.

Your Arms

5. The way you move your arms can help you move faster or slow you
down. “Your arms should be at a 90-degree angle,” says Nurse. Your palms or
fists move from chin to hip. That’s going to help you propel your body forward.
Keep your elbows close to your sides.

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6. “If your elbows point outwards, that means your arms are crossing your
body, which actually slows you down—you won’t be able to get the momentum
you need,” says Fierras. Try pointing your thumbs to the ceiling to keep your
arms in line or imagining an invisible line that runs down the center of your
body—don't let your hands cross over that line.

Your Hands

7. This sounds like such a minor thing in the bigger running picture, but
don’t forget to keep your hands relaxed. “I always think about pretending you
have a potato chip between your index finger or your middle finger and your
thumb so that your hands are really relaxed,” says Nurse “The more you
squeeze your hands, the more energy that you're getting rid of through your
hands—but you want all that energy to go into your actual running.”

Your Torso

8. In most forms of fitness, your core—which includes your back—is

really where all your power comes from, and it’s also your center of gravity
while running. So that’s an area you want to make sure you’re always training.
“We’re always trying to teach people that long, tall spine so that you’re not
crunched down, because if you’re crunched down, you can't use any of that
elastic energy that comes from the ground up,” Mahon says.

9. “You always want to keep a tight core while running—it'll prevent you
from going too far forward or too far backwards,” says Fierras. But that doesn’t
mean your core shouldn’t move or react at all. “When you take a left step
forward, I actually want to see a torque shift over toward the left side so you
have most of the weight over that left leg and so that power gets generated
through and stays through the torso,” Mahon says. “If the torso is stuck right in
the middle, then you don't get any use of that energy.”

Your Hips

10. When you’re running, you want lean slightly into the run versus running
completely upright. “That lean should come from your hips, not from rolling
your shoulders forward,” says Fierras. The National Academy of Sports
Medicine, backs this recommendation up, saying that your lumbo-pelvic-hip
complex should have a “slight lean during acceleration.”

11. That means your torso will be slightly forward of your hips. “If not, you
can’t use your hip base or your gluteus maximus to derive the most power you

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can get out of your stride,” Mahon says. “Most people, when they think about
leaning forward, that’s actually the concept of using your glutes efficiently.”

Your Knees

12. Your knee should be in line with the middle of your foot so that when
your foot strikes the ground, it’s right under your knee. “You don't want to lift
your knee up to a 90-degree angle if you’re on a flat road; you want to keep it
down low so you’re not wasting that energy on the knee drive,” says Fierras.

13. Lots of runners, especially when they’re fatigued, struggle with the
runner shuffle, where they’re barely picking their feet up off the ground. If
that’s the case, you can try lifting your knees a little higher so you have a little
more time in the air for your foot to get in the right position. “And you really
want to focus of keeping that knee directly in front of your hips versus turning
in or bowing out, which is very hard for people to train themselves to do,” she
says.

Your Legs

14. Everyone’s stride and gait is a little bit different, and that’s okay. “But
the easiest way to think about your lower body is to think about your shin being
as close to perpendicular as possible when the foot hits the ground,” Mahon
says.

15. If a person is a heavy heel striker, their angle is too big; if they’re

a forefoot striker, their angle is too small. Either way, it’s a negative position to
be in because you’re opening yourself up to injuries in the other foot or knee.
“You also won’t be using all the joints you have properly in the right timing
sequence,” he says. “If you land at that 90-degree angle, then you get to use
your ankle, your knee joint, and the hip joint all at the same time to both absorb
shock and then create energy.”

Your Feet

16. There’s no right or wrong way for your feet to hit the ground, as long as
you’re actually using them to push off (instead of just lifting them). That said,
the idea is to aim to hit the road with the ball of your foot, Fierras says. “That’s
going to help you propel forward better, and your stride won’t come out too far
in front of you.”

17. Running on your toes or striking with your heel are both more likely to
set you up for injury. If that’s how you run naturally, though, “rather than

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focusing on changing your stride, talk to an expert about getting into a proper
shoe—maybe one with more cushioning—that will help you stay injury-free,”
Nurse says. Everyone’s natural footstrike and gait is different, so you want to
make sure you’re optimizing yours best for your body.

How To Start Planning For Your Running Program

At this point I believe you will be thinking is running that complicated. The
answer is yes & no. Yes is complicated in a way that in the start you need to
prepare yourself well and not just run. No because as times goes by everything
will be muscle memory, by this point running will be so much fun and
enjoyable.

Science Behind Running

1. In this chapter I will explain the science behind running. This will guide
you for your future running plans.

2. Keywords

a. RPE - Rate of Perceived Exertion

b. FTP - Functional Threshold Power

c. MHR - Maximum Heart Rate

3. RPE. This sets the basic line to understand how hard are you working
your body without any gadgets to aid you eg. Smart watches. There are 10
levels to RPE. The following are the 10 RPE scale start from the “hardest”:

a. 10 – Max effort activity. Feels almost impossible to keep going.

Completely out of breath, unable to talk. Cannot maintain for more than
a very short time.

b. 9 – very hard activity. Very difficult to maintain exercise

intensity. Can barely breathe and speak only a few words.

c. 7-8 – vigorous activity. Borderline uncomfortable. Short of

breath, can speak a sentence.

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 d. 4-6 – moderate activity. Breathing heavily, can hold a short
convocation. Still somewhat comfortable, but becoming noticeably more
challenging.

e. 2-3 – light activity. Feels like you can maintain for hours, easy to
breathe and carry a conversation.

f. 1 – very light activity. Hardly any excretions, but more than

sleeping, watching tv, etc.

4. Lactate threshold - Is the point at which lactate begins to accumulate in

the body. It is usually reached between 50% to 80% of an athlete's VO2 max.
During moderate exercise, the lactate can be absorbed quickly, but with high-
intensity exercise, it is produced faster than the body can absorb it.

5. MHR. By subtracting your age from 220. For example, if you're 45

years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the
average maximum number of times your heart should beat per minute during
exercise. 5 heartrate zones:

a. Z1 – 50% – 60% MHR

b. Z2 – 60% - 70% MHR

c. Z3 – 70% - 80% MHR

d. Z4 – 80% - 90% MHR

e. Z5 – 90% - 100% MHR

4 Steps To Planning Your Run

6. 10% rule. 10% rule is a baseline guide to help runners no to increase

mileage to fast too soon. Your weekly total mileage and longest run distance
within the week should not increase more than 10% of the previous week total
mileage.
7. Easy run, hard run. Easy run are runs that you’re running below your
lactate threshold. The guidelines is working at RPE of 2 – 3 so you can maintain
a convocation throughout your run without a gadget on hand. if you have
something to measure your MHR, you should be at Z2 – Z3.
8. Hard run are runs that you’re running above your lactate threshold. The
guidelines is working at RPE of 7 – 9 so you can maintain a convocation

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throughout your run without a gadget on hand. if you have something to
measure your MHR, you should be at Z4 – Z5.

9. 80% vs 20% of total mileage . Using this guideline, 80% of your weekly
total mileage will be doing easy runs and 20% are hard runs. This will prevent
over stressing of your legs and heart, prevent injuries.

Different types of running profile.

Easy Pace (EP)

10. Variety: Easy pace running refers to warm-ups, cool-downs , recovery

runs, recovery running within a workout and generally long runs.

11. Intensity: Generally in the range of 59-74% of VO2max or 65-79% of

your MHR. In general, Easy running is running at a comfortable, conversational
pace, which certainly may vary daily, depending on how you are feeling. You
may be up to 20 seconds slower or faster than the specified pace on a given day.

12. Purpose: Running at your Easy pace promotes physiological benefits

that build a solid base from which higher-intensity training can be performed.
The heart muscle is strengthened, muscles receive increased blood supplies and
increase their ability to process oxygen delivered through the cardiovascular
system.

Threshold Pace (Tempo)

13. Variety: Steady, prolonged or tempo runs or intermittent runs, also

called cruise intervals.

14. Intensity: Generally in the range of 83-88% of VO2max or 88-92% of

MHR. Threshold pace is comfortably hard running for either a steady 3-4 miles
(or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of
rest between the runs.

15. Purpose: To improve endurance.

Interval Pace (IP)

16. Variety: VO2max Intervals (see below).

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17. Intensity: Generally in the range of 95-100% of VO2max or 98-100% of
MHR. Intervals are "hard" but not all-out running by any means. Usually at a
pace that you could maintain for about 10-15 minutes in a serious race. Intervals
are best if they involve runs of 3 to 5 minutes each (800m and 1000m workouts
are typical), with jog recoveries of similar duration (not necessarily, equal
distance); relative to the runs they follow. If a workout calls for "hard" runs,
then go by feel and imagine 5k race pace, as he intensity of each run.

18. Purpose: Stress your aerobic power (VO2max). It takes about two

minutes for you to gear up to functioning at VO2max so the ideal duration of an
"Interval" is 3-5 minutes each. The reason not to go past 5-minutes is to prevent
anaerobic involvement, which can result in blood-lactate build-up.

Repetition Pace (Rep)

19. Variety: Pace reps and strides.

20. Intensity: Reps are fast, but not necessarily "hard," because work bouts
are relatively short and are followed by relatively long recovery bouts.
Recoveries are to be long enough that each run feels no more difficult than the
previous run, because the purpose of Reps is to improve speed and economy
and you cannot get faster (nor more economical) if you are not running relaxed.
If it takes 3 minutes recovery between Rep 400s, then that is what is needed.
Reducing rest time between individual work bouts does not make for a better
workout, in fact it probably makes for a worse workout because the short rests
could increase the stress and lead to poor economy. Think of Reps as similar to
current 1500 or mile race pace.

21. Purpose: To improve your speed and economy.

VO2max: The amount of oxygen your body can utilize per kilogram of body weight, per
minute.

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 Warming Up & Cooling Down

1. Before you even start running. You should always start with a good
warm up. And after a hard session of workout, cooling down is necessary.

2. So why is warming up so important? Our muscles are like rubber band,

if you start pulling a rubber band hard and fast when you just touched them. The
chances of it snap is very high. So same goes to your muscles. You have to
gradually warm it up but for you start your workout.

3. The benefit to good warm up before running will prepare your body for
the training session ahead, whether that’s a tough track session, a long easy run
or a steady tempo. Do a warm up before every run. It’s important to do
exercises that are specific to running and mimic the running movement. Don’t
do static stretching before running (save that for afterwards if you must – but
that’s another debate altogether). A good “dynamic” mobilisation warm up
increases the range of movement of the joints and will activate muscles –
reducing your risk of injury and allowing you to run with better form. Warming
up also raises the heart rate, breathing rate and core temperature, especially if
you’re doing a harder run or race.

4. It’s also important to include some basic drills involving balance and co-
ordination work in your warm up. These dynamic movements and drills prepare
the body for running, engage the muscles and encourage better technique and
form. Many of the exercises we do as part of the warm up may not seem that
important, but by improving your proprioception, co-ordination and balance,
you’ll run with better form and reduce your risk of injury longer term.

5. Match your warm up to your session. So if you’re doing reps on a track,

a race or hills reps, you might want to spend more time warming up than you
would before an easy recovery run; so make it specific to the level of intensity
you’ll be working at. Don’t neglect the warm up! It’s important. It will only
take 5 minutes, but will make a big difference to your running. Get into a
routine before each run and notice the difference it makes to your running.

6. This warm up routine has been designed for all runners – beginners and
advanced. It includes a blend of drills and mobilisations, that will develop better
balance, proprioception, muscle activation and co-ordination. Concentrate on
doing each exercise perfectly and with good form and technique.

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7. Mobilises the hip joint, opens up the hip flexors and actively stretches
the hamstrings. There is balance and proprioception involvement too. Stand on
one leg, balancing or holding on to a wall or fence. Swing the leg from the hip
joint forwards and backwards, gradually increasing the range of motion. Avoid
arching your back. Do 15 on each leg. On the last 5 of each set, allow the heel
to curl up to the buttocks, engaging the hamstring.

8. Encourages arm drive and increases heart rate. Practising on the spot
provides some pre-run muscle activation and movement patterning. Elbows at
90 degrees, hands relaxed and just in front of your ribs.

9. Keep knees soft and relaxed. Mimic a controlled ‘running arm drive’ on
the spot for 20-30 seconds, increase the pace and focus on quality movement,
avoid crossing midline and keep shoulders relaxed.

10. High Knee Marching Starts to increase heart rate as movement becomes

more dynamic. Activates glutes, quads and hamstrings and improves co-
ordination. Bring knee up to waist-height straight up in front of you and march
quickly to raise the heart rate. Repeat x20.

11. High Knee Marching with Rotations Increases heart rate further and
begins to warm you up more fully. As above but bring opposite elbow to
opposite knee with trunk rotation. Repeat x20.

12. Mobilises the ankle joint, actively stretches the calf and improves
proprioception and balance. Stand on one leg, balancing carefully. Rotate the
ankle in a circle, drawing a big ‘O’ with your toes. Repeat x5 in each direction.
Then point and flex your foot x5 on each leg. Swap legs and repeat.

13. Brilliant to activate the hamstrings, encourages heel lift when running
and actively stretches out the quads. Step from foot to foot, firing the heels up
underneath your butt, alternating legs. Keep the toe pointed down and aim for a
‘cycling action’ (not a traditional butt flick), activating both hip flexors and
hamstrings. Repeat x20.

14. Progress it: Jog on the spot and bring in butt kicks.

15. Mobilises the hips, actively stretches the glutes and piriformis. Promotes
co-ordination and balance. Tap the inside of your foot with opposite hand. Bring
the leg up rather than reach down to the foot. Repeat x20.

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 Training Schedule

Below table will show you in general a 8 weeks training plan to a 10km time run:

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total

Mileage
1 CT or Rest 6 x 400m IP 5km 35 mins Tempo Rest 12km 30 mins EP 32.4km
2 CT or Rest 4 x 800m IP 7km 35 mins Tempo Rest 13km 35 mins EP 37.2km
3 CT or Rest 6-8 x 400m IP 7km 8 x hill Rep Rest 15km 35 mins EP 34.6km
4 CT or Rest 6 x 800m IP 7km 40 mins Tempo Rest 16kmk 40 mins EP 39.8km
5 CT 8 x hill Rep 8km 45 mins Tempo Rest 10km 40 mins EP 37.4km
6 CT or Rest 6 x 800m IP 8km 40 mins Tempo Rest 16km 45 mins EP 45.8km
7 CT or Rest 8 x 800m IP 7km 40 mins Tempo Rest 13km 45 mins EP 43.4km
8 CT or Rest 8km run 30 mins 5km run Rest Rest 10km Race 29km
tempo

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1. Before setting the pace/time to run before a training. At the very start all
your calculations would base on what is your 10km race time you wish to
achieve.

2. Once you determine your race pace. The following will be a guideline
for you to base on 40mins race time:

a. Interval pace will be at 3.05 – 3.10mins/400m with 2 mins rest in

between.

b. Tempo run will be 5 – 10 mins of easy run follow by 20 mins of

RPE 7 – 8 (4mins/km) work and lastly 5 – 10 mins of easy run.

c. Hill repeats will be at 45 seconds uphill at RPE 10 work follow

by a full recovery (300% rest). After completing last set, run 1.6km at
4mins/km. Allowing your body to register the lactic acid.

d. Easy runs will be just getting the mileage in. Never to worry
about time/pace.

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Program Profiles For Ideas

10km Threshold

1. 2.4km 4.10min/k
2. 2 mins rest
3. 1.6km 3.50min/k
4. 2.5km 4.10km/k
5. 2 mins rest
6. 800m 3.50mins/k
7. 2 mins rest
8. 800m 3.50mins/k
9. 2 mins rest
10. 2.4km 4.10mins/k
11. 2x400m as fast as you can

10k Intervals

1. 8x800m 3mins work 2 mins rest

2. 8x1k 4mins work 2 mins rest
3. 3x2.4k 9.30mins work 4.30mins Rest

10k Tempo

1. 10mins @ 5.15mins/k
2. 20mins @ 4mins/k
3. 10mins @ 5.15mins/k

10k Hill Work

1. 2x hill repeats
1.6km tempo, (400m easy, 800m hard, 400m easy)
2. 6x hill repeats
1.6k @ 4mins/k

Fartlek

1. 1min @ 4mins/k
2. 1min @ 4.10mins/k
3. Work up the ladder to 4 mins on/off
4. Work back down the ladder

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 Running Time On Track

Below table shows the guideline for time/speed when running in the stadium:

Speed 3.30 3.45 4 4.15 4.30 4.45 5 5.15 5.30

Min/km
Mins 1.24 1.3 1.35 1.42 1.48 1.54 2 2.06 2.12
Per lap

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 Cadence
What is cadence?

1. Cadence is the number of steps per minute (SPM) taken by a runner.

2. Let’s explain cadence in detail. People always mistaken cadence for

running faster. Is that true? The answer is simply no. Take the example of two
person pushing two different shape object on the road with the same speed, one
is pushing a square and the other is pushing an octagon. The octagon will hit the
ground more times as compare to the square despite they are moving at the
same speed. It also travels less distance between impact. Similar to a runners
with a higher cadence don’t necessary go faster. He just takes more steps to
travel the same distance. When comes to vertical movement of the center of
mass doesn’t goes up and down as compare to the square block. For example if
there is a rowing cylinder there will be no up and down movement, this is
comparable to runners with a lower cadence. They tend to have a lot of up and
down movement which could be a less economical way to run. The rate of
impact places a significant role in running injuries. When the square block hits
the ground, it will hit the ground harder than the octagon. Again the block and
the octagon is the same as what we see in runners with a lower cadence which
hits the ground with more impact forces than runners with a high cadence.

3. By increasing your cadence, you’re doing more than moving your feet
faster; you’re changing the positioning of where your foot lands. Rather than
having your foot land in front of your hips, with a higher cadence, it
lands underneath you – in your center of gravity. This naturally decreases your
stride length and increases your turnover, which means you’re wasting less
energy moving up and down (from the ground to the air and vice versa). Rather,
your body is focused on moving forward, making you faster.

4. When you increase your cadence, you also limit the force with which
your body hits the ground. If you have a low cadence, you’re spending more
time up in the in-air displacing your body mass so you hit the ground much
harder than if you had a high cadence. The more steps you take per minute, the
less time you spend in the air, equalling a softer impact on landing.

Increase your cadence

5. An elite runners cadence are in the range of 170 – 180 SPM. We as

operators doesn’t need to train till that level. But we can try to work towards

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this direction. This is just a range for us to understand. As an individual operator
we need to know our own cadence and stick with it.

6. Simply take one of your base steps per minute and increase that by 5 to
10 percent to find your personal goal cadence number. For example, if your
base running cadence is 162 SPM, your goal cadence should be between 170-
178 SPM.

7. Even if it’s not as fast as the elites, this small increase will still improve
your running performance and reduce your chance of injury.

8. And, like anything with running, it’s crucial you take it slow. You can’t
increase your cadence overnight and if you try, you’ll likely get injured. It can
take up to two months for your body to adapt to a faster cadence and for it to
feel normal. So take it no more than five steps per minute faster at a time. And
don’t do it for your entire run. Go either by time – one minute of a faster
cadence followed by three minutes of your base cadence – or by distance – run
every third mile or so at a faster cadence.
9.
10. Once that starts feeling like second nature, increase it slightly again and
again until you reach your personal goal cadence number.

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 Common mistakes

1. Runners do make mistakes be it you are a pro runner or a beginner. So

here are some guidelines which might help you to avoid making them and stay
injuries free.

Lets start with your running shoes. For example:

Running 10KM = 6.2 miles
Estimate 2000 steps per mile

2. That will add up a total of about 12420 steps per 10KM. and that a lot of
pounding to your knee and of cause your shoes. So how long will we need to
change our trainers? It’s an average of 720KM – 880KM. Beyond this mileage,
you will start to feel less support to your ankles and of cause will lead to many
kind of runner injuries. And that will definitely going to cost you more money
repairing your body than change a pair of new running shoes.

Too Fast Too Soon.

3. Many runner think the more to run the better. The answer is actually
yes/no. So let me explain what I meant by it. Yes to the extend that you need to
have the mileage to improve you running ability and distance. But no is because
runners will tend to feel good today and run the extra mile for the day and by
the end of the week, he is running way more than (10%<) of his mileage. That
will cost running related injuries because of the sudden spike of distance the
runner clock.

4. Our body doesn’t know how much we run a week. But our body know
how much impact its adsorbing. From the simple calculation above, you can see
how much damage running can do to your body especially your low body. So
always follow the 10% rule so as not to overrun.

Mix It Up.

5. To improve your running ability, you can’t just run one kind of profile.
For example, if you got a route you love to take and very comfortable with it.
Then you do its day to day. Just putting on your shoes and run that route over
and over again. In the long run you will find your performance stop at a mark
and not improving.

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6. This is because your body only register one kind of speed and cadence.
So to let our body to keep doing better, training profile have to change from
time to time.

7. Using a baseline on chapter of “Training Schedule”. Its gives you a

variety of workout within a week. There are speed work, easy runs, tempo run
and hill repeats. All this will train your body understand different speed and
threshold.

Over-Striding.

8. Let's examine more closely what is meant by stride and overstriding.

Stride, or more specifically stride length, is the amount of ground that you cover
in one step. What is often overlooked is that the exact length of the stride varies
greatly depending upon your running technique, the length of your legs and the
force produced in the push off and knee drive. Optimum stride length varies
with the distance of the race, as well. Some of the better long-distance runners
have a stride length of approximately six feet. Ultra marathoners may have a
stride length of only one to three feet.

9. To understand your stride, it is important to look at your running

technique to determine not only if you are landing on the heel but also why you
are landing on the heel. In a research with hundreds of runners, they have found
that the reason runners hit on their heel is that they do not execute a pawback
action as part of their stride. The pawback is an outstanding feature of elite
distance runners as well as sprinters.

10. In pawback, after your thigh is driven forward and the shin swings out,
you bring the leg back and down so that you touchdown on your midfoot and
closer to the vertical projection of the body's center of gravity on touchdown.
Because the forces produced in distance running are not as great as those
produced in sprinting, touchdown for the distance runner always occurs
somewhat in front of the body. But when you execute pawback the negative
forces experienced from landing in front of the body are cut down greatly. As a
result most runners do not even notice them.

11. Without pawback, however, when the free leg swings forward and stays
there, you land on the heel in front of the body. Exactly how far in front of the
body depends upon the speed of running, the force of your knee drive, how
much you swing the shin forward, and if the thigh is held up as you swing the
shin forward. Such landings in front of the body produce negative forces that
impede your running and are often the cause of injury.

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12. The key then to prevent the heel hit is learning how to execute and
incorporate the pawback action into your running stride. Typical fixes given for
overstriding, such as cutting down your stride length, result in the runner
becoming slower and less efficient. But there is no guarantee that these changes
will fix the heel hit. Thus to prevent you from becoming slower by losing
important stride length, you should learn how to execute the pawback, the most
efficient way of eliminating the heel hit and improving stride length at the same
time.

Not Warming Up

13. The most common mistakes of all this not doing or enough warm up
before your run. running with cold and un-stretch muscles gives you’re a higher
risk to get injuries. Before the run we have to prepare our body by doing
dynamic warm up as all this warm up are design towards what will be done later
profile. And do not do static stretching. As its will only let your muscles to lost
power and we know our muscles are like rubber band. Just pulling to the max
before letting it get use to the stretch will only allow you higher chance to just
tear it.

14. Guideline is to start sweating and bring your heart rate up to about 60 –
70%. This will signal your body what you are about to work it hard.

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