Brought to you by the Department
of Kinesiology and Health at Georgia
A pair of running shoes and clothing appropriate for
the weather are all you need. A pair shoes will cost anywhere from $40
to $120. Make sure you buy shoes that are the proper size. Feet have varied
shapes (even on the same person). Running shoes also have different shapes.
Visit your local running shoe store and assure yourself (by asking questions)
that sales personnel have sufficient knowledge of shoe characteristics
and your training plans.
Jogging for exercise: This can be part of a regular
routine or a type of cross-training if your primary exercise activity is
swimming, aerobics, etc.
Moderate Distance: This includes preparing
or training for 5K and 10K runs.
Long Distance: This includes more ambitious
distances such as half-marathons (13.1 miles) and marathons (26.2 miles).
Cross Country: Running outdoors on varied
terrain over varied distances.
Aqua Running: A good low-impact alternative
in which you run in a pool while wearing a flotation vest.
Short Distance: Generally varies from 100
meters to 1 mile and requires faster speeds.
For those seeking social interaction as part
of their running activity, local running clubs/organizations offer weekly
club runs. Camaraderie among recreational runners is legendary, take advantage
Running involves the lower body (the ankles, knees,
and hips). Specifically, running works the hip flexors, the quadriceps,
the hamstrings, and the gastrocnemius and soleus muscles.
Risks: Injury is always a possibility, especially
in the area of the knee and foot. If you plan to begin a running program,
ease into it gradually. Do not increase distance more than 10 percent per
week. Pulled muscles and other related aches and pains can be avoided with
a proper warm-up.
Safety: Take your runs
in familiar neighborhoods close to home. Try to avoid busy streets and
intersections - pedestrians rarely appear on automobile driversí radar
screens. Running at dusk, dawn, or in darkness, when visibility is low,
requires that you wear bright and reflective clothing.
Concerns: Do not increase distance or intensity
Runners Club of America
Track and Field
Before beginning or continuing a running program, click
Workout to identify your target heart
rate training range. Scroll down to view more detailed programs to help
you complete races from a 5K to a marathon, or just to improve your running
How would you classify your running?
Beginning - people who use running as a way to meet minimum aerobic
fitness requirements. Little interest in pushing the limits of distance
Intermediate/Moderate - runners who run beyond minimum aerobic fitness
requirements, occassionally pushing limits of distance and speed.
Competitive/Intense - runners who train intensely and often push
limits (possibly in competition).
(no serious competition - possibly 1 to 2 races per year for fun)
Frequency: 3-4 days/week
Intensity: 50-85% VO2 Max or HRR
Duration: 20-35 minutes per workout Mode: continuous running (generally
3 miles or less)
Distance: 10-20 miles per week
(including occassional competition)
Frequency: 3-5 days/week
Intensity: 60-85% VO2 Max or HRR
Duration: 20-45 minutes per workout
Distance: 20-40 miles per week
continuous running (generally 3+ miles per workout)
interval training 1-2 sessions per week (for racers)
Frequency: 4-6 days/week
Intensity: 70-85% VO2 Max or HRR
Duration: 30-60 minutes
Distance: 40+ miles/week
continuous running (up to marathon distance)
interval running 1-2 sessions per week
The purposes of interval training are to:
There are three types of interval training, all of which require the runner
to run at or above race pace for a given time or distance. The first type,
fartleks, are sustained bursts of speed during continuous running. The
runner increases from a slower pace up to race pace for a predetermined
distance ot time. After the time or distance has been reached, the runner
slows back to the previous trainng pace. These bouts are repeated at regular
intervals through out the run. The second type of interval, repeats, are
simply repeat runs at or above race pace for a given distance or time.
These intervals vary in distance and speed and may even include hill work.
The third type of interval, formal intervals, are run on the track at a
given distance with a specific goal time.
Improve anaerobic performance, hence speed
Adapt the body to racing conditons, including race pace and high levels
of lactate in the muscles
Accomplish more overall work with less physiological strain in comparison
with continuous running.
The following charts can be used to figure your interval training pace.
Find your racing per mile pace in the left column. Then move to the right
to find your interval training pace for the respective distances.
Physiologic Responses of the Body to 5K Running:
Not only is the 5K a race against time and competitors, it is also a race
against the loss of metabolic efficiency. Race pace is usually run faster
than the athletes lactate/ ventillatory threshold pace and this causes
rapid rises in blood lactate. This rapid rise in blood lactate results
in earlier onset of muscular fatigue which is caused by blood acidosis.
The most economical strategy, therefore, is to run an evenly paced race,
which will allow blood lactate to stay as low as possible until the end
of the race when ready to make that final surge. An evenly paced race will
give the runner a feeling of freshness in the middle of the race when other
runners, that went out faster, are begginning to feel stale and fatigued.
This will allow a confident second half and a strong all out finish.
Physiologic Reponses of the Body to 10K Running:
From a physiological standpoint, running at this distance is very similar
to 5K running. The accumulation of lactate in the blood, however, is much
intense. 10K running is run at a slower pace and hence a lower % of lactate/
ventillatory threshold. This allows runners to insert occassional supra
race pace surges as a tactic to break away from the field and increase
the likelihood of victory.
Heat and Humidity:
One factor that plays a major role in 10K running is the weather. For example,
higher ambient temperatures will cause an increased in blood flow to the
skin, to increase cooling. This will detract from the volume of blood sent
to skeletal muscle, which will decrease oxygen supply to these working
muscles. In high humidity environments, the bodies ability to cool itself
is decreased. This is a result of a decreased rate of evaporation which
does not allow sweat to evaporate at a high rate. The result is a lowered
ability to maintain the usual race pace.
Helpful Hints for 5/ 10K Running:
Set Goals: set specific realistic and attainable short and long
term goals for your running
Train to Accomplish Goals: plan and accomplish training sessions
that will allow for goal achieval
Be Familiar with Pace: practice recognizing pace, both during easy
and hard training. Pace recognition during fatigue is a key to sucessful
Prepare for Possible Conditions: on race day, have shoes/ clothing
appropriate for weather conditions, including extreme heat and/ or humidity,
cold, rain, snow, and ice.
Have a Race Plan: be sure to have a race plan with specific goal
splits and finish time. When used in conjuction with accurate pace judgement
and good training, race plans/ goals often come true.
Maintain a Good Diet and Good Sleep Patterns: maintain a diet high
in complex carbohydrate and low in fat. Get 7-8 hours sleep every night.
Wear Good Shoes and Appropriate Clothing: wear shoes and clothing
that have been worn before and proven not to cause blisters or other irritations.
Never wear new shoes for a race.
Relax and Be Confident: resist stress and tension before the race,
it will only be detrimental. Relax and think back to the hard training
completed and how prepared you are. Your hard training should boost your
Stay Focused and Be Patient: once the race has started, stay focused
on your race plan. Be patient and do not be distacted by other runners
who have a race plan different from your own, or those who intentionally
try to coerce you into something you did not plan to do.
Go to The Exercise and Physical Fitness Home Page
Exercise and Physical Fitness Web Page is an ongoing project by graduate
students in the Master of Science program in Exercise Science in the Department
of Kinesiology and Health at Georgia State University. This project was
created by J. Andrew Doyle, PhD, and was last modified on: March