Sweating depletes your body of water and salts. The harder you breathe, the more water escapes through your respiratory system. As your body runs low on liquids and you become increasingly dehydrated, your total blood volume drops. Your heart must pump at a higher rate to circulate the same amount of blood, diverting needed blood and performance energy from your large running muscles.
Nutrition is key when training for a race. Following the guidelines of the Canada Food Guide is the best advice.
There are various kinds of running that can be used for different purposes:
Pacing is a critical aspect of successful running, because the goal is to maintain the desired pace for the entire race or workout – to finish each interval in the same amount of time.
If you burn out and slowed the pace during past intervals, you probably started too fast. If you speed up throughout the workout, you probably started too slowly. Pacing really takes practice. Speed training uses short interval distances because the pace is hard enough that it can only be maintained for a short period of time (about 3- 6 minutes).
Keep your pacing simple by using your target for the 10K. Be sure your goals are realistic. Work on improving pacing and improving speed with no more than 6 minutes of high intensity running with an easy recovery run between the sessions. Maintain control of your form, leg turnover rate and breathing. Listen to your body and increase the intensity that’s right for your current level of fitness.
On race day, begin slowly. Don’t worry about all the runners who take off ahead of you. It’s far better to start slowly and catch up later than to begin too fast and be passed by hundreds of runners after a kilometre or two. Once you have room to run freely, move into your normal, relaxed training pace that allows you to talk comfortably.
Maintain that pace at least until you reach the halfway mark. Then, if you feel strong and want to pick it up a bit, go ahead—but make sure you do it gradually. You can also maintain the same steady pace all the way through. If a certain speed becomes a struggle, slow down to regroup and gather your strength.
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John Stanton is the President and Founder of the Running Room. He is the author of 10 books about running, walking and family fitness.
by John Stanton
Just in time for back-to-school season, here is a review of the three main components of your running program.
In our Running Room training programs, the primary emphasis is on building an endurance base. Base training prepares the cardiovascular system to better handle the demands of exercise and will train the specific muscles involved to go the distance. The heart will become stronger and more efficient at delivering oxygenated blood to the muscles; in turn, the muscles will be more efficient at utilizing oxygen for energy and have better resistance to muscular fatigue. These training adaptations lead to enhanced aerobic fitness. Continue reading “Back to Basics”
by John Stanton
Running, at any age and any pace, can have a dramatic and positive effect on multiple areas of your life. Consider this my sales pitch for running.
Physical and Health Benefits
It is well known that running makes your body healthier, enhancing your overall fitness, wellness and longevity. Running improves endurance while building stronger muscles, bones and joints. Appropriately challenging your cardiovascular system will result in better heart health and a lower risk of many health problems. Running can help you achieve or maintain a healthy weight, as it burns fat and raises your metabolic rate. Following a running program can also lead to making healthier food choices, as you begin to perceive yourself as an athlete who needs top-quality fuel.
Continue reading “Why Run?”
by Dr. Reed Ferber, Ph.D. CAT(C)
Dating back to 2005, research from our laboratory and others from around the world has focused on how improving muscle strength can help runners. For example, we published a study on runners with patellofemoral pain (PFP), often called “runner’s knee” and identified by pain under the kneecap. The runners in the study performed two simple hip-muscle strengthening exercises every day for three weeks. Continue reading “The Science of Muscle Strengthening”
Motion control, Cushioning and Stability Running Shoes. How do you know what you need?
Stress and rest are the foundations of all training programs. Stress makes us stronger. Rest provides recovery and a rebuilding improvement phase.
Tapering is the fine art of rest. The more you rest the final week, the better you will run on race day.