Edward V. Craig, M.D: Training: Running

Training: Running

	Overview Running ranks high in adaptability to a variety of goals: You can use it to burn fat, increase or maintain cardiovascular fitness, cross-train for another sport, maximize aerobic capacity, or even build muscle...if you do it right.
	Pre-Activity Warming up lubricates the joints and promotes blood flow to the working muscles. Start with a light run for a minimum of 10 minutes. Follow the warm up with your stretching program. After you stretch continue with some short intervals.
	Post-Activity Cooling down can prevent delayed onset muscle soreness (DOMS) and tight muscles. Follow the same five to eight minute stretching used in the warm up. Stretching after a race or training helps prepare the body for the next training session. Hydrate with plenty of water and sports drinks within 15-30 minutes after your training or competition.
	Nutritional Advice The primary energy system for runners is aerobic with brief anaerobic bouts. Actual energy requirements depend on intensity and duration as well as age and gender. An athlete's fatigue can often be a result of inadequate caloric and carbohydrate intake and dehydration. Carbohydrate requirements should stay around three to four grams/lb of body weight (e.g. about 560 grams for a 160lb person). Protein requirements should remain around .5 - .7 g/lb of body weight. Fat requirements should at least .5 grams/lb of body weight. Requirements will always vary as the duration and intensity increase or decrease. Top nutrition concerns: match energy intake to energy expenditure with a diet rich in carbohydrates, match fluid intake with fluid loss and drink and eat according to a schedule. One to two percent of body weight in fluid will impair performance.

Strength Strength training for runners will make a more powerful and efficient runner. Also, a strength program will help prevent injuries and help you recover from injuries more quickly. You should consistently follow a program a minimum of two to three times per week. Squats will improve quad, glute, and hamstring strength. They will also increase connective tissue and ligament strength. Lunges and leg presses are also great exercises for the legs. Leg extensions and leg curls will also provide leg strength and knee stability. Hill work as a part of your program is a great way to increase leg strength. Low level plyometric work combined with your squats, leg presses and lunges one to two times per week will increase the power in your legs. Shoulder strength will increase stamina and power for longer runs and assist for short sprints.
Flexibility Flexibility training is a critical area of training that is often overlooked. Flexibility will increase your joint range of motion allowing a smoother and more efficient running motion. Flexibility combined with strength training will decrease injuries to the feet, ankles, legs, hips and back. It is important to keep your quads, hamstrings, lower leg, hip flexors and extensors, low back and shoulders flexible. Static stretch these areas before and after training and competition for a minimum of five to eight minutes and hold the stretches for a minimum of ten seconds.
Cardio In order to accomplish successful results a runner must set goals for specific distances that are to be raced. A runner's performance improves as their ability to use oxygen more efficiently and strength training increases. This improves through increasing maximum Vo2 (maximum rate of oxygen use and running economy). As a runners heart becomes stronger and the efficiency of oxygen distribution to the legs increases, the Vo2 improves. Running economy means using less oxygen to maintain a given pace. Run some of your training miles at a pace that is faster than your race pace. Recover adequately between your sets. 5-K runners can run 800-meter intervals about ten seconds per 800 faster than the 5-K pace with four to six minute recoveries. A 10-K Fartlek workout with three minute intervals at 5-K to 10-K pace with one to two minutes of easy running between sets. Perform a hill workout every other week.
Skill Development A runner with strong running form and arm mechanics will improve their times. Stride length and stride frequency will improve running efficiency. Improving arm mechanics will improve running efficiency and prolong fatigue. When training, maintain proper posture and stay relaxed. Keep your upper body, neck and face relaxed.