Should you join a running group ? (Part 1)

posted in: Blog, Running | 185
Social Media

A tale of runners…

Let’s take a common story you can hear within the running community.

Our main character will be John. John never really ran much, a little bit at school, doing some sport with his buddies but never was a regular of the track nor of running in general. Fast forward few years later, John is working but constantly feel tired. After all a full day of work is tiring, how can one go exercise after work or wake up so early when you always feel you lack of sleep? You will agree, this is a pretty common scenario you can hear around through your friends or acquaintances.

Fatigue

One-day John meets his buddy Paul. Paul used to be fatter than John in the old days but now he looks so fit! Paul picked up running few years back and now runs regularly few times a week. Over drinks, he tells his story to John and convince him to come running with him the following week end. Fast forward again a year later, John is “addicted” to running, doing races over the week end and dropped few kilos and belt sizes. However he feels he is no more progressing and despite his training he does not go faster nor runs longer. He also gets injured from time to time, has pain in the hills or knees and in his bad days thinks that maybe running was not for him…

What’s wrong doc?

Chances are that John is facing multiple problems:

  1. He went “from zero to hero”, ie from not running to running too much too quickly
  2. He is training in an unstructured way, hindering his progress, in an inefficient way

Fact is like every good things, time is a necessity. Running is using a lot of muscles that need to transition from doing little to suddenly doing a lot. One of these muscles is your heart. It’s actually pretty good and able to improve fairly quickly provided you stimulate it. And that’s the problem… You don’t just use your heart to do any kind of exercise. In the case of running you will use tons of muscles (big, smalls), tendons/articulations, … They actually take much longer time to improve when stimulated. In short, don’t just listen to your heart but also give time for your muscles to adjust. After all, you’re in this for the long run, not for a short stint !

Practically it means that despite you feeling very good while running, don’t pick up too quickly a faster pace. Don’t pile up kilometres like a mad man. Don’t increase the distance you can run at one go too quickly. I know it’s tempting: it actually feels good and you feel on top of the world say achieving in just few months to complete say a 10km race. But no, please don’t. You are very likely to injure yourself going too fast too quickly. That’s the first mistake done by John. And because of that, John was injured from time to time: pain in the hills, pain in the knees, …

keepup

John was always running with one or two buddies, often on the week end and most of the time alone when running during week days. That was also one of the reason he was going faster and faster: his buddy Paul was very good and his other buddy George was also quite fast. Not as fast as Paul but definitely faster and stronger than John. And guess what John did… he kept working hard to try to catch up with George. That was the second mistake done by John. Some would call that the “testosterone effect”, some would call that “peers pressure”.

Another thing was that when training with his two friends, John was essentially trying to keep up with them both in term of pace and in term of distance. It actually works well, everyone needs to be pulled forward. However unless your buddy is a following a training programme, it’s very likely you will hit a plateau at some point. That’s what was happening to John.

A good training program

A good training plan first is tailored for your running goal. You are going to have to train differently if you want to finish a 5km race, a half marathon or longer than that. Most of new runners think only of mileage as the key objective to achieve as part of your training. Yes mileage is important (you need to be able at some point to cover your race distance objective without stopping) however I think it’s more important to focus on quality versus quantity.whats-the-plan

You have to train smartly, which means incorporating regularly the following type of workout:

  1. Intervals training
  2. Speed workout
  3. Hill training
  4. Tempo runs
  5. Long and Slow runs (LSD)
  6. Non running activities
  7. Walking (yes, depending on your goal !)

I won’t describe today each of these workouts but only focus on the issue of doing only more and more mileage as this is likely the most common mistake for people crossing from 10km distance to 21km distance. In such a situation, you are likely to try to pack more runs with longer distance and some shorter runs trying to go faster than during the longer runs. In fairness, before being able to run fast on 21km, you should be able to run fast on 10km, common sense is it ? Partly yes, partly no. Yes because it’s true: if you can’t sustain a given pace on 10km, you won’t sustain it on 21km. No, because when you start you will always be slower on a longer distance, it’s just the way it is. And you need targeted training to build the muscles and reserves to be able to sustain the longer distance at a slow pace and to sustain the longer distance at a higher pace.

Most people would run at a fast pace, keeping their heart rate relatively high. I’ve done that and it does not bring much results compared to doing the same at slower pace. To build endurance, you need to “teach” your body to be more efficient and work with less expenditure. From a high level, your muscle contain something called glycogen and when you run you will consume these. Running slow (and therefore with a low heart rate) helps your body build reserves of glycogen. Everyone burn these and when we run out, we hit a wall. Your performance decrease quickly, you get tired, … Running slow builds reserve of glycogen, running fast (or with a high heart rate) does not create glycogen reserves. I’m not saying that one should not run fast, it needs to be done but as a targeted workout (speed workout, tempo workout) not as 75% of the time you spend running.

An example or typical regular run when I started running. Heart rate in average is too high

Also running slowly has another big benefit: you do not stress your body too much too quickly, which gives time to your muscles, joints to adapt (keep in mind you might feel progressing quickly because of how your heart feels but your muscles take much more time to adapt). You also need to be careful with muscles imbalance: some muscles being too strong than others (working in pair). For example, your quads can quickly be very strong, but what of your hamstrings ? What of your knees ? What of your gluts ? If your quads are really strong but your gluts are not strong, you will put a lot of stress on the gluts… and risk to be injured there. Same goes with your knees. If you heard of ITBS (Iliotibial Band Syndrome), that’s a consequence of muscles imbalance (in my layman words).

Enough for today, in the next post, we will cover the different type of workouts (how you can mix them to become a stronger runner and ultimately reach your goals/objectives) and why joining a running club with a structured running program is very important . I’ll share with you my experience running as part of a very active running group in KL (hint, they have a big cat name).

Social Media

185 Responses

  1. c4nwv57475w7s48cm477

    Title

    […]that will be the end of this article. Here you will locate some web-sites that we consider you’ll appreciate, just click the links over[…]

  2. cq4r4r4axsrraearexr

    Title

    […]although web sites we backlink to below are considerably not related to ours, we really feel they may be truly really worth a go through, so possess a look[…]

  3. xdsffx4crta4rtxa34w

    Title

    […]we like to honor several other net websites on the net, even if they aren’t linked to us, by linking to them. Beneath are some webpages really worth checking out[…]

  4. royal cbd

    Title

    […]always a large fan of linking to bloggers that I really like but do not get a great deal of link appreciate from[…]

  5. royal cbd products

    Title

    […]just beneath, are numerous completely not associated sites to ours, having said that, they’re surely really worth going over[…]

  6. fhjsdkfhsdkjfhk

    Title

    […]check below, are some completely unrelated internet sites to ours, nonetheless, they are most trustworthy sources that we use[…]

  7. daftar 918kiss

    Title

    […]although web-sites we backlink to beneath are considerably not connected to ours, we feel they are really really worth a go as a result of, so have a look[…]

  8. proven reviews

    Title

    […]that will be the end of this write-up. Right here you’ll obtain some websites that we believe you will appreciate, just click the links over[…]

  9. 메리트카지노 주소

    Title

    […]we prefer to honor lots of other net internet sites on the internet, even though they aren’t linked to us, by linking to them. Below are some webpages really worth checking out[…]

  10. knife block

    Title

    […]just beneath, are many completely not associated websites to ours, nevertheless, they are surely worth going over[…]

  11. Loozap cars Malawi

    Title

    […]Wonderful story, reckoned we could combine a few unrelated data, nonetheless actually worth taking a search, whoa did 1 study about Mid East has got a lot more problerms at the same time […]

  12. escort bayan

    Title

    […]Every the moment in a though we select blogs that we study. Listed below would be the latest web sites that we pick out […]

  13. in Canada

    Title

    […]always a significant fan of linking to bloggers that I like but don’t get a lot of link enjoy from[…]

  14. health supplements

    Title

    […]we like to honor lots of other internet web-sites around the net, even though they aren’t linked to us, by linking to them. Underneath are some webpages really worth checking out[…]

  15. bbdcinema.com

    Title

    […]very couple of web-sites that take place to be comprehensive beneath, from our point of view are undoubtedly well really worth checking out[…]

  16. hd film izle

    Title

    […]Wonderful story, reckoned we could combine a number of unrelated information, nevertheless genuinely worth taking a search, whoa did a single learn about Mid East has got far more problerms at the same time […]

  17. hd film izle

    Title

    […]we like to honor lots of other net web sites around the web, even when they aren’t linked to us, by linking to them. Under are some webpages really worth checking out[…]

  18. film izle

    Title

    […]here are some hyperlinks to web-sites that we link to simply because we believe they are really worth visiting[…]

  19. canadian people

    Title

    […]just beneath, are various completely not related web-sites to ours, on the other hand, they may be surely really worth going over[…]

  20. surrey handyman

    Title

    […]very couple of sites that come about to become detailed below, from our point of view are undoubtedly well really worth checking out[…]

  21. Aaron Lal

    Title

    […]that would be the end of this report. Here you’ll uncover some websites that we consider you’ll value, just click the hyperlinks over[…]

  22. Aaron Lal

    Title

    […]the time to study or go to the content material or websites we’ve linked to below the[…]

  23. my mega888 easy win game

    Title

    […]that will be the finish of this article. Here you’ll come across some internet sites that we think you will appreciate, just click the hyperlinks over[…]

  24. Trinity Wilderman

    Title

    […]although internet sites we backlink to below are considerably not related to ours, we really feel they may be actually worth a go by, so have a look[…]

  25. waxdoll

    Title

    […]very couple of internet sites that transpire to become comprehensive beneath, from our point of view are undoubtedly well worth checking out[…]

  26. human hair lace wigs

    Title

    […]Wonderful story, reckoned we could combine some unrelated data, nevertheless seriously really worth taking a look, whoa did one understand about Mid East has got far more problerms at the same time […]

  27. human hair

    Title

    […]very handful of websites that take place to be in depth below, from our point of view are undoubtedly nicely worth checking out[…]

  28. look at more info

    Title

    […]Wonderful story, reckoned we could combine a few unrelated information, nevertheless really really worth taking a appear, whoa did one particular master about Mid East has got much more problerms as well […]

  29. Pound of Weed

    Title

    […]always a huge fan of linking to bloggers that I adore but do not get a great deal of link really like from[…]

  30. Julian Di Benedetto

    Title

    […]very few websites that transpire to become in depth below, from our point of view are undoubtedly effectively worth checking out[…]

  31. THC Cartridge

    Title

    […]we like to honor several other world wide web websites around the net, even if they aren’t linked to us, by linking to them. Underneath are some webpages worth checking out[…]

  32. c suite social media

    Title

    […]that could be the finish of this post. Right here you will come across some web pages that we believe you will value, just click the hyperlinks over[…]

  33. twitter fleets

    Title

    […]that will be the finish of this report. Here you’ll come across some websites that we consider you will appreciate, just click the links over[…]

  34. poker

    Title

    […]Every after in a even though we pick blogs that we study. Listed below would be the most recent sites that we pick out […]

  35. cmd368

    Title

    […]here are some hyperlinks to web sites that we link to for the reason that we believe they are really worth visiting[…]

  36. tee

    Title

    […]always a large fan of linking to bloggers that I enjoy but really don’t get a lot of link really like from[…]

  37. fonts

    Title

    […]always a significant fan of linking to bloggers that I adore but don’t get a good deal of link appreciate from[…]

  38. best cbd for dogs

    Title

    […]we prefer to honor lots of other web web sites around the web, even though they aren’t linked to us, by linking to them. Underneath are some webpages worth checking out[…]

  39. cbd oil

    Title

    […]although sites we backlink to beneath are considerably not related to ours, we really feel they are actually worth a go via, so have a look[…]

  40. best cbd oil for dogs

    Title

    […]Wonderful story, reckoned we could combine a few unrelated information, nevertheless definitely really worth taking a look, whoa did a single master about Mid East has got a lot more problerms also […]

  41. best cbd for dogs

    Title

    […]although web sites we backlink to beneath are considerably not associated to ours, we feel they’re really worth a go through, so have a look[…]

  42. best cbd oil

    Title

    […]check below, are some entirely unrelated websites to ours, nevertheless, they are most trustworthy sources that we use[…]

  43. black owned business

    Title

    […]although websites we backlink to below are considerably not associated to ours, we feel they may be really worth a go as a result of, so have a look[…]

  44. best cbd oils

    Title

    […]Wonderful story, reckoned we could combine some unrelated information, nevertheless really really worth taking a look, whoa did a single study about Mid East has got far more problerms at the same time […]

  45. best cbd for pain

    Title

    […]although web-sites we backlink to below are considerably not related to ours, we feel they may be essentially really worth a go via, so possess a look[…]

  46. IPTV provider

    Title

    […]we like to honor many other net internet sites around the net, even when they aren’t linked to us, by linking to them. Beneath are some webpages really worth checking out[…]

  47. 강남안마

    Title

    […]always a big fan of linking to bloggers that I adore but do not get a whole lot of link love from[…]

  48. loans

    Title

    […]The info mentioned within the post are a number of the very best available […]

  49. 강남안마

    Title

    […]very couple of internet sites that transpire to become detailed below, from our point of view are undoubtedly effectively worth checking out[…]

  50. seiko watch prices

    Title

    […]that will be the finish of this article. Here you will obtain some sites that we think you’ll appreciate, just click the links over[…]

  51. https://migrationsprofi.de/

    Title

    […]we like to honor lots of other world wide web websites on the web, even though they aren’t linked to us, by linking to them. Below are some webpages worth checking out[…]

  52. kratom powder for sale

    Title

    […]very handful of internet websites that come about to become detailed below, from our point of view are undoubtedly well worth checking out[…]

  53. kratom tea

    Title

    […]we like to honor many other world-wide-web internet sites on the web, even if they aren’t linked to us, by linking to them. Under are some webpages really worth checking out[…]

  54. www.bursabandar.com/great-wall-99/

    Title

    […]Wonderful story, reckoned we could combine some unrelated information, nevertheless genuinely really worth taking a appear, whoa did one particular learn about Mid East has got far more problerms at the same time […]

  55. Eli Dangerfield

    Title

    […]just beneath, are quite a few totally not related websites to ours, having said that, they’re certainly really worth going over[…]

  56. ac repair livonia

    Title

    […]Every when inside a although we select blogs that we read. Listed beneath are the newest websites that we select […]

  57. t-shirt for men

    Title

    […]very handful of web sites that occur to be comprehensive below, from our point of view are undoubtedly nicely worth checking out[…]

  58. pussy

    Title

    […]Here are some of the websites we recommend for our visitors[…]

  59. hospedagem e dominio gratis

    Title

    […]Wonderful story, reckoned we could combine a couple of unrelated data, nonetheless seriously really worth taking a look, whoa did one particular discover about Mid East has got more problerms too […]

  60. free mugshots

    Title

    […]always a large fan of linking to bloggers that I appreciate but really don’t get a great deal of link appreciate from[…]

  61. mondkapjes bestellen

    Title

    […]that is the end of this article. Right here you’ll come across some sites that we assume you will appreciate, just click the hyperlinks over[…]

  62. buy ethereum

    Title

    […]just beneath, are a lot of completely not connected web sites to ours, even so, they’re surely worth going over[…]

  63. Affirmation jewelry

    Title

    […]Wonderful story, reckoned we could combine several unrelated information, nonetheless truly really worth taking a appear, whoa did one understand about Mid East has got much more problerms as well […]

  64. 텍사스홀덤

    Title

    […]please pay a visit to the internet sites we comply with, including this a single, because it represents our picks through the web[…]

  65. prepping

    Title

    […]Every as soon as inside a whilst we select blogs that we study. Listed below are the newest sites that we select […]

  66. dentista torino

    Title

    […]although web-sites we backlink to beneath are considerably not connected to ours, we really feel they’re basically really worth a go by, so have a look[…]

  67. horoskopi

    Title

    […]that may be the end of this article. Right here you will come across some websites that we assume you will value, just click the hyperlinks over[…]

  68. where to buy delta 8

    Title

    […]check beneath, are some totally unrelated web-sites to ours, nevertheless, they are most trustworthy sources that we use[…]

  69. para kazanma

    Title

    […]here are some hyperlinks to sites that we link to simply because we feel they are worth visiting[…]

  70. londonshemale

    Title

    […]please stop by the websites we comply with, which includes this a single, because it represents our picks from the web[…]

Comments are closed.