The 8 S’s Of Running

SPEED

When we refer to speed as runners we are talking about our movement over distance and how much time that takes. So how can we improve our speed so it takes less time to cover a set distance. For shorter distances like 5 km or 10 km interval training is a great method to improve speed. This is running a set distance or amount of time at a high speed, anywhere between 85% and 100% of your personal effort. For increased distances like a half or full marathon we need endurance runs or tempo runs. As these suggest it is maintaining a higher speed over an increased distance or amount of time, somewhere around 75% to 85% of personal effort. You should be able to maintain this for about an hour, These runs will help your muscles deal with lactic acid as well. For any greater distances like ultras i would suggest HRM training, running very long and very slow keeping the heart rate around the 140 BPM mark. You will probably find you need lots of walking breaks to keep the heart rate in check

STAMINA

Stamina can be put into two types, cardio vascular and local muscular. Through a regular exercise regime your lungs and heart will strengthen and become more efficient in delivering oxygen to the muscles. A person can expect to gain a lower heart rate and increased stroke volume of the heart. Muscles will improve their ability to store glycogen to help with their endurance.

STRENGTH

There are three types of strength we use. Explosive strength where the energy is used in a single action like jumping or throwing. Dynamic strength, the ability of your muscles to support you over a long period of time. And static strength, the force that can be applied against a static object as in weightlifting. As runners it is dynamic strength that we are interested in. Bodyweight exercises are great for dynamic strength. Exercises such as squat jumps, bounding, hopping and various medicine ball exercises are all great at improving dynamic strength. Fitting in just one or two sessions a week will still be of a long term benefit.

SUPPLENESS

Suppleness refers to how we move and bend at the joints. Also referred to as flexibility, improving our suppleness can help reduce the risk of injury. There are a multitude of stretches possible. I have tried many and found a select few that work well for me hitting points of my muscles that tighten regularly. A favourite is the kneeling hip flexor stretch with raised foot. I find this really loosens my hips, helps with my gait and improves my speed.

SLEEP

Sleep is another very important factor in running. All of the bodies major repair is done during sleep. Getting 8 hours of sleep can help improve mood, concentration, improve athletic performance and you are less likely to get ill. I know how hard it is to get a decent amount of sleep as i am regularly home from work at midnight or later and then need to be up at 7am to help the chidren get ready for school and also to give myself time to run before starting work. So I am usually only getting 6 1/2 to 7 hours sleep and over a week i can end up getting quite exhausted. So I try as best as possible on days off to get to bed earlier.

SKILL

Learning and performing techniques will help improve your running. Pacing, you don’t have to take every run at race pace. It’s ok to slow down, long slow runs will improve your running just as much as short fast ones. Sprinting, adding short sharp bursts will activate different muscle fibres and will help in race situations when you need to increase the pace or overtake. Recovery is just as much a skill, cooling down and stretching will help with muscle repair and help make you stronger for your next run.

SPIRIT

Our state of mind when running or even thinking of going for a run plays a strong role in our participation, improvement and enjoyment of running. There are a lot of people that are very disciplined and rarely have any down periods with their running, I am not one of those! My moods towards running rise and fall constantly, especially this time of year when runs are gloomy, wet and cold. I personally help myself along by reading magazines, books and websites to keep my motivation up. I am also a running club member which is of a great help, we have regular social meet ups for meals that really helps boost mental positivity. Setting and hitting realistic targets is also a great way of staying positive.

SUSTENANCE

Diet is very important in not only improving health but also our running ability. Personally the way I tackle my food intake is to work out my calorific needs and then eat as much healthy whole non processed food to meet that need. I include oats, bananas, almond butter, rapeseed oil, nuts, seeds, dates, noodles, brown rice, avocados, beans, peppers and various other fruits and vegetables. Diet can not only help with energy levels but also improve cholesterol levels, lower the risk of heart disease, stroke and diabetes.

 

If you take the time to cover the 8 S’s you’ll be setting yourself a good regime for improving. Spring isn’t far away and the improvements will show when the warmer weather returns. Don’t give up, keep striving and you’ll reach your targets for 2014.

Advertisements

One thought on “The 8 S’s Of Running

  1. Awesome post! Sustenance is very important, it is unbelievable how the right diet can lift your performance! I have been running for one and a half year before I decided to back it up by eating healthy. I got so much faster, and I got a lot more out of my training sessions, I was able to concentrate a lot more!

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s