Running Gets Easy? What?
Well, not really, But hear me out! Let me put it this way, excluding injuries, there is bad pain and then there is good pain. Bad pain would be the pain you have while you run when you haven't been working out, eating right, nor drinking enough water. Good pain would be the lactate acid building up in your legs from working out. Getting in shape is probably the worst part in the sense that you have both good and bad pain. But once you are in shape, the workouts will consists of so much good pain that you shouldn't be able to walk properly the next morning. In other words, it's only going to get more painful, in a good way. Over time you will learn to mentally get over the pain and just do it. Or let me put it this way, Multiplication in second grade is just as hard as Algebra in the seventh grade.
Training
Every Coach has their preference in how they train their runners. The following methods are the basic types of training that most coaches will use.
Training is not only physical, a runner must learn correct running form, be able to strategize, and be able to anticipate what the other runners are going to do before they do it. the Basic proper running form is to look Straight forward, keep your back straight, avoid any excessive movements in your upper body besides your arms, land your foot under you not in front of you), and where you land on you foot is debatable, most people say the midfoot area. Correct running form is learned with practice and experience. I am not saying it will come naturally over time, i am saying you need to practice good running form for it to become natural. If you just run without practicing good form, running without good form will then become natural for you (not good). Having proper running form will help you run faster and further without wasting so much energy in useless movements. It also helps avoid stress injuries.
Recovery days or Distance Runs
Are days in between workouts. These runs consist of a minimum of six miles. While recovery runs may still be difficult, they are easy compared to the workouts. In these runs you will improve both your endurance and cardio. Factors needed to be able to keep up a good constant pace for the entire race, without burning out.
-Workout days-
are the days that the coach will set up a running workout. A workout is designed to teach and train a specific portion of a race. For Example a workout could purely concentrate on the start of the race During cross country season, a coach will have hill workouts in order to prepare the runners to run up and downhill with ease. During track season a coach maight make his or her athletes practice starting a race, finishing a race, etc
-Rest days-
Rest days happen before a track or cross country meet. These days will consist of an easy 3 (about) mile jog, Stretching (more than usual), Ice baths, drinking a lot of water, strategizing, and some teams will have team spaghetti dinners.
BAsic Strategy
A pack-
A Pack is the group of people that you run next to during a race. A pack usually consists of about five to ten runners. A race will have the front pack the center pack and the back pack. Some people will not be fast enough or slow enough for any of the packs and will end up running alone.
-Front Runner-
Runners who dislike running behind anyone and attempt to run in front the entire time. A front runner either know exactly what he or she is doing or, is a new runner that has no idea of what to do. A Front runner rarely wins the race as the runners wait until the front runner to get tired to make their move. There is great respect for those who run in the front and win the race anyways.
-Boxing in
- When a runner is surrounded by other runners making it difficult to make a move. Boxing in can be used as a strategy method to slow down opponent runners who are faster.
-Making a Move-
Making a move is when a runner changes pace and position.
-A Kick-
is basically speeding up at the end of the race and giving it all one has left. In JV races, Having a strong kick can indicate that the runner was preserving too much energy. In track, kicks are usually done when there are at most 400 meters left.
-Pace-
In my opinion the most important thing that a runner should learn is Pace. Pace is basically the speed of a runner at a constant pace. The goal of a competitive runner is to run the fastest possible pace for the given distance. Beginners make the mistake of either going out to fast in the beginning, or preserving to much energy. To be an Efficient competitor, a runner must know how fast he or she is going to pace him or herself. The three ways of pacing are to wear a watch, listen to your coach yell your time, experienced runner usually know how fast they are running. In a cross country race a runner should pace by mile. For example, a runner who wants to run an 18 minute 5k, should pace at a six minute mile. For track and field a runner needs to pace for every lap in seconds. For example, a 5 minute mile would be two, 2:30 Half miles or, 75 second laps. More advanced runners will pace by instinct or sometimes even every 100 meters. For example a 2 Minute half mile would be 60, 30, and 15. So if runner A. asks runner B, “how fast are you planning on running the 16?” Runner B. could reply, “I’ll be running 70s.” Runner A. will then know that runner B. is planning on running a 4:40 Mile. A more experienced runner would reply with, “I’m planning on running 64, 66, 66, 68.” This runner is planning on running a 4:24 mile. While A competitive Runner would reply with, “Faster than you!”
A Pack is the group of people that you run next to during a race. A pack usually consists of about five to ten runners. A race will have the front pack the center pack and the back pack. Some people will not be fast enough or slow enough for any of the packs and will end up running alone.
-Front Runner-
Runners who dislike running behind anyone and attempt to run in front the entire time. A front runner either know exactly what he or she is doing or, is a new runner that has no idea of what to do. A Front runner rarely wins the race as the runners wait until the front runner to get tired to make their move. There is great respect for those who run in the front and win the race anyways.
-Boxing in
- When a runner is surrounded by other runners making it difficult to make a move. Boxing in can be used as a strategy method to slow down opponent runners who are faster.
-Making a Move-
Making a move is when a runner changes pace and position.
-A Kick-
is basically speeding up at the end of the race and giving it all one has left. In JV races, Having a strong kick can indicate that the runner was preserving too much energy. In track, kicks are usually done when there are at most 400 meters left.
-Pace-
In my opinion the most important thing that a runner should learn is Pace. Pace is basically the speed of a runner at a constant pace. The goal of a competitive runner is to run the fastest possible pace for the given distance. Beginners make the mistake of either going out to fast in the beginning, or preserving to much energy. To be an Efficient competitor, a runner must know how fast he or she is going to pace him or herself. The three ways of pacing are to wear a watch, listen to your coach yell your time, experienced runner usually know how fast they are running. In a cross country race a runner should pace by mile. For example, a runner who wants to run an 18 minute 5k, should pace at a six minute mile. For track and field a runner needs to pace for every lap in seconds. For example, a 5 minute mile would be two, 2:30 Half miles or, 75 second laps. More advanced runners will pace by instinct or sometimes even every 100 meters. For example a 2 Minute half mile would be 60, 30, and 15. So if runner A. asks runner B, “how fast are you planning on running the 16?” Runner B. could reply, “I’ll be running 70s.” Runner A. will then know that runner B. is planning on running a 4:40 Mile. A more experienced runner would reply with, “I’m planning on running 64, 66, 66, 68.” This runner is planning on running a 4:24 mile. While A competitive Runner would reply with, “Faster than you!”