Training Surfaces

The best running surfaces are unbanked, smooth cinder tracks or artificially surfaced tracks. Grassy trails can hide uneven terrain that may aggravate biomechanical problems or cause injury. Concrete and asphalt sidewalks and roads are often banked and provide no shock absorption, so you need shoes with good shock absorption. Beaches also tend to be slanted, whether the sand is firmly packed or loose. Avoid running barefoot on this surface, no matter how good the sand feels between your toes! Lastly, always change the direction you run on a track or path from one session to the next to reduce any biomechanical problems that may result from the track conditions and repetition.

Other running surfaces include treadmills and water. Most treadmills are state of the art in terms of cushioning and you can control the speed and intensity of your workout. Deep water or aqua running is mainly used for rehabilitation as it takes the pressure off muscles and joints while providing cardiovascular benefits. This type of exercise is becoming popular at various swim centers.

Beginning a Running Program

When transitioning from a walking to a running program, combine walking and jogging, gradually increasing the time spent jogging while decreasing the time spent walking. Remember that your exercise intensity should be between 60%-75% of your max HR, so adjust your pace accordingly. Table 6-2 outlines a beginning jogging program to help make your transition easier. Advance to the next phase once you can consistently perform the walk-jog cycles outlined within your target heart rate zone.

If you are interested in running for fitness, a good goal is 6 to 8 miles per week, spread over 3 running days of 2 to 3 miles each. Maintaining this weekly mileage is sufficient for improving or maintaining your aerobic fitness. The duration of your runs will depend solely on your pace. Distance is the goal, so take walking breaks as necessary until you have reached your target mileage. Start a running log to track your workouts (Worksheet B-1). Note mileage, time, heart rate, and perceived exertion (see Chapter 5).

Table 6-2. Beginning a Jogging Program

			Total Time or
Phases	Walk	Jog	Distance	Comments
Phase 1:	1 to 2 min.	Work up to	20-30 min	Check heart rate after
		jogging 2 min.		every jog interval, heart
		continuously.		rate should be 60-75%
				max HR.
Phase 2:	1 to 2 min.	Quarter mile	Jog six, quarter	Check heart rate after
		(1 lap on a	mile laps.	every quarter mile jog;
		440 meter		heart rate should be 60-
		track).		75% max HR.
Phase 3:	1 min.	Half mile (2	Jog three, half	Check heart rate after
		laps on a 440	mile laps.	every half mile jog; heart rate should be 60-
		meter track).
				75% max HR.
Phase 4:	during	1 mile	1-mile jog, 1-mile	Periodically check heart
	warm-up	continuously.	walk.	rate during jog, adjust
	and cool-			pace to keep heart rate
	down			in training zone.
Phase 5:	during	Increase jog	2 to 3 miles.	Periodically check heart
	warm-up	by quarter-		rate during jog, adjust
	and cool-	mile		pace to keep heart rate
	down.	increments		in training zone.
		until running 2
		to 3 miles
		continuously.

Increasing Your Running Workout

If you can comfortably run 6-8 miles per week and you desire to progress further in a running program, start by increasing either your mileage or pace. This is beneficial if you are interested in running 5K or 10K races, if you want to build a solid running base for longer distance races, or if you enjoy progressively working toward new goals. Increasing either your distance or pace too quickly can cause training injuries, so gradually increase one at a time by no more than 10% per week. For example, if you can comfortably run five miles, increase your distance by a half mile and keep your pace constant. Maintain this new distance for at least one week, or until it is consistently easy for you. Consistency is more important than speed.

Increase your mileage or pace by only 10% per week. Do not increase your mileage and pace simultaneously.