Running
Created | Updated Oct 3, 2012
<font color="red"><h2>What running is</h2></font>
Running is a primitive way of getting from point A to point B. It simply involves putting one leg infront of the other and pulling back, over and over again. It can be noticed that nearly all wildlife on Earth takes part in this activity, while only select humans can muster the strength and endurance to jog to the mail box. Jogging is a slower and more relaxed version of running usually used when put under stressful situations such as being late for a plane ride.
<font color="red"><h2>Why run?</h2></font>
This question is similar to asking, why do you put those really hot peppers on your food? There are really only two answers for that. The food tastes really bad, or I like it that way. The same way people gradually learn to like hot peppers, they will find that once they get used to running it is quite satisfying. There will, of course, always be a lot of fellows who just dont like it that way. So, why run? Even though it may hurt for a time, after doing again and again, it grows on you until you have become a full blown masochist.
<font color="red"><h2>How to get the point of being a psycho</h2></font>
The general training pattern followed by real Olympic athletes will work for anyone who simply wants to be able to get to their mail box. You start by building a base. You might want to be late to your plane three or four days a week so that you get a little bit of easy running in to get you started. The key is to start off easy. This will be key in avoiding those injuries that periodically make the Olympians fall over and scream in agony. After you can successfully catch your plane on a regular basis, it is time to step it up a notch. This is when you purchase a shiny pair of shoes. The more you pay for them, the cooler they look, but that means nothing as far as your abilities are concerned.
Now you can start that somewhat pyschotic thing called training. Here we will go though a typical 6 month program to get you ready to run a 5k (3.1 mile) race.
<font color=blue><BR/><h3>The first month<BR/></h3></font>
Run 20 minutes a day, four days a week. Do this for 4 weeks, or one month.
<font color=blue><BR/><h3>The second month<BR/></h3></font>
Run 30 minutes a day, four days a week. Do this for another month or so. If you feel like you can handle more, only add a little. This is the easy part, and you should not be passing bikers during your run. If you have a running partner, (not necessarily of the opposite sex) you should be able to hold a conversation with out struggling to take in air at the same time.
<font color=blue><BR/><h3>The third month<BR/></h3></font>
You should now be in pretty decent shape. This month you will be running 5 days per week, for 30 to 40 minutes per run. This is up to you. The more you run, the more psycho you get, but keep in mind that the more you run, the more you get hurt. (psycho is good, hurt is bad) While you are running, after every mile that you do, do one fouth of a mile at a faster pace. Do not sprint this! Just go fast for one quarter of a mile, which is equal to one lap on a track. You should feel good after these workouts. You only need to do this perticular workout 2 times in one week, but you do need to run for 30-40 minutes the other 3 days that you aren't doing this workout on.
<font color=blue><BR/><h3>The fourth month<BR/></h3></font>
This is when you get to do some of the really "fun" workouts. (You will know you have turned into a psycho when you call these workouts fun) This month you will be running 5 days a week at about 40 minutes per run. If you feel like more, fine. If you hurt, do less, but not more than 10 minutes per run less! Mental toughness is a big part of a runners strategy. (mental toughness does not equal a male showing off to other males infront of females, rather it is persevering when you body tells you how stupid you are) Two days a week you are going to do a workout on a track. Run two laps (800 meters) at a pace that you consider to be slightly faster than what you want to be you 5k pace. This is not all that fast, but it will tire you a little. Keep track of the time it took to run the 2 laps, rest for twice that time and then do another 2 laps. Keep doing this until 40 minutes has gone by. The other 3 days of the week, you only need to run for 40 minutes. You should be picking out a 5k race in your area to run. It is usually a couple of dollars cheaper to preregister, and by doing so you will most likely recieve a cool t-shirt at the race.
<font color=blue><BR/><h3>The 5th month month<BR/></h3></font>
The first week of this month only run for 20 minutes per run, 5 days a week. You have been working hard, enjoy the rest. The other 3 weeks run for 30 minutes per workout, five workouts per week. One day out of a week, do a pyramid on a track. (this is only slightly related to the egyption thingies) Run one lap on the track, rest for 2 minutes. run 2 laps, rest for 2 minutes, run 3 laps, rest for 2 minutes,(notice how this is going up the pyramid) run 4 laps, rest for 3 minutes, run 3 laps rest for 2 minutes, run 2 laps rest for 2 minutes, run 1 lap and the jog for 5 minutes. Dont worry if this workout takes more than 30 minutes. The pace you should use for the laps is just a little faster than your 5k pace. The 4 lap one should be done as close to you estimated 5k pace as you can.
One other day of the week do a telephone pole run. (this is not at all similar to an actual telephone pole) All you do is run for the 30 minutes on a road. (run facing oncoming traffic, and remember the car will always win) Every time you pass a telephone pole, speed up to your 5k pace until you come to the next telephone pole where you will go back to your regular pace.
The other 3 days of the week just run for 30 minutes a day.
<font color=blue><BR/><h3>The sixth month<BR/></h3></font>
Try to plan on running the race on the 3rd week, but dont worry about it. You can even run one race the 3rd week, and another the 4th week. This depends on whether you enjoy your first race or not, or the first one can be for practice to get that infamous pace down. The first week run for 20 minutes a day 3 of the days. The other 2 days make up a workout that will force you to run fast, with fairly short rest periods. Soccer is a great thing to give a try here, but anything similar will work. You can also try another pyramid where you cut the distance and rest time in half, while increasing the speed.
The second week is a tapering week. Run for 20 minutes 4 days this week, and one of those days do some more speed work, but don't hurt yourself with it.
The third week you should run your race. Be aggressive, but don't start the race with the leaders unless they are really slow or you are really fast, which you may be! Remember that this is what you have trained for, don't let it go to waste, but have fun, and good luck!
<font color="red"><h2>Other stuff about running</font></h2>
Running can be a sport or a hobby. Don't be afraid to have fun being a psycho.
<BR/>
Drink lots and lots of water! Shoot for at least 10 glasses. Your pee should be clear at all times, and you should not get thirsty. Dehydration is a common cause of injuries.
<BR/>
Eat a lot of carbohydrates. You need energy, and you will not put much weight on if you are running a lot.
<BR/>
Wear running shoes as opposed to steal toed boots.
<BR/>
Run with a partner, it's a good way to get to know a person (especially a member of the opposite sex)
<BR/>
Dogs will suddenly learn to hate you.
<BR/>
You will learn to hate dogs.
<BR/>
A huge beard is always a cool look for a runner.
<BR/>
Running is a primitive way of getting from point A to point B. It simply involves putting one leg infront of the other and pulling back, over and over again. It can be noticed that nearly all wildlife on Earth takes part in this activity, while only select humans can muster the strength and endurance to jog to the mail box. Jogging is a slower and more relaxed version of running usually used when put under stressful situations such as being late for a plane ride.
<font color="red"><h2>Why run?</h2></font>
This question is similar to asking, why do you put those really hot peppers on your food? There are really only two answers for that. The food tastes really bad, or I like it that way. The same way people gradually learn to like hot peppers, they will find that once they get used to running it is quite satisfying. There will, of course, always be a lot of fellows who just dont like it that way. So, why run? Even though it may hurt for a time, after doing again and again, it grows on you until you have become a full blown masochist.
<font color="red"><h2>How to get the point of being a psycho</h2></font>
The general training pattern followed by real Olympic athletes will work for anyone who simply wants to be able to get to their mail box. You start by building a base. You might want to be late to your plane three or four days a week so that you get a little bit of easy running in to get you started. The key is to start off easy. This will be key in avoiding those injuries that periodically make the Olympians fall over and scream in agony. After you can successfully catch your plane on a regular basis, it is time to step it up a notch. This is when you purchase a shiny pair of shoes. The more you pay for them, the cooler they look, but that means nothing as far as your abilities are concerned.
Now you can start that somewhat pyschotic thing called training. Here we will go though a typical 6 month program to get you ready to run a 5k (3.1 mile) race.
<font color=blue><BR/><h3>The first month<BR/></h3></font>
Run 20 minutes a day, four days a week. Do this for 4 weeks, or one month.
<font color=blue><BR/><h3>The second month<BR/></h3></font>
Run 30 minutes a day, four days a week. Do this for another month or so. If you feel like you can handle more, only add a little. This is the easy part, and you should not be passing bikers during your run. If you have a running partner, (not necessarily of the opposite sex) you should be able to hold a conversation with out struggling to take in air at the same time.
<font color=blue><BR/><h3>The third month<BR/></h3></font>
You should now be in pretty decent shape. This month you will be running 5 days per week, for 30 to 40 minutes per run. This is up to you. The more you run, the more psycho you get, but keep in mind that the more you run, the more you get hurt. (psycho is good, hurt is bad) While you are running, after every mile that you do, do one fouth of a mile at a faster pace. Do not sprint this! Just go fast for one quarter of a mile, which is equal to one lap on a track. You should feel good after these workouts. You only need to do this perticular workout 2 times in one week, but you do need to run for 30-40 minutes the other 3 days that you aren't doing this workout on.
<font color=blue><BR/><h3>The fourth month<BR/></h3></font>
This is when you get to do some of the really "fun" workouts. (You will know you have turned into a psycho when you call these workouts fun) This month you will be running 5 days a week at about 40 minutes per run. If you feel like more, fine. If you hurt, do less, but not more than 10 minutes per run less! Mental toughness is a big part of a runners strategy. (mental toughness does not equal a male showing off to other males infront of females, rather it is persevering when you body tells you how stupid you are) Two days a week you are going to do a workout on a track. Run two laps (800 meters) at a pace that you consider to be slightly faster than what you want to be you 5k pace. This is not all that fast, but it will tire you a little. Keep track of the time it took to run the 2 laps, rest for twice that time and then do another 2 laps. Keep doing this until 40 minutes has gone by. The other 3 days of the week, you only need to run for 40 minutes. You should be picking out a 5k race in your area to run. It is usually a couple of dollars cheaper to preregister, and by doing so you will most likely recieve a cool t-shirt at the race.
<font color=blue><BR/><h3>The 5th month month<BR/></h3></font>
The first week of this month only run for 20 minutes per run, 5 days a week. You have been working hard, enjoy the rest. The other 3 weeks run for 30 minutes per workout, five workouts per week. One day out of a week, do a pyramid on a track. (this is only slightly related to the egyption thingies) Run one lap on the track, rest for 2 minutes. run 2 laps, rest for 2 minutes, run 3 laps, rest for 2 minutes,(notice how this is going up the pyramid) run 4 laps, rest for 3 minutes, run 3 laps rest for 2 minutes, run 2 laps rest for 2 minutes, run 1 lap and the jog for 5 minutes. Dont worry if this workout takes more than 30 minutes. The pace you should use for the laps is just a little faster than your 5k pace. The 4 lap one should be done as close to you estimated 5k pace as you can.
One other day of the week do a telephone pole run. (this is not at all similar to an actual telephone pole) All you do is run for the 30 minutes on a road. (run facing oncoming traffic, and remember the car will always win) Every time you pass a telephone pole, speed up to your 5k pace until you come to the next telephone pole where you will go back to your regular pace.
The other 3 days of the week just run for 30 minutes a day.
<font color=blue><BR/><h3>The sixth month<BR/></h3></font>
Try to plan on running the race on the 3rd week, but dont worry about it. You can even run one race the 3rd week, and another the 4th week. This depends on whether you enjoy your first race or not, or the first one can be for practice to get that infamous pace down. The first week run for 20 minutes a day 3 of the days. The other 2 days make up a workout that will force you to run fast, with fairly short rest periods. Soccer is a great thing to give a try here, but anything similar will work. You can also try another pyramid where you cut the distance and rest time in half, while increasing the speed.
The second week is a tapering week. Run for 20 minutes 4 days this week, and one of those days do some more speed work, but don't hurt yourself with it.
The third week you should run your race. Be aggressive, but don't start the race with the leaders unless they are really slow or you are really fast, which you may be! Remember that this is what you have trained for, don't let it go to waste, but have fun, and good luck!
<font color="red"><h2>Other stuff about running</font></h2>
Running can be a sport or a hobby. Don't be afraid to have fun being a psycho.
<BR/>
Drink lots and lots of water! Shoot for at least 10 glasses. Your pee should be clear at all times, and you should not get thirsty. Dehydration is a common cause of injuries.
<BR/>
Eat a lot of carbohydrates. You need energy, and you will not put much weight on if you are running a lot.
<BR/>
Wear running shoes as opposed to steal toed boots.
<BR/>
Run with a partner, it's a good way to get to know a person (especially a member of the opposite sex)
<BR/>
Dogs will suddenly learn to hate you.
<BR/>
You will learn to hate dogs.
<BR/>
A huge beard is always a cool look for a runner.
<BR/>
