Running (Draft version)
Created | Updated Jan 28, 2002
This entry is under construction .... it contains stuff that has been talked about in conversation so that it gets included.
I think you could spruce the entry up with a touch more accuracy and a bit of science being thrown in. While I like the opening sentence "running is a primitive way of getting from point a to point B", it is not altogether correct. I instantly thought of walking but crawling, hopping and skipping are equally as good. Think about the progression, babies crawl, then they learn to walk because it's more efficient. They only run when they want to get somewhere quicker than they can get there by walking.
Also running isn't just about putting one leg in front of the other and pulling back, although that will help someone in their running. Both walking and running are about leaning forward so that the bodies' centre of mass causes the person to topple forward. Putting a foot out in front stops the nose (& face) from becoming the first thing to hit the ground. Running is of course is speeded up walking to the point where at times neither foot is in contact with the ground. It also uses up more energy.
Long distance runners will usually heel-strike first and then roll onto the the toes. During this the foot turns slightly inwards (pronation). Injuries can be caused when over-pronation occurs. When the foot rolls outwards (suprination) injuries can also occur, although runners can survive (I think).
For the beginner runners, how about some tips such as try and get your knee, hip and shoulder passing over the foot, so that the body stays in line.
As for a beginner training plan. Try this 3 times per week.
Week 1 - Run 1 min, walk 14 mins; run 1 min, walk 14.
Week 2 - Run 2, walk 13, run 2, walk 13
Week 3 - Run 3, walk 12, run 3, walk 12
By now you should be seeing a pattern. At the end of 3 months or so you can run for half an hour.
My personal motto is that "Running is never fun if you're trying to get somewhere quick", that is to say that if you just go out with the intention of passing the time, looking around yourself and not trying to set any personal bests, the time passes by pretty nicely.
Ultimately I think an entry on running could have so much and this one only scratches the surface. You could be talking about treadmill vs. road vs. off-road; competitive races e.g. 10k, half marathon, marathon vs. fun runs for charity; equipment e.g. shoes, cold weather gear; pschological states e.g. associative/disassociative; gait mechanics, stride mechanics; nutrition. The list goes on ....
30 minutes within 3 months is definitely realistic. Actually I have no proof, I just read this schedule in a running mag a few years back, but it seems sensible. The main point is that you're doing 30 mins on your feet all during that time.
My personal tip for running longer distances is find a pace you feel comfortable at (e.g. able to talk) and then go a little bit slower. You'll be amazed at how long you can actually run for.
The heel strike thing ..... sprinters and middle distance runners tend to land on their toes and push off again as soon as possible. The basic principle being that every time you touch the ground you slow down, therefore the shorter time in contact the quicker you go. Obviously though speed is not as essential for long distance and it is more energy efficient to land on the heel (or mid foot) and roll forwards again. That said I seem to remember hearing it said that Haile Gebresaillse (Olympic 10,000m champion) never lets his heels touch. He runs 10k in under 27mins - thats about 14mph (22km/h)!
Speed is ultimately determined by stride length and stride frequency. The more steps you can put in over a longer distance the quicker you run!
Anyway enough of the psycho-babble, maybe I will take it on once I've done my article on UK Vehicle registration plates ..... In the mean time if you want more, just ask. Actually I will put all that stuff into an entry so that we have the beginnings of one.
I think you could spruce the entry up with a touch more accuracy and a bit of science being thrown in. While I like the opening sentence "running is a primitive way of getting from point a to point B", it is not altogether correct. I instantly thought of walking but crawling, hopping and skipping are equally as good. Think about the progression, babies crawl, then they learn to walk because it's more efficient. They only run when they want to get somewhere quicker than they can get there by walking.
Also running isn't just about putting one leg in front of the other and pulling back, although that will help someone in their running. Both walking and running are about leaning forward so that the bodies' centre of mass causes the person to topple forward. Putting a foot out in front stops the nose (& face) from becoming the first thing to hit the ground. Running is of course is speeded up walking to the point where at times neither foot is in contact with the ground. It also uses up more energy.
Long distance runners will usually heel-strike first and then roll onto the the toes. During this the foot turns slightly inwards (pronation). Injuries can be caused when over-pronation occurs. When the foot rolls outwards (suprination) injuries can also occur, although runners can survive (I think).
For the beginner runners, how about some tips such as try and get your knee, hip and shoulder passing over the foot, so that the body stays in line.
As for a beginner training plan. Try this 3 times per week.
Week 1 - Run 1 min, walk 14 mins; run 1 min, walk 14.
Week 2 - Run 2, walk 13, run 2, walk 13
Week 3 - Run 3, walk 12, run 3, walk 12
By now you should be seeing a pattern. At the end of 3 months or so you can run for half an hour.
My personal motto is that "Running is never fun if you're trying to get somewhere quick", that is to say that if you just go out with the intention of passing the time, looking around yourself and not trying to set any personal bests, the time passes by pretty nicely.
Ultimately I think an entry on running could have so much and this one only scratches the surface. You could be talking about treadmill vs. road vs. off-road; competitive races e.g. 10k, half marathon, marathon vs. fun runs for charity; equipment e.g. shoes, cold weather gear; pschological states e.g. associative/disassociative; gait mechanics, stride mechanics; nutrition. The list goes on ....
30 minutes within 3 months is definitely realistic. Actually I have no proof, I just read this schedule in a running mag a few years back, but it seems sensible. The main point is that you're doing 30 mins on your feet all during that time.
My personal tip for running longer distances is find a pace you feel comfortable at (e.g. able to talk) and then go a little bit slower. You'll be amazed at how long you can actually run for.
The heel strike thing ..... sprinters and middle distance runners tend to land on their toes and push off again as soon as possible. The basic principle being that every time you touch the ground you slow down, therefore the shorter time in contact the quicker you go. Obviously though speed is not as essential for long distance and it is more energy efficient to land on the heel (or mid foot) and roll forwards again. That said I seem to remember hearing it said that Haile Gebresaillse (Olympic 10,000m champion) never lets his heels touch. He runs 10k in under 27mins - thats about 14mph (22km/h)!
Speed is ultimately determined by stride length and stride frequency. The more steps you can put in over a longer distance the quicker you run!
Anyway enough of the psycho-babble, maybe I will take it on once I've done my article on UK Vehicle registration plates ..... In the mean time if you want more, just ask. Actually I will put all that stuff into an entry so that we have the beginnings of one.
