A standard track lap is the equivalent to .25 of a mile. To finish a mile it would take 4 laps. If a person was to stay on the track and run a marathon, you would have to make roughly 105 laps in order to finish the 26.2 mile race also known as a Marathon. The physical and mental toll taken on the human body has scientists questioning if marathons should be attempted. “high-mileage runners both tend to have shorter lifespans than moderate runners” (Kathleen Doheny) My goal of this paper is to explain the steps to ensure race day goes as planned and little to no injuries occur ranging from dehydration to death. If that describes a great time then choose a destination/race and let the training begin!
When choosing a race there are many things
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to keep in mind, similarly to picking a college. Location. Location. Location. If running in the heat causes dizziness or excessive sweat, marathons in San Francisco may not be your ideal race. Choosing a race for an organization, signing up as a team and far exciting destinations can help motivate over the span of training. However, staying close to home allows familiarity with the courses and weather expectations. Take time to really contemplate the different variables included with the course and time of year, make sure to leave enough time to adequately train! Training for anything starts with a good foundation, likewise teaching your body how to run and how to convey when it’s hurt takes time.
This shouldn’t be a goal to lose weight or conquer something out of the blue, there are risks that make a difference between running 6 miles and reaching mile 21. Once there is a solid foundation, the average running plan is around 12-29 weeks. A typical week of training will include a set amount of mileage (or time) to run. At first glance running plans have “3 mile runs” multiple times a week but if you look in detail there are runs ran at different paces (speeds)Farklek, a speed workout that has the runner mixing both fast and slow rotations. Threshold speed is when you can run and hold a conversation but not easily, you can exchange a few words easily but not full sentences. Racers shouldn’t train two days in a row but train say Monday, then rest Tuesday and resume training Wednesday. This includes an efficient diet,correct hydration (not over hydrating) and the correct rest periods.The three building blocks of your training includes base milage, long runs and speed …show more content…
work. Base Milage is defined as the “average miles/week” for example, 12 mile per week base.
Marathon runners will ultimately reach up to 50 miles per base week. This will take a good amount of time away from any social life or work commitments. The focus of these runs in to not only help give you confidence on your running abilities but also to increase stamina, endurance and strength.
The second component of training are long runs. These are a 1x a week event and cannot be skipped! The long runs are often as the name implies, longer but slower. Runner’s lingo refers to these runs as LSD (long slow distance). This teaches your body how to burn fat for efficient fuel. Remember that motivation? This is a opportune time to run with a partner. “…researcher found that those who exercised with a teammate whom they perceived to be better increased their workout time and intensity by as much as 200 percent.” (Kansas State University) Use LSD runs to socialize and fit in those needed
miles. The third component of training is speed work. “To sprint means “to race or move at full speed,” according to Health and Fitness Solutions””Some view this as optional but speed work generally works different parts of your body that are often overlooked when it comes to running; “hamstrings, quadriceps, glutes, hips, abdominals and calves.” (Yonika Willis) This is why sprinters typically have more toned abs and legs than distance runners. Using speed work during workouts allows other muscles to build up “twitch fibers” (quick action) and other muscles to take a rest. There are a few tips to be aware of that many first time runners don’t take into account. You are not curious on race day! You don’t change anything from how you have been training, from what your staple breakfast bagel is to wearing a water belt. Practice running and drinking water as if going through the water stations before race day. As training increases you may notice places you commonly chafe. Take note and be sure to lubricate these areas before you run on race day using body glide sticks and/or vaseline. Guys especially, your cotton-friendly t-shirt can make your front chest bleed from the amount of rubbing and irritation! 105 laps around the track may not seem like such a feat after you train for a marathon. The road to get there isn’t impossible and takes serious consideration. Hopefully this essay has clarified some commonly used running terms, covered the basics of most training schedules and the time commitments included. Follow the steps provided by a doctor or trusted physician and don’t take any shortcuts. Preparation and mental strength are key to any runner’s success, good luck at the race start!
In cross country, the season is much longer than track. To non-runners, the season is about 3 months long. However, in the eye of a runner, summer training makes it even longer by at least 2 months! Summer practices are usually Monday through Saturday for about 5 hours. I don’t think people want to wake up at 7:30 in the morning to go on a long run and do weight training after. The track season is much shorter with shorter practices. For distance runners, the pace is much faster than in cross country, but the distance is shorter. For Sprinters and Hurdlers, like me, workouts are much shorter and only Monday through Friday.
One factor which is probably significant is that three weeks before the race, during an easy run the day after an excellent 41-mile training run, I injured a calf muscle. I used electronic stimulation to promote healing, and ran very little during the three weeks preceding the race. This area bothered me frequently during the race, feeling as if it wanted to cramp.
Many people argue that cross country is one of the hardest, most physically challenging sports there is out there. A lot of people shudder at the idea of running two or more miles on hilly, steep, muddy and rocky trails. The funny thing about that is that is not even the worst part. In order to run two to four miles in races, one must prepare. “How do you prepare your body to run this long?” one might ask. That is where my argument comes in. Being a cross country runner of four years, I have seen, done and heard of a plethora of ways and strategies to become a successful cross country runner. Some are outlandish, ridiculous and just plain out stupid; but some are also rewarding, beneficial and worth the hard work. Personally, I feel like having a good strong balanced diet, learning how to pace yourself and maintain a positive, motivational attitude and the key ingredients in being a successful cross country runner.
Running is not easy, but most Saturday mornings in the summer, I convince myself to step outside and test the strength of my heart by running a few miles. Half-Marathon US Champion Julia Stamps once stated, “Running away, can also be running toward something.” That is exactly what I do. When I start running away from my house, I end up running towards a specific destination. Two miles in, I stop at my destination to enjoy the view of Ted Grinter’s
Christopher McCandless’ long, fascinating, but an ultimately fatal journey into the wilderness of Alaska is depicted in the biography, Into the Wild, written by Jon Krakauer. Late in the of summer of 1990, a very young Christopher McCandless left his ordinary world in Annandale, Virginia to pursue a solitary life in the untamed wilds of Alaska. Many will insinuate that Christopher McCandless’ actions were childish and idiotic, but a stronger argument would be that his unconventional thinking and desire to live life on his own terms allowed him to reach self-actualization.
Its not quite easy to be a successful track runner. You have to be devoted enough to observe your eating habits, be able to weightlift, and constantly practice plyometric drills. Plyometrics are exercises used to strengthen leg muscles; which can include regular
I signed up to run track in the spring and went to summer conditioning for cross country. That’s when my coaches, teammates, and myself noticed that my running has improved significantly from when I first started. I knew that I had to work hard my senior year to achieve my goals for running. Running is a mental sport. The workouts I had to do were brutally painful and I had stay positive throughout the run because I know the training I had to do will help me during a race.
Of the more than twenty million Americans who are running today, most who start do so for the wrong reasons, with the wrong attitude, and tend to lose interest after a few weeks or months. Many quit. This is usually because they become concerned with superficial goals such as time and distance and never discover the more profound mental benefits that running offers. (Lilliefors 15)
Overcoming adversity is imperative. In fact, you can 't have the happiness and success you want unless you have adversity in your life and overcome it. It is essential for progressing into who you want to be. It shows you what you are made of. It teaches you more about yourself, how to approach what you want, and how to maintain the success that you have. Without it, you wouldn 't know how far you could go or how capable you are because you wouldn 't have anything to push you or compare to.
The exhaustion you feel after finally crossing the finish line at a marathon is like nothing you have felt before. You are completely drained physically, mentally, and emotionally. Your legs hurt to the bone, at the same time you are gasping for air while your throat screams for moisture. All of this is a small price to pay for the overwhelming feeling of self pride and accomplishment you are overcome with. Running the marathon is only half of the process. Training is very important with steps such as finding motivation, diet, safety, stretching, and last preparations the day of the marathon. With many physical, mental, and social benefits the hardship is well worth it. I greatly enjoy running and hope to one day run a full marathon.
Week 1’s goal is to build up endurance, focusing on proper techniques and developing good habits. Ultimately, you will advance from 25 minute session to 50 minutes in seven days. There will be an emphasis on lower level intensity as you enhance your aerobic activity increasing endurance and lung capacity while burning off stored fat.
Liberman, Art, Stephen Pribut, and Carlo DeVito. The Everything Running Book: From Circling the Block to Completing a Marathon, Tricks and Tips to Make You a Better Runner. Avon, MA: Adams Media, 2002. Print.
I started running when I was a senior in high school. I made it through the first couple of races all right, but began to get angry at myself because I was not improving at the rate I had wanted to. I was very excited for the season and often found myself distraught when I did not do well and I could not understand what the problem was. I always assumed that if a person runs fast one day, he/she should run faster the next day.
You are standing at the starting lining, your hearts pounding. Your palms begin to get sweaty and butterflies start to take flight in your stomach. You can hear people cheering in the background. You look right, and then you look left and see runners who have dedicated the same amount of time and energy as you or more. Suddenly everything goes quite. POW, the gun fires and everyone takes off like a bunch of wild horses. Your race has begun and you are now running to achieve your goal. Long-distance running is a challenging sport that goes beyond exercise and pushes the individual past what most runners’ experience.
Later I also begin to train for our school annual cross-country events. At that time, running to me is consider boring and a painful task. Sometimes, I had to endure the pain and continue running to the finished line.