Daily Archives: 2014/08/28
What is the purpose of you running? What are your goals? Goals often change, often for the better.
Some people are required to do a run as a fitness test. Some people want to achieve a certain running distance. those distance include 5km, 10km, 21km (half-marathon), 42km (Marathon) and more than 42km (ultra-marathon)
For people who already has distance ability, they might consider reducing the time they finish the race.
You may even be considering running to look good. There are two body types of runners:
- sprint runners often have muscular and toned bodies.
- marathon runners are usually thin and scrawny.
For most people it is about health and fitness. Among the noted health benefits of running includes:
- Prevents diseases such as diabetes, high blood pressure,heart attacks, etc.
- Boost immune system
- smooth bowel movement – lower cases of colon cancer.
- Stress Relief, and eliminates depression.
- Lose Weight (especially long distance)
overall the benefits will undoubtedly boost our confidence
Up Next: Running Gear.
This post is related to knowing where you are, and before knowing where you want to be.
As mentioned before, it is helpful to know your current ability in order to see improvements.
In running the simplest way to measure performance is by a few simple parameters that are related:
- Distance is how far you can or have run e.g. in kilometers.
- Time is the how long it takes. e.g. in hours or minutes.
- Speed and pace are one and the same but viewed differently.
- Speed is Distance over time. e.g. Kilometer Per hour.
- Pace is Time over speed. e.g. minutes per kilometer.
If we were to measure using speed kmph, we would be running at around 10-20kmph. If we were using pace then it would be 10min/km upto 5min/km. Most runners prefer to look at pace.
How do you track performance?
There are two ways. Manually and Automatically.
Manually you can use a running track and a simple stopwatch. lacking in a running track, you can always measure a route’s distance and the time you took. and later you can do the calculation.
Automatically, you can use a GPS watch OR a Sports tracking App on your smartphone.
GPS watches you can look at.
Sports tracking app on smartphones (android and/or iphone)
- endomondo (my personal favourite)
- Adidas micoach
- nike+ running
Up next: Where do you want to be.
Before we head out in a journey, we need to know three things.
- Where we are now. e.g. Point A
- Where we want to be, and e.g. Point B.
- how can get from where we are to where want to be. e.g. How to get from Point A to point B.
So the first part is to know where you are, in this case your running ability. You will need this as a base line so you can see the improvements in your training. The following are two simple questions you can look at.
- How fast can you run in a certain distance e.g. 1km or 2.4km?
- How far is the farthest you have run, and at what pace.
How can you test? Simple answer. Run.
For the speed test. Either you choose a route that you know its length, or you run a 400m running track 2.5 times for 1km, or 6 times for 2.4km. Uniformed officers usually are required to perform a fitness test of either these two distances under a a time limit.
For the stamina test it is a bit tricky.You don’t really know until you try. The simplest answer is simply what was the longest run you did previously. Alternatively you can test yourself gradually. Either at the running track and calculate based on how many laps you have done. A bit more risky is you just run a route until you get tired, you may to walk all the way back. which counts to your longest distance. Knowing the pace is a simple matter of calculating time over distance. or during your run you can use a gps tracking watch or app.
Up next: Performance tracking.