Overview of Running Basics

There are a variety of levels of runners in the global community including; beginners, intermediate, advanced, collegiate, open, masters, elite and Olympic. In addition, there multiple types of runners with specialization in sprints, middle distance, long distance and ultra long distance. Regardless of the levels or types or runners, the essential running fundamentals have some common, basic and simple stages with primary emphasis on; Health, Fitness, Training, and Competition as shown below:

There is no “silver bullet” and it is important for anyone to customize the various aspects to each individual’s own goals and objectives while enjoying the “running experience”. In addition, fine-tuning can be done for “year-round” program covering; off-season, early season, mid-season and late season.

Health

As a foundation, it is imperative to continually strive for positive lifestyle and health. This consists of maintaining; proper diet, rest, exercise, motivation and balance. Prior to starting any running program, it is highly recommended to get a complete physical examination with thorough blood work and related tests such as ECG. Good to let the doctor know of running goals and objectives and take proper professional medical advice and inputs, as applicable, while also addressing any current or potential underlying health issues/problems.

Fitness

It is always good practice to incorporate regular stretching, cross-training, and strength conditioning on a frequent as well as periodic basis. Stretching can include both static and dynamic routine coupled with yoga/meditation. This helps in relaxation, flexibility, stress management while enhancing timely recovery process. Cross-training greatly assists in reducing monotony and can also enhance overall cross-fitness by riding a bike or swimming. Strength conditioning is very important in developing and improving better bio-mechanics via running form, posture, stability, foot-landing, agility, quickness, foot-stride, and foot-length. This can include resistance/weight training and plyometrics skills and drills.

Training

The main goal of training is to develop optimal bio-energetics and bio-kinetics while preparing for competition. Depending on the level and type of runner, specific workouts can be custom-tailored for acceleration, speed, endurance and performance. There are innovative “new interval” training techniques and methods which can further enhance both training as well as actual competition. It is paramount to prepare specific workouts which emphasize “run as you feel” with slow and steady progress and improvement over a period of time. This is critical in having a sustainable training program while mitigating potential risks of injuries or other related issues/problems.

Competition

Actual competition whether on the track, road race or otherwise, is an excellent opportunity to be timed while racing against peers. In many cases, multiple competitive races, over the entire season, can serve as a good metrics for measurement of the specific health, fitness, training program for each individual runner. Further, the results of any particular season can help in a big way in further analyzing, fine-tuning and improving on the goals and objectives for the next season.

In summary, running basics are mostly common-sense and key is to enjoy the thrill and experience while you can on a sustainable basis resulting in lifetime fitness.

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