Runner: 3

Now- time for the running. As mentioned earlier, there are two types of training: distance and speed. Both are equally important in their own realms. For beginners, however, it is better to focus on distance rather than speed. Speed workouts are more intense, and for a body that is not accustomed to running in general, it should be eased into a harder training.

This being said, the initial distance you run should be relative to the shape your body is in. If you have not ran much recently, it is probably best you begin with three miles. If the three miles seems too easy, increase the mileage to four or five. You should not go any higher at first, as this will be very shocking to your body. Instead, it is best that you up the mileage every week or so.

Time yourself! A watch with a timer is essential to any runner aiming to improve. If possible, trace out your routes before you run them, and know where the mile marks are approximately. When you pass this point on your run, be sure to glance at your watch and see what the time is. When you cross the next mile, figure out what your mile pace was, and see if you slowed down, or sped up.

It is best to run even, or run negative. Now, this does not mean to run in a depressed, gloomy matter. Running negative implies that your splits decrease per mile, or segment that you are timing. This will be more crucial during speed workouts; however, it is never bad to aim for on a distance run. The opposite of this would be running positive, which is NEVER good to do. Keep this in mind while you trek down the streets on your adventures.

When given the choice, you should always run on softer surfaces. In order from best to worse: hard/wet sand, grass, dirt/gravel, asphalt, cement. Cement. Cement is the worst possible surface to run on. It increases the chance of injury, especially shin splints (which will be discussed later). Many inexperienced runners will run on the cement, when there is an open bike lane next to them - choose the bike lane! With this advice, you can safely enjoy your distance running! 

Runner: 2

Cardiovascular and respiratory systems. Two very big words; two very important meanings. What are the cardiovascular and respiratory systems? What do they do? How does running strengthen them? 

The cardiovascular system is the body process involved with the heart and blood vessels. The heart pumps blood through all of the one-hundred thousand miles of blood vessels your body has. Blood helps to carry oxygen to cells from the lungs, and carbon dioxide from the cells back to the lungs; it also ships all the nutrients from your digestive system to each and every cell - including water.

While the cardiovascular system is a remarkable process our body performs, it is not completely safeguarded against problems. Heart attacks and strokes are the end results of bad cardiovascular treatment. These occur because extra fat in the body builds up in the arteries of your body, restricting and sometimes blocking the artery all together.

Running cleans out the arteries in our bodies because of the amount of energy it calls for. When we run, our body first converts sugar to energy, then fat. The fat is gathered from all areas of our bodies, including the arteries- widening the artery and allowing more blood flow. Also, our hearts, constantly pumping throughout the workout, are strengthened and become healthier.

Directly tied with the cardiovascular system is the respiratory system. This is the system that deals with breathing, and focuses on the lungs. Running helps increase our lung capacity and allows us to breath steadier and controlled during strenuous workouts. Our lungs become skilled at taking in oxygen and releasing carbon dioxide, the byproduct of cellular respiration. This, combined with the cardiovascular system, makes our bodies exercising machines, and allows us to push ourselves to new limits.

Distance running has been proven to both clear out arteries, strengthen the heart, and increase lung capacity. These side effects not only are extremely beneficial to your body, but will help you along your pathway to becoming a serious runner. 

Runner: 1

Running. Some see it as a leisurely hobby, others an exercising tool. I myself, see it as a competitive sport- a sport that exemplifies pure effort and separates the diligent from the sloths. A sport where a minimal amount of skill is needed, but consistent mental strength and motivation is demanded.

As a part of the Fountain Valley High School Cross Country varsity team, “running” does not simply describe what I do, or aim to do. Running FAST is always my goal; and just as the word “fast” is a subjective word, so is it safe to say that I can never truly accomplish my goal.

From time to time though, you may find, that in always aspiring to do better and looking forward, your previous performances, or personal records (PR), will be sub par for your capabilities now. However, improvement does not knock at the door for you to simply accept- it must be worked at and wanted. With good training (at your level) and an adequate eating lifestyle, you will find that running at your previous pace will feel prime and thoughts of running faster will tempt you.

There are two specific categories of workouts that every avid runner should perform: distance runs, and speed training. Both workouts should be dealt with appropriately, according to your physical fitness level. Distance runs can range anywhere from three miles to fifteen miles. As you improve, you will want to increase your mileage on distance days. Speed training consists of very specific workouts that all aim to improve different aspects of running. The main two categories are tempos and intervals (more detail will be given about these in blogs to come). Proper use of these workouts will lead to certain improvement on your running.

In short, if you routinely perform the proper stretching and workouts necessary to improve, you will see fruit in your running ability. I aim to help you improve at running, whether it is a hobby or a sport to you. In the end, just remember, running is all what you make out of it.