Runner-speak translated

If you are a regular or seasoned runner, you will have a language that, to the rest of the world, will be totally incomprehensible.  If you are one of the rest of humanity who don’t have a passion for running, the process of having a conversation with a passionate runner can be confusing and bewildering.

The language differences I’m talking about is not like the differences between English and German, for example, it is about the terminology runners use to describe what they do when they train.  More specifically, the language is about the training techniques they use to improve their performance.

If you want to incorporate running into your training, or you wish to become a competitive runner, you need to understand the terminology that comes along with the sport.  The following translations should help you get started.

• Intervals
  These are periods of hard running alternated with easier “rest” periods of jogging.  Intervals are great for increasing speed.  In other words, you build “over speed” intervals into your run to increase your ability to run harder when you need to.  There are several ways you can structure the intervals, they can range from 30 seconds to 5 minutes with rest periods of the same duration.  An alternative would be to reduce the rest periods to half the interval.
• Cruise Intervals
  This training method requires you to have a really good grasp on your speed and endurance capacities.  Run for a period of time that is 20 – 30 seconds per kilometre slower than your 10 kilometre race pace; then jog for a period 20 to 30 percent as long (e.g. 10 minutes of running, 2 minutes of jogging).  Do  or 4 consecutively.  The idea is to raise the point at which lactic acid build up begins in your blood.  This technique will teach your body to metabolise (eliminate) tiring lactic acid more efficiently thereby improving your endurance.
• Tempo Runs
  Tempo runs are another method for building your endurance.  After warming up, run for 15 – 30 minutes at a pace 20 – 30 seconds slower than your10 kilometre race pace.  Maintaining a pace that is slower than race pace but faster than a jog will cause the body to begin metabolising lactic acid sooner and more efficiently, which will translate into an ability to run at a faster pace for longer.
• Hill Work
  At some point, we all will have to run up hill and there is no better way to get good at it than to actually do it.  The idea is to run up hills at 85 to 90 percent effort, then jog down as a rest;  repeat several times.  The uphill part should take from 30 seconds to five minutes, and the recovery (the downhill portion) 1 ½ to 2 times longer.  It is a good idea to add a 30 – 60 second surge in the middle of the downhill portion.  The whole objective is to improve your ability to run up, and down, hills.

So, next time you are talking to your running mates, ask them about Intervals, Cruise Intervals, Tempo Runs and Hill Work, I’m sure you will get a lengthy and animated discussion.  If you feel like becoming a runner, or becoming more serious about running, try these four simple but effective  training methods, the results will speak for themselves.

Copyright © 2014 by Drew Dale

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