TRAINING TERMS AND ETIQUITTE
TRAINING TERMS
Below is an explanation of the terms you will see and hear Coach Ron talk about on personalized training programs. Please ask if you have questions.
Long Runs
Description: The Long Run is one of the most important workouts in training for the marathon. Long Runs are run once per week and the distance can vary from 10-30 miles. Long runs should be at an effort easy enough so that conversation can take place with another runner. Running pace for the majority of your long run should be 1:30 to 2:00 minutes slower than projected marathon pace.
Benefits: -Expand muscles glycogen-storing capacity.
-Train muscles to run efficiently on fat, sparing glycogen.
-Enhance the nervous system’s ability to recruit muscle fibers.
-Improve the oxygen-delivery system.
-Strengthen muscles in the legs, feet and ankles.
-Teach patience and pacing.
-Inoculate the mind against fatigue and discomfort.
Form: Keep relaxed with your arms comfortably at your side. Wear sunglasses to keep from squinting. If you use extra energy holding your arms up or squinting you lose out on energy your legs would like to have later in the run.
Hills
Description: Hill training is important to a runner. It is a form of strength training while on the run. Short hills (50-100 meters long) tend to be steeper and long hills (200+ meters) more gradual. Hill workouts can be done on the roads, on grass or on trails.
Benefits: -Strengthen quadriceps and other large muscle groups.
-Improve form.
-Raise the fatigue threshold.
-Improve anaerobic fitness.
-Build mental toughness and confidence.
-Strengthen the back, abdominal and leg muscles.
Form: Shorten stride, lower arms, keep effort level consistent.
Tempo Runs
Description: Tempo runs help improve running economy. These runs will consist of hard, but controlled intervals with short recovery periods. For example, one workout may look like this: Warm up 1 mile, and then build into a run of up to one hour at 5k to 10 mile pace depending on the race you are training for. Cool down 1 mile. This pace should be “comfortably uncomfortable.”
Benefits: -Enhance lactate threshold
-Increase your speed over longer distances.
-Train heart muscles near anaerobic threshold.
-Changing speed changes stride, which will help break their usual stride.
Speed Workout/Intervals
Description: A speed workout challenges the runner to develop a faster leg turnover. The speed portion of the workout resembles race pace or faster, depending on the training schedule. A slowdown, recovery run or a walk follows it. Speed/interval can be run at the track or on the roads.
Benefits: -Enhance the cardiovascular system.
-Establish a sense of pace.
-Build Confidence.
Strides
Description: A stride is a 15 second to 1 minute controlled acceleration up to 90% of your maximum sprint speed. This should never be “all out.” Strides can be done before or after any run but after you are properly warmed up.
Benefits: - A way to stretch out your legs
- Helps prevent injuries
- Improves form
- Increases leg turnover
RUNNING SAFETY AND RUNNING/RACING ETIQUETTE
Road Safety
Always be sure to communicate with your group: "Runner Up!", “Car up!”, “Car Back!”, “Biker Up!”, "Hole!" etc.
Track
If you are doing a track workout, move to an outer lane (lane 2) when being passed. Faster runners should yell “TRACK” to runners in front and the slower runner should move into lane two and let the faster runner pass on the inside. When warming up or cooling down on the track, use outer lanes.
Racing Courtesy
If you have not officially entered a race you should not run it. Water stops and race support are figured on the member of “official” entrants.
Below is an explanation of the terms you will see and hear Coach Ron talk about on personalized training programs. Please ask if you have questions.
Long Runs
Description: The Long Run is one of the most important workouts in training for the marathon. Long Runs are run once per week and the distance can vary from 10-30 miles. Long runs should be at an effort easy enough so that conversation can take place with another runner. Running pace for the majority of your long run should be 1:30 to 2:00 minutes slower than projected marathon pace.
Benefits: -Expand muscles glycogen-storing capacity.
-Train muscles to run efficiently on fat, sparing glycogen.
-Enhance the nervous system’s ability to recruit muscle fibers.
-Improve the oxygen-delivery system.
-Strengthen muscles in the legs, feet and ankles.
-Teach patience and pacing.
-Inoculate the mind against fatigue and discomfort.
Form: Keep relaxed with your arms comfortably at your side. Wear sunglasses to keep from squinting. If you use extra energy holding your arms up or squinting you lose out on energy your legs would like to have later in the run.
Hills
Description: Hill training is important to a runner. It is a form of strength training while on the run. Short hills (50-100 meters long) tend to be steeper and long hills (200+ meters) more gradual. Hill workouts can be done on the roads, on grass or on trails.
Benefits: -Strengthen quadriceps and other large muscle groups.
-Improve form.
-Raise the fatigue threshold.
-Improve anaerobic fitness.
-Build mental toughness and confidence.
-Strengthen the back, abdominal and leg muscles.
Form: Shorten stride, lower arms, keep effort level consistent.
Tempo Runs
Description: Tempo runs help improve running economy. These runs will consist of hard, but controlled intervals with short recovery periods. For example, one workout may look like this: Warm up 1 mile, and then build into a run of up to one hour at 5k to 10 mile pace depending on the race you are training for. Cool down 1 mile. This pace should be “comfortably uncomfortable.”
Benefits: -Enhance lactate threshold
-Increase your speed over longer distances.
-Train heart muscles near anaerobic threshold.
-Changing speed changes stride, which will help break their usual stride.
Speed Workout/Intervals
Description: A speed workout challenges the runner to develop a faster leg turnover. The speed portion of the workout resembles race pace or faster, depending on the training schedule. A slowdown, recovery run or a walk follows it. Speed/interval can be run at the track or on the roads.
Benefits: -Enhance the cardiovascular system.
-Establish a sense of pace.
-Build Confidence.
Strides
Description: A stride is a 15 second to 1 minute controlled acceleration up to 90% of your maximum sprint speed. This should never be “all out.” Strides can be done before or after any run but after you are properly warmed up.
Benefits: - A way to stretch out your legs
- Helps prevent injuries
- Improves form
- Increases leg turnover
RUNNING SAFETY AND RUNNING/RACING ETIQUETTE
Road Safety
Always be sure to communicate with your group: "Runner Up!", “Car up!”, “Car Back!”, “Biker Up!”, "Hole!" etc.
- Stop and look before crossing bike and blading paths. Follow and stay on paths marked for walkers and runners.
- Cross roads only when it is safe for the entire group. Never try to race or beat oncoming traffic.
- Run single file when using roads instead of paths.
- Wear reflective devices or clothing if you are running at dusk or later.
- It is not recommended to wear headphones outside. You need to be able to hear your surroundings.
- Need to turn back on a training run? Take a team member with you. Don’t run alone on unfamiliar routes or less traveled courses.
Track
If you are doing a track workout, move to an outer lane (lane 2) when being passed. Faster runners should yell “TRACK” to runners in front and the slower runner should move into lane two and let the faster runner pass on the inside. When warming up or cooling down on the track, use outer lanes.
Racing Courtesy
If you have not officially entered a race you should not run it. Water stops and race support are figured on the member of “official” entrants.
- At the start of a race, line up according to how you honestly expect to finish the race. Pace signs are usually posted. When Pace signs are not posted, faster runners should start near the front and slower runners neat the back, for the safety of you and the other runners.
- If running a race for fun or as a training run with a group of friends, do not stretch out to more than 2 or 3 across. Leave room for other runners to pass.
- When entering a water/aid station, be mindful of runners behind you. Once you have taken your water cup, move to the middle of the road to slow down and drink or move pass the tables and move off to the side of the road to drink.
- Remember to thank the volunteers and supporters along the race route. These people volunteer their time to help make your race successful.
- Feel free to shout words of encouragement to other runners; they will appreciate your support.
- If you have a compliant about a race, don’t tell the race volunteers who have come to help out. Take your concerns to the race director, preferably in writing.
- At the finish, take enough food/liquids for your immediate needs only. There are lots of runners behind you needing finish line treats too.
- For your teammates, if you have time after the race, be sure to stay until our last runner has finished. Feel free to go back out on the course to run in a few team members, or just stay at the finish and cheer them in.
