Running FAQs - Response to basic questionnaires

Listed down the questions I have been frequently inquired by runners. This is the 1st set and the 2nd set will be written later.

• How many days in a week should I run?

The no of runs during a week and the weekly mileage is dependent on the event you are training for and the training plan followed by you. Few training plans or coaches recommend 3 runs a week with cross training the other days of the week, while there are other plans which recommend 6 days of running. One should decide based on the comfort levels, endurance levels, present and past injuries (if any) and prior experiences. I normally recommend 3 days running and 2 to 3 days cross training for most of the runners.
Recovery time between 2 runs is also an important criteria for a positive experience. Recovery can be either Active where you cross train (Swim, Cycling, Walking, Easy run, Gym, Core & Strengthening workouts) or Passive where you take complete rest.
Recovery lets the body to get back to proper fitness before you start the next workout. There should be atleast 1 Passive recovery (Complete rest) day in a weekly cycle.

• What is the importance of the Warm-up and Cool-down exercises, and Strength training?

The start and end of a workout should always be with the warm up workouts and cool down stretches. This is often the least prioritized by most of the amateur runners.

Warm up is required before the start of any workout. Body has to be prepared for an intense session, which is possible through a good Warm Up. It increases the blood movement through the tissues, Increases delivery of oxygen to the muscles and eliminates muscle stiffness. It also helps build in body mobility and the range of motion in the joints. This together helps to improve performance and reduce the possibility of injuries.

Cooling down workout helps to flush out the lactic acid from the muscles and from the body. It brings the breathing pattern to normal, cools down the body temperature and stabilizes the heart rate back to normal.  It speed-ens up the recovery process.
A sudden stop to a workout leads to a drop in blood pressure and can cause dizziness. Cooling down workout helps pump the blood back to the heart and improve the flow of blood across the body.
Stretching helps to improve the flexibility and lowers the possible risk of injuries. Do hold on to each stretch for a min of 30 seconds.

Strong and fit body is a foundation for every runner. Strong muscles especially the Core, is one of the key factors, to maintain a good form of running, and is the secret to be injury free. Strength training also strengthens the tendons, ligaments and muscles, which supports a good running form, hence being,efficient and reduces fatigue. All this together helps build up endurance, which is critical for every long distance runner.
Developing the Core muscles helps proper body coordination, which in turn helps to run strong and reduce possibility of injuries. Also a booster for self confidence.
Few of the popular body weight strength training workouts are Squats, Lunges, Planks, Dips, Pull ups, Abs workouts. This can be done alternate days, when not training for runs, start with around 30 mins and gradually extend to around an hour. Also Yoga and Stretches are good as cross fitness, but is not a substitute for proper Strength training.
Strength training is equally important for recreational runners, as for the serious fast paced runners.
Many say they run to be fit, while I say you need to be fit to run strong.

• How important is to maintain a Running form. Do I need to learn the technical details?

Maintaining a good form, helps you to be injury free. You get to learn the details slowly over time, or read them through various books, Forums in the net, Read through expert blogs, discuss with your Coach / Mentor or join for these workshops. But do focus on maintaining a reasonably good running form, that will help the overall experience to be pleasant & efficient.

• Can I participate in a 10 Km or HM or a FM run. What criteria should be used to decide the distance?

This is based on your endurance level, the prior max distance you have run in an event during the past 3 to 6 months and the distance you will be capable to train for in the next 3 to 4 months for the event. It’s preferable to take matured decisions in increasing the distance. Do ensure that you have trained well for around 3 months, before running the first 10Kms event. Similarly, you need around 3 to 4 months consistent training to upgrade the distance from a 10 Km run to a Half Marathon. And before running the first FM, you need to ensure that you have participated in a couple of HM events and have around 2 years of running experience. Running a Full Marathon distance is extremely demanding, physically and mentally. There is always strong desire to experience the Full Marathon distance run, but should be done only with proper training. Though a Full Marathon (42.2kms) is double the distance of a HM (21.1kms), the effort to train for the distance is far more than double. Hence the anxiety and uncertainty of the unexpected is far higher, but equally the excitement post finishing the event. A Full marathon gives one the bragging right to have actually experienced a Marathon, hence a high enthusiasm to tick it off.
You need to be aware that training for an initial couple of Full Marathon events is quite grueling and demanding in terms of effort and time. The stronger you train, the better your run experience will be.
For a Half Marathon run, it’s important to train for a couple of 18 kms, a couple 21 Kms upto around 26kms, before the event.
Similarly, for a FM run, you should have trained with a couple of 30 km and 32 km runs upto a 35km run, before the event.

• What is a good target time to finish a 10km, Half Marathon and Full Marathon run, knowing the busy lifestyle of a working professional 

Goals are a personal preference and capabilities. Few run 10Kms in around 40 mins, while there are many who take around 90mins. Similarly for Half Marathon, the speed varies between 1h 30mins to around 3 hrs and Full Marathon between 3hrs 30mins to around 6 hrs.
A first run should be to enjoy the event, and not to fall into the trap of reaching the finish line at an unrealistic target pace. The success of this event can set the target for your next race.
Recommended method is based on the time taken for the closest distance during an event or training. The target pace for Half Marathon can be based on the timing of a 10Km run, around 4 to 6 months before the start of the training. Similarly, the target pace for a Full Marathon run, can be based on the timing of a Half Marathon run.

Do be realistic to set up a target pace. Running is also a very long term goal, and we should not target to achieve a 2 or 3 year target in a year. 

• How can I select a good running shoes

There are multiple brands in the market and each offers a lot of varieties e.g. Well Cushioned soles, Minimals, Barefoot shoes, wider forefoot, light shoes, moderate weight shoes, Zero drop shoes, Tight fit, Comfort fit, Perfect fit,  Narrow width, Wide width, etc. These are usually personal experiences. Sometimes, it’s also that the feet have to get used to the kind of shoes you are wearing. Most of the runners keep a couple of these, and change them based on the events they are training for.
Few runners are comfortable in switching between multiple types of shoes, while few restrict between 2 to 4 shoes. Brands innovate with new varieties every couple of months and few launch mega brands once a year. A lot of it is also to do with your individual liking. Some like the well cushioned soles, while few are comfortable with minimalistic and few others are barefoot. And many are comfortable to switch between thinner soles and medium weight shoes.
Shoes are the most expensive gear, hence quite a challenge to experiment with it. But do be aware that economical varieties are also available in some of the stores. Alternatively wait till they get offered in discount sales.

• Are there benefits or advantages of running in groups or under a Coach? 

Many start by running solo, and later join a group once they gain the confidence and also develop a basic level of endurance.
Many will swear on running with groups is better than the pressure of a GPS watch. There is a lot of fun, mutual support, competition, empathy, etc, when running in a group. The challenges or pain gets diverted, with the motivation and inspiration one can get from each other. One gets to learn from the experts on multiple aspects of Endurance, Diet & Nutrition, Stretching, Strengthening / Core / Fitness workouts, Yoga, Training plans etc. Commitment of running in groups or under a Coach also brings in discipline.
A new runner, as well as experienced runners require support / guidance with an external perspective.
But then it’s not easy to find a running group or Coach to match to your requirements in terms of accessibility, approach-ability, matching beliefs, running objective, group dynamics, etc.
While for few, being alone gives flexibility of running at their own pace, as per their convenience and personal objectives. For few, it’s the pleasure of being spiritual and entering into a meditative zone.

There are lot more queries that I have received, more regarding improving pace, diet, etc, which will be shared in my next blog. Thanks for your time in reading through my thoughts.