Why do you run?

Are you a casual jogger who slips out of the house occasionally, but not as often as you would like? Perhaps you are more serious, running most days of the week, but never seem to be able to run further or faster.

Are you the runner who is looking to become healthier? Taking it up a notch, are you are looking to complete your first 5K, half marathon or maybe even a full marathon?

Finally, are you a runner who is competitive in your division, seeking out every race you can find? whether it be a 5 K or a marathon?

Well guess what, the same training guidelines, with a tweak here or there, apply to all of you.

First, let’s cover what I like to call “the 12-minute rule.” Runners will tell you that the first mile is the most difficult. Some will characterize this as toughing it out, with trouble breathing comfortably until they have warmed up. To some extent, they are correct.

During the first 12 minutes or so of running, especially if you go out too fast, you are running more anaerobically than aerobically. You are using sugar rather than fat for fuel, and your oxygen-rich red blood cells have yet to stimulate your leg muscles.

After that somewhat painful first mile or so, our bodies gradually make that conversion, and running gets easier. Many runners I have spoken with over the years concur that some of their best training runs or races were on a day that they really felt terrible at the start, causing them to go out a little slower than usual. Why did this produce the best result? Because by going out slowly they conserved their glycogen longer, enabling them to go further than they would have had they gone out to fast. Rule No. 1: Go out slowly and gradually pick up your pace.

Next is the “prevent injury” rule and the simplest way to embrace this is to avoid the most common causes of runner’s injuries:

• Choose the right running surface. Never, ever run on cement, which is the densest, least resilient surface. Do this often enough and your knees will send some very painful messages to your brain. Cement often will cause tendonitis, heel spurs and plantar fasciitis.

• Avoid running on slanted surfaces or fast downhill.

• Do not run the same distance every day.

• Extend your mileage gradually, no more than 10 percent per week.

• Heat is the enemy. For those of us who are training in the desert, it is critical and essential that we hydrate with electrolytes, not just water.

• Never stretch before you run but always stretch after and, ideally, after you have run at least a mile.

For every runner, the two most important runs each week are the long run, usually on the weekend, and some speed work mid-week. The long run should be at a very slow pace, with the objective of going just a little longer each week.

This long run is the fat burner, teaching your body to push back the lactate threshold, the point which the glycogen is gone, unavailable to ignite fat, and muscles begin cramping as lactic acid invades them.

The mid-week speed work can be intervals on the track, or measured speed play on your favorite course. Run for 3-5 minutes a bit faster than your race pace but never a full sprint. The objective is to train your lungs to process increased oxygen more efficiently. By increasing your oxygen up take, your muscles will fire faster, and you will soon find yourself running all distances with more ease. You have increased your VO2 max.

All other days should be easy maintenance runs, no more than half the distance of your long run.

Lastly, instill the concept of “the negative split” in every workout. Run the second half faster than the first half. Always go out slow, build gradually and finish strong. That is the perfect pace for the perfect race.

Vic Gainer is a NFHS certified coach and can be reached at or (760) 321-9331

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