Training Essentials

There are 1000’s of products available out there today and sorting through them can be tedious and expensive if you employ the old trial and error method.  The purpose of this site is to bring to you the products that are proven and can be trusted.

I have been running for over 30 years and I have read and study everything I can get my hands on trying to improve my PR or just catch the little *&#$)* from cross town.  And what I’ve discovered is most plans are pretty much consistent in the parts that matter.  The parts that are unique typically are personal preferences.  So whether you subscribe to Hal Higdon, Jeff Galloway or any number of others, be prepared to apply your own personality and physical limits to the proposed plan.

What I surmised from from all the various approaches is that you should not stress your running motion more than 3 days a week no matter what you fitness level.  That doesn’t mean you only run 3 day a week, but from 10,000 feet it looks like this.

• A long run, typically on the weekend
• 1 to 2 days rest or cross training
• 2 day of tempo, pace, hills or quality running
• 1 day of easy running or cross training

Implied here are 1 – the long runs which trains your body for extended exercise and 2 – running with purpose that stretch your cardiovascular health.  The other 4 day can be adjusted, however they are just as important.  My mentor told me once that those garbage runs were the key to mental stamina.  What he runs that are a struggle to get done are the ones that train you head to not quit when the tough gets going. 

The actually details of how to do this is where experts like Hal and Jeff can give you good leadership.  Just don’t get caught up in the numbers.  Running your 1st marathon, 10k, or whatever event is a great goal or stretch for your fitness resume, however don’t loose site of what really is important about the whole process.  Fitness and Spirit.  If you don’t find running spiritual you probably won’t stick with it.  If you train too hard and get injured, you won’t be able to stick with it.  So make sure you enjoy the sojourn. Because its not about the destination, but the journey.

The following items are thing I believe you absolutely need to maximize your experience with running.  So enjoy the journey: 

Training Plans – It is extremely import when starting a running program, regardless of the distance, to have a plan of attack.  If you don’t have a plan, injury or abandonment of your goals are likely.  What ever you goal is, whether it be just for fitness, lose a few pounds, train for that first 5k or target a marathon, a plan of attack is crucial.  And it is even smarter to pick the brains of some seasoned veterans. 

First off I would find a source for reference.  Hal Higdon and Jeff Galloway come to mind and there are many, many others.  I have over 30 years of running experience myself and have made most of the mistakes possible, so feel free to ask.  I’m sure I can help you avoid them.

I’ve listed below are several training plans.  They are free for the taking.  Just click on the link below and you can have your plan ready for your next workout:

Hal Higdon Training Plans

• 5k Training
• 10k Training
• 15k to 10 Mile Training
• 1/2 Marathon Training
• Marathon (Hal Higdon’s plans)

Jeff Galloway Training Plans

• Here is a link to Jeff’s site, so browse to what you want.

Training Log -  It is extremely import to plan you training and monitor your progress.  A training log of some sort is absolutely required.  Below are several sources. 

• My Simple Training log -  My “Simple Running Log” Excel Spreadsheet is what I’ve used for years.  After my first few purchased log books at $10 to $20 each, I realized that an excel spreadsheet was all I really needed.  I’ve since refined it with charts, several tabs for Planned vs. Actual training, and a pages for notes about courses, shoes and a journal.  I am also incorporating some training plans both my own suggestions and some leading expert inspired plans that can be pasted into your individual plan.  Those are still in the works and will be ready for a future release.

For Just $4.95 you can purchase this plan, and if you are knowledgeable with excel you can modify the dates for years to come. 

• Training Peak Online -  Training Peaks is one of the better online training sites on the internet.  They have a Free online training log and you can incorporate training plans for Hal Higdon and the other coaches into the plan.  The drawback on the free plan is the advertisement you get sent to you daily, however its not to bad.  The paid version is $19.95 per month and $119.75 per year, but this includes several upgraded features.  Go to http://www.trainingpeaks.com for more info.

• Motion Base -  Motion Based is a web application that translates GPS data into functional analysis and online mapping for endurance and outdoor athletes. Soon to become Garmin Connect.  This is also a free services where you can upload your GPS data and see on maps your run or hike statistics.  You can even see it on Google Earth.  Really cool.  They also have a paid version.  The free version has some limits.  The paid version, $9.95 per month removes those limits.

Other Literature & Accessories

Watches – A good running watch is important.  You need a stop watch feature that takes splits.  Watches can vary widely in price and functionality.  Minimally I suggest a stop watch with a lap split feature.  If you like and want to spend the extra money a heart monitor or GPS are great training aids and loads of fun.  Following are some of my favorite watches:

Click Here for a more Watches.

Shoes – Running accessories are many wicking shirts and shorts, running bras, socks, knee braces, hand bands, ipods, the list is endless.  However, the most important piece of equipment for you is going to be your shoes.  Shoes can make or brake a running experiences.  I’ve found on many occasions when I’m having knee pain or back pain that I’ve been running to long in a par of shoes.  I’ve just got some new shoes and the pain stop immediately.  Many experts recommend changing shoes every 500 to 1000 miles.  This number ranges widely depending on the person you ask.  I would suggest starting with the 500 number and see how you feel. 

In any case here are my favorites, but feel free to visit your local running store to try a variety on yourself.  You may want to come back to the internet to purchase, but trying a par on before you buy is always a good idea.

Click Here for a more Shoes and Accessories.