Getting+Ready+to+Run

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**Building the Base** All runners need to build a base by running longer, easier miles. The base is continually being developed over a person’s running career. These long easy runs are more a matter of time spent running versus the speed of the run. The majority of your base-building is done in the off season. Runners who have developed a wide base over years of running are more likely to reach higher levels of success than the runner who has a narrow base. Obviously the kids that have been very active all their life are years ahead of kids that have been relatively sedentary. This may explain why Kenyans and other African runners seem to dominate the distance running world. As you can probably guess children from that area in the world don’t ride around in cars and probably run wherever they go. By the time these kids get to high school they have a huge running base. Think of your training as a pyramid. At the bottom of the pyramid is the base, which is built by long, easy miles. The wider the base the greater and higher the peak. As we move up the side of the training pyramid we will see additional forms of running such as tempo runs, intervals, and repetitions. To reach the peak of your ability you must build the base and do other forms of running. The key to success is the width of the base! If you plan on running cross country, the best thing you can do to prepare is run long, easy miles. When you come into the season you will be more able to run the early workouts without too much trouble and you will be able to progress to the harder stuff with less difficulty. Of course the other benefit is that your race times will be faster. //**Easy/Recovery Pace:**// Heart rate will be at 60-65% of the maximum heart rate. It will be very easy to carry on a conversation. Some may describe it as a long, slow distance running. This pace is mainly used to recover from a tough workout or a race. //**Long/Easy Pace:**// Heart rate will be at 70-75% of the maximum heart rate. Conversation is still possible but more difficult than at easy pace. Most of your training runs should be at this pace. Time your training runs for a known distance to determine your speed. This pace is used to build the all important base. //**Threshold Pace-Tempo:**// Heart rate will be at 80-85% of the maximum heart rate. This is a spirited run which doesn’t allow for much conversation. This pace is sometimes referred to as a tempo run. For high school runners a tempo run might last 20-30 minutes. A runner has to remember to push the pace throughout the run. //**Interval/Repetition:**// Heart rate will be near 90-100% of the maximum heart rate. Your exact pace will vary depending on the length of the race. You may be breathing heavily during this pace and you won't be able to talk. Repetitions or intervals can be run at this pace. This type of training improves running mechanics and teaches race pace.
 * Training Pace**

Most elite distance runners breathe in a 2-2 rhythm while racing. That means you take two steps and breath in and take 2 more steps and breathe out. Most runners will take about 180 steps per minute. Calculated, this means you are taking about 45 breaths per minute. When you get into later stages of a race you may take more breaths per minute. You might reach 60 breaths per minute. When running at a slow training pace you might try a 3-3 breathing pattern. It is not recommended to use a 1-1 breathing pattern because this means that you are breathing too shallow. Shallow breathing does not allow for enough oxygen to maintain pace. Or another way to look at it, your lungs cannot efficiently ventilate with shallow breathing. Hyperventilation is a condition where ventilation is not occurring with efficiency. Hyperventilation is usually caused by very quick shallow breathing. Carbon dioxide is not ventilated and as a result oxygen cannot be brought into the lungs. Your breathing pattern is a good indicator of the intensity of a run. A 3-3 pattern is usually adequate for an easy run. If a 3-3 pattern isn’t ventilating the lungs then you are not running easy. Most of your faster training runs require a 2-2 pattern. In warming up try varying your breathing pattern. Start with a 4-4 pattern, switch to a 3-3 pattern for a few minutes. For the remainder of the warm-up use a 2-2 pattern. Knowledge of your breathing pattern may assist you in races. For instance, when going up hills you should maintain a constant effort. Maintain your 2-2 breathing pattern no matter if you are going up or down the hill. If you find yourself breathing faster than 2-2 then you might be attacking the hills too hard. Remember when going downhill you can go faster to maintain the 2-2 breathing pattern. The only time a 1-1 pattern should be used is in the last minute of the race. Also, when you are first exposed to altitude training consider maintaining the same rate of breathing that you would at lower elevations. Another practical application of knowledge of breathing patterns can be useful in solving a side stitch. Sometimes shallow breathing causes a side stitch; try a slower deeper breathing pattern. A 3-3 breathing pattern for a few minutes might solve the problem. In summary, knowledge of breathing patterns can aid you in maintaining proper training pace, give you an indication of pace during a race and give you an indication of how hard you are actually working in a training run.
 * Proper Breathing**