personal project product -printing copy

7/31/2019 Personal Project Product -Printing Copy

1/31

C h r i s t o p h e r L b k e r2 0 1 1 / 2 0 1 2 P e r s o n a l P r o j e c t

I S Z L R i v e r s i d e C a m p u sS u p e r v i s o r : M r N e w m a n

Beginners Running Manual:Half Marathon Distance

2011/12

(Running. Digital Image.)


2/31

2

TABLE OF CONTENTS

Introduction ........................................................................................................................... 4Background Information...................................................................................................... 5

Motivation .............................................................................................................................. 6

Why do YOU Run? ............................................................................................................. 6

Run with a Friend ............................................................................................................... 6

Set Goals & Keep Track of Your Progress ...................................................................... 7

Join a Race ........................................................................................................................ 7

Introduce Variety to your Runs ....................................................................................... 7

Running Routes .............................................................................................................. 7

Nature ............................................................................................................................. 7

Obstacle Courses .......................................................................................................... 8Alternate Training .......................................................................................................... 8

How Motivation affects us ............................................................................................... 8

History of Running ................................................................................................................. 9

Why do we Exercise? ......................................................................................................... 11

Health Awareness ........................................................................................................... 11

Fitness and Accomplishment ........................................................................................ 12

Stress and Appearance ................................................................................................. 12

Methods & Principles of Training:...................................................................................... 13

How to Train ......................................................................................................................... 13

Principles of Training ....................................................................................................... 13

SPORTAnagram .......................................................................................................... 13

Homeostasis & FITT ....................................................................................................... 14

Methods of Training ........................................................................................................ 14

Stress and Adaptation .................................................................................................... 15

Diet ........................................................................................................................................ 16

Varied Diet ....................................................................................................................... 16

Fat ...................................................................................................................................... 16

Protein ............................................................................................................................... 16

Carbohydrates ................................................................................................................ 17

Water ................................................................................................................................ 17

Training Alternatives ........................................................................................................... 18

NonImpact Training .................................................................................................... 18

Altitude Training ............................................................................................................... 18

Hill Training ........................................................................................................................ 19

Training in Sand ............................................................................................................... 19

Cross Training ................................................................................................................... 19

Running Technique ............................................................................................................. 20

Why is it important?......................................................................................................... 20

Running Gait .................................................................................................................... 20

Ways to improve your running technique ................................................................... 20

Exercises: ....................................................................................................................... 21


3/31

3

Injury .................................................................................................................................. 23

Youth ................................................................................................................................. 23

Barefoot Running ............................................................................................................ 24

My Training Schedule......................................................................................................... 26

Closing Comments ............................................................................................................. 27Works Cited .......................................................................................................................... 28

Images .................................................................................................................................. 30


4/31

4

Introduction

Running is becoming an increasingly popular sport over the past few years and

has helped a diversity of people to become healthier. This is, among other factors,

because of the ratio between the costs and the results, simply said; you get more

results for the amount of money you are spending in comparison to other forms of

exercise. This is also the reason why I decided to run the half-marathon. Running

roots back thousands of years to our earliest bi-pedalist ancestors and is a major

cause of our survival as a species. It is also important to know the roots of what you

are indulging before you can properly understand it. The aim of this manual is not

simply to supply you with a table with distances, which you will then have to run,

but instead explain to you the main aspects of your running experiences and how

you may improve them. In essence this manual is presenting the tools necessary to

make your own, unique training schedule.


5/31

5

Background Information

I believe it to be important to include context into all information that is given to us,

and that is also implied in this manual. What I mean by this is that the experiences I

have had with this training is largely dependent on my background within sports. I

realise that everyone has different thresholds and that only you can really

understand these. So in order to provide the necessary context when I am

describing how to do something, when to take a rest day, when to push harder, I

decided to add some information about myself. With this personal information you

might be able to understand the way in which I trained and then adapt the

programme so that it fits you best because every person is unique.

Almost from the day I was born in the summer of 1996, I have loved competition

and it has been a force that has allowed me to become good at some of thethings I do. The love of competing and the desire to be the best is probably what

has helped me the most athletically, as it differentiated me from others. So

because I have almost entirely depended on my competitive drive, I decided to

take it out of the equation for my run and decided that I would be running for

myself and not against or with anyone else. I guess it is a competition against

myself, but it would allow me to find out what kind of a person I really was.

Literally, as soon as I could walk for myself I was constantly outside, enjoying myself

in the forest. That is also the reason why I started running, which lead me to do the

half-marathon. I believe that constantly being outside and being a part of naturereally shaped me to become the adolescent that I am today and I still enjoy being

outside. Now, however, I often have a purpose when I am running. Being an

outdoors person is a feature, which has really helped me in my goal to complete

the half marathon as I have found joy in going for runs.

My family has always been very focused on fitness and a healthy lifestyle and

these ethics have been passed on from when I was a little child. My mothers side

has always been very good at racket sports such as badminton, whereas my

fathers side has always been very endurance oriented as this greatly helped their

performance while hunting and during shooting competitions. Additionally both ofmy grandparents from my fathers side played in the first division of handball in

Denmark. With great influences from the entire family tree and a strong desire to

win and compete, I was able to excel at specific sports and to train hard and stay

healthy when I was young even though I didnt realise it at the time.

During my childhood, football was my main sport and I played in a team at age

five. At that time I gained a mind-set that I have not lost much of to this date and

that is when I have set my mind to something, I will not quit. I believe that when

running and playing sports the mental aspect plays a huge part in how you

perform. If your mind is not clear you have no chance of achieving your goal.


6/31

6

Motivation

When engaging into any type of

long-term project you have to

maintain the discipline and stay

motivated. Especially with a

physically engaging goal such as

long-distance running it is

important to have the desire to

succeed. You are bound to have

ups and downs through your

experience. This is especially the

case with running because it is

quite repetitive and it gets boringa lot easier than many other

sports. The times when you are

feeling down and cant get

motivated there are some

methods to re-energize yourself and get out there for your next run. These next few

points will explain how you can get back your motivation when you most need it.

Why do YOU Run?

Every once in a while it is a good idea to question your motive for running in thefirst place (Landry, Greg Top 7 Keys to Motivation for Exercise). This was

something that especially helped me as I found out why I really wanted to run

instead of just doing it for a project. It can be a challenge for individuals to find

their true purpose but once found, it will lead to a more pleasant and effective

running experience.

Run with a FriendWhen running does get boring or you just cant get yourself out of the door it is

always good to have a friend (Hamilton, Tish. Closing the Gap). If you are about

to give up and you cant run anymore your running partner will be there tomotivate you to keep on going. This works in both directions as people have bad

and good days and it is always good to have someone to help you through the

rough patches. When you are running with a partner you will also be more likely to

exercise more often because you have specific times when you have to be there.

There are many advantages to running with someone and it doesnt even have to

be someone from your own species, it could also be a pet; such as a dog. From

personal experience I can say that when I ran with my dog I had a very quick

pace throughout and I kept consistent and it was a very enjoyable experience as

you can share your accomplishment with someone else.

Colla sed Runner Durin Race. Di ital Ima e. .


7/31

7

Set Goals & Keep Track of Your ProgressThis is another great method that you can use to

stay motivated by constantly having something

to compare yourself to. This method works

particularly well if you are, like myself, verycompetitive. These goals could include running

for an hour straight or doing a distance to a

certain time. Keeping track of how you are

progressing and fulfilling your goals will give you

a sense of accomplishment and allow you to

keep training with motivation.

Join a RaceJoining races will give you an entirely different

experience with the competition and themasses of people there. Joining a race will also

give you an idea of where you are in

comparison to others, something that might

motivate you. A race is especially good

because when you are feeling down, you go

out for the run and perform as youd like, there

is a feel of satisfaction and accomplishment

that exterminates the lack of motivation.

Introduce Variety to your RunsYour motivation often wavers when you are getting bored but there is a simple

method to change up your running such as the

following:

Running Routes

There are many options besides running on plain

concrete beside the car-infested roads that will

introduce some variety. Taking different routes

will supply a sufficient amount of variety andshould keep you looking forward to the runs.

Nature

Running in nature can also be a motivation, as

you feel fresher. Running in nature is also

beneficial as the ground doesnt present the

same amount of impact on your joints as the

pavement.

(Women Running. Digital Image)

(Kupricka Run. Digital Image.)


8/31

8

Obstacle Courses

This is a great variation to running as you get out into nature and every once in a

while you stop, change up your exercise and have to complete the instructions

presented through the course.

Alternate Training

You can always change up your running by doing some alternative training such

as swimming, cycling, hill training and altitude training. These forms of exercise

provide for a good workout and will help build endurance and technique to make

you an even better runner.

How Motivation affects usMotivation and happiness are extremely crucial factors for all runners. Simply put; if

you do not enjoy what you are doing then you wont do it. That is not to say that if

it gets tough you should simply not do. Ultimately that is where motivation steps in,

which should be the factor that keeps you going. If you are forcing yourself to do

something every day and cannot find a reason to keep on going then you are

probably not going to continue. That is not to say that some days you will not lack

motivation because most likely you will, but that is when you find out why you are

truly doing what you are doing. It was an inspiring moment for me when my knee

injury was returning, my calf was cramping, I had no water left and there were still

6 kilometres to go, 2.5 of which were uphill. I found my motivation in wanting to

prove to myself that I could do anything when I set my mind to it. It was then that I

also realised that when I had complete control of my mind and I was focused, my

body naturally seemed to follow and so I did the last 6 kilometres and came home

a much more determined runner. It is up to individuals to find his or her motivation,

which will drive them to accomplish what they thought, was impossible.

There is no designated correct reason to have started running or specific

motivating topic for each person. A big part of the running is really to identify

yourself and your strengths and weaknesses but also finding the joy and motivation

in order to achieve your goal.


9/31

9

History of Running

Man has been running since he

adapted and transferred from

walking upon all fours to bipedalism.

It is open for discussion, whether the

fact that man developed a running

technique whilst on two legs is the

largest reason that we are the

civilised and effective species we

are today. Running enabled us to

hunt effectively and rise to become

a dangerous predator. Although weare not a very strong race we were

able to use our running skills and our

minds to outsmart and outrun prey.

Our whole anatomy changed to

make us great long-distance runners,

which eventually gave us the

advantage that is easily forgotten in todays modern society. Running went from

being a vital tool in the humans hunting arsenal, before tools were invented, to

becoming a sport and then as it mainly is today; a hobby. Without running the

human race would never have risen to the state, which it is at now.

Back when the early humans hunted they had no advantages over the animals,

they hunted except endurance and intelligence (The Human Spark | Running =Big Brains? | PBS- YouTube). Both of these features allowed us to survive as a race

and these traits have been passed on, however they are not as necessary as they

were then.

Running was by no means a sport as it is today, but a job just like any today in

order to provide not only for your family but your whole society. Our bodies

adapted as our hips became flexible, the tendons in our legs longer and anextension of our shoulder that allowed for a more effective running technique.

Humans are ridiculous sprinters when compared to other animals, but in our case

that is not what our bodies were designed for, our tendons and ligaments

adapted to absorb the force and to work like springs over long distances.

Running remained important for millennia, however, with the use of tools, running

long distances until the animal lay down out of exhaustion was not necessary. So

the art of hunting became easier as one had only to get close to the prey andthen throw a well aimed rock or a form of early spear (Joyce, "Armed And Deadly:

Shoulder, Weapons Key To Hunt: NPR"). In the worst-case scenario the hunters

(Hunting Cave Art. Digital Image.)


10/31

10

would miss however the same tactics, which were formed, to tire out the animal

could still be used if other methods were inapplicable. However running became

excruciatingly important as early civilisations formed as the runner would be the

messengers and the scouts and proved to be a valuable asset to any army looking

to gain an advantage over their opposition. The better runner and the betterconditioning you had, the better scout you would be and so running found its way

back to significance.

Running as a competition has only been traced

back to the mid 1800s BCE however it is unknown

whether it may have started before. Assuming

that the 1800s BCE were the first running

competitions it became a sport in which it was

decided who was the best runner so running was

obviously still of importance at that point. Fast-forward around one thousand years and that

was when the first Olympic Games have been

recorded and at that point it was a long

distance run in a loop which led back to the host

city of the Games. The distances varied,

however the distance we know today originated

from a messenger who ran roughly 40 kilometres

before collapsing and dying, having delivered

his message. Today, this distance is called a

marathon. Track running has since then becomeincreasingly more popular, especially in the last

century (Grazian, "The History of Running Track").

Running became less and less important as humans stated to focus on more

theoretical ideas and not on the sole idea of survival. Through the ages running

didnt really have any importance any longer however within the last century it

has sprung up once more. Now there are countless marathons, ultra marathons,

half marathons, 10-K etc. to take part in. However running has not returnedbecause it is extremely important, but because it is a test to physical endurance

and an enjoyable hobby for many.

Running has evolved from the beginning when it was vital to our survival to what it

is now; a hobby. Without the ability to run the human race would never have

developed and reached the top of the food chain and prosper. I believe it is

important to understand why it is that we run and how it has developed to the

sport it is today, as to more thoroughly appreciate a main factor which allows us all

to live.

(Patrick Makau. Digital Image.)


11/31

11

Why do we Exercise?

Something that occurred to me at the beginning of my running experience is why

people even exercise at all? Why put yourself through strenuous activity that may

injure you? I have found that many people do it for various reasons like wanting to

live a longer and healthier life, some do it for the sense of accomplishment and

some even do it under the pressure of advertisement and doctor advice. That is

not to say that the pressure is of the wrong kind because there have been multiple

experiments conducted to prove that exercise really does help you. Over the past

few decades health has been of a rising concern for people around the world

and therefore many have started to exercise in response, for various reasons.

Health AwarenessThrough research, one thing that has

become apparent is that maintaining a

healthy lifestyle is, in fact a luxury. This was

not a luxury we were concerned about

until the late 20th century. People began to

think about what they were doing and

what the consequences of that may be. In

previous years people had much more

important things to take care of but

humans then decided to tackle anotherproblem. In 1964 an American doctor first

announced the effects of tobacco on

your health (Bodwen et al., "The State of

Knowledge Regarding Tobacco Harm,

1920-1964: Industry and Public Health

Service Perspectives"). This was one of the

first examples where professionals began

to establish an interest for healthy habits of

the population. Now there are countless

specifications as what to do and what notto do. Exercise is one of the main things

promoted as it is definitively proved that

this largely has a positive effect on the

people to complete the requirement. With

this awareness, that most of us have lived

with since we were young, it is bound to

have an impact and we start to think more and more about what we do and how

it may affect our health.

(Middle-Aged Man. Digital Image.)


12/31

12

Fitness and AccomplishmentThough the government may have a large effect, many people also exercise to

satisfy their sense of accomplishment. Some people do it as a profession and

dedicate their life to getting in the best shape possible and competing. However

the vast majority of people exercise as a hobby. The whole point of doing a hobbyis that it is something you enjoy and something that stimulates you physically as

well. Our bodies were made to move so to constantly sit down and work is against

our very own genetic code written by our ancestors. Being fit is something of value

these days as people in shape stand and are generally very happy with

themselves. They hereby appear calm and happy, which people will try to imitate.

Many people exercise to become more fit and athletic and some people do it for

sport or competiveness and either one of these is a strong motivator that keeps

people going when things get difficult as you are doing it of your own accord.

Despite the many health benefits that come with regular cardiovascular exercise,

such as running, a U.S. Health survey in 2010 suggested that 40 % of the U.S.population do not exercise regularly and a staggering 20% smoke.( Hellmich,

Nanci. "U.S. Health Survey: Too Few Exercise, Too Many Smoke - USATODAY.com.")

Stress and AppearanceRunning has been proven as a great stress reliever but not only does it help you on

the inside but it also improves your appearance according to modern critics. The

desired body these days is a lean, low-fat body and exercise is crucial to that.

People who are overweight or maybe are not naturally lean feel pressured to

become thinner. This can lead to anorexia and other eating disorders however itgenerally has a good effect on people who are headed down an unhealthy path

to turn around and change. This has also proven to be a great motivator and

people they really want to change their appearance as they are happier with

themselves and seem more relaxed and healthy. Stress is also a common problem

in these times that many adults and adolescents fight against and exercise has

proven to be the perfect remedy (Scott, Elizabeth. "Exercise and Stress Relief -How

To Relieve Stress with Exercise."). When you are out there moving around it is all you

are focusing on and being around other people will have a positive impact and

make you think about things from other perspectives by distancing yourself.

Exercise is crucial to both our mental and physical health and that is also whyexercise is promoted and performed to such an extent.


13/31

13

Methods & Principles of Training:

How to TrainThe best way to achieve your athletic goal is to be organised and set specific

goals and to follow a specific schedule. Principles and methods of training are a

set of definitions, which allows you to understand which method is the best in

which to train, according to your own body. The method of training is basically

choosing an area in which you want to specify your training towards. Once the

methods are in place then the principles can be introduced, which is the way in

which you progress and perform your workouts. There are many different

anagrams that are associated with these with outline the definition of thesemethods and principles of training. With the help of methods and principles of

training it will be easier to make a training programme which allows you to

complete your goal.

Principles of Training

SPORTAnagram

Specificity - This centres around matching your training to the goal you are hoping

to achieve and the activity you will be doing.

Progression - The gradual process of making the body work harder to keepdeveloping. The muscles automatically adapt once they are stressed and so you

need to progress. Progression is also a balance between doing things too fast and

too slow. A too fast progression will most likely lead to injury and a too slow

progression will not lead to the desired results.

Overload - Making the body work harder and harder continuously, howeverwithout overloading the body. On the other hand, when the body is not pushed, it

will not feel the need to adapt and therefore you will not improve physically.

ReversibilityOnce the body is not challenged regularly it also re-adapts as themuscle built is then rendered useless, so the body will get rid of it. This means that

even if you have trained for a long time toward your goal you still have to maintain

a steady programme to keep the gains.

TediumThis is when an activity becomes boring which is also a decisive factor aswhen you are bored you probably wont do something, especially if it is repeated

over days or weeks.


14/31

14

(BBC - GCSE Bitesize: Principles of Training.)

Homeostasis & FITT

Homeostasis is linked into the Progression and Overload and as is the FITTanagram. Homeostasis is the process through which the body adapts do the

training it is going through in order to better cope with the stress it is put under.

Perspiration is also an act of homeostasis as the body adapts to heating and so to

cool down it releases water. Homeostasis is extremely helpful when working toward

a goal as it allows you to keep on getting stronger by doing the activities. (Tucker,

Dugas, and Fitzgerald, The Runner's Body: How the Latest Exercise Science Can

Help You Run Stronger, Longer, and Faster)

The FITTanagram is a series of ways in which you can progress and overload your

fitness programme. With these four methods it is then also easier to adapt yourprogramme to what type of training would benefit your activity best. For example

if you are running then you might want to consider changing the Time of your run

as running is based around aerobic endurance.

FrequencyIncreasing the amount of sessions you are doing or the repetitions youare performing for each exercise.

IntensityWorking harder during the session, which can be measured with a HeatRate Monitor.

TypeChanging the type of training to match the goal you want to achieve.TimeAltering the duration of your session to make it harder.

(Waehner, Paige. "F.I.T.T. Principle Definition for Exercise.")

Methods of TrainingThe methods of training is deciding which area of your fitness you would like to

improve. There are two main categories and then many minor ones. The major two

are anaerobic and aerobic exercise. Anaerobic exercise is training when the

muscles do not require oxygen and aerobic exercise would be when the muscles

do require it. An example of aerobic exercise would be running or biking when you

are generally going at around 60% of your maximum threshold (BBC - GCSE

Bitesize: Methods of Training). Whereas, weight training or circuit training mainly

focuses on higher intensity but less amount of time is used. There are countless

others such as flexibility training, strength training, circuit training etc. These

methods help to specify exactly what training you require improving within your

designated goal area.


15/31

15

Stress and AdaptationIn many ways the human body is

a marvel. We have developed

from single celled bacteria in to

an extremely complex organism,which is different from any other

on this planet. As the human

body evolved it was also put

under a lot of stress for example

when our ancestors were hunting.

They would hunt for hours on end

and so their bodies adapted.

They developed muscles so the

motion of running could become easier and their cardiovascular system

strengthened so that we would not tire as easily as the animals we were hunting.Over millennia our bodies have gradually evolved to be more efficient however

adaptation also plays a major role in a more short-term use.

When the body starts exercising it goes into an Alarmstage (Stage A) where the

body either adapts or it worsens as stress is applied. Which way you go entirely

depends on the intensity of the stress, which is presented to the body. If the

intensity is of a reasonable level the body will adapt and become better at the

exercise it is performing and then keep improving (Stage B). That is until the

exhaustion stage comes to a point where the body cannot keep adapting

because has no energy left (Stage C)(Tucker, Dugas, and Fitzgerald, The Runner'sBody: How the Latest Exercise Science Can Help You Run Stronger, Longer, and

Faster). An excessive amount of time spent in the exhaustion stage without time for

recovery could lead to severe injury or illness.

(Stress & Adaptation Graph. Digital Image)


16/31

16

Diet

When executing any exercise programme it is important to watch your diet so you

can yield the maximum improvements from your workouts. The quality of food that

a runner eats is of paramount importance and directly reflects on how they

eventually perform (Fitzgerald, Racing Weight). You must control and record what

you eat in order to know if you are getting the correct nutrients from your food as

well. Finding what nutrients you need on which days very important too though.

The goal for a runner is to become as lean as possible in the short period of time

that they are training. Guiding your body towards the optimal weight helps you

become as efficient as possible. You can train as much as you want, however

without a proper diet you will not achieve the results you are aiming for.

Varied DietOne of the core lessons in managing your diet is to change things up and not get

stuck on the same repetitive meal. There are many suggestions as to how people

recommend your diet is split between nutrients. The most common is; around 70%

carbohydrates, 10% fat and 15 % protein. With a varied diet, minerals and vitamins

should fill the last five per cent among other things. If you introduce variety into

your diet then you are likely to get all of the things that you need to go smoothly

through your training (Fitzgerald, Racing Weight).

Fat

Yes, fat. Though it may seem like the opposition of any endurance sport it is alsovital to your supply of energy. Studies have shown that the longer the event lasts,

the more fat the body is using for its energy (Fitzgerald, Racing Weight). That is why

that fat stores are so important, even if you are trying to become lean. However it

is also worthy of note that this fat should not come from processed foods but rather

from nuts and vegetables etc. Fruits are also useful because they have a high

glucose content that is stored as fat when not used.

ProteinProtein is an incredibly important

nutrient for recovery. After

exercise, you muscle fibres have

been torn and blood rushes back

to heal these tears. Protein will

make the healing process faster

and more effective

(Fitzgerald, Racing Weight).

Protein is quite easy to obtain,

through simple and relatively

cheap foods such as chicken,

turkey, lean beef etc. It is easy to

get fatty protein sources as well (Protein Rich Foods. Digital Image.)


17/31

17

though such as red meat. Despite all this protein is still only 15% of your diet and is

basically only used for recovery and so there is quite some flexibility in how you get

the protein. Protein is a vital component of runners diet and is important in the

recovery process that allows you to follow a tough training schedule.

CarbohydratesCarbohydrates are the fuel that your body relies on

when running. This nutrient takes up the vast majority of

your diet and rightly so. Without carbohydrates you

simply wouldnt be able to muster the energy to run

effectively. The reason why carbohydrates are

preferred from fat as an energy source is that it yields a

lot more energy per gram (Fitzgerald, Racing Weight).The best forms of carbohydrates that contain the most

energy is complex carbohydrates. You will have a lot

more long lasting energy if you receive complex

carbohydrates which can be found in foods such as;

wholegrain bread, pasta, rice, beans etc.

WaterWater is often neglected however when you are

exercising you lose a lot of fluids through sweat.

We sweat as an act of homeostasis as your body

attempts to cool your body and so lets go of

fluids. It is important to replace these lost fluids at

a reasonable pace following exercise. With

constantly enough fluids in your body, it will be

able to cool your body down when necessary

without dehydrating yourself.

Above all things in your diet, it is important to eat

varied and simply eat healthy. The main things

are to stay away from processed foods and

foods that are high in fat and sugar. You should

always load up on carbohydrates before

training and then consume again after so that

you still have energy. Protein is also necessary in order to recover after training so

that you are ready for the next day. These small changes to your diet could have

great results as your body has the right amount of correct nutrients to run on when

you are training.

(Sources of Carbohydrates.

Digital Image.)

(Health benefits of Water.Digital

Image)


18/31

18

Training Alternatives

Non

Impact TrainingThe whole idea behind training without putting

too much pressure on your joints is extremely

important. The days where you are training

without any impact are also the ones where

your body is recovering. However staying

active keeps you in shape and keeps your

endurance from slacking and it also changes

things up every once in a while. The three main

non-impact sports that I used were:

Cycling Swimming Walking

These three really helped to keep me active and in-shape for the half marathon.

This was my method to keep my endurance ascending and to make sure it was

not moving up and down so that I couldnt keep my consistency.

Altitude Training

Training in a high altitude is a method of trainingthat many athletes have adopted due its

endurance enhancing effects. It does not

directly enhance your endurance however it

increases the amount of oxygen that is

transported through your bloodstream.

Although getting to place with high altitude

may prove to be difficult to do regularly it is a

highly recommended way to improve your

training. The red blood cells carry the oxygen

that our muscles require when exercising butalso when they are recovering. However it takes around 4 weeks for these effects

to kick in and to affect your performance, which would mean staying in a place of

high altitude for that entire duration (Wilber, "BBC Sport - Altitude Training:Challenging Conventional Wisdom"). So even though altitude training is difficult to

do it is also one of the few where several reliable sources state scientific results.

One of the main improvements is your ability to recover faster. Now the trend is to

live high and train low in altitude. The adjustments that your body makes to living in

high altitude translate to more effective training in a lower altitude.

(Swimming. Digital Image)

(Hiking. Digital Image)


19/31

19

Hill TrainingHill training is a great way to push yourself mentally and physically and also to

improve your technique (Hanc, "How to Run Hills at Runner's World"). This is a quite

accessible alternate to running on flat ground because you can always runtowards hills and then also stray away from your run being very dull and boring. I

was lucky enough to have a couple of hundred meters of very steep ascent hill

directly behind my house and was able to go up there whenever I wanted to and

then perform the training I had created. One of the main reasons to do hill training

is really for the mental aspect as you are able to push yourself over a short period

of time and you feel stronger after that. It also adds some strain to your muscles

that a normal run does not provide, which means that normal running will probably

become slightly easier.

Training in SandTraining in sand gives you a completely

different feel for running and it also

develops your technique (Romanov,

"RUNNING ON SAND - Training With

Dr.Romanov"). I had the opportunity to go

running on a beach for about a week and

from experience I can say that it is a lot

harder than running on a firm surface. Due

to the softer nature of sand you dont really

have a firm footing that you can push off

from. This causes you to activate muscles in

your entire body that you usually dont use

while running, the stabilisers. I also noticed

that my stride seemed a lot more effective

once I returned to a firmer terrain.

Cross TrainingWhen talking about cross training it is often referring to any type of training done

for the sake of improving your running. This is training that should be done a coupleof times a week to improve your technique when running. The exercises to not

take a long time and help all the stabilising muscles to make your running more

efficient and with less chance of sustaining an injury. Specific Exercises are

presented in the following chapter

(Running in Sand. Digital Image)


20/31

20

Running Technique

Why is it important?Your running technique is of paramount importance to insure that you do not

injure yourself but it is also surprisingly individual. The aim of improving your

technique is to perfect your running posture and gait.

Running GaitYour running gait is practically the way you run and the way you are supposed to

run. Running gaits are very individual and depend on what foot type you are

which can be tested by making your foot wet and stepping on an area where you

can clearly see the outline of your foot such as a piece of paper or the bathroomtiles ("What Is My Running Gait"). There are also an increasing amount of sport

shops that will do a running gait analysis video for free as long as you buy a pair of

shoes as well.

After having done the wet foot test the results should be one of the following:

Over Pronator Neutral Under Pronator

Your running gait can be improved over time but it is also possible to buy custom

shoes, depending on your gait, although they are quite expensive.

Ways to improve your running techniqueThere are certain exercises that you can do if you want to improve your technique.

The whole reason behind doing this is to lessen your likelihood of sustaining an

injury while running which can often be the result of bad technique. These

exercises will improve the muscles that keep your running form tight, which

reduces your risk of injury. These exercises are often referred to as cross-training.

(Running Gait - 'Wet Foot Test' Results. Digital image)


21/31

21

Exercises:

Mainly you want to work your stabilisers in your legs and core in order to keep your

body upright, in the correct posture.

Oblique bridge Strengthens the often neglected core which is really ofparamount importance within your running gait.

(Oblique Bridge. Digital image.)

Lying Side raise strengthens the muscles around your hips to make sureyour energy is propelled forward and none is wasted on sideward motion.

(Side Raises. Digital image.)

Lying Hip AbductionIncreases your stability in the hips

(Hip Abduction. Digital image)


22/31

22

Cook Hip lift Embraces the core to stabilise the spine and stretches outyour hamstrings

(Cook Hip Lift. Digital image.)

Single Leg SquatStrengthens the quads for a more powerful stride

(Single Leg Squat Exercise. Digital image.)

The BridgeActivates your whole core and trains your body in stabilisation.

(Isometric Exercises - Plank Bridge. Digital

Image)


23/31

23

Plyometric SquatTrains your explosive power to improve your stride.

--

(Plyometrics Squat Jump. Digital image.)

(Fitzgerald, Brain Training for Runners: a Revolutionary New Training System to Improve Endurance,

Speed, Health, and Results)

InjuryRunners who over-train are especially susceptible to however anyone who runs is

at risk of receiving an injury while running. To start with it is always good to start your

program slow and then build up, giving your body time to adapt. (Fitzgerald, Brain

Training for Runners: a Revolutionary New Training System to Improve Endurance,

Speed, Health, and Results)

Cross training and other alternatives to training should also be considered as they

keep the body in shape but dont affect the joints and cause inju ry as much.

However if you have taken all the precautionary measures and still sustain an injury

you will probably have to go through rehabilitation, depending on the severity of

the injury. Ultimately though, improving your running technique is your best betagainst sustaining an injury.

YouthYoung adults who are aiming to complete a half marathon should be especially

cautious of injuries. Our bodies are still developing and because of that, if you

sustain an injury then it may be a lot more devastating than if an adult had done

the same. It is also important to follow your schedule exactly. Due to our age we

can easily put too much pressure on the joints, which could cause long-term

damage. It is therefore especially important as adolescents to include the non-


24/31

24

impact variation of training. Basically it is important to listen to your body and know

when to train and when not to, in order to achieve optimal results, without causing

yourself any harm.

Barefoot RunningBarefoot running is a brand new theory

that takes us back to our ancient running

equipment. The theory behind barefoot

running is that through evolution our

whole body evolved to run efficiently

without the padding supplied in modern

running shoes (Lieberman, Daniel. "The

Barefoot Professor."). The people behind

the theory also claim that runningbarefoot will tighten up your form when

running. The reasoning behind this is quite

logical.

The reason behind running with padding

is to eliminate pain and injury that

originates from pounding on the surface

repetitively. The pain occurs when you

are landing with your heel first. When you

land on the heel the shock is directlytransferred to your knees, hips and lower

back instead of being absorbed by the

foot. The foot can absorb the shock

when you land on the mid-foot or on the

ball of your foot and this is how the

human anatomy developed to run

without hurting ourselves. Our physiology

evolved biomechanically to run without

the aid of cushioning for our feet and so,

in fact, running with shoes might not be the best option (Amy Cortose, WigglingTheir Toes at the Shoe Giants). The ironic thing is that although the padding is

supposed to be aiding you and your health it actually does the opposite because

it allows you to run with bad form without realising it.

Running barefoot allows you to feel when something is hurting as you are running

and will therefore force you to change it. This means that if you are heel striking

then it will begin to hurt your heel, knees, hips and lower back and you will most

likely alter your form to reduce the impact. The advice given to those who do start

barefoot running is to start slow and on a slightly softer terrain than usual in order to

give your feet and calves time to adjust. Running on the balls of your feet and your

(Barefoot Running. Digital image)


25/31

25

mid-foot put a lot of pressure on your calf and if you dont take it easy to start with

it may result in some serious injuries or painful cramps. Barefoot running advocates

have also conducted some research supporting their point of view,

Research has shown that wearing shoes to exercise takes more energy, and that barefootrunners use about 4% less oxygen (Parker-Pope, Is Barefoot Better?)

Although the theory is that the less

material the better Vibram has

created a new branch of shoes for this

type of running, Vibram FiveFingers

("VIBRAM FiveFingers Europe")They are

basically a skin-tight protective layer

for your feet that provide the exact

safety without compromising thebarefoot experience.

Barefoot running is still a new topic and

there is very little conclusive data that

supports this argument. Sports scientists

and doctors are currently in the

process of conducting experiments

that may resolve some of the criticism

surrounding the topic. Barefoot running

is a great alternative if you are lookingto change things up in your training

and improve your technique.

(Running in Vibram FiveFingers. Digitalimage.)


26/31

26

My Training Schedule

("Runner's World Personal Trainer." TrainingPeaks.com.)

* All distances are in kilometers

Rest -These days should be designated to recovering from your runs.

NonImpact / Rest Days - These days should either be used to recover if you are

feeling burned out or doing one of the training alternatives mentioned before.

This training schedule is only meant as a guide and it is encouraged to make slight

changes so that the training may better suit your lifestyle.

WeekMonday Tuesday Wednesday Thursday Friday Saturday Sunday

1 Rest 6.5 Non-Impact/

Rest

8 6.5 Rest 13

2 Rest 8 Non-Impact/

Rest

8 6.5 Rest 13

3 Rest 8 Non-Impact/

Rest

8 6.5 Rest 15

4 Rest 8 Non-Impact

Rest

10 6.5 Rest 15

5 Rest 8 5 6.5 6.5 Rest 8

6 Rest 8 NonImpact

Rest

10 6.5 Rest 15

7 Rest 5 5 10 5 Rest 18

8 Rest 5 5 11 6.5 Rest 21

9 Rest 5 5 8 5 Rest 18

10 Rest 5 5 8 5 Rest 22.5 RACE DAY


27/31

27

Closing Comments

Running is an ancient sport however it has survived to make an impact on our lives.

As with any commitment, the half-marathon pushes you to improve yourself. All of

the factors included should be seriously considered when creating your own

schedule as they have helped me a great deal. With them you should be able to

create a schedule that will push you to achieving your goal of running a half-

marathon Enjoy your training, run safe and remember what motivates you.


28/31

28

Works CitedThe Barefoot Professor: by Nature Video - YouTube. Dir. Daniel Lieberman. Perf. Daniel

Lieberman. YouTube - Broadcast Yourself. Nature Video Channel, 27 Jan. 2010.

Web. 16 Nov. 2011.

"BBC - GCSE Bitesize: Methods of Training." BBC - Homepage. British Broadcasting

Corporation. Web. 14 Oct. 2011.

"BBC - GCSE Bitesize: Principles of Training." BBC - Homepage. British Broadcasting

Corporation. Web. 14 Oct. 2011.

Bodwen, Sue, Steven Duffy, Martin Forster, Mark Rodgers, and Martin Walsh. "The State of

Knowledge Regarding Tobacco Harm, 1920-1964: Industry and Public Health

Service Perspectives." York.ac.uk. University of York, 7 Dec. 2006. Web. 5 Oct. 2011.

Cortose, Amy. "Wiggling Their Toes at the Shoe Giants." The New York Times - Breaking

News, World News & Multimedia. New York Times Company, 29 Aug. 2009. Web. 15

Nov. 2011.

Fitzgerald, Matt. Brain Training for Runners: a Revolutionary New Training System to

Improve Endurance, Speed, Health, and Results. New York: New American Library,

2007. Print.

Fitzgerald, Matt. Racing Weight. Boulder, CO: VeloPress, 2009. Print.

Grazian, Robert. "The History of Running Track." Enzinearticles.com. Enzine Articles, 10

Sept. 2008. Web. 26 Sept. 2011.

Hamilton, Tish. "Running Buddies Close the Gap - Runner's World." Runner's World: Running

Shoes, Marathon Training, Racing. Rodale Inc., Sept. 2011. Web. 21 Oct. 2011.

Hanc, John. "How to Run Hills at Runner's World." Runner's World: Running Shoes,Marathon Training, Racing. Rodale Inc., July 2010. Web. 04 Dec. 2011.

Hellmich, Nanci. "U.S. Health Survey: Too Few Exercise, Too Many Smoke -

USATODAY.com." News, Travel, Weather, Entertainment, Sports, Technology, U.S. &

World - USATODAY.com. USA Today, 17 Mar. 2010. Web. 4 Oct. 2011.

The Human Spark | Running = Big Brains? | PBS- YouTube. Perf. Alan Alda and Dan

Lieberman. YouTube - Broadcast Yourself. Public Broadcasting Service, 25 Sept.

2009. Web. 25 Sept. 2011.


29/31

29

Joyce, Christopher. "Armed And Deadly: Shoulder, Weapons Key To Hunt : NPR." NPR :

National Public Radio : News & Analysis, World, US, Music & Arts : NPR. National

Public Radio, 2 Aug. 2010. Web. 25 Sept. 2011.

Landry, Greg. "Top 7 Keys To Motivation For Exercise!" Storesonlinepro.com. Crexendo Inc.

Web. 21 Oct. 2011.

Parker-Pope, Tara. "Running Shoeless May Be Better - WSJ.com." Business News &

Financial News - The Wall Street Journal - Wsj.com. Dow Jones & Company, Inc., 6

June 2006. Web. 04 Dec. 2011.

Romanov, Dr. "RUNNING ON SAND - Training With Dr. Romanov." Pose Running, Pose

Cycling, Pose Swimming and Other Sport Techniques Taught through the PoseMethod. Pose Tech Corporation, 19 Dec. 2006. Web. 03 Nov. 2011.

"Runner's World Personal Trainer." TrainingPeaks.com. Training Peaks. Web. Summer 2011.

Scott, Elizabeth. "Exercise and Stress Relief -How To Relieve Stress with Exercise." Stress and

Stress Management - Causes, Symptoms, Stress Relief Tips and Stress Tests. New

York Times Company, 15 Aug. 2011. Web. 4 Oct. 2011.

Tucker, Ross, Jonathan Dugas, and Matt Fitzgerald. The Runner's Body: How the Latest

Exercise Science Can Help You Run Stronger, Longer, and Faster. Emmaus, PA:

Rodale, 2009. Print.

"VIBRAM FiveFingers Europe." Fivefingers Barefoot Shoes | Vibram. Web. 16 Nov. 2011.

.

Waehner, Paige. "F.I.T.T. Principle Definition for Exercise." Exercise - Get Weight Loss

Advice, Cardio and Strength Training Workouts, Information on How to Get Started

and More. New York Times Company, 16 Oct. 2007. Web. 14 Oct. 2011.

"What Is My Running Gait." [Exercise, Diet and Fitness - FitFAQs.co.uk]. Web. 16 Nov. 2011.

.

Wilber, Randall L. "BBC Sport - Altitude Training: Challenging Conventional Wisdom." BBC

News - Home. British Broadcasting Corporation, 24 Mar. 2011. Web. 04 Dec. 2011.


30/31

30

Images

Barefoot Running. Digital image. RunBlogger.com. Web. 17 Oct. 2011.

.

Collapsed Runner During Race. Digital image. Stuff.co.nz. Web. 26 Oct. 2011.

.

Cook Hip Lift. Digital image. The Running Fat Guy. Web. 16 Nov. 2011.

.

Health Benefits of Water. Digital image. HealthDaddy.com. Web. 17 Oct. 2011.

.

Hiking. Digital image. Personal.psu.edu. Web. 29 Dec. 2011.

.

Hip Abduction. Digital image. Direct Healthcare International. Web. 16 Nov. 2011.

.

Hunting Cave Art from Lascaux Cave in France. Digital image. Heritage Key. Web. 26

Nov. 2011. .

Isometric Exercises - Plank Bridge. Digital image. Sport Fitness Advisor. Web. 16 Nov. 2011.

.

Kupricka Run. Digital image. Running Times. Web. 26 Oct. 2011.

.

Middle-Aged Man Wins a Marathon. Digital image. WellSphere. Remedy Health Media.

Web. 17 Oct. 2011. .

Oblique Bridge. Digital image. The Running Fat Guy. Web. 16 Nov. 2011.

.

Patrick Makau. Digital image. Nternational Association of Athletics Federations. Web. 4

Oct. 2011. .

Plyometrics Squat Jump. Digital image. Sport Fitness Advisor. Web. 16 Nov. 2011.

.


31/31

Protein Rich Foods. Digital image. EffectiveExerciseTips.com. Web. 18 Oct. 2011.

.

"Runner's World Personal Trainer." TrainingPeaks.com. Runner's World. Web. Summer 2011.

Running. Digital image. Root Article. Web. 13 Nov. 2011. .

Running Gait - 'Wet Foot Test' Results. Digital image. Web. 16 Nov. 2011.

.

Running in Sand. Digital image. DreamViews.com. Web. 29 Dec. 2011.

.Running in Vibram FiveFingers. Digital image. BirthdayShoes.com. Web. 17 Oct. 2011.

.

Running Women. Digital image. Lite Montgomery. Web. 26 Oct. 2011.

.

Side Raises. Digital image. Physioadvisor. Web. 16 Nov. 2011.

.

Single Leg Squat Exercise. Digital image. WellSphere. Web. 16 Nov. 2011.

.

Sources of Carbohydrates. Digital image. Wikipedia.org. Web. 17 Oct. 2011.

.

Stress and Adaptation Graph. Digital image. VirtualCurriculum.com. Web. 29 Dec. 2011.

.

Swimming. Digital image.Manish Kamdar's Blog. Web. 26 Nov. 2011.

.

personal project product -printing copy

Documents