Though I’ve written many serious pieces for The Crescent Magazine, this piece will be informal and, as the title suggests, all about running. With 48 million Americans participating in the sport in 2023, as reported by Statista, now is the best time to jump into the exciting sport of long-distance running. From the first step on the road to the first toe over the start line, this beginner’s guide to all the basics will provide useful information from someone who’s been competing in the sport recreationally for the last decade.
Electrolytes: These are the basic ingredients every runner needs to stay hydrated and energy-fueled over long distances. More than what’s found in a bottle of water, electrolytes include magnesium, calcium, and sodium among others. Popular brands include LMNT, Liquid I.V., and Nuun.
Carbs: Carbohydrates are a runner’s best friend. They’re processed by the body and stored in muscles as glycogen, an energy source that can be easily accessed during runs to prevent fatigue and increase stamina. A popular pre-race tradition for some is a “carbo-load” in which one devours pounds of pasta, or another dense carb source, in preparation for the next day’s competition.
Trainers and Super Shoes: The first is your average tennis shoe. These are sold by a multitude of brands from Nike to Saucony and are used for everyday runs and workouts on the roads or track. The second is a major upgrade. These new-and-improved racing shoes have double the speed capacity by way of lightweight, carbon fiber plates in their soles. The top shoe brands each have their version: Nike’s Alphaflys, Saucony’s Endorphin Elites, or Adidas’ Adizero Adios Pro to name a few. If you see someone rocking the neon super shoes, you know you’re in for a tough competition.
The 5k: The K is for kilometers and is equal to 3.1 miles. This is the first in a lineup of road racing distances including the 10k (6.2 miles) and the half-marathon (13.1 miles). 5k’s are the best way to dip your toes into the sport and join a community of runners from around the world. They’re often held in local parks as charity fundraisers, as festive jaunts around Christmas time, or on a scorching 4th of July weekend. You can sign up for one almost anywhere, and a little friendly competition is always encouraged.
The Marathon: A few steps up the ladder of distance running, this race is not for newbie runners. The name itself comes from the Greek legend of a wartime messenger who ran from the city of Marathon to Athens, announced his message, and then died from exhaustion. The modern-day marathon feels much like that legend. Runners compete over 26.2 miles to the point where all of their fuel stores have been depleted, and they must actively consume calories and carbs on the course. These races can take anywhere from 2 to 4 to even 7 hours for some, but the grueling distance is worth it for the bragging rights.
The Ultramarathon: The final rung, and the most terrifying, this race is any distance over a marathon. Popular choices include 50k’s, 100k’s, 100 milers, and even some exceeding 200. In these races, it doesn’t matter if you’re running, walking, or crawling to the finish. Sometimes taking place in the great outdoors (The Leadville Trail 100 Run for one) or as predetermined loops of 4-5 miles known as a backyard ultra, these races are killers. It takes a certain type of person to run an ultramarathon, and the feat is accomplished by very few.
PR/PB: This one is pretty simple. PR is your “personal record” and another way of saying the same thing is PB which is your “personal best.” Which term you use depends on personal preference, but once you begin running you’ll hopefully begin to cut down your PR/PB with each race.
Pacing: This is how you know the speed you’re going regardless of the effort. With a watch (Garmin, Corros, or Apple are popular brands) you can time your runs and receive instant feedback on your minute-per-mile or kilometer pace. To put this into perspective, a 4-minute/mile is the elite level, an 8-minute/mile is an average pace for recreational runners, and a 12-minute/mile or longer is reserved for joggers and/or walkers. As your running ability increases so does the ease at which you can run quicker paces.
Tempo: The pace you could hold for probably an hour. You should be able to talk, but only 3-4 words at a time. These are good to do once or twice a week as a way to increase the efficiency at which your body uses oxygen. Doing a shorter tempo run at your 5k, 10k, or half marathon pace can easily be worked into any training plan.
Easy: Should exist but rarely does. This run consists of a slow, conversational pace that allows you to recover from previous workouts. Though most runners put this vital part of training to the side, it is a necessity for anyone looking to seriously compete.
Speed Work: These can include lactate threshold sets where you run to the point where your body uses lactic acid to produce energy instead of oxygen which, as it sounds, can be pretty painful. They can also include a specific interval or lactate threshold distance that gets repeated multiple times known as a simple repeat. This is what every runner’s talking about when they say, “My sport is your sport’s punishment.”
Long Run: Typically, these are anywhere from 20-35% of your weekly mileage. This is also the most crucial part of your training, especially if you’re a marathoner. The only way to work up to the whopping 26.2 miles of the marathon distance is to get out on the road and run. Longer runs can be easier with some short, tempo intervals to spice things up.
Bulking: You may be eating thousands of calories a day, but you’ll just sweat it right off during the next day’s run. To see an example, look at elite runner Ryan Hall’s transformation after his exit from the running world.
Upper Body: When you’re in the weight room—though on those rare occasions—bench press, triceps extensions, and dumbbell curls aren’t really what you’re looking for. Move over to that squat rack and give it a try.
Sympathy: Very little to be found. After all, you chose this sport, didn’t you?
That’s all there is to it; a no-frills, definition-style guide to the basics of running. If you’re not convinced to pick up the sport, at the very least I hope you’ve grown an appreciation for the work and pain that runners leave on the course. If you have any prevailing questions, do your research. There are hundreds of running blogs and resources to choose from, and you’ll find no lack of information.
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