The running bug is something that affects many people, often catching them unawares. One day, they are simply couch potatoes, the next they are donning their running shoes at every opportunity and hitting the streets for another training run.
The 40,000 participants who participated in the recent London Marathon have definitely caught the running bug. And despite putting their bodies through gruelling conditions, most will be back running within days of the event.
Whether you are a marathon running superstar or someone who likes the occasional challenge, most people, once they start running, find they are quickly hooked by the running bug.
Whether it is running on the treadmill in the gym, looking out across the busy day-to-day life on Parker’s Piece or tramping around the streets of Cambridge or doing the Park Run in the grounds of Wimpole Hall – running is an exercise that appeals to a whole variety of people.
Why run?
Running is an exercise that satisfies differing needs. For some people running is a means of getting fit, for others it is the way to lose weight. Some people like the competitive nature of running, others use it to achieve a state of relaxation. Whatever the outcome, there is a feeling you get when running that explains why so many people catch the running bug.
Unlike many ‘bugs’, the running bug is actually a friendly little thing. Running is good for you in a number of ways. It helps weight control, it improves your heart and lung health (cardiovascular fitness), it strengthens your muscles and helps improve or maintain bone density, it helps combat or prevent some illnesses and it releases serotonin or ‘feel good’ hormones.
Other, less obvious benefits to running
According to scientists from Cambridge University, runners are more likely to have greater stamina in every day activities, hence making better employees. They are also likely to be better thinkers, as the same bodily processes that help fuel the body efficiently also improves memory and learning.
This is all down to the production of one single protein, the estrogen-related receptor gamma (ERRy), which controls the release of energy to the muscles and the brain. The scientists say, become good at producing ERRy and your memory and your marathons should improve.
Beware the dangers of the running bug
Of course, there are always downsides to everything and running is no exception. Runners can pick up all manner of injuries relating to the steady pounding of their feet and legs. Damage to knees, hips and backs are all too frequent and most runners at some point will suffer an injury or varying degrees of seriousness. The best advice here is to vary your exercise so you are not simply grinding out the miles. Mix up your running sessions with some other activities such as cycling, circuits and weight training. Use yoga to improve your flexibility. Go swimming as an impact-free alternative.
Bearing all this in mind, here are three workouts which will give you some completely different running experiences.
Workout 1. For endurance
For this session you should have a clear idea of your current pace for running a mile.
– Run one mile easy / stretch
– Run one mile at 10 seconds above current mile pace
– Jog 2:00 minutes slow
– Run one mile at current mile pace
– Jog 2:00 minutes slow
Run one mile at 10 seconds faster than current mile pace
Jog 2:00 minutes slow
Run half a mile (800metres) at 15 seconds faster than current mile pace
Jog 2:00 minutes slow
Run half a mile at 15 seconds than current mile pace
– Cool down jog 5:00 minutes
Stretch
Workout 2. For power, speed and strength
For this session you need a hill that is long enough for you to run for up to 200 metres.
Run for 10 minutes easy/stretch
Run 200 metres up hill, three times at half pace.
Jog back recovery, no other break.
Run 200 metres up hill, three times at three-quarters pace
Jog back recovery.
Sprint 100 metres up hill, five times, full pace.
Jog back recovery after each sprint.
After five reps, rest and stretch for one minute.
Sprint 200 metres up hill, five times, full pace.
Jog back recovery after each sprint.
After five reps, rest and stretch for one minute.
Sprint 100 metres up hill, five times, full pace.
Jog back recovery after each sprint.
After five reps, rest and stretch for one minute.
Sprint 200 metres up hill, five times, full pace.
Jog back recovery after each sprint.
After five reps, rest and stretch for one minute.
Jog for 10 minutes as a cool down.
Workout 3. For recovery
Go for a ‘smell the roses’ run. This is much slower than your usual pace and is designed to give your body a chance to recover from the two previous sessions. Walk, jog, stride and run slowly for up to an hour but take your time to look around you, enjoy the scenery, revel in the fact you are moving freely and easily. If possible choose a route that is scenic. This is enjoyable running at its best.
