Next Step Running

Training never really ends for a distance runner. There are several different phases
throughout the year where the training changes. Generally, these phases are the same for
all distance runners.

The Base

This is by far the most important phase in a distance runner's training. At the same time
it is usually the part most often over-looked by young runners. It is important in the months
before the cross-country season to put in solid, consistant mileage week by week. It is good
to set a target weekly mileage goal and to gradually increase mileage until the goal is obtained.
Longer slower tempo runs are also beneficial in the base phase of training. A tempo run is a
sustained effort at some pace faster than the body is used to running.

Strength

In the weeks before the cross country season begins it is important to get the mind and body strong.
This usually means holding the mileage from the base phase, but now throw in some more strength type
workouts. Strength workouts are tempo runs, hill workouts, and any long intervals with short rest.
This phase will last long into the season.

Speed

The main purpose of speed work is to get the mind and body sharp for a big race. It is important to
set up training so that you peak at the big race. This is accomplished by decreasing mileage and
running speed workouts. Speed workouts consist mainly of shorter intervals with more rest.

Mental

With all of the training and mileage a runner puts in, it will never pay off if the runner is not
mentally tough on race day. It is the runner's challenge to overcome the pain that is inevitable
in a distance race. Things that can help a runner overcome pain are to stay positive, make race plans,
and to set goals.

I began running when I was 14 simply to improve my conditioning for soccer.
Quickly my cross training grew into a passion for racing. As a runner I am
constantly being asked "why do you run?" and I think the answer is deeper than
many expect. In an attempt to share insight into the sport and to share the type
of things a runner deals with I have listed some quotes below.

Quotes

"The man who can drive himself further once the effort gets painful is the man who will win" - Sir Roger Bannister

"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has
overcome while trying to succeed." - Booker T. Washington

"It hurts up to a point and then it doesn't get any worse." - Ann Trason

"Most people run a race to see who is fastest. I run a race to see who has the most guts." - Steve Prefontaine

"There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are
always open." - Nike

"Laziness is nothing more than the habit of resting before you get tired." - Jules Renard

"If you want to become the best runner you can be, start now. Don't spend the rest of your

life wondering if you can do it." - Priscilla Welch

References

If you do not want to take my word for it check out these running web pages. They offer everything
from how to begin running, motivational qoutes, training tips, to the best gear to run in.

Runner's World
New Runner
High School Runner
Womens-Running

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