FetchEveryone Common Sense (FECS)

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An article that everyone should read. If you can help with ideas, advice or in any other way support the sentiments herein then feel free to do so. Join the FECS group and contribute to the FECS thread.

This article is owned by HappyG(rrr)

This article is dedicated to people who are committed to training and helping people to train in a responsible, sensible manner and creating an environment on here for runners that will encourage people to train in a way that will help to reduce the risk of personal injury and increase the enjoyment of running, the sport we all love so much. You don't have to be a coach and you don't have to be a 'seasoned' runner. All that matters is that you agree with the ideals set out here in the FetchEveryone Common Sense Guidlines set out here below:
1. You are responsible for your own body. Listen to it. Your coach is *not* responsible for your body!
2. Listen to good advice, but see #1
3. A training plan is a guide, not a dictator. See #1 & #2
4. Running should be fun so why put yourself through a punishing training regime to do something you don't really want to do?
5. Being inspired to progress and do well with your running is good. Allowing it to make you prematurely reach for goals you aren't ready for is quite a different kettle of fish (not good). See #1-4
6. Don't do a race just because you don't want to lose face with friends or whatever. See #1-5
The guidelines were thought of by LizzieLou, I slightly altered number 5 to make it read a little better.
If you see people on Fetch who are in need of advice or maybe need help in making a decision with regard to training and racing then it may help to refer them to this article because it will contain the collective wisdom of FetchEveryone on all things to do with running and how to get the best out of it without hurting yourself.
If you think of something that will help then please feel free to put it in here.
Just a little thought... It seems to be fashionable to listen to music whilst running (just because you now can!). I sometimes think its better just to listen to what your body is telling you, whilst you run. The peace and quiet helps to concentrate on running efficiently (Cabletow's super article), identifying any unusual aches and pains before they become too serious, and develop into injuries that prevent us running. Summary:Listen to your body, not music.... for a change, you might find it 'works'. (Joggerbaz)

Build a Base

To start with you need to build a base. If you are a seasoned runner you will know what we mean. If you are new to running then base building means encouraging the body to adapt to distance running by increasing aerobic efficiency mainly. This involves the development of mitochondria and adaptations of teh cardivascular system that take place by running for increasing periods of time at an easy pace. These changes are not encouraged by fast running. However, once you are beginning to adapt to distance running then you naturally get faster for a given effort even without speed work.
This document although maybe a little advanced for some does get across the importance of building a good base. this is one method of many but the basic message is do plenty of slow running buidling the time spent runnning gradually. It is generally advised that an increase by 10% per week in miles or training volume is plenty especially for beginners.
Link (roll over me to see where I go)
Link (roll over me to see where I go)
Avoid Running One Pace

It is all too easy to get into a rut by always running at one pace. Interstingly a lot of peole who do this actually run too fast for themselves every time they run. However, running at one slow pace all the time can be just as bad. Experiment with pace, change it through a run. The body is good at adapting so if it gets used to one pace all the time it will find it hard to run any other pace. Simply put mix it up.
Either do progressively paced runs where you do the middle mile or section faster than teh beginning and end or do slightly faster runs to balance the slower ones through the week.
Think About How You Run

As Cabletow says, it isn't running that is bad for you, it is running badly that is bad for you. Think how you run and if you are plagued with niggles or injuries maybe investigate how to learn to run in such a way as to avoid injury and lessen the impact on your body?
Cabletow's article on efficient running is well worth a read.
Link (roll over me to see where I go)
Ask for Advice

If in doubt ask. There are many coaches and other experienced runners on Fetch who are only too pleased to help. Don't think you are on your own.

Master the Art of Running
An excellent book that will help you to understand how to use your body and how by just thinking about posture in everyday life how you can help to improve your running. Lots of very useful information, it's a must read.
Link (roll over me to see where I go)

This section contains useful resources to allow people to calculate what paces they should run at based on their ability. Other useful items will be added as and when thought about.
Running for Fitness
Link (roll over me to see where I go)
McMillan Running - go to the "Calculator"
Link (roll over me to see where I go)
Team Oregon
Link (roll over me to see where I go)

Recent Updates User Comments
Dec 2008 HappyG(rrr) Just put some headings on the calculators cos in Fetch you can't read the actual link. :-)G
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