Equipment:
A pair of running shoes and clothing appropriate for the weather are all you need. A pair shoes will cost anywhere from $40 to $120. Make sure you buy shoes that are the proper size. Feet have varied shapes (even on the same person). Running shoes also have different shapes. Visit your local running shoe store and assure yourself (by asking questions) that sales personnel have sufficient knowledge of shoe characteristics and your training plans.

Variations:
Jogging for exercise: This can be part of a regular routine or a type of cross-training if your primary exercise activity is swimming, aerobics, etc.

Moderate Distance: This includes preparing or training for 5K and 10K runs.

Long Distance: This includes more ambitious distances such as half-marathons (13.1 miles) and marathons (26.2 miles).

Cross Country: Running outdoors on varied terrain over varied distances.

Aqua Running: A good low-impact alternative in which you run in a pool while wearing a flotation vest.

Short Distance: Generally varies from 100 meters to 1 mile and requires faster speeds.

For those seeking social interaction as part of their running activity, local running clubs/organizations offer weekly club runs. Camaraderie among recreational runners is legendary, take advantage of it!

Muscle Groups:
Running involves the lower body (the ankles, knees, and hips). Specifically, running works the hip flexors, the quadriceps, the hamstrings, and the gastrocnemius and soleus muscles.

Guidelines:

    * Risks: Injury is always a possibility, especially in the area of the knee and foot. If you plan to begin a running program, ease into it gradually. Do not increase distance more than 10 percent per week. Pulled muscles and other related aches and pains can be avoided with a proper warm-up.
    * Safety: Take your runs in familiar neighborhoods close to home. Try to avoid busy streets and intersections - pedestrians rarely appear on automobile drivers’ radar screens. Running at dusk, dawn, or in darkness, when visibility is low, requires that you wear bright and reflective clothing.
    * Concerns: Do not increase distance or intensity too quickly.

Resources:
Road Runners Club of America

Atlanta Track Club

USA Track and Field

Runners World Magazine

Before beginning or continuing a running program, click Workout to identify your target heart rate training range. Scroll down to view more detailed programs to help you complete races from a 5K to a marathon, or just to improve your running performance.

How would you classify your running?

    * Beginning - people who use running as a way to meet minimum aerobic fitness requirements. Little interest in pushing the limits of distance or speed.
    * Intermediate/Moderate - runners who run beyond minimum aerobic fitness requirements, occassionally pushing limits of distance and speed.
    * Competitive/Intense - runners who train intensely and often push limits (possibly in competition).

Beginner Program:
(no serious competition - possibly 1 to 2 races per year for fun)

    * Frequency: 3-4 days/week
    * Intensity: 50-85% VO2 Max or HRR
    * Duration: 20-35 minutes per workout Mode: continuous running (generally 3 miles or less)
    * Distance: 10-20 miles per week

Intermediate Program:
(including occassional competition)

    * Frequency: 3-5 days/week
    * Intensity: 60-85% VO2 Max or HRR
    * Duration: 20-45 minutes per workout
    * Distance: 20-40 miles per week
    * Mode:
          o continuous running (generally 3+ miles per workout)
          o interval training 1-2 sessions per week (for racers)

Competitive Program:
(advanced)

    * Frequency: 4-6 days/week
    * Intensity: 70-85% VO2 Max or HRR
    * Duration: 30-60 minutes
    * Distance: 40+ miles/week
    * Mode:
          o continuous running (up to marathon distance)
          o interval running 1-2 sessions per week

:
The purposes of interval training are to:

    * Improve anaerobic performance, hence speed
    * Adapt the body to racing conditons, including race pace and high levels of lactate in the muscles
    * Accomplish more overall work with less physiological strain in comparison with continuous running.

There are three types of interval training, all of which require the runner to run at or above race pace for a given time or distance. The first type, fartleks, are sustained bursts of speed during continuous running. The runner increases from a slower pace up to race pace for a predetermined distance ot time. After the time or distance has been reached, the runner slows back to the previous trainng pace. These bouts are repeated at regular intervals through out the run. The second type of interval, repeats, are simply repeat runs at or above race pace for a given distance or time. These intervals vary in distance and speed and may even include hill work. The third type of interval, formal intervals, are run on the track at a given distance with a specific goal time.

The following charts can be used to figure your interval training pace.
Find your racing per mile pace in the left column. Then move to the right to find your interval training pace for the respective distances.
Mile         100m         200m         400m         600m         800m         1,000m         1,200m
4:00         :15         :30         1:00          1:30         2:00         2:29         2:59
5:00         :18         :37          1:15         1:52         2:30         3:06         3:44
6:00         :22         :45          1:30         2:14         3:00         3:44         4:29
7:00         :26         :52          1:45         2:36         3:30         4:21         5:14
8:00         :30         1:00         2:00         3:00         4:00         4:58         5:59
9:00         :33         1:07         2:15         3:22         4:30         5:36         6:44
10:00         :37         1:15         2:30         3:45         5:00         6:12         7:30
11:00         :41         1:23         2:45          4:07         5:30         6:49         8:15

Physiologic Responses of the Body to 5K Running:
Not only is the 5K a race against time and competitors, it is also a race against the loss of metabolic efficiency. Race pace is usually run faster than the athletes lactate/ ventillatory threshold pace and this causes rapid rises in blood lactate. This rapid rise in blood lactate results in earlier onset of muscular fatigue which is caused by blood acidosis. The most economical strategy, therefore, is to run an evenly paced race, which will allow blood lactate to stay as low as possible until the end of the race when ready to make that final surge. An evenly paced race will give the runner a feeling of freshness in the middle of the race when other runners, that went out faster, are begginning to feel stale and fatigued. This will allow a confident second half and a strong all out finish.
Physiologic Reponses of the Body to 10K Running:
From a physiological standpoint, running at this distance is very similar to 5K running. The accumulation of lactate in the blood, however, is much intense. 10K running is run at a slower pace and hence a lower % of lactate/ ventillatory threshold. This allows runners to insert occassional supra race pace surges as a tactic to break away from the field and increase the likelihood of victory.
Heat and Humidity:
One factor that plays a major role in 10K running is the weather. For example, higher ambient temperatures will cause an increased in blood flow to the skin, to increase cooling. This will detract from the volume of blood sent to skeletal muscle, which will decrease oxygen supply to these working muscles. In high humidity environments, the bodies ability to cool itself is decreased. This is a result of a decreased rate of evaporation which does not allow sweat to evaporate at a high rate. The result is a lowered ability to maintain the usual race pace.
Helpful Hints for 5/ 10K Running:

    * Set Goals: set specific realistic and attainable short and long term goals for your running
    * Train to Accomplish Goals: plan and accomplish training sessions that will allow for goal achieval
    * Be Familiar with Pace: practice recognizing pace, both during easy and hard training. Pace recognition during fatigue is a key to sucessful running.
    * Prepare for Possible Conditions: on race day, have shoes/ clothing appropriate for weather conditions, including extreme heat and/ or humidity, cold, rain, snow, and ice.
    * Have a Race Plan: be sure to have a race plan with specific goal splits and finish time. When used in conjuction with accurate pace judgement and good training, race plans/ goals often come true.
    * Maintain a Good Diet and Good Sleep Patterns: maintain a diet high in complex carbohydrate and low in fat. Get 7-8 hours sleep every night.
    * Wear Good Shoes and Appropriate Clothing: wear shoes and clothing that have been worn before and proven not to cause blisters or other irritations. Never wear new shoes for a race.
    * Relax and Be Confident: resist stress and tension before the race, it will only be detrimental. Relax and think back to the hard training completed and how prepared you are. Your hard training should boost your confidence.
    * Stay Focused and Be Patient: once the race has started, stay focused on your race plan. Be patient and do not be distacted by other runners who have a race plan different from your own, or those who intentionally try to coerce you into something you did not plan to do.