Train Slower to Run Faster

Another title for this article could easily be: train smarter, not harder. 

In the last two weeks, it has been mentioned that huffing and puffing breathing is not the preferred approach when you are trying to improve your fitness levels, rather being able to keep a conversation while walking or running is better. The breathing type that is desired is called aerobic [able to maintain a conversation], while the other type of breathing is called anaerobic; AKA Huffing and Puffing. Aerobic training is the base to which all other training is built upon. Another term often used for aerobic is “cardio” training. You are working the cardiovascular and respiratory systems as well as toning the major muscle groups in the body. Depending upon your individual goals, you may train 100% in an aerobic state, or you may incorporate up to 20% anaerobic training and 80% aerobic training if you have specific time goals. 

Do you know someone who tries to walk or run faster than they did the time before – every time they go out walking or running? Think about that for just a moment. If Jesse Owens, Carl Lewis, Frank Shorter, Roger Bannister or Bill Rodgers could have done that feat, the world record for the 100 meters would be faster than the snap of a finger, the mile in 2:30 and the marathon would be covered in less than 70 minutes. If the world’s best can not improve every time they go out, why do you think you can? My point is that there are physical limits to our bodies, however through training smarter, the limits are pushed farther and farther every year. This simple reason is why world records are broken. Through the science of training smarter, we are able to improve our cardiovascular and respiratory systems while improving muscle tone and walk or run faster. Next week, I will go more in depth of how to train smarter – other than running aerobically more than anaerobically.

Safety

Recommendations for walkers and runners of basic safety rules include; facing traffic, use sidewalks whenever possible, be alert and aware of your surroundings and wear identification. Drivers are not looking for runners when they are driving, so be prepared. Certainly drivers should have enough control of their vehicle to handle a walker or runner on the side of the road, or the driver should slow to a speed that is appropriate for the conditions. 

The Baytree 8K is quickly approaching. This July 4th Independence Day Celebration is open to runners and walkers alike. There will be an Honor Guard, singing of the National Anthem, recognition of Veterans and a whole lot more. Anyone who wants to participate or volunteer can get signed up by getting an application at Get Active – Running and more, the Valdosta Daily Times web site or runningintheusa.com web site. Sponsors already supporting the family event include Get Active Running and more, Valdosta Daily Times, NewsTalk 105.9 FM, ENT & Allergy Associates of SG and Advanced Portable Toilet Service. Proceeds from the event go to the Lowndes Veterans Council – therefore all Veterans in Lowndes will benefit on this most Patriotic Day. Support the Veterans as they supported and sacrificed for all Americans. You will want to pre-register at the Get Active store before race day to make it easier for everyone on race day. The store will be open extended hours to allow pre-registered people to pick up their numbers and instructions the week before the event. 

Once the Baytree 8K has wrapped up for the day, all the participants and their families are invited to the Spirit of America Celebration that starts at 2 PM with family oriented fun, food and live music. The day starts with a participatory event for the whole family, moves on to an outdoor party for the whole family that ends, hopefully with Fireworks around 9:30 PM that evening for the whole family. 

Other events coming up or currently in progress include a series of Cross Country races are available every Thursday evening starting at 7 PM at Freedom Park. The first Thursday is July 12th and ends on August 9th. There is a 1 mile event every week and the 5K event immediately following the 1 mile. This event is open to all-comers; there is no cost, no frill event. Middle School, High School and College runners would certainly benefit from the opportunity this presents. 

There are weekly, free activities for the runners and cyclists in the area. Runners can show up at Get Active on Saturday and Sunday morning at 7AM for runs from 1.5 to 8 plus mile runs. The Thursday morning is a women’s ONLY run, the other runs are all-comers. Cyclists can meet for rides on Monday, Tuesday, Thursday, Saturday and Sunday. For more information, check out the web page at www.azaleacitycyclists.com. 

Do you have results you want to share about yourself, a loved one or friend? Send, email or call the information in to me at Get Active – Running and more. 

If you have questions about your walking, running or other training, drop me an email and I will do my level best to answer your questions. Email getactive.val@earthlink.net or join the GetActiveSouthGeorgia yahoo group. Listen to the Get Active South Georgia radio show on Wednesday evenings from 6 to 7PM on NewsTalk 105.9 FM WVGA to receive additional information or to ask questions.

Thank you,

Todd & Alice Smoot

GET ACTIVE 
Running and more

GET ACTIVE SOUTH GEORGIA as heard on NewsTalk 105.9 FM WVGA Wednesdays
6 to 7 PM - call into the show at 229-241-1059
GET ACTIVE SOUTH GEORGIA  as read weekly in the Sunday VDT - look for us
www.getactivevaldosta.com
3200-C North Ashley Street
Valdosta, GA 31602
229-219-0010
229-219-0012 (F)

In the long run, one must have goals to succeed.

"To give anything less than your best, is to sacrifice the gift" Steve Prefontaine