Learning how to become a better runner through Revo2lution Running Certification program. I am studying to become a certified running coach and would like to share my study notes.
I hope to share all of my notes on this blog for a while to help any runner become more knowledgeable in running for performance. If you are study for this exam than you have acess right now to my study notes.
How running energy is produced:
There are 3 types of energy system for the body. The first system is ATP- adenosine triphospate this is a compound consisting of an adenosine molecule bonded. We only have a limited supply of this energy and the ATP needs to be resynthesize before it can create more.
ATP-CP the quickest way to resynthesize this energy system and is used for all out sprinting. The ATP-CP is anaerobic means it don’t need oxygen to work.
Anaerobic Glycolysis is the second energy system and the predomiant.
This system is good for all out running 30 sec to 2 min and the second fastes way to resynthesize ATP. Very little energy is produced through this pathway we depended on this system to run fast. We depend on this system when oxygen is not supplied faster enough to meet out muscles for ATP.
Aerobic System is the Thrid and the slowest way to resynthesize the ATP.
This system unlike the other two is oxygen dependent and is the most complex of the 3 systems. This systme is good for runs longer then 2 min 800/Marathons. The more we developed this system the faster of a runner we become. Marathon running is 99 percent aerobic.
All 3 system is needed to run.
Marathon runners we used the aerobic system more then any other system.
How to go from casual runner to marathon runner?
The short answer would be run more! Casual mean you just running when you feel like it are 2 to 3 days a week. To become a marathon runner you have to increase your miles per week and have a system.
Casual runners just run for fitness are to feel good but have no system. This is like the person that goes to the gym run on the treadmill and then lift some weights and come back next week.
This person have no system at all and really is the reason that most people have a hard time lose weight, getting fit. The marathon runner has a system to follow. This is call a training plan means every run and workout has a purpose. We are not just running to be running.
The first step would be to find a marathon training program and follow that system. This can be a free one are a pay training plan that fits your lifestyle and fitness level. The marathon is a hard race even for well train runners so to try to run a marathon without a training plan is not a good idea.
If the casual runner is ready to run 25 to 35 miles a week then they may be ready for a marathon. Let’s not deceived ourselves if you can’t run 20 plus miles a week you not ready to run a marathon. I would tell this runner to try shorter races like 5k 10k.
Respect the marathon if you don’t then this race will eat you alive not a distance to play with. The runner must be dedicate to a training plan and running more miles per week to go from casual to marathon runner.
Paavo Nurmi, who won 9 Olympic goals at distances once say this
“All that I am, I am because of my mind. ” Most training books/plans
start with how many miles you need to run per week and how many
days to be a good marathon runner. All great marathon runners
must train their mind first before any training plan. I believe it’s three ways of doing this.
1.) Discipline – Is not looking for shortcuts. Most people in life looks for ways to beat the system. They are not willing to put in the work. This is why most people don’t run marathons. It take self discipline to get out of your house and train in the cold are heat. The phase is self-discipline. This is difference from disciples that is force upon you. Most people get up and go to work 5 days a week this is discipline but force upon. True discipline is self- discipline you make up your mind to do something no matter what stands in the way.
2.) Just be mental tough- People always ask how do become more mental strong? I love the answer Jocko Willink (Navy Seal) give in his book Discipline Equals freedom. Just become mental tough. I believe what he was saying there is no magic to this just become mental tough. Just decide you going to be tough. For example in a race when you hit the wall and feel like give up just it tough say no way!!! Fight harder run harder shout come on!!!!
3.) Experience- One of the best ways to develop a stronger mind is through experience. I am today is more mental tough in running a marathon then I was six years ago. My first marathon was a disaster my mind was not ready for the long distance and I fail apart both mental and physical. Over the years my mind has became more stronger each time I push myself through the pain. The best way to become more tough is to run more marathons.
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