These are the staple diet
of long distance runners, although (particularly
in the early part of a training year) they are
useful for all runners right down to those
competing 100m. The length and pace of a run
will be highly variable dependent on a range of
factors
Athlete's Fitness
Is this to be a slow or fast run, or even a recovery run?
Is it a Tempo Run?
What is the athlete’s main event? There is no point in a sprinter running 15 miles as a steady run, for example.
Time of year - again a sprinter will find hard runs useful in the winter, but may well only use slower steady runs
over a very short distance as a recovery in the summer.
What is the level of the other training being achieved that day / week?
What is the aim of the session? Do I have a specific physiological or psychological goal?
Running Conditions
It is often suggested that running on grass or woodchip
etc. is a lot better than running on concrete as it
decreases the impact on the athletes legs. Whilst this
is true, with the advent over the last 20 years of far
more cushioning in running shoes, sometimes running on
roads may be better as there may well be better lighting
at night and less chance of an uneven surface. Obviously,
if out running at night it is advisable to wear white
or reflective kit.
One important thing to remember when choosing a surface
for your steady runs is to think about the surface upon which you
will race. If you are going to compete in road races
there is little point in doing all of your running on
grass as you won’t be prepared for the conditions you
will race under. Similar reasoning applies to those who
will primarily race on the track or over the country.
Equally, if you are running races that are likely to be hilly, then
including hills in your steady runs is something that is advisable (remember any target times you
set yourself will need to be adjusted accordingly).
If (and only if) you can find a surface that is soft and reliable (grass or sand) and where you know there is going to be
not danger of sharp objects etc, it can be useful to do some of your short runs (very short until you are used to it) in bare feet
as this is good for educating the musles that we use to balance right around the foot and lower leg area.
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