Improving your running time

  • Published
  • By Tech. Sgt. Brian Jones
  • 39th Air Base Wing Public Affairs
INCIRLIK AIR BASE, Turkey --  For many, the New Year often brings a new resolution. For those whose goal is to improve the run portion of their physical training assessment or just become more physically fit, Incirlik's Health and Wellness Center is a good place to start.

"There is much more to running than just putting on a pair of shoes and hitting the pavement," said Robert Pagenkopf, 39th Medical Group fitness program manager.

To get started on a running program, we should take into account all the components of fitness - cardiovascular, muscular, flexibility and body composition - gradually increasing the workload, according to the fitness program manager. Progression in a running program can be broken down into three phases: initial, improvement and maintenance.

The initial phase can last from four to six weeks and is the learning phase where activity is new to the exerciser.

"There will be some soreness and discomfort as the muscles, heart and lungs adjust to the activity," said Mr. Pagenkopf. "The key goal during this phase is not to be too aggressive or complicated with the activity. It should be a learning phase in which you are establishing a regular exercise activity with realistic goals."

The improvement phase can last from two to five months or longer depending on a person's goals. With a baseline program in-place from the initial phase, the improvement phase is the time to increase the frequency, intensity and duration of the running program.
"New exercises and activities can be added during this phase to alleviate boredom and avoid overuse injuries," said Mr. Pagenkopf.

The final stage is the maintenance phase. The goal is to have an established personal fitness program which involves all the fitness components and incorporates enough variety so the person doesn't get burned out, according to Mr. Pagenkopf.

The old saying, "you have to walk before you can run," holds true for those new to pounding the pavement.

"The key is to begin slowly with a walking program and progress to the point that you are running the entire time," said Mr. Pagenkopf.

Regardless of whether you're a beginning, intermediate or advanced runner, preventing injury is key to a successful program. Following the 10 percent rule is a safe way to build to further fitness goals.

"Only change one variable at a time and increase that variable no more than 10 percent each week," said Mr. Pagenkopf. "Very simply, if you're running one mile, only add one-tenth of a mile the next week or if you're running 20 minutes, only add two minutes the next week. This allows the body to gradually adjust to the activity."

Most injuries occur when people perform too much of the same type of activity without allowing muscles enough time to recover.

"In all activities, begin with a slow progression, add strength training to enhance the activity and always stretch muscles," said Mr. Pagenkopf. "Be sure to cross train and get plenty of rest to allow muscles and joints time to recover."

Successfully and safely accomplishing your running goals can also depend on factors not directly associated with a new running program.

"Your peak performance will also be affected by improper form or poor shoe selection," said the fitness program monitor. "Injuries can be avoided or reduced if you know what signs to look for and how to treat the problem."

All of the ingredients for building a successful running program are included in the HAWC's running clinic. The next clinic is Jan. 11 and 25 from 8 - 11 a.m. at the high school track. Call the HAWC at 676-4292 for more information or to sign up for the next available clinic.