Repetition Running

Repetition training consists of running fast over distances longer than in interval training, and with complete rest, instead of jogging, between the fast running. Due to the increase in distance run and the speed, the athlete will go into oxygen debt. Therefore, he or she will need more time to recover from this sort of running. Here, the athlete will be running at a high pulse rate, about 80-90% of their maximum, and will not run many of these repetitions. This type of running increases the runner's ability to go into oxygen debt, i.e. anaerobic effect.

Examples of repetition training sessions are as follows:

For the shorter distance runner
6 to 8 X 200 metres;
5 to 7 X 300 metres;
4 to 6 X 400 metres;
2 to 3 X 800 metres.

For the middle distance runner
4 to 6 X 600 metres;
4 to 5 X 800 metres;
3 to 4 X 1000 metres;
3 to 4 X 2000 metres.

For the longer distance runner
6 to 8 X 1000 metres;
4 to 6 X 1500 metres;
3 to 5 X 2000 metres;
2 to 3 X 3000 metres.

Quality is the focus in this type of workout. The speed of the repetition should be close to the actual racing pace. For example, the 4 minute 1500m runner would run the 800 meters reps in about 2 minute and 8 seconds or better. Similarly, the 13.45 5k runner would run the 3000m reps in about 8minutes and 15 seconds or better. It is common among many international athletes to do 2 fast repetitions at a distance about 2/3 of racing distance.

Interval Running

Interval training consists of running fast a number of times over short distances, with a slow jog for recovery between the fast runs. This jog may be in a set distance, a set time or both. An example of such a session would be 10 X 1 minute intervals with a 100m recovery jog in 1 minute. As the athlete gets stronger he could increase the number of intervals and/or decrease the recovery. Interval training can also be done by using several distances. For example, 2 X 2 minute, 4 X 1 minute and 8 X 30 seconds with appropriate rest in-between repetitions.

Variations can be made to the session, however, it is important to run several repetitions at a fixed distance in a certain time with a fixed timed recovery, for the maximum benefit of this type of session. Athletes are able to gauge their progress more accurately and progress further by doing so. Anyone doing interval training should aim to increase the workout over a period of time. If the athlete starts in week one with 10 X 1 minute intervals, by week six he or she should have increased either the speed, the number, or decreased the recovery time of the intervals.

Interval training progression is done depending on what distance you are training for. As a guideline, 5k and 10K runners should increase the number of intervals while decreasing time for recovery. While milers should increase the speed of the intervals, get longer recoveries, and decrease the number of intervals. I suggest the overall distance run in the intervals be no less than half, and no more than double, the racing distance(for the middle distance runner).

Improving Speed

Many runners believe that they only have a certain amount of speed and whatever they do it will never change. Those who have this attitude are reinforced when they hear others say that you are either born fast or not. To some extent some people are born with factors that make them faster than others, such as quick reflects and co-ordination. However, everyone has the ability, including you, to improve their speed by improving leg strength and range of movement. Speed is equal to stride length and rhythm. Therefore, it is obvious that increasing leg strength and mobility can increase speed.

To increase speed the athlete must do weight training for leg strength and stretching exercises for more mobility. Some athletes also believe that improving speed can be achieved by running fast over short distances repetitively. Although I do not disagree with this theory, I believe the first to be more effective. Often, runners will find that they are faster in the cross-country season than the track season even though they are not doing any short fast running. Weight training, in the off season, with particular attention to leg strength has given the runner this speed.

For extra mobility the athlete should stretch before and after every run for at least ten minutes. Not only does this have the affect of improving mobility but also of avoiding injuries, as does weight training. Weight training should be done at least twice a week for any improvement to be seen. However, during a period of competition the athlete may want to reduce this to one session a week. One misconception I have found amongst many athletes is to lift weights hard in the off season then stop during periods of competition. A runner will appreciate that if he stops running he or she will gradually loose some of their stamina. Similarly, an athlete will loose strength by eliminating weights in competition season.

Gels, Bars and Sports Drinks

Energy Gels

Energy gels provide a carbohydrate blast designed especially for those on endurance events such as marathons. If you walk fast and breathe hard, a gel pack is safer than chewing/choking. Energy gels must be taken with water. New brands aim at being natural or being less cloyingly sweet than the original brands.

For walking fast on a long distance event, an energy gel gives you needed fuel without fat and without chewing. Breathing hard and chewing means a risk of choking on a bar or other snack. Drink water after using an energy gel to help it absorb. On long walks, use gel after the first hour and then at least hourly. Gels have approximately 100 calories per packet.

1) GU Energy Gel
Uses complex carbohydrates for sustained energy without a sugar rush. Flavors include Vanilla Bean, Chocolate Outrage, Orange Burst, Just Plain, Tri Berry, and Banana Blitz. The Just Plain tastes sweet without any flavor but a hint of imagined vanilla. All have caffeine (the equivalent of 1/5 a cup of coffee) except for the Banana Blitz.

2) Carb-Boom Energy Gel
Basing its energy on complex carbohydrates and keeping simple sugars low, Carb-BOOM is much more refreshing than the cloying, intense sugar goo of most energy gels. Give it a try, you may love it. Comes in Vanilla Orange (caffeine), Strawberry Kiwi, Banana Peach, and Apple Cinnamon in 1.4 ounce foil packets.

3) PowerGel
Eighty percent complex carbohydrates, 20% simple carbohydrates for quick and sustained energy. Chocolate, Tangerine and Strawberry Banana contain a blend caffeine, kola nut extract and ginseng. Tangerine is double caffeinated. Vanilla, Lemon Lime and Tropical Fruit are caffeine free.

4) Clif Shot Energy Gel
Decaf flavors Mmm… Chocolate, Razz Sorbet™ and Viva Vanilla, caffeinated flavors Mocha Mocha and Sonic Strawberry (equivalent of 1/2 cup of coffee). The package has a "litter leash" to keep the tab attached.

5) Honey Stinger Natural Energy Gel
Natural honey with electrolytes and vitamins - it has a low glycemic index and so it gives you sustained energy without the sugar bonk. Comes in honey flavor, mint, and Ginsting with caffeine and ginseng.

Energy Bars

Energy bars have a mix of carbohydrate, protein, and fat. They are convenient for a snack when on a long walk, especially as a meal replacement. Most rely on either peanuts or soy for protein, with the soy ones targeted to women. The "outdoor" types generally are not chocolate covered and hold up better in your pack. Some of the original types really gave your jaws a workout to chew.

When walking for two hours or more, you need a snack to replenish your energy. Energy bars are one way to get that boost. But dieters beware, they can have almost as much fat and calories as a candy bar. The benefits are generally additional vitamins and a balance of carbohydrate, protein, and fat. Think of them more as a meal replacement than a small snack.

1) Balance Gold
The Balance Gold line of bars are the tastiest, in my opinion. The Caramel Nut Blast is a good substitute for a Snickers bar, with slightly lower calories - 210, with 7 grams of fat, 15 grams protein, and 23 grams carbohydrate for a 40-30-30 proportion. The drawback - the chocolate coating will melt. But I just lick it off the wrapper. Oh, yeah, it has vitamins and stuff, too.

2) Balance Outdoors
Balance's Outdoors series has no melting coatings, so they travel better your pack. They all have the 40-30-30 ratio of carbohydrate, protein, and fat. Flavors include Nut-Berry, Crunchy Peanut, Honey Almond, and Chocolate Crisp. About 200 calories each with 9 grams of fat.

3) Balance Oasis Bars
Targeted to women, the protein in these bars is from soy and the calories are under 200, fat is lower than their usual bar at 3.5 grams. They also have 22 vitamins and minerals.

4) PowerBar Harvest Whole Grain Energy Bars
PowerBar's Harvest label is very tasty, easy to chew, and features about 240 calories per bar with 45 grams carbohydrate, 7 grams protein, 4.5 grams fat, and lots of vitamins and minerals. The Peanut Butter Chocolate Chip flavor is perfect to pack along - no coating to melt and it is delicious.

5) PowerBar Pria
A lower-calorie and delicious option targeted to women. Pria bars have only 110 calories, 4 grams of soy protein, only 3 grams fat, 23 vitamins and minerals including calcium and folic acid. The Double Chocolate Cookie flavor is great, and the thin chocolate coating won't present much of a melted mess in your pack.

6) Luna Bars
Luna bars are also targeted to women, with soy protein and under 200 calories per bar, 4.5 grams fat, 26 grams carbohydrate, 10 grams protein and 22 vitamins and minerals. They come in some great flavors, but I tend not to like their rice crisp base. Most are partially coated but shouldn't melt much in your pack.

7) Clif Bars
Clif Bars tout their all-natural ingredients, and they mostly rely on soy protein. They generally have 220-250 calories with lots of carbos, a generous dollop of protein, and around 6 grams of fat, and lots of added vitamins and minerals. Lots of inventive flavors.

Energy and Sports Drinks

Water is not enough on a long walk. Sports drinks with sugar and salt better replace both water and body salt when walking for more than an hour, to prevent dehydration and hyponatremia (low salt). Steer clear of those with fancy additives and herbs, which do you no good on the walk, and look for those with proper salt and carbohydrate replacement.

For athletes to stay well hydrated it is recommended that they drink 1/2 to 3/4 cup every 15-20 minutes during exercise. In long endurance training or events it is helpful to use a sports drink to replenish lost fluid and sodium. In order to increase intake, many athletes find sports drinks taste better, are easily digested and provide needed nutrients before, during and after exercise.

1.) Gatorade Frost
Glacier Freeze is my beverage of choice. A cool, refreshing drink that never tastes too sweet and goes down easy in the hottest or coldest training sessions. Try one of the other 15 flavors. Lemon lime is the most popular. Calories: 50 | carbohydrate: 14gr. | sodium: 110mg. | potassium: 30mg .

2.) Cytomax Tangy Orange
Cytomax contains complex carbohydrate and electrolytes. I prefer the orange because it isn't quite as bitter as the rest. Bottom line: it does the trick and keeps you moving. Calories: 100 | carbohydrate: 20gr. | sodium: 80mg. | potassium: 150mg.

3.) Powerade - fruit punch
Made by The Coca-Cola Company, Powerade has a slightly watered down Hawaiian Punch taste. Slightly tart, not too sweet. Easy to drink in any weather. Calories: 70 | carbohydrate: 19gr. | sodium: 55mg. | potassium: 30mg.

4.) G-Push Hydration formula
G-Push Hydration Formula is a 2.5% carbohydrate electrolyte sports drink designed for hydration and re-hydration. It contains galactose and minerals to hydrate safely without the risk of inducing hypoglycaemia. A bit bitter, but gets more acceptable as you go through your workout. Calories: 25 | carbohydrate: 12gr. | sodium: 170mg. | potassium: 40mg.

5.) All Sport Body Quencher
All Sport, made by Pepsi, is a fruity, very sweet drink. Best icy cold. Can get too sweet on a hot day, but easy to drink, a lot like Kool-Aid. Calories: 70 | carbohydrate: 20gr. | sodium: 55mg. | potassium: 50mg