Virtual Running Buddy #2

This week, I give you my take on two more Virtual Running Buddy questions sent in by readers. If you have questions you would like answered, please send them in!


Question:
I have a question about training speed.  The accepted wisdom is that slowing down cuts down on injuries, and on the surface that makes sense. I ask because I run at a freakishly consistent pace. I go out and hit the pace that works for me, and if anything, I find that slowing down or speeding up too much changes my form in a way that makes me feel more susceptible to injury. So am I wrong to stick with what feels natural?
- Jane (@JaneSomers)

Answer:
I think the answer to this question depends heavily upon why you are running. If you are running in order to maintain an active, healthy lifestyle, then I don’t think there is any right or wrong pace at which to run. Run as fast or as slow as is comfortable and enjoy the many health benefits of regular exercise.

Photo by Conor Lawless

If, however, you are training for a race or endurance event, there might be a reason to switch up your pace now and then. If you run faster than usual, you should do so for shorter distances than you’re used to as you start out, in order to allow your muscles, bones and tendons to adapt to the added stress of that faster running. If you run longer, I’d recommend slowing down the pace (or even using a run/walk program) for the same reasons. The idea is to start out at the same overall stress level (shorter/faster or longer/slower) and gradually increase the stress as your body becomes accustomed to it.

The most important thing when varying pace, though, is to maintain good form. Many experts claim that running at a cadence of 180 steps per minute is the best way to ensure proper running form. At least one study claims that your body naturally adapts to fatigue by increasing cadence to a more efficient level  in order to allow you to continue working. To test your cadence, count the number of times your right foot hits the ground for 60 seconds and multiply by 2. For a shorter test, count the number of times your right foot hits the ground in 15 seconds, and see how close you can get that number to 22. Often, this cadence seems very fast to people testing it for the first time. Eventually, though, it becomes second-nature. Speeding up and slowing down shouldn’t affect your cadence, but rather your stride length should increase and decrease as appropriate for a given pace.

Additional resources:
Top Ten Characteristics of Good Running Form

Lab Report: Essential Ingredients VI – Improving Your Stride Rate

Improving Running Economy II – Cadence and Contact Time (Note that this article only counts a single foot as “cadence” so numbers will be halved. In this case, 90 is the “ideal” number)

Pick Up the Beat


Question:
What do you feel are the advantages and disadvantages to group runs versus solo runs?
- Mark (@Oblivion)

Answer:
In my opinion, there are advantages and disadvantages to both. Other than to say it’s hard to do tempo runs in a group (unless you all run the same exact paces) and long runs on your own can get lonely and boring, I’ll concentrate on the advantages here. But I would love to hear others’ opinions on this in the comments.

For me, running is an outlet. It’s a way to burn off the stress of the day and put myself into a relaxed state. It’s also a pretty good way to build some cardiovascular fitness. And, a great way to meet people with similar fitness goals.

Running by myself allows me to take it easy or push myself hard, whichever seems appropriate given the day, training cycle, etc. It also gives me some time alone with my thoughts. Maybe it’s trying to figure out the best way to resolve an issue at work. Or, make a mental checklist of things that need to be done around the house. Having this time away with no other distractions, lets me put a lot of the clutter from my mind into the appropriate buckets. This free time to do some mental organization is invaluable. Almost every other time in my day, I’ve got a phone and my e-mail within reach and the feeling that I should be doing something productive. This is one of the rare times where the buzz and chatter of real life fades into the background.

That being said, some of my best running memories have come during group runs. While I happen to think that the people I run with are the best running buddies anyone could ask for, I’m sure others feel the same. You see, runners just tend to be good people. They will help you when you’re having a rough time. They will cheer for you as you make progress in your training. They will offer honest advice on issues you might be trying to work through. And, they’ll do it all because they genuinely want to help. Not to mention, the conversations that take place during a group run tend to really make the time (and miles) fly!

Before long, running buddies become some of your best friends. Whether bonded by burden, in support of a friend or just working toward a common goal, friends are made fast out on the open road.

The easiest way to meet other runners in your area is to join a running club. Want to join a running club, but don’t know how to find one? Check these lists from RRCA and Cool Running. If you’re in the Milwaukee area, the Badgerland Striders are a very active running club. Or, keep an eye on the FitMilwaukee Event Calendar!


Disagree with something mentioned above? Let’s talk about it in the comments. Have questions you would like to have answered? Send them to marty@fitmilwaukee.com. Remember that your name will be associated with your question unless you request to be kept anonymous.