Smart Running Revolution: Personalized Plans for Beginners [6ea3]

I am a running enthusiast with over three years of experience. On the Codoon running app, I am ranked as a top-tier one-star runner. To achieve top-tier status, one must accumulate 4000 kilometers of running and complete a full marathon in under 5 hours at least three times.

Each advancement in rank requires an improvement in running ability. Many runners, despite running for several years, show no significant progress in their running form or speed compared to when they started. Meanwhile, some runners advance step by step within just six months. What causes such a noticeable difference? Today, we will discuss how to scientifically improve running pace.

Pace refers to the time it takes to run one kilometer. For example, if it takes you six minutes to run one kilometer, when someone asks about your pace, you would say 600; if it takes five and a half minutes, you would say 530, and so on. How can you improve your pace to make running both easier and faster? There is a scientific training method called interval running, which is specifically designed to enhance speed.

Interval running, as the name suggests, involves alternating between running and resting. More formally, it is a training method that alternates between fast and slow running. For example, you might run 300 meters, walk 100 meters, then run another 300 meters, and walk another 100 meters. Some runners might say, 'I've been doing this from the start because I can't keep running continuously.' NO NO NO! It's not that simple. You can start interval training with 300 meters, then move to 400 meters, then 800 meters, and eventually 1000 meters. As you gradually increase the interval distance, your fitness level will also improve. For example, for runners like me who complete a full marathon in around 4:00-4:30, the pace for 1000-meter intervals would switch between 4:30 and 7:00, which is most suitable.

From the chart above, you can see the comparison of time taken for each kilometer. How do we determine the appropriate speed? This involves heart rate. When running slowly, your heart rate should return to your comfortable jogging rate, typically around 100-120. At the fastest pace, generally, it's 185 minus your age plus 5 (if you have a training base) or minus 5 (if you don't have a training base). To simplify, it can be 10 beats higher than your usual race heart rate. For example, if your race heart rate is around 160, then during interval running, your heart rate can be between 170-180. You shouldn't push to your maximum limit; use about 80% of your maximum heart rate because you will be doing multiple sets. Each training session should include at least five sets. Let's look at a training chart of a high-level runner doing two-kilometer intervals.

You don't need to do interval running too often; once a week is enough. Combine it with variable pace runs and steady pace runs. Gradually, you'll find that you can run faster during your regular runs without feeling out of breath. Interval training increases your maximum oxygen uptake. What is maximum oxygen uptake? It's the amount of oxygen you can consume during intense exercise, which enhances your aerobic metabolism. So, after continuous training, you'll find that running at a faster pace feels easier and your breathing becomes smoother. Below is the pace chart of a top-tier runner who completes a full marathon in 2:30. Let's admire it.

From these data sets, we can see that running is not just about moving your legs; it requires using your brain. With scientific methods, daily training, and improvement, you can not only enhance your performance but also develop qualities of self-discipline and resilience that will benefit you for life. Some people say they prefer slow, relaxed running. Does running slowly guarantee health? Not all knee injuries are caused by running; many hikers, badminton players, and Tai Chi practitioners also suffer from them. Does running fast necessarily cause problems? Understanding your body and planning and training scientifically can help prevent injuries. This is the essence of our exercise. I hope all runners stay healthy and free, enjoying the exhilarating rush of endorphins brought by sweat.