🏃 Stuff Every Runner Should Know: Training Guide

Common road race distances

A 5K race is 5 kilometers, which is about 3.1 miles. One mile is about 1.609 kilometers. Mayo Clinic says a new runner can get ready for a 5K in about two months.

A 10K race is 10 kilometers, about 6.2 miles. That is double a 5K. Ten kilometers is 10,000 meters, or 25 laps of a standard 400 meter track.

A half marathon is about 13.1 miles. It is half of 42.195 kilometers, or about 21.1 kilometers. World Athletics lists the half marathon as a standard road race distance, along with the road mile, 5 km and 10 km.

A marathon is exactly 42.195 kilometers, about 26.2 miles. World Athletics lists the marathon as 42.195 kilometers. In miles, that is 26 miles 385 yards, usually rounded to 26.2.

The standard running track

One lap of a standard outdoor running track is 400 meters. The track has two straight sections and two equal bends. Four laps equal 1,600 meters, just short of a mile, which is about 1,609 meters.

On a standard track, lane 1 is the innermost lane. World Athletics numbers lanes from the inside out, with the left-hand inside lane as lane 1. Because outer lanes cover more ground on a curve, lane races use staggered starts.

Races that include a bend go counterclockwise. World Athletics says the direction is left-hand inside, so your left shoulder faces the infield. Races run entirely on the straight may go either direction depending on conditions.

A short history of the marathon

The marathon is 26.2 miles because of the 1908 London Olympic course. It started at Windsor Castle and finished in front of the Royal Box at White City Stadium, 26 miles 385 yards away. This distance became the official marathon length in 1921. The story that the start was placed so young princes could watch is false.

Spyros Louis, a Greek shepherd, won the first modern Olympic marathon in Athens in 1896. The race ran from Marathon to Athens, about 40 kilometers. The race was based on the legend of Pheidippides, a messenger said to have run from Marathon to Athens with news of a victory.

The first Boston Marathon was held in 1897, inspired by the first Olympic marathon one year earlier. Ten of the 15 starters finished, and it has been run every year since. Boston's course was lengthened to 26.2 miles in 1924.

Women first raced the marathon at the Olympics in 1984. American Joan Benoit won the first Olympic women's marathon in 2:24:52. Before those Games, the longest Olympic race for women was 1,500 meters. In 1896 a Greek woman named Melpomene was barred from the Olympic marathon, so she ran the course alone anyway.

Start with a beginner plan

Mayo Clinic's beginner 5K plan starts with a run and walk pattern of 15 seconds running and 45 seconds walking. Over seven weeks, the running intervals gradually grow and the walking intervals shrink. By week seven, runners do 30 seconds of running and 30 seconds of walking.

The 10 percent rule says to grow weekly mileage by no more than 10 percent. If you run 3 miles a week, you can add 0.3 miles, so next week tops out at 3.3 miles. Mayo Clinic Health System suggests new runners lace up three to four times a week.

A study of 532 beginner runners compared a slower 13 week plan built on the 10 percent rule with a standard 8 week plan. About 1 in 5 runners got hurt in both groups, so injury rates were about the same. Building up gradually is still common advice, but the number is not magic. Researchers also looked at running form and muscle strength as other possible risk factors.

Use your breath and effort

The talk test is a quick effort check. At moderate intensity, you can talk but not sing. At vigorous intensity, you can say only a few words before pausing for a breath. A Mayo Clinic doctor puts it this way: you can carry on a conversation, but not carry a tune.

On a 0 to 10 effort scale where sitting is 0, moderate is a 5 or 6 and vigorous starts at 7 or 8. The same pace can be moderate for a very fit runner and vigorous for a beginner. The CDC lists jogging or running as an example of vigorous activity.

On an easy run, you should be able to talk in complete sentences. If you cannot, you are likely working above your target. Slow down until you can chat comfortably, and finish a run feeling strong, not worn out.

Running counts as vigorous exercise. Adults need 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week, or a mix. Vigorous minutes count about double, so a runner can meet the guideline with 75 minutes of running. Kids and teens ages 6 to 17 need at least 60 minutes of activity every day, with at least 3 days of vigorous activity.

Warm up, cool down, and stretch

Mayo Clinic suggests walking briskly for 5 to 10 minutes before a run. A warm-up slowly raises body temperature and blood flow to muscles. It may make you sweat a little, but it should not leave you tired.

After a run, cool down by keeping moving at an easy pace for a few minutes. The main job is to let heart rate and blood pressure come down slowly. Mayo Clinic says it may matter most for endurance athletes such as marathoners.

If you stretch, do it after the warm-up or cool-down. Muscles stretch better when they are warm. Stretching can improve flexibility and range of motion, but studies have not regularly shown that it prevents soreness or injury. Hold each stretch for 20 to 30 seconds without bouncing.

Build miles and race smart

Long, slow runs one to two times a week help your body handle the stress of race distance. They strengthen bones, ligaments, and tendons and help your body move oxygen more efficiently. Some weekly sessions should be run at the exact pace you plan for race day.

Cycling, elliptical machines, and swimming build fitness with less pounding on the legs. Running is high impact, so cross-training can cut repeated impact and lower injury risk. Upper-body strength also helps you keep good running form late in a long run.

Follow each hard training day with at least one easy or rest day. Hard workouts tire your body, and easier days give it time to recover. Mayo Clinic's beginner 5K plan builds in one full rest day each week.

Rest the day before a 5K race. This lets your legs arrive fresh, because the fitness you need was already built during training.

A negative split means running the second half of a race faster than the first. Many runners start too fast and slow down later, which is a positive split. A survey of over 1,300 marathoners found that starting at a risky, too-fast pace best predicted slowing down late. Pick a pace you can keep, then speed up late if you feel good.

Step rate, or cadence, is how many steps you take per minute. In a study of 45 runners, a 5 to 10 percent higher step rate reduced loading at the hip and knee. Talk to a coach before making big form changes.

Heat illness: know the signs

Heat stroke is the most serious heat illness. It happens when the body can no longer control its temperature, and sweating may fail. Body temperature may rise to 106 degrees Fahrenheit or higher within 10 to 15 minutes.

Confusion or slurred speech in a hot runner points to heat stroke, not just a hard workout. Heat stroke affects the brain, so confusion, slurred speech, seizures, or passing out are warning signs. Call 911 right away.

Heat exhaustion often causes heavy sweating, weakness, dizziness, and cool, moist skin. It happens when the body loses too much water and salt through sweat.

If someone seems confused, hot, and may have heat stroke, call 911 first and cool the person quickly. Move them to a cool, shady place and cool them fast with cold wet cloths or a cold water or ice bath. Do not give anything by mouth to a person who is vomiting or unconscious.

Hydration, electrolytes, and fuel

Dark-colored urine suggests a runner may need more fluids. Other signs of dehydration include thirst, a dry mouth, and peeing less than usual. Drink fluids before, during, and after long runs.

Hyponatremia means low blood sodium. Drinking too much water during endurance events like marathons can dilute the sodium in your blood. When sodium drops, water moves into cells, and brain cells are especially sensitive to the swelling.

Electrolytes are minerals with an electric charge. They include sodium, potassium, and calcium. They help balance fluids and support muscle and nerve function.

Long sweaty runs increase your need for sodium because sweat contains salt. Heavy sweating is one cause of an electrolyte imbalance. Sodium helps control the amount of fluid in your body and helps your nerves and muscles work.

Carbohydrates are the body's main energy source during a run. They are stored mostly in your muscles and liver. It is helpful to eat carbohydrates before a run lasting more than an hour. Endurance athletes training for several hours may need 6 to 10 grams of carbohydrate per kilogram of body weight a day.

Common running aches

A side stitch is usually felt just below the ribs on one side. It may be a spasm of the diaphragm, the muscle between your chest and belly. Eating right before exercise may make it more likely.

To ease a side stitch, slow down and take deep breaths. Pressing on the sore spot with your fingers may also help. Stretching for 5 to 10 minutes before you run, focusing on your sides, may help prevent side stitches.

Runner's knee, called patellofemoral pain syndrome, causes pain around the kneecap. It is pain in the front of the knee around the patella. The knee may also hurt after sitting with bent knees for a long time.

Going up or down stairs often makes runner's knee feel worse. Bending the knee under load stresses the patellofemoral joint, and running downhill or squatting can also flare the pain. Popping or crackling sounds can happen with runner's knee.

Shin and Achilles pain

Shin splints cause pain along the inner edge of the shinbone. The medical term is medial tibial stress syndrome. It is a common overuse problem in runners.

Shin splints often come from a sudden increase in running distance or intensity. Simple steps like rest, ice, and stretching can relieve the pain.

Achilles tendinitis is commonly triggered by a sudden jump in running distance or intensity. Tight calf muscles and a change in shoes can also strain the Achilles tendon.

The usual first treatment for Achilles tendinitis is rest and ice. Most cases get better without surgery, though it can take a few months. Cut back on activities that hurt and ice the sore spot. Biking, elliptical exercise, and swimming are low impact ways to stay active while it heals.

Foot and bone injuries

Plantar fasciitis often shows up as sharp heel pain when you first stand up in the morning, and it can also appear after sitting for a while. The plantar fascia is a tough band of tissue under the foot that supports the arch.

Tight calf muscles and being overweight raise the risk of plantar fasciitis. Flat feet or a high arch and long hours standing on hard surfaces are also listed as risks. More than 90 percent of people improve within 10 months of simple treatment.

A stress fracture is a tiny crack in a bone caused by repetitive force. Stress fractures are common in runners and usually affect the leg or foot. Bone stress injuries are often seen 3 to 4 weeks after starting a new exercise routine or sports season.

When a stress fracture starts, the pain is usually felt in one spot on the bone late in a run. It may ease with rest, but if it worsens, it can hurt even when walking. See a doctor as soon as possible if you think you have a stress fracture.

First aid and recovery

Active recovery means light movement on a rest day, like a runner cycling or swimming instead of running. If you are sick, injured, or short on sleep, true rest such as sleep may be the better choice.

RICE stands for Rest, Ice, Compression, and Elevation. It is a simple early care plan for strains and sprains: rest the area, ice it, wear a compression wrap, and raise it above heart level. Use cold packs for 20 minutes out of each hour, and never put ice directly on the skin.

See a health care provider for severe pain or a possible broken bone. Call a provider if swelling has not started going down within 2 days. Mild soreness usually eases with rest, and most mild sprains heal in 7 to 10 days.

Gear for comfort and visibility

Most running shoes need replacing after roughly 400 to 500 miles, which often means three to four months of regular use. Check the midsole and outsole for signs of flattening or wear. A pair that feels comfortable when you try it on should not require a break-in period.

For cold weather, wear removable layers. Cotton stays wet and can make you cold, so choose sweat-wicking fabrics. Start with a thin synthetic layer, like polypropylene, which draws sweat away from your body.

At night, use a light and wear reflective clothing. Reflective materials can be seen by drivers three times farther away than white clothing. Dark clothing blends into the night.

Stay safe around traffic and others

If you must run on a road with no sidewalk, face oncoming traffic. Stay as far from traffic as possible. This lets you see approaching vehicles.

Cross at crosswalks or intersections, not in the middle of the block. When there is no sidewalk, run facing oncoming traffic and as far from traffic as possible.

On a shared track, a faster runner should pass on the outside. Passing on the outside lets the slower person keep their line. Read the posted signs because rules differ between tracks. Some track rules ban walking, jogging, or running three or more side by side.

Cold and storm safety

Frostbite most often hits the fingers, toes, nose, and ears. Cover these body parts with warm, dry layers and limit time outside in extreme cold. The early stage of frostbite, called frostnip, causes a cold feeling followed by numbness.

If you hear thunder, go indoors. The National Weather Service says there is no safe place outside in a thunderstorm. Wait 30 minutes after the last thunder before going back out. If you can hear thunder, you are likely within striking distance.

The safest place in a lightning storm is a substantial building or a hard-topped vehicle with the windows closed. Enclosed buildings with wiring and plumbing, and hard-topped vehicles, help direct lightning current. Stay away from plumbing, corded phones, and anything plugged into an outlet when indoors.