When tracking progress does anyone use something different besides time and distance?

When I started running I measured nothing, I just ran! Only after a year of running and the NIKE running app did I start tracking distance and time.  I stared pushing myself to improve after measuring my time and will continue to challenge  myself to improve.



        

Measuring time or distance will allow you to set a measurable goal.My goal is 10min mile or this was my goal! This year may VO2 or "horsepower" has improved ( see post on VO2) and my time has increase to 8min miles.

I measure time due to running a distance of  2 miles and 6 miles several different times a week. The distance ran depends on the time available for running that day.

The Olympic running team may not be calling me anytime soon but seeing my time improve was a great incentive to train harder!!



    

One factor that effects the ability to run faster and farther is your VO2 Max or your capacity for oxygen uptake, this is your "horsepower". The average Male/Female is 39-45 mlO2/kg min, Very well conditioned athletes run a VO2 of 75-85 mlO2/kg min., the largest influence is out of your control.........heredity. 

Calculating the VO2 requires special equipment a treadmill or cycle. The link in this post will  provide more information on VO2 max ranges based on age and some additional information.

VO2 "Horsepower"

Go run and increase your horsepower!!!!!

     

To maximize the cardiovascular benefits of running stay in the appropriate rang for your heart rate.Training intensity may be guided by the heart rate rang specific for you.

What is my appropriate heart rate range?  

Running shoes play an important part in how one performs.

Example: I wore a specific shoe when I started running. As my endurance improved the shoes started hindering my run. My feet pronate and found Mizuno running shoes provided the best comfort when running.

Has anyone had a similar experience with running shoes? Do you have a favorite brand of running shoe?

Link

Foot Diagnostics

 A question in a comment asked about winter running.......

Running in the winter takes preparing for the varies winter conditions, with limited personal experience with running in the winter I have provided some links to help start the research.

CDC Winter Running
Winter Running Gear

Exercise, improving mental health, and meeting new friends by running in organized events are all great incentives to run. 

 RUNNING with the COWS on Saturday May 12TH provides a great organized run with the option of a Half Marathon, 5k, and Kids Race. 

Register for the 5K and join the run with me and my friends!  

  

When people think of running outside, Parks and Running Tracks are the first thoughts to enter a persons mind. The outside provides many running environments.


One factor that influences the running environment is where you live.

• Suburbs
• City 
• Rural area

Living in the suburbs provides many Parks and endless sidewalks to explore. A few years ago I lived in Downtown Kansas City. City running has unique challenges, traffic is the biggest hurdle. Running when traffic is minimal will solve some of the traffic issues, stay away from rush hour traffic, would not suggest 6am and 5pm for running downtown!!! Early on Saturday & Sunday mornings are the best times, minimal traffic preventing all the stops. Map out the run in advance, as a new runner I would map a run with several stops, this helped me develop a habit to run. The Liberty Memorial, Starbucks, and the Farmers Market in Riverside are some of the stops I used when I started running.   

Where do you like to run? Park, Sidewalk, Downtown, Neighborhood, Running Track ???

I-Lan Park in Leawood is a great park for runners, the trails go for several miles and connect to other parks and trails in the area, like Tomahawk creek  park.

Running outdoors meets different needs for each runner..
Why do people run?

several responses from coworkers.

Kim

Kim " I like the way it makes you feel, physically and mentally."

Dan

Dan " Its a good drug and my dog likes it."

Jen

Jen " Good way to diffuse energy, negative or positive"












Amber " Stress relief"

Running outdoors is rewarding and the gear needed is minimal. What do I need to start?

Shoes Foot Diagnostics (Runner's World) Shoes (Dicks Sporting Goods)
Shorts & Shirts Men's (Dicks Sporting Goods)  Women's (Dicks Sporting Goods)

Once you have the gear, the great thing about running......... running is free!