Put It Behind You
New research suggests you may enjoy runs more if you get the tough parts out of the way early
Get more from a run: do the hard part first
PROGRESSION RUNS that end fast. Races where you cross the line with a kick. Long miles that get tougher the further you go. Many running experiences involve easing in – then finishing hard. But a study in the
Journal of Sport & Exercise Psychology supports flipping that format. Participants who eased down instead of building up as a workout progressed rated the experience more pleasant, says study author Panteleimon Ekkekakis, of Iowa State University, US. Some runners enjoy difficult efforts, but even they can benefit from an occasional easy-finish run. Here’s how to put ramping down into practice.
EVERYDAY RUNS
A new running routine nearly always feels tough. Your muscles and joints ache until your body adapts to the regular pounding of your feet against the ground. And your heart struggles to shuttle oxygen-rich blood to your working muscles, leaving you huffing and puffing, says Greg Mcmillan, a coach and exercise physiologist.
Starting off with run-walk intervals decreases physical and mental strain, says Mary Jung, an exercise psychology researcher at the University of British Columbia, Canada. A ramp-down plan may trigger a surge of feel-good hormones earlier so you feel better during and after your workout, says Ekkekakis.
TRY IT Warm up by walking for 10 mins. Then run for five minutes (or as long as you can without stopping) and walk for one minute. Decrease the running interval by one minute each time – so if you start at five minutes, you’re running for four, three, two and, finally, one minute, with oneminute walk breaks in-between. End with a five- to 10-minute walk to cool down.
INTERVAL WORKOUTS
Many interval sessions involve repetitions of equal length. But ‘pyramid’ workouts, which shift from short to long reps and then back down, add benefits by posing varied challenges to your body and mind, says Nikki Reiter, a biomechanist and coach. For instance, you may train your fast-twitch muscle fibres, hone your ability to focus at race pace and work on your finishing kick, all in one session.
If you are new to speedwork or coming back to it following a break, try a ‘one-sided pyramid’, in which you decrease the distance while maintaining the same intensity. Over time, advanced runners can speed up as they decrease the length of their reps to reap more benefits.
TRY IT Warm up with 10 minutes of jogging, then run the following repeats with one-min jogging recoveries between each: one mile, 1,200m, 1,000m, 800m and, finally, 400m. Cool down for five to 10 minutes. If you have not done any speedwork lately, keep all the reps at about your 10K pace (a speed at which you could speak only a few words, not complete sentences); if you’re more advanced, start at your 10K pace and gradually speed up, ending closer to your mile race pace.
TEMPO RUNS
Holding a comfortably challenging pace will train your body to better cope with the various metabolic by-products of faster running, so you can