Running has been the purest form of athletic competition. Just as the 100-meter dash became the criterion for the world's fastest sprinter, so too has the marathon evolved as the principal marker for the world's greatest endurance runner.

Running has now evolved into a science. Here is the short version of what you need to know:

The human body is beautifully designed to run. Over the eons, the human body has developed energy systems to run both swiftly (for short distances) as well as enduringly (for long distances).

The long version is coming up. Make sure you're comfortable and have some healthy snacks on hand. This will take a while.

The key to running long distances is the ability to produce energy. Adenosine Triphosphate (ATP) is the principal energy substrate for human muscle but the muscle can only store enough ATP for a second or two of activity. Hence, the speed at which you can run and continue to run depends on your ability to replenish ATP in your active muscles.

If you got that perfectly, skip the next two paragraphs. If you need a little shortcut, here's a fairly non-scientific explanation:

Imagine that you are travelling on a train from Chennai to Mumbai in the peak of summer in a non-AC compartment. The only way for you to beat the heat is to spread a soaked cloth over your head and ignore the pitying looks of your more weathered companions. The cloth dries up every two seconds because it is that hot. You need to keep wetting it to keep from getting fried.

The towel represents the muscle and water corresponds to ATP. The muscle needs ATP for you to have energy to run, just as the towel needs water to keep you cool. The ATP gets used up pretty darn fast, like the water. You need to keep replenishing it. How, you ask?

Your body can produce energy for running in a variety of ways. The three key pathways of energy release are:

1. The adenosine triphosphate-phosphocreatine (ATP-PCr) energy pathway replaces ATP very rapidly and is predominant in very short duration, high-power events such as sprinting. (You throw a mug of water on your cloth. It's fast, but you can't keep doing it. The other passengers got splashed and one is giving you the evil eye.)

2. The lactic acid or anaerobic glycolysis energy pathway involves the rapid breakdown of muscle glycogen (glycolysis) under conditions when oxygen supply is limited (anaerobic) and is the predominant energy pathway in more prolonged sprints. (You keep a mug of water beside you and keep dipping your cloth in it. It's tiring, and won't last long.)

3. The oxygen energy pathway involves the aerobic metabolism of carbohydrate (aerobic glycolysis) or fat (aerobic lipolysis), producing substantial quantities of ATP but at a slower rate than the other two pathways and is predominant in more prolonged aerobic endurance events. In running these events are often referred to as middle and long distance events. (This is when you wrap your cloth around some crushed ice. There is a lot of water, but it’s a little slow in melting.)

Running involves all three energy pathways at the same time, but marathon running depends primarily on the oxygen energy pathway (3), whose optimal functioning during a marathon is dependent on multiple body systems. In general, the following three physiological variables are good predictors of marathon success:

> 1. Maximal oxygen uptake (VO2max) represents the ability of the cardiovascular system to deliver and the neuromuscular system to utilize oxygen during running. In simple terms, VO2max is a measure of the amount of oxygen that the body is able to extract from each lungful of air inhaled during the exercise.

2. The lactate threshold (LT), often referred to as the anaerobic threshold (AT), represents the level of running intensity at which energy production becomes increasingly anaerobic, leading to lactate accumulation in the blood and predisposition to fatigue.

3. Running economy refers to the ability of the neuromuscular and cardiovascular-respiratory systems to maximize oxygen efficiency, obtaining the highest running speed for the amount of oxygen used.

Improvement in any of these components will enhance your running ability and marathon running performance. However, marathons are normally run at a pace just below the lactate threshold, so improving your running economy, which is an increase in speed at a given oxygen uptake, may be the key element.

Through proper scientific training you will be able to optimize your running potential. As one geneticist has noted, nature deals the cards, but you play them.

Train with Team Asha to be all that you can be.

Team Asha training program will improve aerobic capacity (VO2max), improve the lactate threshold and improve running economy by lowering the energy demand of running.

RUNNING METHODS

Easy Long Runs
The long run is the cornerstone of marathon training. In marathon training it has been found that 3 runs of 18-20 miles over the 8 weeks prior to the marathon are an important predictor of completing the marathon.

These are the runs that will be run at 15 to 20 percent slower than the marathon-goal-pace to increase your aerobic base and stamina.

Long runs improve your aerobic pathways at the cellular level; stimulate more and larger mitochondria, more red blood cells, increase your blood volume and Myoglobin. Builds bigger heart, breathing and running muscle cells increases the quantity of blood pumped out with each heart contraction. In addition to the above benefits, long runs allow your body to get used to the stresses placed on it when running for 3+ hours. It also trains the body to metabolize fat to augment glycogen burning.

The net result is an enhanced capacity to take in and distribute oxygen. This increased aerobic ability is technically called an increased maximum oxygen uptake capacity of VO2 max.

Lactate Threshold Pace Runs
Lactate threshold training should be run at close to the pace that you could currently race for one hour. For serious marathoners, this is generally 15K to 20K race pace. This should be the intensity at which lactate is just starting to accumulate in your muscles and blood. In terms of heart rate, lactate threshold typically occurs at 80 to 90 percent of maximal heart rate, or 76 to 88 percent of heart rate reserve in well-trained runners.

LT Tempo runs
These are longer duration workouts that are done at the lactate threshold pace. These may typically involve warming up for a few miles followed by 10-20 minutes at the LT pace followed by a few miles of cooldown.

LT Interval Runs
LT intervals are typically two to five repetitions of five minutes to two miles at lactate threshold pace with two or three minutes between repetitions.

Interval running enables to improve the work load by interspersing heavy bouts of fast running with recovery periods of slower jogging. You run hard over any distance up to one mile and then have a period of easy jogging.

During the run, lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system.

Before undertaking interval training a few simple rules should be understood.

* Undertake a period of continuous or base running before starting Interval running
* Consider the various elements of the session and ensure that they are within the scope of the athlete.
* The length of the work interval, longer gives a better effect.
* The pace should be comfortable raising your heart rate to the required rate.
* The number of repetitions should reflect the condition and age of the athlete.
* The rest interval should enable the athlete to jog and bring the heart rate down to near 100-110 beats per minute
* Improvements can be made by altering any of the above variables, however the coach should only change one variable at a time
* All changes should be gradual in nature and take place over a period of time.
* Ensure the surface to be run on is flat and even. It is usual to do interval training on a track although it can be done on good quality grass playing fields. Roads are not a suitable surface because of the pounding effect.

Marathon Pace Runs
These are run at your marathon goal pace once a week and also maybe try 30% of your long runs
(you want to run at race pace for the last mile or two on, say, a 16-18 mile run)

Strength Training
Start preparations for a marathon with six weeks or so of whole-body strengthening, with an emphasis on exercises which involve most of the muscles in the body simultaneously and which avoid seated and reclining postures. Then move on to hill training and exercises which duplicate key aspects of the gait cycle, including one-leg squats, high-bench step-ups, one-leg hops in place, bicycle leg swings, reverse bicycle leg swings, eccentric reaches with toes, and arrested step-downs, focusing on weight-bearing exercises which require high degrees of coordination and must be carried out with full body weight supported by one leg at a time. Finally, finish with about eight weeks of explosive work, including hops, bounds, and sprints, one-leg squats with lateral hops, in-place accelerations, Indian hops, drop jumps, and high-knee explosions. These moves enhance the ability to run fast, and as max running speed increases, it drags marathon pace along with it.

Tips and Secrets

1. Get fitted for proper running shoes at a dedicated running store. A lot of injuries can be avoided this way.

2. Avoid running on asphalt or concrete. Find a good, smooth trail.

3. A good warm-up is imperative for a good run. Here's an example: start with a 5 minute walk; 3-5 minute light, slow jog; 5 minute walk; light, gentle stretching; 5 minute walk; then start your run. Doing this gets some blood flowing to your muscles before stretching. Never stretch a cold muscle.

4. If you find that you start getting tired midway through your run, add some walking intervals before getting tired. Example: On your 30 minute long run, you get tired at the 15 minute mark. Try this: Warm-up, run 10 minutes, walk 2 minutes, run 10 minutes, walk 2 minutes, run 10 minutes, cool down. Break your long runs up into 1/3rds or 1/2s with 2 minute walking intervals before you get tired. Trying to push yourself through a tiring last part of your run is a recipe for injury.

5. Cool-down. Very important. Cool-downs eliminate lactic acid, bring your heart-rate to normal and prevent muscle cramps. Walk for at least 5-10 minutes. The more the better. Do a light, gentle stretch session after your walk; walk some more. Later that day/night, do a more intensive stretching.

6. Do at least one faster-than-marathon-pace workout per week, mixing interval workouts at 10K, 5K, and 3K pace.

7. Do a neutral workout (at VO2 max pace) every 10 to 15 days during the early stages of marathon training and every week during the last eight weeks before a marathon.

8. It's better to simply use sports drinks throughout the race (remember never to mix sports drinks with water); this will increase your chances of avoiding GI upsets and delivering enough carbohydrates to your muscles than a gel. This is because you need to take right amount of water that works for you while taking a gel, while the sports drinks are already diluted to the right mix and concentration.

9. Avoid a lot of long running; try substituting with an array of higher-quality workouts, lactate-stacker workouts (two-minute intervals at close to max pace, separated by four-minute recoveries), hill climbs, fartlek efforts, speed-strength circuits, 800-metre intervals at 3-K pace, 1200- to 1600-metre intervals at 5-K speed, 2000- to 2400-metre reps at 10-K pace, and competitions ranging in distance from 5K up to the half-marathon. These kinds of exertions will have a much broader and larger impact on the key physiological variables which are important for endurance running success, including VO2max, lactate-threshold running speed, and running economy.

10. To promote better recovery while still enhancing the ability to run marathon-type distances, carry out a long run every two weeks (not every week), gradually increasing the duration of this effort to 22 miles. On alternate weeks, complete shorter-duration quality training. Complete the last long run at least four weeks prior to race day.
    
    Bottom line
    Remember that it is your overall fitness that will determine your success at completing the marathon and achieving your goal, not the quantity of miles in your training log or even the number of long runs which you have completed. In fact, too many training-log miles will make your legs feel like logs on race day. The idea in marathon training is to 'peak' in physiological fitness and in the ability to run long at goal marathon speed about a month before the race - and then to reach an even higher 'peak' in marathon capacity over the last four weeks by combining less total running and greater rest with the right amount of intense - but not prolonged - training. If you can pull that off, while retaining your confidence, you will have the greatest chance of running your best-possible race.

Myths

1. Lactic acid accumulation causes fatigue and soreness

2. Most of the lactic acid is removed or metabolized within minutes after a workout is over, and of course lactic acid does not cause muscle soreness or stiffness.

NUTRITION

It's a relatively ignored fact that nutrition is one of the most important parts of a running regimen, be it a regimen for a 10K or one for a marathon. Eating the right kind of food at the right times is very essential. Another key element of a successful exercise program is hydration i.e. drinking the appropriate fluid at the right time.

Let's talk about food groups, vitamins and supplements and hydration.

Carbohydrates
Carbohydrates, the fastest way for the body to get sugar for energy, are the body's primary source for energy for running or any other form of aerobic exercise. Carbs, as they are often referred to, are converted by our bodies to glucose. This glucose is either immediately used for energy by the body or stored away into muscles as glycogen. It is these very glycogens that our bodies use when running. The longer one runs, the more the glycogen reserves get depleted. Once they are gone, we hit what is traditionally known as the "wall". Another term is "bonking" i.e. I bonked at mile 20.

Carbohydrates are either Simple or Complex. Simple carbs are basic sugars and examples are candy, fruit and sodas. Avoid these as far as possible. Complex carbs, unlike the Simple kind, provide energy for a longer period. Common foods that are classified as Complex carbs are cereals, pasta, breads, rice, potatoes, and vegetables. It's important that you maintain a diet high in complex carbohydrates to support your running program and meet your sports nutrition needs.

Fats
Everything that you eat that is not used by the body gets convetred to fat and is stored away. Excess carbs get convetred to fat as do excess proteins.

Fat comes in three types: Saturated Poly-unsaturated Mono-unsaturated

Saturated Fat These are fats that remain solid at room temperature.Common examples are red meat and dairy products. These fats, required by our bodies, should make up at most 10% of the overall caloric intake.

Poly-unsaturated Fat These fats stay semi-solid at room temperature e.g. margarine, butter, vegetable oils. These fats are definitely better than saturated fats.

Mono-unsaturated Fat Mono-unsaturated fats are liquid at room temperature e.g. olive oil and most other natural oils. Recent studies have shown that diets with a higher proportion of mono-unsaturates seem to reduce the risk of heart disease. It is recommended that one obtain 20 to 25% of one's daily calories from fats with the majority of those coming from mono-unsaturated fats.

Proteins
Proteins are needed to repair and build muscles that suffer micro-tears when running. These tears are repaired using proteins. In addition, proteins expedite the absorption of carbs into the muscles.Meats, eggs, beans and nuts are common examples of foods that contain significant amounts of protein. Runners need to get 10 to 20% of their daily calories from protein.

Hydration
Is water the best fluid to drink when running?
Water makes up 60-70% of our bodies. It does not provide any energy but is extremely vital in the functioning of our bodies. Our muscles work very hard when we run, producing large amounts of heat. Water helps to regulate the core temperature of the body.

As a runner, you will need to replace large amounts of fluids and salts lost through sweat. If you are thirsty during a run, it is generally too late. It is imperative that you drink 6-8 ounces of water every 15-20 minutes when running. The danger of relying solely on water during really long runs is that the large amounts of water imbibed can lead to a condition, called hyponatremia (low sodium). This happens because the concentration of sodium becomes dangerously low with the added water. It is recommended that you drimk a sports fluid like Gatorade, Powerade or Cytomax when running to replenish the electrolytes lost during exercise.

Vitamins/Supplements
Generally, if one eats right, one does not need additional vitamins or supplements. Eating right means getting plenty of fresh fruits and vegetables in addition to non-processed foods every day.

Studies have shown that runners tend to benefit from consuming anti-oxidants like Vitamin C and Vitamin E.