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How Fast Should I Run | 3 Types Of Runs

Do you have a plan when you head out the door to go for a run?  Have you been wondering…how fast should I run? When I first started running 9 years ago, I would go outside and would just try to run as fast as possible. I thought “running is cardio and if I’m not going at 100% then I’m not working out.”

 

In episode 25 on the Healthy Runner Podcast, I tackled this all too common error in training I find in many injured runners or runners who want to get faster.  I shared what I learned during my certified run coaching course through the Road Runners of America.  This information was super helpful in helping my clients maximize their potential and improve their running fitness to exceed their expectations.  Clients of mine are running personal bests when it comes to distance and time!  It is all because of the strategies I outline in this episode.

 

I wanted to share how you can prevent the common pitfalls we see in new runners and discuss the 3 types of runs you should know about!

 

In this episode, I discuss the importance of understanding the different types of runs, what they are, and how and when you should be doing them!

 

Click the video below to watch the LIVE video within the Healthy Runner Facebook Group

You can also listen to the audio version on the Healthy Runner Podcast…now available on your favorite podcast app!

 

 

Here is what other runners are saying about the podcast

 

 

In this episode, I share with you,

 

1.What is base training?

 

2. What is conversation pace running?

 

3. What is a tempo run?

 

4. How do I do interval runs?

 

All this and more breaking down the benefits and risks of different running workouts with the goal to stay healthy because if you are injured then you can’t run!

 

Listen to the Podcast Episode during your next run!

 

Have you been running but you are not getting the results you are looking for?  Are you looking for a plan beyond google that will provide structure, is individualized to your busy schedule, and will keep you injury free?

 

I am excited to announce that I will be expanding my personalized coaching services to guide you in taking your running to the next level!

 

The SPARK Healthy Runner Program includes:

 

– 100% customized training plan developed and monitored by myself as a running PT and Coach.

– 100% customized strength plan developed and monitored by myself

– Modifications to your plan as needed.

– LIVE on-boarding coaching call by phone or video chat with myself

– Weekly workout analysis and accountability through your coach.

 

Click THIS LINK for a FREE 20 minute phone consultation and let’s chat to see if this program is a good fit for you!

Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!

 

 

Warmest regards,

 

 

– Duane

 

Duane Scotti, PT, DPT, PhD, OCS

 

⚡️SPARK Physical Therapy
We Help Active Adults Be Able To Run Without Aches and Pains So You Can Feel Good About Yourself Again…
[Even While Recovering From A Global Pandemic]

 

 

 

 

 

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“I developed IT band syndrome during my first marathon training cycle last year and ended up in physical therapy for about 3 months. I was told not to run if I had any pain at all. I lost so much time “recovering” that I ended up deferring my registration to the next year. I spent the next summer training for the same marathon when about 6 weeks out, that familiar IT band pain returned. I could barely finish a mile. I didn’t want to go back to my physical therapist because I knew what he was going to tell me. Stop running. I was so frustrated and started to feel like marathons weren’t for me. I stumbled upon the healthy runner podcast and learned that I don’t have to stop running in order to recover from injury! I was skeptical about an online physical therapy session. But I reached out to Dr. Scotti and he was able to give me the tools to mitigate my pain within the first session! I was able to complete my training cycle and made it to the finish line of my first marathon with his help! I highly recommend!”

Kendyl R. (Runner)

“I’d been dealing with Proximal Hamstring Tendinopathy (PHT) for about 4 years and had been doing PT, but still had lingering pains. I just figured I’d have to suck it up and deal with it because that was as good as I was going to get. But then, I came across a podcast of Duane being interviewed by Jason Fitzgerald on PHT and how he overcame the injury, and my curiosity was piqued. I met with him virtually and he has been a GODSEND! I’m able to sit as I type this! I can bend over and get in and out of cars without pain! And, I’m RUNNING again!!! It is amazing to be able to do things that I haven’t been able to do without pain since 2016!!! Thank you so much Duane for being an incredible PT!!”

Michelle D. (Runner)

“I suffered from IT band syndrome for four years before seeing Dr. Scotti in April 2020. Before then, I couldn’t run more than about 10 minutes without stabbing pain near my left knee. I’d seen various orthopedists, physical therapists, and chiropractors looking for some relief. My career needed me to run a mile and a half within a certain amount of time, and it was impossible to do so with the knee pain. I saw Dr. Scotti and he immediately got to work! That first visit, he helped me understand the anatomy and underlying cause of my knee pain (aka IT Band syndrome). Once I understood what was happening, the course of treatment made so much sense. Not only did he have online videos of all the recommended exercises to treat the problem, his “healthy runner” Facebook group, Podcast, and YouTube videos held a wealth of information and supplemented my plan. I soon understood that running wasn’t just a casual hobby – it’s a sport and one that deserves dedication and focus. Without his dedication to the sport and his community, I wouldn’t have realized this! Over the next few months, I had many ups and downs – victories and failures – and even some tears! Two steps forward and one step back. Dr. Scotti always checked in between appointments and tweaked my plan if needed. By August, I was regularly running 3-4 miles with barely any pain! If I did get pain, it was because my dedication and focus were lacking – and I quickly picked it back up and overcame. I’m so thankful I took another chance at having my knee looked at and trusted someone else. I run regularly now and am really enjoying it. I can’t thank Dr. Scotti enough and would highly recommend him to anyone having trouble.”

Tracy G. (Runner)

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