What Every Runner Should Know

From What To Wear To Setting Goals

(CBS) 
SETTING GOALS

For beginners, and for all runners, actually the key is setting goals. And you're never too old. Last week a 95-year-old man from Japan set a world record for age group in the 100-yard dash. Granted, his age group might not be a big pool of people, but he didn't begin running until his late 60s or early 70s.

Beginners: If you've never run before, or haven't run in a long time, your goal may be to run three miles, or a 5K race (3.1 miles). One of the most successful methods for beginners is a run-walk method, combining intervals of both - say running a quarter mile, then walking a quarter mile.

From there you can gradually increase the running intervals and decrease the walking intervals until you've built up the stamina or ability to run three miles straight. It's a very proven method and many runners swear by its results.

Intermediate: For more experienced runners who have noticed that the weight loss has stopped, or their times have plateaued -even though they're still running three or more times a week- there are actually very subtle changes they can make, sometimes without even altering the distance they run, to spark some weight loss or improve their race time.

Intervals can be key here as well, but instead of run walk intervals, try sprinting or speeding up for 30 seconds, followed by 30 seconds to a minute at normal pace, and keep repeating. Gradually, you can reduce those "rest intervals" and increase those sprint intervals, which will mean you're working harder (good for weight loss) and making improvements to your time without changing your distance.

Another subtle change can be incorporating hills and inclines into your route, which also has the effect of increasing the intensity of your work.

Advanced: This is the elite runner who enjoys a good 10K or marathon. To improve in this category the key is to add mileage. This should be done in small increments.

Don't add more than 10 percent of your current weekly mileage, or more than 10 percent of your current long run.

For instance, if you run 20 miles a week, and you're adding on the next week, don't run more than 22 miles. If your long run is typically 10 miles, and your adding on for the next week, the long run should be no more than 11. And most runners don't run the entire goal in one day; they'll usually break it up between a morning and afternoon run.