Running 101: A Beginner's Guide
Words You Need to Know
Use this glossary to follow our running plans.
Rate of Perceived Exertion (RPE)
How hard you're working on a scale of 1 (sitting) to 10 (sprinting).
RPE 4 to 5: Easy; you can talk with little effort.
RPE 6 to 7: Moderate; you can talk, but you're slightly breathless.
RPE 8 to 10: Hard; you can only speak a few words as you run.
Cross-train
Swim, bike, walk or do total-body strength training for 20 to 30 minutes. "Activities that don't tax running muscles are ideal," says running coach Scott Fliegelman. "If lifting, keep reps high, weights low, and make sure you're not overly fatigued for key workouts."
Strides
Short, fast intervals. Not a sprint, but running as fast as you can (RPE 8 or 9). Jog easy (same duration as stride) after each.
Off
Rest! "Following a strenuous workout, muscles need to repair their microtears," says Fliegelman. Twenty-four hours of R&R helps.
Originally published on FitnessMagazine.com, September 2006.
