Got need for speed? Run in circles

It took the City of Cebu 18 years and its taxpayers P40 Million to repair and refurbish the outdoor track/ rubberized oval at the Cebu City Sports Center. Now that it’s again open to both competitive and recreational runners, here’s how to take full advantage of this most beloved public sports facility.

For those aiming to shave a significant amount of time from their personal bests, then speed workouts at least once a week on track must be part of the runner’s routine. But first, here are some track jargon you need to be familiar with:

Intervals — refers to the time you spend recovering between speed segments. But the term commonly refers to track workouts in general, or fast bouts of running.

Recovery — walking or easy jogging between faster-paced segments. Recovery lets your heart rate return to the point where you’re ready to run fast again, and helps you regain the energy you’ll need for the next burst of speed.

Repeats — The fast segments of running that are repeated during a workout, with recovery in between.

Split — The time it takes to complete any defined distance. If you’re running 800 meters, or two laps, you might check your split after the first lap to shoot for an even pace.

Strides — Short bursts of speed that increase heart rate and leg turnover. They get your legs ready to run hard. Strides are run near 90 percent of maximum effort for 20 seconds at a time with easy jogging in between.

Remember that all outdoor tracks measure a standard 400 meters. This makes it easier for runners to track their workouts and monitor their pace during intervals. But how do you know your target pace for your interval training? If you’re not training with a running coach or if you’re basically self-taught, you may download your training program through www.runnersworld.com under the Smart Coach tool.

Here are some pointers from Runnersworld’s Erin Stout:

-Bring water or a sports drink to stay hydrated and take food to refuel afterward. Eating carbs and protein within a half hour will help repair muscles.

-Stick with runners of the same fitness level. If you start with faster runners and fall behind, you won’t have enough time to recover before the next repeat.

-Leave the earphones at home. With a large group of fatigued runners in a confined space trying to hit top speed, you’ll want to be able to tune in to what’s going on around you.

-If you’re running in a group, inevitably an elbow will fly or a heel will get clipped. Be aware of your body and space. It will help you run more efficiently, too.

-The outside lane is 40 to 50 meters longer than the inside lane. That’s why some race starts are staggered.

-Track work should be tough; it’s not the place for a conversational pace. If you can chat, it’s time to pick up the pace. And remember that others probably don’t want to talk while trying to gut it out.

-When you finish fast bouts of work, be sure to walk or jog—don’t stop abruptly or stand around. Gradually elevating and slowing the heart rate is healthier than suddenly hitting the brakes.

-Clear lanes 1 and 2. The innermost lane of the track is typically the place for the fastest runners. If you’re on a recovery segment, warming up, cooling down, or running slower, move to an outside lane. At the Cebu City Sports Center, no-one is allowed to use lanes one and two of the new rubberized track. Walkers must use lanes 7 and 8.

-You don’t need track spikes. At the CCSC spike shoes are not allowed. However, it’s a good idea to wear running shoes that weigh 10 ounces or less. Just knowing you’ve got your “fast shoes” on will give you a lift.

Even if you’re not looking to improve a personal best in the marathon, Erin Stout says you still can benefit from speed training at your local outdoor track. Here’s how:

-Running a mile burns about 100 calories, but the faster you cover the distance, the sooner you’ll get the burn. An added bonus: High-intensity training keeps your metabolism revved (and calories incinerating) even after the workout is over.

-Speedwork gets fast-twitch muscle fibers firing, and recruits more muscles than slow runs do. As you lengthen your stride to sprint, you engage your glutes, hip flexors, and extensors. This improves range of motion and helps alleviate tightness.

-When you’re holding a swift pace, your feet turn over at a more rapid rate. So with enough practice, this quicker cadence becomes more natural, which means you’ll need less effort to move faster on any run.

-Speed sessions help maximize your aerobic capacity. When you hit a fast pace, you force the heart to pump oxygen through the body at a quicker rate. Over time, that makes your heart stronger, so it can deliver more oxygen to the muscles, and helps your muscles use oxygen more efficiently.