Running and Walking

by Kjoelen
(Oslo)

How should one apply the special "smart strides" that are parts of the 100 Day Marathon Plan ? And how about the running and walking workouts ?

"When you say walk/run 50:50, if you feel fine running in effort 1, is there a special purpose of the walking, or is it ok to run all the time (as long as you feel fine running at effort 1)?

You say that your body "remembers" the last thing it did, hence the SS - Smart Strides. After the SS should you "run down" - run at an easy pace for 5-10 mins, or should the SS part be the very last thing you do that session?"

Answer : I actually recommend sticking to the running and walking on those and not run the whole way. The point is that alternating running and walking gives you the duration needed without the same stress as running the whole way. If you run all on these you risk injury as it will wear down your body more for the other runs. I'm balancing the workout stress right on the edge in these workouts so it is important to "stay fresh"!

With the SS* - the special strides it is best to do this as the last thing in the session before walking off 1-2 minutes or just finishing up right after the last one.

All the best,

Marius

Back from Running and Walking to Marathon Training Schedule

I'm often asked what shoes I personally recommend to help stay injury free while running (on the 100 day plan) so I'll add a little bit about it at the end of these Q and A's.

Good shoes are crucial if you want to stay injury free during your marathon journey. In general, the best is to find a shoe that fits your feet according to your foot type.

However, these three shoes will do an excellent job with their mild correction - and will work for most runners :

The most sold running shoes ever - and by every model seems to get better and better. About the same weight as the Kayano but the fit is a little bit different.

The 2150 is a great alternative for the faster work you'll be doing in the 100 day plan. It is one of the few shoes that "feels" like a lightweight one but at the same time has more than enough stabilty to prevent injuries with the marathon type length of some of the interval sessions.

A tips for international (non-US) runners : check out roadrunnerssports.com : Example : Asics Kayano (RoadRunnerssports) they ship worldwide and it can really save you some money on your shoes.