Health and Fitness

Serious About Running? Here’s a Training Program You Should Be Adopting

Athletic brand Nike also unveils a shoe that prevents injury.
IMAGE Nike Philippines

Most people have a vey specific notion of success. For them, life is a hustle; a vicious tango upward as fast as we can manage. We hardly ever even think about longevity, or the nobility of simply showing up every day without relent. 

This is what global behemoth Nike is focusing on in its latest campaign. When it comes to long distance running, or life in general, one should never discount the importance of cool downs, slow runs, and days off.

Simultaneous with the launch of its newest revolutionary running shoe, Nike running experts and storytellers Soy Soriano and Coach Rio de la Cruz suggested adopting the following into a training regimen for those serious about running.

Photo by Nike Philippines.

The Long Run

These are the runner’s longest workouts for the week, usually done at a slower speed to build muscle endurance. Do this once a week.

The Base Run

This is the average, workaday, mid-range, comfortably paced, and probably “brainless” jog. Make it a two or three times a week thing.


Intervals and Fartleks

These are the sprint and recovery types of runs aimed at building speed and stamina. Intervals are usually done on a track in a precise manner while Fartleks (a Swedish word from “fart,” which means speed and “lek” meaning play) are just chucked into your base runs. Do this once or twice a week.

Tempo Run

Run mid-distance at around 85 percent maximum effort. I call these my “gunner runs.” This keeps you running fast for longer and should be done once or twice a week.

Recovery Run

Basically, half-ass your run. Relax. Done after a depleting race, these easy runs are done at low intensity when needed.

Shoes to prevent injury

Nike’s newest React Infinity Runs shoes comes with a commanding message: Don’t let running stop you from running.

Participants in the launch event tried the new shoes on with Soriano and Dela Cruz during a relaxed, three-kilometer run around Bonifacio Global City. Officials said the new shoes are structured with 24 percent more foam cushioning, rocker geometry, and a notably wider base.

Photo by Nike Philippines.
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Photo by Nike Philippines.

The shoes’ name—Infinity Run—is perhaps a nod to the idea that the shoes can help you run forever, or at least, as far as you possibly can. The official release about the shoe offered results based on an external study by the British Columbia Sports Medicine Research Foundation (BCSMRF), in which 226 runners wore the Nike React Infinity Run and the Nike Structure 22, a traditional motion control shoe. The study showed that runners in the Nike React Infinity had a 52-percent lower injury rate than in the motion control shoe, “with wearers confirming that they felt less pain in their knees and feet.”

The secret is in the foam used in the shoe’s midsole, i.e. the proprietary React technology, which eliminates the use of ethel vinyl acetate (EVA) so commonly used in running shoes, and replaces it with thermoplastic elastomers (TPE). This provides the runner with a markedly enhanced cushioned step and a startling energy return. 


Photo by Nike Philippines.

“People don’t buy what you do, they buy why you do it,” said author and motivational speaker Simon Sinek. The saying has punctured my skull and stuck itself deep in my long-term memory. The folks at Nike might feel the same, as with this injury-prevention shoe they underscore the importance of a variable training program for long-term running.

Running holds in its bosom more wisdom than might initially be thought. The notion of success is brought back to the long haul from the sprint (see: causes of burnout). In running, injury is prevented with a little half-assing, mixed training, and a lot of patience. It’s a nuanced formula for running success, and indeed, with just a bit of luck, you should find yourself running injury-free for good.

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About The Author
Jaymes Shrimski
Jaymes Shrimski is a twentysomething, Manila-based writer who’s grown up somewhere between Sydney and Cebu. Enthusiastic about all things food and beverage, clothes, books, and small business, he also loves a good long run, beers with his mates, and coffees at any given time of day.
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