Running Metronome

Tips for Running – How To Use An Interval Timer To Improve Your Long Distance Running

Interval Timer – A Gadget to Help You in Long Distance Running and to Complete the Full Marathon

Running with Interval Timer

If you read my previous post on Running Metronome you would know that I changed my running technique from Heel-Stride to Forefoot-Stride some years back. During my first month, my calf and legs were so painful during and after my run.

There were times for one whole week I found it so painful to even walk a short distance. I understood that there were a lot of people injured themselves when they switched from Heel-Stride to Forefoot -Stride and the main reason was they were too impatient or too ambitious.

So, I did not force myself to keep training when there was pain but instead, I gave my legs enough rest before I continued for the next training session. I rested for 2 full weeks before I resumed my training. I believe that is very important to prevent your our from further injuries.

Stay Patient and listen to your body are the keys to prevent injuries. After about a month’s time, there was not so much pain when I run. By the way, this is the Runner’s World Run Less, Run Faster method that I have learnt.

After 1 month of running with the Seiko Running Metronome using the forefoot stride, I could run for 1 mile though the timing was worse than before the switch. I pressed on. In fact I was still searching for the landing point, stride length, and stride frequency that suit me best.

After another 2 months, then I finally settled download with the running pose that I was most comfortable with. My timing was still not close to what  used to have. It took me another 2 months to close the gap. I was then could run up to 5k quite comfortably.

I would like to encourage all my readers to be patient with the switch to forefoot stride. It takes time and please do not rush yourself. If you over stretch your running or training, at the end you might find yourself spending more time recovering from injuries.

Very importantly is to listen to your body before, during and after your run. I do not put on the ear phone or listen to the mp3. I pay alot of attention to each stride. Like where my landing point, my running pose, my breathing etc.

In total of 5 months (Yes, you hear it right, 5 Months) I could run very comfortably 5k without any pain or discomfort to my body and legs. It was really a very nice feeling. I was feeling so free, light and happy when I reached that state. I could run up slope so swiftly, no panting and no pain, I felt like there were springs underneath my feet.

When I moved on to 10k run and beyond, I realised I could not keep my pace at 180 stride per minute throughout the whole of 20k run, guess it is partly of my age. I am into my 40s. At the end of my 20k run, I would feel so tired and exhausted. In fact, towards the end of the 20k, my pace slowed down tremendously but I told myself not to stop, I kept pushing on without realising indeed I was running very slowly then.

Run-Walk-Run Method by Jeff Galloway

End of last year, I read a book “Running Until You Are 100″ by Jeff Galloway. He teaches the Run-Walk-Run technique. It simply means you run for say 1 minute then walk for 15 seconds before you resume the next 1 minute run. I tried out Jeff’s method, I found that it was quite effective. In Jeff’s book, it includes a training program, so I followed that program and within 1 month, I could run the 10k without feeling that tired and exhausted at the end of the 10k run.

I do not follow Jeff’s technique 100% though. I run for 10 minutes at 180 stride per minute then slow down for 15 seconds before I pick up the pace for the next 10 minutes. That means I do not stop to walk but that short 15 seconds is enough to restore and recharge my energy to run at high speed again. It changed my belief. I always thought I should not stop and walk during my run because I would not be able to pick up the speed again, but I am glad that I was wrong.  

Interval Timer

Okay, you might ask do I keep looking at my watch to know when to slow down and when to pick up my speed again? No, that will take away the joy from my run if I keep looking at my watch. I used a gadget called the Interval Timer. This Interval Training Timer is something like a Stop Watch where people used for their Circuit Training. Thus, some call it Gym Timer or Workout Timer.

With the help of this Workout Timer, people in the workout program (particularly the Crossfit training) perform high intensity exercise for say 3 minutes, rest for 45 seconds and resume another round of high intensity exercise.

With this Interval Timer, I can set two timings. When I hear the first beep, I slow down, when I hear the second beep I pick up my speed. The timing or even the tune can be set according to your liking (or vibration mode). Of course I would not be using my Seiko Running Metronome and the Interval Timer at the same time. Now, I am quite comfortable with my pace and I can very well manage my speed at around 180 stride per minute without using the metronome.

Gymboss Interval Timer

I did my research and found out that the Gymboss Internal Timer is the most popular and highly recommended Interval Timer used by well-known physical trainers.  By the way, do not buy the Interval Timer from Jeff’s website., I bought mine at Amazon, not only it is cheaper but they look nicer and more models to choose from.

What I like about the Gymboss Interval Timer is that it is easy to set up, hardy and light. It even has a Stop Watch function.

With the Gymboss Interval Timer, I find my running is more fun now as there is variety in my run. I know I can get a rest (15 seconds of slow run) after going high speed (higher than 180 stride per minute, sometimes, I reach 200 stride per minute) for 10 minutes. That is not one speed last the whole of 10k run (can be boring at time).

And amazingly, with this Fast-Slow-Fast running pattern, my timing has improved. I did not expect the short slow run will inject energy into my run and I could pick up the fast speed again just after a 15 second ‘rest’.

Now, with this Gymboss Interval Timer, I am moving on to half marathon and maybe eventually run the full marathon. I am into my late 40s, if I can do it, so can you.

>>> Click Here to get the Gymboss Interval Timer <<<

Have fun running with the Gymboss Interval Timer.

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