Run Club
Is Back.

Slower at first is better, especially for those who haven't run in a long time or ever. The body takes time to adapt to the load, just like with lifting weights. The ramp-up feels slow because it's designed for you to make the adaptations to the demand over time.

You probably will not start actually "running" the full distance in the prescribed days, at least not for a while. It really should start like 30 seconds jogging, 30–45 seconds walking — back and forth as you can tolerate for your prescribed distance. This is not a sprint. The beginning of this program should be taken slow.

Note: even slow running has a "flight phase" — a portion of the running gait where both legs are off the ground at the same time. Just because we're moving slow doesn't mean it should be an exaggerated walking gait.

Pacing how much of the prescribed mileage you run and walk is highly dependent on your recovery and how you feel after your runs. If you don't feel too sore, hurt, or generally bad the following day, maybe increase from 30 seconds to 45–60 seconds of running. As you get conditioned to the demands of jogging/running, you'll be able to tolerate longer distances before walking.

Most ideologies agree: Zone 2 runs for 80% of your runs — roughly 5 out of 6. To calculate your Zone 2 range: (220 − age) × 0.60 to 0.70. For example, if your max heart rate is 180 (a 40-year-old), Zone 2 is 108–126 bpm. This will feel extremely slow, and that's the point — recovery and adaptation.

Taking into account that you'll still be attending Fulcrum classes, we don't want too much fatigue to accumulate. One run per week — preferably not the Saturday long run — can be a speed test if you choose.

If you don't use a heart rate watch, use "conversational pace" as your guide: if you can talk without slowing down much, you're likely in Zone 2. After you get into the flow of running, you won't need to check the watch as much — you'll start to understand what your body feels like at certain effort levels.

Hydration from water, electrolytes, and fuel are big portions of running — especially longer ones. Bringing a water bottle, and eventually a running pack, may benefit your success. If you're slowing down due to energy levels, feeling off, or if it's particularly hot, hydration and fuel may be your limiting factor.

Because of the energy systems running utilizes, carbohydrates are your main source of energy during this exercise. Some people opt for running gels; some prefer fruit. This is personal preference — just make sure you properly fuel before and eventually during your runs to avoid bonking out.

You may not need to consider fueling during runs until the long runs start being over 5–6 miles. But as you adjust to running in your weekly life, you'll notice how you feel with your current diet and the added cardio. Adjust accordingly — and always ask a coach about fueling strategies as you move forward.

With the long runs being day three each week, Coach Zei plans on hosting Saturday group long run meetups (time TBD) to develop community and run together. We'll all be running at different paces — don't hesitate to run at your own. Currently, Zei runs a 10:50–12:15 minute/mile pace. If you're faster or slower, that's perfectly fine. We're all just running for the fun of it.

If you prefer to run alone, by all means do what works best for you. But especially during summer months, think about hydration, sunscreen, and time of day. Running midday when it's over 90°F may not be the best idea — consider an early morning or late evening run, or push the run back a day.

One important thing to keep in mind: we all have our own lives and responsibilities. If there are a few times during the program where you have to miss a run, that's perfectly fine. Just pick up where you left off. Obviously try not to make it a habit — completing roughly 80% of all runs should be a goal for everyone. But we're doing this for fun and community, not because any of us are world-class competitors.

Cheer each other on. Make some connections. Run with fellow members. Who knows — you may even start to like it over the course of the program.