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One of the coolest places to run
The mystique of Nike lies behind a berm near Beaverton, Oregon. It is there, where the Nike Worldwide Headquarters spreads across 286 acres and more than 75 buildings, that Jordan lovers can visit the lobby of the Jordan Building to peruse a collection of drool-worthy sneakers. Or maybe you want to check out that replica Pebble Beach #18 tee box and subsequent green a mere 315 yards away. Or tie back to a bit of Nike’s New England history and stop in the Boston Deli inside the Joan Benoit Samuelson Building, a deli-meets-sports bar with a treasure trove of signed athlete photos and memorabilia, much of it dedicated to Nike co-founder Phil Knight. And that’s just a start. In my many years covering Nike, writing for publications such as Sports Illustrated and Popular Mechanics, I’ve had the pleasure of multiple invites onto the campus to interview athletes and designers and witness the creation process live in search of a better story. Whether with a group of other journalists in a coach weaving through the security-guarded entrance of the Tiger Woods Conference Center (my first official visit to campus), pulling up to the main entrance (past the 48 flags signifying the countries Nike did business with when it was founded), or even meeting a Nike employee on campus after meandering through a wooded walking path south of it that connects the local light rail line—and hundreds of employees using the stop—to the main campus, arriving at the site always offers an entry into what feels like a rarefied world. The Sports Performance Center, opened in 2001 at 75,000 square feet (it was once named after Lance Armstrong), includes a glass-encased, Olympic-size swimming pool. The two-story center’s 30-foot-high glass window walls also hold weight rooms, workout studios, a spin room, and a rock-climbing wall. The Coach K facility trumps them both, though, especially with that specially designed basketball court on the third floor. Exploring outside—whether you brought your umbrella or not—comes in many forms. A 1.3-mile trail loop inside campus includes four footbridges, and a 1.9-mile loop reaches outside campus. The best area for stretching those legs, though, come near that MAX stop, where the Michael Johnson track nestles into the landscape. A five-lane, 400-meter track made from 50,000 recycled athletic shoes lets the red of the surface play against the greens and browns of the environment. With so many aspects to the university-like campus—often closed off at key points with security—it allows both employees and riff-raff like me to enjoy the odes to sports sprinkled about. The Nike Worldwide Headquarters serves as a workplace environment with the hustle of folks going about their jobs, but the campus is one with grand gestures, intriguing history, and a setting that gives it a unique character. For many lovers of sport and the gear tied to it, Nike is significant. A visit to the campus connects gear creation with experience. Or, at the very least, we can take in a bite of history at the Boston Deli.The ultimate half marathon training plan for beginners
So you’ve decided to enter a half marathon? Great work! Before you lace up your trainers and head out on your first training run, here's a few things you need to know... From developing the endurance to run 13.1 miles (without overdoing it and getting injured), to working on your physical and mental strength to hit your time goals, nailing your recovery and mastering your nutrition, there’s a lot to think about when it comes to running your first ever half marathon. Then, of course, there are the race-day logistics, working out which kit is most comfortable, and, most importantly, trying to remember that the whole experience should be fun. FIND A PLAN Half marathon training plans for every runner Given these demands, a lot of beginners come to the distance feeling a little anxious. ‘They’re nervous because many of them have never done 13.1, not even in training,’ says Jenny Hadfield, co-author of Running for Mortals. Luckily, the payoff outweighs the challenges. ‘Many beginners find running a half to be life-changing,’ she says. ‘They never imagined they could go that far.’ Follow a plan and give yourself 12 weeks The half marathon distance requires weeks, months in fact, of training (our half marathon plan for beginners – outlined below – is 12 weeks long); it’s not something a beginner can jump into at a moment's notice. ‘This is one test you can’t cram for,’ says Janet Hamilton, a running coach and exercise physiologist. ‘For this distance, you have got to put in the work.’ Do your easy runs at a slow pace Running slowly when you’re aiming to run faster does feel a little counter-intuitive, so while it’s tempting to think that all your runs need to be hard, improvement comes from a different approach. ‘From our research, it’s clear that elite athletes train around 80 per cent of the time at what we’d call low intensity, and they spend just 20 per cent of their time training hard,’ says Dr Stephen Seiler of the University of Agder, Norway, one of the world’s foremost exercise physiologists. Taking their example, you want to do the majority of your runs at a comfortable, conversational pace, and finish each run feeling like you have the energy – and desire – to run another mile. The biggest mistake first-timers make is running too many miles, too fast, too soon – and that’s a recipe for injury, loss of motivation and burnout. Why? Running fast fatigues the body, which therefore heightens injury risk and requires longer recovery times. ‘If at the end of your run, you’re gasping for air, or in pain, then you’re going too fast,’ says Hamilton. Basically, the slower you go on your easy runs, the better. RELATED STORY How to tell if you're running too slow Hit the hills Hill work builds leg and lung power. Start by incorporating hills that take 60 seconds to climb, says Hamilton. As you train and those 60-second hills become easier, challenge yourself with steeper and/or longer hills. On the plan below, when it comes to hill sessions, try and plan a hilly route where you can incorporate climbs, rather than run up and down one hill for miles! Build your endurance with long runs If you’re a beginner taking on your first half marathon, it’s crucial to gradually build up your endurance with a weekly long run. Our half marathon training plan for beginners starts with a four-mile long run on week one and builds up to 10 miles on weeks nine and 10. The aim is to familiarise your body with running for longer periods of time, and will help improve your shorter, faster efforts, too. This means that you’ll be able to complete a few more reps of your future hill sessions or endure a slightly faster pace on your shorter runs.How to tell if you're running too slow
Easy runs Some runs really should feel easy, and that might mean a pace that you consider to be 'slow' (and remember, slow is always relative!). If you are a beginner runner, or coming back from injury, easy running is what you should be focussing on. Even at a pace you can have a full conversation at, you'll be working your cardiovascular system and building muscle that will make you a better runner. Think of it as the big wedge at the bottom of a pyramid – that's your aerobic base. Everything else should be the narrower pointy bit on the top – and can come later. Once you are used to a certain amount of mileage, you can start to safely progress towards interval or tempo running as a small part of your overall training. Very roughly, you should do 80% easy, low intensity running, and just 20% harder. But always remember that the slower running is also helpful for your overall training. And if it is an easy run, then it probably can't be too slow! Interval runs However, while easy runs should feel properly easy, to get the gains from harder efforts, you do need to push hard enough. This can also be difficult to gauge, particularly for new runners as we are often not sure yet what we are capable of. For interval sessions, depending on how long the intervals are, you are probably aiming to not be able to say much at all! (If you need some ideas or suggested sessions, check out our guide to four simple ones. You are going to be working, in short bursts, at a greater intensity than you are used to, so you should be breathless and need the recovery periods between the intervals. If you can chat during your intervals, you probably are running too slowly, or are at least capable of running quicker! RELATED STORY What is interval training and why should I do it? Tempo runs Not all hard efforts, though, are flat out, as harder efforts can include tempo runs, which should feel like a 'comfortably hard' level that you could sustain, theoretically, for an hour or so. However, working too rigidly to prescribed paces can be unhelpful. So many other factors will influence your training: how well you slept, how busy or stressed you might be, your health, the outside temperature, the gradient of your run – to name just a few. So though we live in an era in which we have gadgets to measure heart rate, cadence, blood sugar levels and many more, a recent study at the Queen's University Belfast has found a nice new twist on the 'Talk Test' - and it's a refreshingly back-to-basics way of gauging your effort. During your next tempo or threshold run – an effort of 7.8 out of 10 – try counting to 30 at ‘a conversation pace and volume’. If you can do it comfortably, speed up until it becomes difficult.A beginner's guide to interval training
When you start following a training plan for the first time, you'll likely come across the term 'interval training' fairly quickly. If you've just started out on your running journey, it's a session you may not be all that familiar with. But add it into your weekly training mix and you'll likely feel the benefits pretty fast. What is interval training? Interval training (also known as high-intensity interval training) is a form of speedwork that's designed to get you used to running at faster speeds and, used well, it can do wonders for your fitness. When you first started running, you probably followed a walk/run plan for a while – bursts of running interspersed with short walk breaks to recover. Interval training is based on the same principle. In simple terms, you run faster for a bit, before taking an ‘interval’ of slower running (or even brisk walking) to recover and get your breath back, before doing it again for a number of ‘repeats’. Benefits of interval training If you've been running regularly for a while now, but are no longer seeing any noticeable improvements in your fitness, it's likely you've hit a performance plateau. This happens when your body has adapted to the stresses you're placing it under during each training session. So, while those runs probably feel easier now, you're no longer seeing any positive change in terms of fitness, strength and speed. However, incorporating an interval training session into your weekly schedule could change all that. As well as helping you get faster, a regular weekly interval session could: Burn more calories: a slow and steady run is all well and good, but if you push yourself during an interval session, your body has to work harder to recover afterwards, which burns more calories even after you've finished exercising. Boost your heart health: high-intensity interval training (HIIT) seems to be a good way to go if you want to keep your ticker in good working order. A 2022 systematic review, published in Frontiers in Cardiovascular Medicine, found that high-intensity interval training is better than medium-intensity training at improving cardiorespiratory fitness. Leave you with more free time: interval training is a great way of fitting in a quality session in a short amount of time – great if you're squeezing in your running sessions around other commitments Give you a runner's high: pushing yourself to run faster for short bursts can see those endorphins (the feel-good hormone) surge, leaving you feeling happy and energised! How does interval training improve your speed? OK, so intervals aren't exactly the most comfortable sessions, but if you want to improve your speed, you actually have to run faster and intervals are a great way to start. 'Interval training is an excellent way to improve speed,' says Omar Mansour, certified running coach and WithU fitness trainer. 'This is because running with a combination of intervals forces your body to take on higher anaerobic capacity, allowing you to go for a longer time at a faster pace as a result. In a nutshell, exposing yourself to harder efforts and faster running will cause speed adaptations to happen.' Is interval training good for beginners? Definitely! Remember, those early walk/run sessions you did when you first started running were a form of interval training, so you're actually already familiar with the sessions. Now it's simply about pushing yourself to run that bit faster. And remember, those recovery intervals can still be a brisk walk if you need them to be – it's all simply about taking it at your own pace. How often should I do interval training? Interval sessions will do wonders for your race times, but remember, these are tough sessions, and your bones, tendons and muscles need time to adapt to the stresses of regular training. 'Interval training takes a high amount of energy and causes a high amount of stress on the body,' says Mansour. 'As intervals are extremely tiring, as opposed to lower-intensity forms of exercise, you need to be careful that you don’t obtain an injury or get to a session without optimal recovery. Start with one interval session a week and then gradually build up from there.' Mansour says that, because of the high intensity it involves, you should do no more that three intervals sessions in a week – and then only if you allow for adequate rest and recovery in-between. How fast should I run each interval? During an interval session, you will run for a set amount of time (or distance) at a high intensity level, before jogging or brisk walking for a set amount of time to recover, repeating until you've finished the session. But how to judge your pacing? After all, there's no one pace that fits all – and it also depends on the type of interval session you're doing, as Mansour explains: 'The pace all depends on your level of fitness and your session objective, and how long the interval is,' he reveals. 'Typically, shorter intervals mean a higher intensity and earn you more recovery to keep the quality.' One of the easiest ways to gauge your pace is by using the perceived rate of exertion (PRE) scale – where 1-2 equals very light intensity and 9-10 equals maximum intensity. When you're first starting out, for short intervals of 30 seconds to one minute, aim for a PRE of 8 or 9 (your recovery intervals should be at a light intensity of around 3 to 4). For longer intervals of around two minutes, aim for a PRE of 6 to 7.Positive running effects on the body
1. You will have a healthier heart from running Running is great for your heart. By running regularly, you lower your cholesterol and blood pressure levels, both of which are indicators of heart health. Running also helps you to lose or maintain weight. Being overweight puts a tremendous strain on your heart, so when you lighten the load, you reduce the stress on your body’s most important organ. 2. You will have a faster metabolism from running Metabolism refers to the chemical process of burning calories. We all naturally have fast or slow metabolisms, which affect our body’s ability to burn calories or store them as fat. If you have a fast metabolic rate, you will burn more calories in a set time than you would if your metabolism were slower. The faster your metabolism, the less likely you are to accumulate fat. Running changes your body’s metabolism. The energy you expend while running helps you to increase the volume of calories burned. And the more intense the run, the longer your metabolism will stay ‘sped up’, even after your exercise is over. 3. You will have more energy from running Ever wonder why you feel energised after a great run? It’s a combination of physical factors that boost our energy in both the short and long term. First, when we run, our hearts pump, and this enhanced blood flow delivers more oxygen to muscles all over our body. Second, regular running leads to better cardiovascular stamina and reduces the demand on the lungs, enabling our body to use energy more efficiently. Third, running can help us get better sleep and rest, which leads to more energy during the day. 4. You will have stronger legs from running Ever noticed a runner’s legs and seen how clearly defined the muscles are? When we run, we use all the muscles in our legs, big and small. If you are new to running, you might be surprised by how quickly you start to develop lean muscle in your legs and the speed at which you build endurance. It should be noted that if you are looking to add mass to your leg muscles, you should include weight training in your exercise routine and eat protein. 5. Your mind will become stronger from running Another physical benefit of running is the effect on your brain. Not only will running keep you physically fit but it will also improve your cognitive abilities. According to the Alzheimer’s Society, a charity, numerous studies prove that regular exercise such as running can improve your memory and protect against future cognitive conditions, like dementia and Alzheimer’s disease. Running also increases the serotonin levels in your brain, fighting stress and generating a more positive way of looking at the world. 6. You’ll lose weight with your running body One of the greatest benefits of running is that it helps you lose weight and body fat. Losing weight is fundamentally about using more calories than you consume. When you exercise, your body uses more calories than usual, so you will have a calorie deficit – over time that will mean you shed pounds as your body uses its own fat stores to provide energy instead. 7. You will get stronger bones too It is well established that when you put stress on your bones, they become stronger and denser. That makes it less likely you’ll have injuries and makes your body more resilient. 8. You will notice various mental health benefits Beyond what running does to your body, exercise also has a huge range of mental health benefits. Numerous studies have established that running can help tackle depression, anxiety and other mood disorders. More generally it can help reduce feelings of stress, and also lead to better sleep.
