From correct posture to level-based training,
From strengthening exercises, injury recovery, nutrition, and mental health management.
Everything you need to know about running in one book

Running is now a common sight throughout the city, with people running at various paces. It's no longer just a specific training method, but a part of everyday life, a way to manage one's own life. However, many people who actually start running often find themselves feeling fatigued, sore, or limited by their physical strength, and end up quitting.
If you want to enjoy running consistently, it is most important to focus on the basics and learn the correct posture and technique.
This book is a practical guidebook and the culmination of years of practical experience and professional training by three national team running coaches.
It's designed to allow you to design your training according to your individual level and goals, making it truly helpful for everyone, from beginners just starting out to intermediate runners aiming to improve their times.

*Appropriate eye contact*
When I run alone
: Run while looking at the ground 10 to 15 meters ahead of you.


When we run together
: If I'm running behind someone taller than me, I look at the waist of the person in front of me.

: If you are running behind someone who is shorter than you, look at the shoulder of the person in front of you.

: When running with someone of similar height, look at the back of the person in front of you.
--- “First yard.
From “Posture and Techniques for Efficient Running”

Is it always best to aim for a cadence of 180? While it's widely believed that a cadence of 180 is ideal for running, this is simply an average.
In reality, the appropriate cadence will vary depending on the individual's physical condition, muscle strength, stride length, and pace.
If you try to force a 180, you will end up running unnaturally and may cause injury.
The important thing is to find a natural cadence that feels comfortable for your body.
--- “Second yard.
From "Breathing and Rhythm that Create a Stable Pace"

You can set training goals based on your VO₂max value or design appropriate training intensity and direction.
For example, an intermediate runner with a VO₂max of 45 mL/kg/min could easily complete a half marathon, but might not be able to aim for a sub-4 full marathon.
In this case, a mid-term goal is to increase VO₂max to over 50 by combining Zone 2 training and threshold interval training.
It is effective to design a training schedule with the structure of ‘aerobic endurance + interval stimulation.’

Anyone can challenge themselves to run a marathon, but a low VO₂max can be interpreted as a sign of a lack of aerobic basal fitness.
Even if your goal is simply to 'finish' the race, you need a certain level of VO₂max to run comfortably and healthily.

--- “Fourth yard.
Among the “3 Key Indicators to Know to Improve Running Performance”

Fartlek training is a training method that allows you to freely vary your pace and intensity while running.
After running at a near-power pace for a certain section, you will then recover by running slowly or walking briskly.
Because there is no clear distance or time limit like with interval training, you can control your heart rate and perceived exertion intensity (RPE) and stimulate both the aerobic and anaerobic systems simultaneously.
Fartlek allows for natural pace changes on a variety of terrain, including roads, hills, and forest trails, making it effective for developing speed adaptability and endurance, as well as the ability to cope with unpredictable situations that may arise during a race.
Above all, you can enjoy training without getting bored, which helps maintain motivation and psychological recovery.

--- “Fifth yard.
Among the types of running training

The 12-week full-course marathon program is divided into 5-hour, 4-hour 30-minute, 4-hour, 3-hour 30-minute, and 3-hour completion time targets.

Training is conducted five times a week, with Mondays featuring light jogging and running drills, and Tuesdays featuring a combination of stair climbing, hill training, and fartlek training.
Thursdays are structured around LSD training during the base phase, and interval training or medium- to high-intensity technical training once you get into the race-oriented phase.

Saturday is the core session for combined strength training, including circuit, shift, and endurance training.
Wednesday and Friday (or Sunday) are designated as recovery days and you should get plenty of rest.

--- “The sixth yard.
Among the “Training Programs by Goal”

Stretching is divided into static, dynamic, active, and passive methods, and it is important to select each method appropriately depending on the time and purpose of application.
Since they are used differently before and after exercise or for recovery and flexibility enhancement, it is important to understand and utilize the characteristics and differences of each.
Dynamic stretching is the most effective warm-up before starting a run to increase muscle temperature, increase joint range of motion, and activate the nervous system.

--- “The seventh yard.
From "Running Reinforcement Exercise"

Circuit training is a high-intensity training method that improves both full-body strength and cardiorespiratory endurance by performing a variety of movements in a short period of time.
It includes all the lower body strength, core stability, rhythm, and agility required for running, and efficiently trains the entire body by connecting eight movements without rest.
The key is to minimize rest periods between movements, adjust the intensity based on your fitness level, and gradually increase it.
(▶ Recommended number of repetitions: 30 seconds for each movement + 10 seconds of rest, 1-3 sets)
--- “The seventh yard.
From "Running Reinforcement Exercise"

Carbohydrate loading is a strategy to maximize your body's glycogen stores by increasing your carbohydrate intake for 2-3 days before a competition.
This allows for a sustained supply of energy during long distance runs, helps delay the accumulation of fatigue in the latter half of the run, and improves pace maintenance.

Carbohydrates are broken down into glucose in the body and then stored in the liver and muscles as glycogen.
During running, glycogen is the primary energy source used first, and if stores are low, it becomes difficult to maintain a steady pace in the second half of the run.
Carbohydrate loading allows you to store 1.2 to 1.5 times more glycogen than usual, which has a positive effect on maintaining late-game performance and speeding up recovery.

--- “The ninth yard.
From “Nutrition and Diet”