What a brilliant start for this fantastic show. #RunYourselfCrazee has received a warm welcome from most people. I will commit to producing the most useful and quality content for all our subscribers.

After briefly discussing how to start running last week, I thought it best to give you more information about running. Today, I will share with you different types of running. These types of runs are those you need to do when you are either training for a marathon or if you want to be able run faster and to build your’s body’s endurance. I am going to speak about 7 types of running sessions you may consider to do.

1 BASE RUN

This is a run done at a conversational pace. This means this run can be done while having a conversation with another person. If you are doing this run and you are uttering broken sentences or you find yourself gaping for air, it means you are running too fast. When you are doing this run you need to be able to breath easily and be able to talk while running. You should enjoy this easy run.

2 PROGRESSIVE RUN

A progressive run is a run that starts at a conversational pace and then gradually rise to a hardest pace. I usually do this type of running when I am doing long runs like 10k to a half marathon or when I am doing time based training of over an hour long which are classified as longer runs. The progressive run works best if you divide the running session into equal parts, however many they are. I prefer to divide my running session into three parts.

The Warm Up

The first section of the run will be the warm up. This is when I am introducing my body into the running session and also assist my mind to be in the run. Remember last week I emphasize that when running, one should keep their mind in the run and that you can’t run with an empty mind. An easy pace will do well to get the body warmed up while on the go.

Middle Section

Now when the body has finally gotten warm, it is time to raise the pace from conversational to a slightly faster yet comfortable pace. It is good to hold on to that pace or else when you get into the middle of this section, raise the pace slightly. The main idea here is to not get slower. One must hold the pace or get faster.

Going for the kill

In this section, the pace raised until the runner cannot comfortably have a complete conversation. This is the moment where you giving it all your best. No slowing down, no looking back and giving up. This section is a “now or never” moment. It is time to go for a kill. You are getting stronger each mile or kilometer that passes. When you reach the finish lines, you must be at your best pace. Your final kilometer or mile must be registered as the fastest.

3 FARTLEK RUN

A fartlek is a speed game. The word “fartlek” is Swedish and it means speed plays. In a fartlek, you start by warming up. You do an easy pace, or a conversational pace. When you’ve warmed up, pick a land mark. The land mark could be anything, a tree, a lamp post, a pothole, a rock or whatever…

Jog easily to that landmark and when you have reached it pick another landmark in front of you and speed to it and then back down to the conversational pace. Through out this run keep choosing landmarks and speed to them, and then slow down. Repeat as many times as you wish. This is another version of interval sessions.

4 INTERVAL RUN

I sometimes refer to interval runs as “speed reps.” That is the name I got from the Nike Running Club App. This type of running session, involves warming up, and then run at a given pace for 200m, or 400m, 800m, or even 1200m depending on your training and your level of fitness. You then rest for about 90s to about 150s and start again. The Nike Running Club App which I am using to track my running activity and also get automated coaching will tell me how many reps I need to do. Both the interval runs and the fartleks are meant train your body to run faster. They are a form of speed training.

5 TEMPO RUN

A tempo run, also known as a threshold run is a more challenging running session. It requires a faster and continuous effort. It is best achieved when done on flat roads or on the running track. Since it requires a continuous effort it will be more challenging if one chooses to run onto a hill. The pace will be lowered and thus defeating the very purpose of the run. The pace in the run should be keep steady with very minimum variation. This training session is meant to allow your body to run faster for longer.

6 HILL REPEATS

The Hill repeats are another form of speed training session. This is when you run uphill as fast as you can for about 30s and then jog slowly or walk down hill by way of recovering. And repeat the process. Do this as many times as you wish.

7 LONG RUN

A long run is any running session that last for an hour or longer. At first it is best to do a time based long run, rather than a distance based. If you aim to run for an hour you will be able to learn how much distance you can do within that hour and the distance you would cover in your first time based long run, would be your long running distance. You can gradually increase your long running distance over the weeks. Take caution that your long running sessions do not exceed 3 hours. Running for more than 3 hours will cause more harm than good.

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The word podcast is short form for Portable-On-Demand-Broadcast. The whole idea is for the consumer to take the message they want to hear and store it on their device so that they can listen to it whenever they want.

Those who grew up in the days before television (1927) and internet (1983), know that radio ((1901) of which the first station was setup on the 2nd of November 1920) played a vital role upon people’s lives. The radio had very interesting, entertaining, yet equally informative shows that ran on it. They also know that if you missed a particular show, you had lost it forever. There were no reruns.

There came audio cassettes in 1962 and were introduced for the first time to a radio a station in 1963. Later in the years, people were able to tape the music they wanted to here from the radio into an audio cassette. This gave them an ability to listen to the music over and over again. A cassette could only hold very little amount of audio.

As technology advanced, today a radio show can be recorded by a listener from a cellphone. The downside is that a listener have to sit through the live radio show in order to record it.

With the growth and fame of the internet and its accessibility, content producers are now able to record a niched down content and make it available to their listeners. That means a person who is interested in podcasting, will not wait for the radio station to air a discusion on podcasting but they can go online and stream or download a podcast episode that provides the content they are looking for.

That is the whole idea of podcasting. It provides a specific content on regular basis, to a specific group of people. Listeners can access the podcast episode online and there is no such thing as “missing the show” in the world of podcasting. The podcast episodes are always there on the internet and can be accessed when needed and can be downloaded from anywhere in the world.

THE POINT OF THIS EPISODE

The purpose of today’s episode is to appeal to you my dear listeners/readers to give us content ideas. We seek to know from you, what exactly do you wish to hear from The Spokesdude Podcast. You can let us know by asking questions or by telling us directly what you’d like to hear.

I must lay it before you that we are changing the content strategy of The Spokesdude podcast. We seek to engage with our audience in a more precise and useful way. We want to give a definite answer when we are asked about the nature and content of The Spokesdude Podcast. We are trying to avoid being general. Just like our new podcast the Run Yourself Crazee is for the runners and the sporting community, we want to be specific with The Spokesdude Podcast.

The number one idea so far with regards to a specific niche is a career in Podcasting, Business, and Media production. We want to combine these three and address the podcasting community, which can be both in business and classified as media producers.

Judging by your questions and content ideas, which I am hopeful you will send, we may find ourselves launching new podcasts dealing specifically with the subject of “History,” “Mathematics,” ‘Science,” and other fields of study. You will remember that our aim is to establish a podcasting network, where more people can join us and provide content for other groups of people

CONTENT PROVIDERS

I wish to engage the youth of South Africa and introduce podcasting to them. I was very challenged when I saw some video clips of some 8 year old kids interviewing each other on a podcast, using Skype as a medium of communication. I feel the need to get our kids to know that there is a whole new world out there. Instead of getting into drugs and premarital sexual activity, why not use available technology to reach out to the world and earn money without waking up only to tremble at the presence of an employer.

I wish to draw as many content providers as possible as I can to The Spokesdude Network and work with them either to develop their social skills or learn new things from them. Refer to Our Vision.

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