At 5:30 AM at Banpo Sports Complex, I had the opportunity to sit down with a running expert to dive deep into all things running. Coach Bae Seong-won, who has spent 15 years coaching everyone from elementary school athletes to national team members, shared invaluable insights covering everything from running basics to advanced training tips.
15 Years of Coaching Wisdom: Real-World Running Advice
Coach Bae has been active as a running coach since 2010, guiding a diverse range of runners from young elementary school athletes to national representatives and everyday recreational runners. According to his experience, the questions runners ask most frequently tend to be surprisingly similar. "What should I eat?" and "What's the best foot strike?" are typical examples of questions seeking simple answers, but the reality is that running requires a multifaceted approach that varies greatly from person to person.
Just like a doctor diagnosing patients, a running coach must prescribe different solutions based on each individual's circumstances, fitness level, and goals. Drawing from this wealth of experience, he authored the book "Simple Running & Marathon: Just Follow Along," which distills his practical knowledge into actionable advice.
Running Fundamentals Every Beginner Must Know
The Walk-Run Training Method
The biggest mistake novice runners make is the obsession that "since I'm starting to run, I must run continuously from start to finish." This mindset often leads to giving up on running altogether.
Coach Bae's recommended training method for beginners is straightforward:
- Alternate 1 minute of walking with 1 minute of running for 30 minutes
- Gradually decrease walking time while increasing running time
- After 1-2 months of consistency, you'll naturally be able to run for longer continuous periods
The core philosophy behind this method is reducing pressure and building habits. Being consistent, even if imperfect, is far more important than trying to be perfect from day one.
The Key Strategy for Habit Formation
The most effective way to build a running habit is simply "putting on your running shoes and stepping outside." Once you're out there, even if you just walk, you'll naturally find yourself running, according to the coach's experience.
For working professionals, he specifically recommends coming home and immediately putting on running shoes and heading out instead of cracking open a beer and lying down. This approach not only relieves stress but creates a positive cycle where you'll naturally want to drink less because you want to improve your running performance.
Realistic Advice About Running Gear
One common trap that beginner runners fall into is "gear obsession." Many believe they need expensive smartwatches or premium running shoes to run properly.
Coach Bae takes a positive stance on gear purchases. From a motivational perspective, if new equipment sparks your desire to run, it's absolutely worth the investment. However, he emphasizes that beginners don't necessarily need expensive gear.
- Watch: Any regular watch at home is sufficient (you just need to know start and end times)
- Smartwatch: Basic models like Apple Watch or Galaxy Watch are more than adequate
- Running shoes: You can start with whatever athletic shoes you have at home
The key message is that consistency matters more than equipment.
Understanding Heart Rate and Zone Training Properly
One of the hottest topics in the running world today is "Zone 2 training." Zone 2 refers to a heart rate range of approximately 120-140 BPM, which should feel comfortable enough to maintain a conversation.
However, Coach Bae warns against blind faith in Zone 2. For beginners, even walking can push heart rates above 120 BPM. Therefore, he places more importance on the subjective intensity indicator of "being able to hold a conversation" rather than strict heart rate numbers.
He also advises not to rely too heavily on heart rate data since it's heavily influenced by external factors like caffeine intake, sleep quality, and stress levels.
Training Strategies for Pace Improvement
If you want to improve your pace, you ultimately need to practice running faster. Zone 2 training alone has its limitations, according to the coach.
Weekly Training Plan for 10K Race Preparation
For runners wanting to complete a 10K in under an hour, here's a weekly training schedule:
-5 training sessions per week(with two rest days)
-1 high-intensity session: Intervals or VO2 Max training
- 2 moderate-intensity sessions: Zone 3 tempo runs
-2 low-intensity sessions: Zone 2 or below easy runs
The key principle is "having just one day per week where you run really fast, while maintaining consistency without injury." Controlling your ambition is crucial.
A Realistic Approach to Running Form and Foot Strike
One of runners' most frequent questions concerns foot strike patterns. They want to know which is best among forefoot, midfoot, or heel striking.
Coach Bae's answer is clear: "There's no bad foot strike. There are only foot strikes that can become problematic."
For example, heel striking isn't problematic if your stride length is appropriate, but if your stride is too long, it creates a braking effect that becomes inefficient. The natural foot strike pattern can also vary depending on your shoe design.
The Truth About 180 Cadence
"Cadence must be exactly 180" is another common misconception. The number 180 is simply an average from many research studies, not an absolute standard that applies to everyone.
Especially for beginners, forcing themselves to match 180 can cause shallow breathing as a side effect. Finding your natural cadence is more important than hitting a specific number.
Breathing Techniques and Practical Tips
Natural Breathing is Best
Regarding breathing techniques, the basic principle is "breathe however feels natural." However, for beginners, he provides some reference points:
- 2:2 breathing: Inhale for two steps, exhale for two steps
- 1:1 breathing: Inhale for one step, exhale for one step
As your pace increases, your breathing pattern should naturally change as well. The key is adjusting your breathing to match your body's oxygen demands.
Nasal breathing is recommended primarily because mouth breathing causes dryness and throat irritation. Additionally, the nose provides natural filtering for fine particles and helps regulate temperature and humidity.
Race Preparation and Nutrition Strategy
Nutrition Strategy by Distance
-10K: If you can finish within an hour, one energy gel before starting is sufficient
- Half Marathon: 1-2 energy gels recommended
-Full Marathon: 4-6 gels depending on individual running economy
The important thing is to fuel before your pace drops. Since it takes 15-20 minutes for energy gels to convert into usable energy, strategic fueling is essential.
Minimum Weekly Mileage for Marathon Preparation
To complete a marathon, you should run at least 50km per week, according to the coach's advice. To run 42.195km in one go, you need that level of weekly mileage to properly adapt your body for a comfortable finish.
Injury Prevention and Management
The Necessity of Stretching
Regarding the "stretching is necessary vs. unnecessary" debate, Coach Bae firmly believes it's necessary. He views running as essentially a probability game. If the odds of getting injured versus staying healthy are always 50:50, then stretching, warm-ups, cool-downs, adequate sleep, and proper nutrition are factors that tip the scales toward staying healthy.
He particularly emphasizes improving hip mobility. Better movement originating from the hips leads to overall improvements in running efficiency, including stride length and cadence.
Self-Diagnosis for Pain
How to distinguish between injury and simple muscle soreness:
Using a pain scale of 1-10:
- Below 3: You can continue running through it
- 3 or above: Stop running and substitute with walking or cross-training
If you have the feeling that "this will still hurt tomorrow," it's better to take a day or two off. Many runners end up taking weeks or months off because they tried to push through ambiguous pain.
When to See a Doctor
If there's no improvement after resting for more than a week, it's appropriate to consult a physician. Before that point, you can try managing with anti-inflammatory medication, patches, icing, and massage.
Debunking Myths About Treadmills and Strength Training
Treadmills Aren't Bad
Recently, videos claiming "treadmill running ruins your body" went viral, but Coach Bae disagrees. He believes it's about how you use the treadmill that matters.
Advantages of treadmill training:
- Useful for beginners to develop pace awareness
- Incline training can strengthen forefoot muscles
- Consistent training conditions regardless of weather
- Creates an environment where you can't make excuses
Does Running Make You Lose Muscle?
"Running makes you lose muscle" is another common misconception. As long as you're eating adequately while running, this won't happen, he asserts. Your upper body might slim down slightly, but your lower body actually gains power. With sufficient protein intake alongside running, there's no need to worry about muscle loss.
Conclusion: A Philosophy for Sustainable Running
Through 15 years of coaching experience, Coach Bae's core message is crystal clear: there are no perfect answers. True running means listening to your body's signals, accumulating positive experiences, and finding the answers that work for you personally.
Exercise inherently involves some discomfort. Even if your joints don't hurt, muscle soreness is inevitable and natural. However, once running builds your basic fitness, you'll notice less pain in your daily life.
The most important thing is consistency without injury. Control your ambitions, observe your body's condition carefully, and progress gradually. This is the secret to enjoying running healthily for a lifetime.
In conclusion, there's no single right answer in running. However, there's definitely an optimal method for each individual. While it's good to reference expert advice, ultimately listening and responding to the signals your body and mind send is most important. It's okay not to be perfect. Running consistently, joyfully, and safely is valuable enough on its own.
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