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Running Quiz: How Much Do You Know-Part 2

By: , SparkPeople Blogger
2/10/2010 4:29 PM   :  60 comments   :  12,710 Views

See More: fitness, running,
I have been told that my running first quiz was a little too easy for some of you, therefore I have been given a challenge from a Spark member and fellow runner to see if I can put together a little more exciting and daring quiz. So here goes...GOOD LUCK!


  1. The only purpose for speed work is to make you a faster runner.

  2. The hard/easy approach is the what will allow you to become a better runner.

  3. A good bench mark on how you will do in longer races is to use the finishing times in shorter races.

  4. One of the most important pieces of equipment a runner should own, after a good pair of shoes, is a heart rate monitor.

  5. An increase in your resting heart rate is a sign that you are making progress.

  6. If you are a new runner running at least 10 miles a week, you can run a marathon within 4 months with proper training.

  7. Cardiac creep is the obnoxious runner next to you at a race who insists he's going to finish first in his age division.

  8. A bandit is someone who likes to run races, but refuses to pay for them.

  9. Piriformis syndrome is a pain in the bum, literally.

  10. Runners should always run with the flow of traffic.


1. FALSE-While one of the purposes of speed training is to adapt to running at a faster pace, it is not the only purpose. This type of training also helps a runner raise her anaerobic threshold, the point at which the body produces more lactic acid then it can get rid of, so that she will be able to utilize fat further into her run. Speed work also helps a runner develop better form such as a faster arm drive, faster leg turnover, as well as teaching your body to run at a certain pace.

2. True-Making every run a hard run in your training is a surefire way to an overuse injury. It also does not allow your body time for recovery which may ultimately slow your progress. Alternating hard days with easy days lessens the chance of injury in addition to providing the body with a nice recovery. For new runners an easy day can be counted as their cross training day or even a day off from all activity. And for seasoned runners, it may be just a nice slow run.

3. TRUE-Running coaches call these shorter races, data point races. Say you would like to run a 10K in a certain finishing time and your fastest 5K to date was 32 minutes even. Some believe when they double the distance they can double their finishing time, but that is not the case in most situations. The longer the distance, the slower your pace will be. Plugging your race time into the following running calculator will predict an approximate time for you to finish a race of longer distances. The calculator puts a 10K projected time at 1:06:28 based on the 32 minutes 5K time. However, remember too that other factors come into play for your finishing time-weather conditions, the course you are racing (hills will make for a slower race), your sleep prior to your race, nutrition and hydration are also contributors.

4. FALSE-Heart rate monitors are a great supplemental tool and offer valuable feedback on a daily basis, especially for those just starting out. However, once again factors such as outside temperatures and caffeine consumption, can skew one's heart rate. So what is considered one of the most important tools- a training diary. Many runners fail to keep these records as they find them quite tedious, but being able to look back at your runs and what made them great runs or not so great runs will help you develop a plan for what works for you. For example, you may find that your Monday runs are much harder than your Friday runs. When looking over your journal you may find that you get less sleep Sunday going into Monday and that your diet is not so great over the weekend, therefore you can make adjustments to your training. Many seasoned runners have been known to keep their logs for years.

5. FALSE-A rise in your resting heart rate is a sign that you may be overtraining requiring you to either take a few days off or drop back on your intensity and/or mileage. Here is a link on how to determine your resting heart rate. Taking your resting heart rate for a few mornings each week (take the average) and tracking them in your running journal is a great way to determine if you may be overtraining, especially if you have recently added speed work or longer mileage to training.

6. FALSE-Many running experts recommend new runners to have at least one year of running under their belts before embarking on the marathon distance. As mentioned in my first quiz, the body's musculo-skeletal system is the last system to develop in a runner, so do not feel the need to rush the process or you may risk overuse injuries such as tendinitis or a stress fracture.

7. FALSE- While I have come across a few runners like that in my time, cardiac creep-AKA cardiac drift-is a rise in heart rate even though your pace remains the same. Many times this condition is due to dehydration in response to rising temperatures and humidity. The heart has to pump harder in order to deliver the same amount of oxygen than when temperatures are cooler. This is one reason heart rate monitor based training in summer can be difficult and misleading, so sticking with effort based training may be of better benefit.

8. TRUE-Although I have never come across a bandit in the 70 races I have competed in, they are highly looked down upon within the running community. You should pay to run a race.

9. TRUE-The piriformis muscle lies deep within the bum and is responsible for the external rotation of the hip and leg, therefore when it becomes aggravated, it can lead to issues such as sciatica, as well as pain running down the back of the leg. This condition makes it difficult to sit for prolonged periods of time.

10. FALSE-Running against the flow of traffic allows the runner to visually see the cars, even if the driver doesn't see the runner. Doing so will allow the runner to have the opportunity to jump out of the way just in case.

So how did you all do? Do you like taking these quizzes?


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Comments

  • 60
    I think it is smart to run where there is a sidewalk, or in a park where you don't deal with CARS. - 3/29/2010   3:02:56 PM
  • 59
    Nancy lots of good info! Got #4 right but for the wrong reason. I thought it should have been a garim LOL. - 2/22/2010   10:19:26 AM
  • 58
    9/10---I wondered why some people were running in our races without bibs...Guess they are bandits...LOL

    love the quizzes Nancy. I learn a lot from them - 2/15/2010   5:07:17 PM
  • 57
    9/10. Good reinforcement. - 2/15/2010   12:28:48 PM
  • 56
    7/10 - 2/15/2010   11:14:06 AM
  • 55
    Can't run - or walk too much, either - because of a problem knee. But I enjoyed the information just the same. - 2/14/2010   5:16:34 PM
  • SHAY420
    54
    hello - 2/14/2010   11:12:43 AM
  • SPRINGBELLE
    53
    March 1, 2010 C25K beginners, thought you might enjoy this quiz and the information it provides. I think the journaling is a great idea... - 2/13/2010   2:23:55 PM
  • STARDUSTD
    52
    7/10
    Not bad considering I'm not a runner and didn't think I knew too much about it. - 2/12/2010   7:05:55 PM
  • 51
    Always good information!

    We get bandits in the biking community as well; pay your money like everyone else. - 2/12/2010   6:05:56 PM
  • 50
    This was a really fun way to learn! Thanks for the info! - 2/12/2010   5:06:19 PM
  • 49
    I got 7/10 right. I'd never heard of a bandit, misunderstood what you meant by hard/easy (I was thinking within a partiular workout, like interval training), and plain and simply got the HR monitor one wrong. Guessed on a few others but got them right, so I'll take them. Where's your first quiz? I'd like to see how I do on it! - 2/12/2010   5:01:49 PM
  • 48
    I got 8/10... not bad for a fast walker!
    I truly appreciate your blogs... and most of this stuff applies to me as well. Thank you! - 2/12/2010   4:29:07 PM
  • 47
    Cardiac creep made me smile and more importantly helped me better understand why somedays my HR rises so much with the sun. - 2/12/2010   3:29:17 PM
  • 46
    Man.... I got 3 wrong! (Numbers 3, 4, and 7) Thank you for the additional information Nancy! I love reading more about running and also taking your quizzes. Keep them coming! - 2/12/2010   3:24:36 PM
  • 45
    I've never really liked running. I don't like the bounce and I cannot find a bra that fits me so I avoid running (I've tried all differnt stores online and in person). However when we got our dogs I found that I loved to run with them and am better at it than when I try to run alone. I don't think about the bouncing then either. One day I hope to find the right bra and take running more seriously although I may never want to run a marathon. Great info Nancy. - 2/12/2010   12:02:45 PM
  • 44
    That was fun Nancy. I'n not a runner but I've learned a lot on this site. I was suprised that I got 7 right. - 2/12/2010   10:44:39 AM
  • 43
    Nancy, I love these and learn something new every time. Keep em coming!!!! - 2/12/2010   10:33:30 AM
  • CMB113
    42
    I've run a few 5k races and train on a treadmill. I only got 5 out of 10. - 2/12/2010   12:36:47 AM
  • 41
    9 out of 10! - 2/12/2010   12:30:15 AM
  • 40
    9 out of 10. Bring on NOLA HM! - 2/11/2010   10:32:30 PM
  • 39
    Great article! On week 4 if couch to 5k. Repeated week 3. Treadmill is much easier than the road. - 2/11/2010   8:57:29 PM
  • 38
    even better the second time - 2/11/2010   5:39:12 PM
  • 37
    ok nacny, you got me on one to them. #7 because i really think that guys is a creep.

    next challange???? you gotta get me under 50% so i can learn ;) - 2/11/2010   5:03:15 PM
  • 36
    7/10 not bad - 2/11/2010   4:37:14 PM
  • 35
    This was a fun way of getting lots of useful informations. Thanks.
    - 2/11/2010   4:05:09 PM
  • 34
    I'm not a runner (yet), but I enjoyed the quiz. Thanks for the painless way to digest the information. - 2/11/2010   3:38:27 PM
  • SUNSET09
    33
    I enjoy quizzes and although I've stopped running, I encourage it as it was/is a great way to get in shape fast as this was the way I controlled my weight. I thought bandit was slang for bandanna (okat, it was just me!) Thanx for the enlightenment! Enjoy your day and get out there and do a lap! - 2/11/2010   12:36:44 PM
  • 32
    I like the quizzes - thanks! - 2/11/2010   12:26:59 PM
  • 31
    The best I ever felt, and the best body, I ever had, was when I ran. I used to run seven miles a day, and thoroughly enjoyed being in the great outdoors. - 2/11/2010   12:21:01 PM
  • 30
    Yes, I like the quizzes. A great way of learning information. I got 7 right.

    Thanks, Nancy ... Deb - 2/11/2010   12:20:17 PM
  • 29
    If you're not a runner, or don't enjoy running, that's fine. but you don't have to bash the sport. of all the injuries i've had, none of them have been from being a runner. - 2/11/2010   11:57:50 AM
  • 28
    I don't run and have no intention of starting . I usually scan all these running blogs for information that will help me with walking. I don't want bad knees, knee replacements, shin spints, or bathroom problems on the trail. Running, you can have it! - 2/11/2010   11:43:22 AM
  • 27
    Great information. I am new to running and using the 8 Weeks to a 5K walk/jog program I found on the site a couple of weeks ago. My program is modified to a 16 Weeks to a 5K, but oh, well, it is working for me. I love it and it keeps me focused. I did fairly well on the quiz. Today is my day for water aerobics, but I am going to the gym early to use the treadmill, so I appreciate the tip on having an easy day, so i will just walk and not jog today. Have a great day. - 2/11/2010   11:39:03 AM
  • 26
    I know Nancy dislikes using HR monitors, but I think answer #4 is misleading as written.

    I will agree that a training log is the 'most' important tool a runner can have, which I think was the intended 'trick' of the question. However, by not leading with this point, the answer makes it seem like HR monitors are not very valuable, especially by using the "yeah, they're great for newbies, but..." pattern of backhanded praise.

    Also, saying that a HR monitor can give misleading information due to weather is a pretty weak argument. You "should" in fact slow down in hotter weather during the summer. Jeff Galloway talks about slowing as much as 30 seconds per mile for every 5 degrees above 50F. The HR monitor will give you a tangible indication of how much you need to slow down, since it shows you in concrete numbers how hard you are working. I think this is actually a reason 'to' wear a monitor, not 'against' wearing one.

    And to pull it all together, if you have the 'most important' tool, the training log, adding HR data to that log makes it even more powerful to be able to measure your effort at various paces in various temperatures and altitudes and winds and terrain to be able to better plan for future runs and diagnose issues with bad runs. - 2/11/2010   10:00:17 AM
  • 25
    6 out of 10--which is better than I thought I'd do! Thanks for the info, Nancy!!! - 2/11/2010   9:55:31 AM
  • 24
    I'm a new runner hoping to run/walk to complete a 5K. Thanks for the tips, and others comments are helpful too. The more I read the more I know what I don't know -- LOL! - 2/11/2010   9:08:45 AM
  • 23
    Great quiz Nancy! Thanks for all the helpful info. I'm just starting out in the world of running so this was pretty much all news to me :) Are there any articles on SP about Cardio Drift? I find this topic interesting and I might be experiencing it...can it be dangerous? - 2/11/2010   8:56:29 AM
  • 22
    Thanks for the link for the running calculator, very interesting information, as well as the rest of the info on the quiz! - 2/11/2010   8:51:12 AM
  • 21
    I love this information. I am 51 and have never ran for exercise. I would love to get started, but do not want to injure myself. I would love to have lessons in beginning to run.
    chamby - 2/11/2010   8:44:35 AM
  • 20
    LOL, the top three finishers in a race I helped organize in college hadn't paid or registered...really, guys? It was a ten dollar race! - 2/11/2010   8:41:54 AM
  • 19
    Thanks for the great quiz :) I really enjoyed taking it and then reading the answers and explanations. Keep them up - I find them really informational - 2/11/2010   7:49:06 AM
  • 18
    Fun quiz with a lot of good info! I'd slightly disagree with #7, though... I ran my first marathon about 10 months after I started training, although the fact that I ran when I was younger probably also helped me be ready a little faster. Rushing marathon training is definitely not a good thing! - 2/11/2010   3:03:00 AM
  • 17
    This would be good to know if I was a runner. I have never been able to do long runs without getting a side ache that does not go away but continues to get worse. I use to have a boyfriend who would make me run with him 3 or 4 times a week over 5 miles each time and I was in continuous pain after the first 1/2 mile. For 4 yrs I ran with him, all his friends and him kept telling me the pain would go away eventually, it never did, so I stopped running and gave up the boyfriend. - 2/11/2010   2:21:40 AM
  • 16
    Thanks for the info., very interesting. I enjoy learning about running since I became a runner not that long ago. - 2/11/2010   2:17:42 AM
  • YOGILYNN
    15
    I am not a runner but I am thinking of doing a half marathon. I got 7 out of 10 correct. I didn't understand the "fast/easy approach" question afterreading it many times. I thought maybe I was supposed to choose either fast or easy to complete the sentence. I think quotes or itlaics would have made it clear. It would be nice to see instructions atthe start explaining this is a true or false quiz. I didn't take the 1st quiz. - 2/11/2010   1:09:21 AM
  • 14
    Great info. I did pretty good, but as a relatively new runner I still have a lot to learn. - 2/11/2010   12:31:00 AM
  • RABBITAQUI
    13
    The info is great. But I do hill work outs for my speed works. I don't like #8 - 2/11/2010   12:20:41 AM
  • 12
    very interesting! thank you - 2/10/2010   11:54:19 PM
  • 11
    Dear friend this is awesome information. Thank you so much for sharing. - 2/10/2010   10:52:26 PM

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