Running: What is a the best way to start a 4 mile run - fast or slow?

Question

I am a US Army NCO and one of the longest running debates is how to start a run - sprint or jog. I run a 13:30 two mile and a 58:00 eight mile - so I am an OK runner.

But when training others who average 14:00 to 17:00 two-mile times what is the best way to start a 4 mile run.

This is for an information paper so I need more than opinion (although I want to hear those too). Please give as many references as you can.

Answer 1

I've had the best luck with an intervalic aproach.Starting slow after a warm up and strtch,then a brief sprint in intervals.The logic behind this lies in the fuels used for both types of activity(aerobic and anaerobic) and the physiological (or biological) processes that take place.During aerobic activity your body mainly uses fat converted to glucose through either ketosis or gluconeogenisis.
Anaerobic actvity mainly uses glycogen(stored carbohydrates) for fuel.This will eventually cause a lactic acid build up in the muscles.The slower pace after will help these acid levels disipate and the body buffer these acids to remake fuels like ATP(adenosine triphosphate) and glucose.The Krebs Cycle is involved to some degree here as well.
Your nubers are pretty good right now.My suggestions would be the careful choice of your day before pre run carb up.Of course long chain carbs help most but the addition of fructose(fruit sugar) will be better for replacing and storing liver glycogen(long term glycogen storage).Fructose is four times moere effective in replacing liver glycogen than any other carbohydrate.
One supplement that seems to be of great interest in this particular forum is Beta Alanine.It has been shown in numerous studies to increase the buffering rate of lactic acids.
I usually don't post links,but you can do a search for those key terms for more information.
http://en.wikipedia.org/wiki/Krebs_cycle
http://en.wikipedia.org/wiki/Beta_alanine

Answer 2

For folks going for walks only for the sake of typical health. Starting speedy and finishing gradual is retarded. It's greater to preserve your power for the primary two/three of the run, then carry your accelerate and within the last one million/four you sprint it. Much slash chance of damage, you've got a miles greater proposal of ways a lot power you'll spare sooner or later, and also you finish on a top, as an alternative than a tired stroll of disgrace given that you knackered your self too early on...

Answer 3

Run fairly steady and keep an even pace. Then check how your are feeling in the last 1/2 mile. If it's a race you may be able to sprint to the finish line. It is sometimes better to allow the other runners to set the pace and then sprint the last few hundred yards.

Answer 4

If u r running a long way, u should start slowly. let the others go ahead, pick up ur speed after jogging 200m approx..

Answer 5

slow