We'll talk about training mistakes like increasing mileage too quickly or adding too much hills or speed in an upcoming post, but this week I'd like to focus on the biomechanical aspect of running. If you haven't changed anything in your training for the last 6-8 weeks, perhaps we need to examine the way you move.
Where Do I Go From Here?
What Did You Learn From Your Race?
11 Tips For An Amazing Broad Street Run Experience
How To Eat Before a Race
What Does Speed Training Really Mean?
How many times have you read that proper run training should include three types of runs – a speed workout, a tempo run, and a long run? Well, I agree! You should certainly have some form of each of those in your program. The long run is usually slow paced and long in duration – up to 30% of your weekly mileage. The tempo run is usually 20-40 minutes of sustained, faster paced running. And the speed workout? Well, it should definitely be faster than the others!
I sense a lot of confusion regarding speed workouts, though. Exactly how fast should you run? Why this speed and not that speed? How often should you run that fast? Let's find out.
The first thing that you should know is that you are capable of many different speeds. Think of a spectrum that begins at walking and ends in an all-out sprint. I have found that it is good to train at every one of those speeds to develop as a runner. ALL speeds have benefits!
Here are all of my “speeds” or gears. There are at least 11 of them: 
Walk
Jog
Slow Recovery Run
Easy Run
Moderate Run (marathon pace)
Moderately Hard Run (10K-Half Marathon)
Hard Run (2 Mile-5K)
Very Hard (1 Mile)
Long Sprint (400-800m)
Short Sprint (100-400m)
Max Power (20-50m)
A beginner will have less speeds to choose from while an experienced, fast racer will have more. For example, a low-mileage marathon rookie will likely run the marathon at their Slow-Easy pace. A fast, high-mileage 5K'er will be comfortable all the way down to 5 minute pace.
When I think of the general programs I've seen in other online sites and running magazines, they often describe speed as running close to your current 5K race pace. This leads many runners to believe that if they do their weekly speed workout of 6 times 800 meters at 5k pace, they will become faster. Makes sense, right?
Well, no. You'll develop the ability to use less energy while running your current 5K pace, but you won't really get faster overall. I mean, wouldn't it be cool to run faster at all of your race distances?
Yes, please!
Ok, so here's what ya gotta do. The faster you are at a short distance race, the faster you can be at a long distance race. This is happens for at least two reasons: more muscle power means a longer stride & speed training makes you better coordinated so you use less energy at slower paces. It's one of the reasons I recommend beginners do slow running and sprint training – and less “in-between” stuff.
Take a look at your weekly schedule. How many different speeds do you engage every week? If you aren't doing any speed training, you'll need to start at the far end of the spectrum by working on your Max Power.
--Tack on two sprints at the end of two of your weekly easy runs.
--Sprint all out for 7-8 seconds (up a slight incline for best results).
--Take 2 minutes between sprints and just walk to allow your central nervous system recover so that you can hit that next one just as hard.
--Every two weeks add two sprints until you reach 8 sprints.
Where to take things from there can depend on many factors like your goals, muscle fiber make-up and time available to train, but this is a great place to start. Once your muscle power and coordination has improved significantly, then you are ready for longer speed sessions. However, without this base of basic sprint speed you are leaving speed on the table and won't reach your potential.
I've helped lots of folks who have plateaued and low muscle power is one of the most common weaknesses. Strength training is another route to achieve this goal, but that's for another day. Stay tuned!
Next week I'll discuss eating and hydration and how to do it right when it comes time for the Broad Street Run. 3 weeks to go!! Are you on track? Let me help you right the ship before it's too late.
Are You Who You Say You Are?
Respect This Or Pay The Price
The Ugly Truth About Marathon Training
I'm probably gonna piss off a few people with this one. I can hear it now, “Um, John, you make a living by helping runners achieve their goals – including running marathons – you sure you wanna go there?” Yep. I am going there.
Now don't get me wrong, there are all types of runners with all levels of goals and ambition and this post is not to make anyone feel badly about their commitment level. There's only so much time in a day, right? You're an amazing person in my mind for simply desiring to run a marathon.
But what's up with the 30 mile per week marathoner? Or, if you're a triathlete, the 5 training-hours-per-week marathoner? In my opinion, this is just nonsensical. You do know that you're training for a marathon, right?
If you have no intentions of improving as a marathon runner, then cool. Feel free to stop reading here.
I'm concerned about the person who wants to improve (or at least says they do). They seem to think that as long as they do the necessary long runs that they will run well. As if that's all it takes to run a good marathon!
Here are some of the one-liners I hear on a routine basis:
“I'm 4 weeks out from my race. Gotta get that 20 mile run in!”
“And this time, I'm gonna run three 20 milers! Maybe even a 22 miler!”
“I only ran three times this week – 5 on Tuesday and Friday was 6 miles. But Sunday I ran 18!”
Ever heard those phrases? You don't hear smart marathon runners uttering such nonsense. Here's why:
After you graduate from Marathon Finisher to Marathon Competitor, you have to train differently. In order to improve you can't simply modify your beginner program by running longer on the weekend. Weekend warriors belong at the recreation center!
To improve your marathon you must live a certain lifestyle. You must add mid-week miles and there's no getting around it.
As a recent Scottish study confirmed (though experienced runners and coaches have known this for a while), running more miles per week means more glycogen (sugar) depletion than running less miles per week. This is important because endurance improves through the repeated depletion of muscle glycogen stores in training.
A runner who runs 50 miles per week will have more glycogen depletion than the runner who runs 40 miles per week even if the 40 mi/wk runner does a 20 mile long run. Therefore, when I coach a marathoner, I usually try to talk them into running longer mid-week. For example, a 90 minute Wednesday or Thursday run will sufficiently raise your mileage and deplete that glycogen. Plus, you are completing your longest run of the week on tired legs – just like in the final miles of the race.
But beyond the performance benefits of increased weekly mileage, would you believe there are injury prevention benefits?
It's true. You are much less likely to get hurt if you run consistently high mileage than taking extended breaks between training blocks. In other words, by shutting it down and ramping it up, you are de-training significantly and then risk breaking down when you increase your training. Your body has to try to re-adapt to the stress of running every year. No wonder you keep getting hurt!!
Remember, high mileage is relative. Everyone is different and it's a process. It takes time to adapt to a higher mileage level. So take your time!
And so the problem, assuming you're motivated, is that you will need to devote more time to training. Therefore the question becomes, “how badly do you want to improve?” Do you really want to qualify for the Boston Marathon? Or do you just kinda want to? Do you really want to break 4 hours? 3 hours?
So the “ugly truth” is this:
How much of a priority is marathon improvement and are you willing to spend more of your valuable time training?
Running a marathon is an AWESOME experience and flying by depleted, cramping runners while crushing your PR is pretty cool, too. And at Boston it's even sweeter. In fact, it's probably the single greatest feeling I've ever had while running.
I'll get you there if you want. Fill out my contact form and let's get on with your success!
Got Endurance?
First, You Need To Move Well - Pt. 2
So, in the last post I discussed why it's important to move properly and how you can't really expect to train at full bore unless you do. Without functional, basic human movement patterns as your foundation, you will be running and training on dysfunctional movement patterns. That doesn't sound good, but what does that mean exactly?
First, You Need To Move Well - Pt. 1
A new client came in the other day and was interested in running better. But when we talked it became clear that before we could help him run better, he had to regain “running eligibility”. He was constantly caught in an injury cycle and was desperate for a solution. He was frustrated that, just as his fitness was close to an all-time high, knee pain threatened his every stride. Hold on. Running eligibility? Huh?
Yup, you gotta earn the right to run.
But we're Born To Run!
Yeah, you WERE. But you aren't anymore. Thanks to that desk job. Thanks to that car. Thanks to that special occasion meal every couple of days.
The bottom line is that you've likely lost your basic ability to move PROPERLY. When you try to run, you are equally likely to be running on one compensatory movement after another. How do you think that's going to play out?
Well, if you run at the typically recommended 180 strides per minute, you're going to accumulate a lot of strides → impact → tissue stress.
In fact, here's a formula that reliably predicts injury risk:
Injury = [Number of Repetitions X Force] / [Range of Motion Amplitude X Relaxation]
Basically, in running, we have a lot of repetitions and a lot of force (2.4-2.6 times bodyweight). At the same time, we have very little range of motion and, since everyone wants to train for a marathon these days, very little relaxation!
So the formula predicts that we are playing with fire by choosing to run. Crap.
But wait... “I love to run and I'm not gonna stop!”
So, ok, I finally have some good news. You don't have to stop running. You just have to understand one basic fact.
Your ability to move properly makes it possible to train for running.
Remember how the ball coach used to preach fundamentals, fundamentals, fundamentals? Well, we need to have basic human movement fundamentals down pat before we, uh, train for a marathon!
I educated my new client about movement, took him through the Functional Movement Screen (FMS) process and identified his weakest link. We were now on the road to recovery. Turns out he needed help re-learning hip separation. I gave him drills that improved his hip mobility within a few minutes.
He must practice these simple, proven movement drills in the morning, before running, and at night. This is what it will take to make lasting improvement in his movement quality. In fact, one of them is soooo simple: breathing properly. More on this later...
In the next installment, we'll discuss why focusing on mobility before stability is critical when reprogramming movement habits.
Core Confusion
At the conclusion of the weekly Lululemon Run Club run I lead everyone through a brief series of simple core exercises. I'm pretty sure most of you know that training your core is important, but I just want you to know WHY you're doing it and WHAT the "core" actually is. Let's focus on what the core actually is. I recently read a great post on visualizing the core and the author likened the core to a balloon. You can read the post here. The take home point is that just like a balloon, your core is more complex than a 6-pack, low back, and obliques. You aren't a series of parts. What you do to one part of your core will affect what happens to another part.
Press into a balloon and the rest of the balloon expands. Hollow out the front of your abdomen and the lower back starts to bulge outward and/or your diaphragm can't function properly...
So, since you aren't a series of parts, it's time to start training that way. This means choosing exercises that train your core in the same way that you rely on your core during movement. And since we run, I'd like to pose a question:
When, during the running movement pattern, do we round our spine and 'crunch'? I mean, besides running to the sink to hurl or something, you shouldn't be running while looking like a hunchback!
So no more crunches, K?
Now we use exercises that challenge us to PREVENT spinal movement.
In other words, we want to choose appropriate plank exercises that challenge us to maintain a neutral spine position -despite gravity trying its best to pull us out of that position. Don't be tempted to try a more intense version of an exercise unless you OWN the beginner version. Can you keep your head/shoulders/tailbone in alignment? Or are you sagging at the low back? Has your head begun to sink?
A strong core means you can transfer power from your arms to your legs efficiently. Jog in place. Now pump your arms really fast. What happens? Yep, your legs move faster. They have no choice because you are not a series of parts. Everything is connected and if your core is strong then you'll use less energy to run the same pace. Cool, huh?
And hopefully in the final 100m of your next race, you'll be the one who is maintaining form all the way to the finish, pumping those arms furiously and transferring all of that power to your legs.
You won't be injured due to form breakdown and you'll pass that annoying guy that was threatening to take your glory for the last 1/2 mile.
Although, I gotta give it to the girl in the video. Never Give Up!
Form Matters
Rough stretch of weather, huh? I slogged through two tough workouts on the treadmill for the first time in a year and intervals seem to be the ONLY way to go for me. Some people enjoy just zoning out on the mill, which is great, but I prefer to take my easy/steady state runs outside ;)
Here's another tip that makes use of the treadmill while promoting good running form. Use this as a warm-up during your next session.
- Start jogging IN PLACE @ while the treadmill is preparing to start. Count your right foot and make sure it lands 15 times in 10 seconds. Check again to be sure. Most people will tend to bounce slowly from foot to foot when jogging in place. Don't do this!
- Maintain that exact same sensation in your feet/body as the treadmill roars to a speed of ... 1 mph.
- Run at 1 mph for 1 minute. Check your stride rate. Give your dreadmilling neighbor a thumbs up. “One mph is where it's at, baby!”
- If you can maintain that stride rate (15 steps every 10sec), then increase the speed to 2 mph.
- Run at 2 mph for 1 minute. Still have that light-on-the-feet sensation?
- Continue to increase the speed 1 mph every minute until you can no longer maintain that original sensation of being upright/tall, light on your feet, quick stride rate, etc.
Concentrate on maintaining the original feeling (especially in the feet) you had while jogging in place. Do not let your mind drift to the negativity spewing out of the cable news channels or the latest celebrity gossip.
It is crucial that you are mindful of your body during this warm-up drill. We are trying to establish a new pattern of movement. It's gonna require a little work!
If you try it, let me know how it goes. How fast could you go before you reverted to your old running technique?
Did you feel like you were running differently than before?
Did you like it better or worse?
Did it feel awkward?