Wednesday night I attended a talk that my running coach – ex Olympian who runs a 4.02 mile at his best, led at our local Luke’s Locker (runner heaven).
This guy is great – really motivational and awesome at giving you feedback at the different sessions. They run various programs throughout the year to help you train for marathons/halves or just generally get into shape and improve at running.
If you’re a runner in the Houston area I would definitely recommend the programs! If you’re not sure how committed you are you can drop in to any of their sessions for $5 and they usually do a core workout after the runs. It’s always well coordinated with maps and rest stops on their longer runs.
Anyway back to the talk…
Key points were:
Milage overall is more important than the different types of run workouts you’re getting in each week. i.e. you’re better off getting in 3 miles 4 times a week than doing a tempo workout, a hill workout and a distance run.
You should know your paces – 5k, 10k, 13.1 and 26.2 if applicable (race pace). You should also know what is your easy and what is you pushing it!
Run posture – jog on the spot – your feet land beneath you, this is where they should land when you run, now lean forward and you’ll start moving. This is your correct run posture.
Keep your shoulders dropped/relaxed.
Keep you arms loose but by your side, they shouldn’t cross your body and then should ‘pump’ by your side in short motions – never extending out past your body – waste of energy.
180 is the magic number! This is the number of footsteps an elite runner has in their turnover each minute. The better the runner the higher that number (some get into the 200s).
Keep your steps short and build on turnover to pick up speed (rather than extending your legs to take longer strides, again a waste of energy.
Work on technique at easy pace to help maintain form at race pace.
Negative splits are key. You should be starting off slower and building to the end of the run.
Don’t run more than a couple of marathons a year – you will cripple yourself eventually and not be able to run in later years.
On your longer training runs start off with 60 seconds slower than race pace then build to 45 seconds slower, 30 seconds and then the last few miles at race pace. Each section should be at minimum a few miles depending on the distance.
Don’t run all your training runs at 13.1/26.2 pace – you are wearing your body out and you won’t be able to ‘speed’ up in the actual race.
Distance practice is far more important !!!
Diet is VERY important – what you put into your body, you will get out in training and performance in races.
Supplements are good to help sustain your training.
Take on protein within the 15/30 minute window after your workout to help your body recover.
Extra weight is not good, the more you exercise and run, the more this will reduce. For every 1lb over your ideal weight/race weight that’s 1 minute on competition/race time.
Strength training is key to help your body build more muscle. More muscle = more speed.
Running shoes should be changed every 6 months even if you’re not elite distance runners. They wear out fast and can’t offer the correct support to your body.
Hill training is the best kind of training for speed gain.
Interval training is a good way to build up some speed and endurance. (NEGATIVE SPLITS!!!!)
Health – take care of yourself and listen to your body. Go get check ups with your Dr. regularly. If you’re fatigued a lot but not changed your diet or training get a blood panel to check you’re not anemic.
Don’t come back from a vacation and jump straight back into a heavy schedule – the first week or 2 should be easy jogging to help your body readjust (and avoid injury).
If you have an injury or a niggle, don’t run if it hurts! Listen to your body!
If you’re interested in his philosophy check it out at https://www.kenyanway.com/the-coach/training-philosophy
He is a fascinating guy and a great coach!