[1] Find Consistency
The Problem: Inconsistent running. You go for a run one morning, but the next day you can't seem to find the time. The following day, you don't have the energy to run after work, so you miss another day. And so on-haphazardly.
The Program: Resolve to run everyday at approximately the same time. Don't worry about how far or how fast you run; the important thing is to carve out a specific, regular time and do it.
It doesn't matter whether you choose to run in the morning, at lunch or in the evening; just go with the period that has the fewest potential interruptions and gives you the greatest chance for relaxed, enjoyable running.
In the summer, it might be the cool early morning. When the weather turns cold, it might be lunchtime, after work, or after school. Whatever time you choose, stick with it and don't give yourself an easy "out." Let your body get into the rhythm of a regular routine and go with the flow.
The Payoff: You"ll feel better when you're running on a regular basis, rather than sporadically. You"ll have a better chance of running faster and farther, too.
[2] Improve Speed
The Problem: You don't like doing speed work, but you know it will improve your half-marathon and marathon times. What to do?
The Program: Try threshold -sometimes called "tempo" -runs. These runs are specifically designed to improve your sustained speed for longer races. How fast should threshold runs be? Around 10-K race pace.
You can do threshold runs either in one continuous segment or with rest breaks thrown in. Here's an example of the latter: 4 x 5 minutes at threshold pace (say, 8-minute-mile pace if you race 10-Ks in around 50 minutes) with a 1-minute recovery job after each pickup. You should begin and end all tempo runs with 10 or more minutes of easy running. As you get fitter, you"ll be able to go longer. But don't go faster, or the workout will prove counter productive.
The Payoff: You"ll gain strength and speed that is specifically geared to long races such as half-marathons and marathons.
[3] Increase Confidence
The Problem: You lack confidence in your running.
The Program: Often, a lack of confidence is grounded in a fear of failure. In general, we all want to succeed, to be accepted, to measure up. Yet the fear of failure can be inhibiting. In our running, we can become so fixated on the things that aren't going right that we fail to notice our accomplishments.
Here's what you can do about it: First, resolve to appreciate the positive aspects of your running. Think about why you started running in the first place and how far you've come since then. Really notice how your body has changed as you've become fitter.
Second, set doable goals and vow to have fun achieving them. Enjoy the process. There is no right or wrong way to run; there are only different approaches. So stop worrying about Joe's 5-K PR or Karen's marathon pace. When you really reach your goal, savor the moment, relive all the steps it took to get there, and admire your courage and determination.
The Payoff: With more confidence in and control over your running, you"ll have a lot more fun with it. Doubtless, this will translate to improvement.
[4] Extend Endurance
The Problem: Lack of endurance. Your long runs are torture!
The Program: To improve your endurance on long runs, add hill training to your program. Each week (or every other week at least), find a long hill- around a mile in length, if possible. The idea is to work this hill into the middle of an otherwise easy distance run of perhaps 5 to 10 miles. No need to attack the hill, and don't worry about pace, either. Just get over it.
In a month or so, try doing the hill twice while maintaining the same over all distance for the run. Make sure you're recovering between hill repeats. For example, you might hit the hill at mile 2 and then again at mile 5.
The Payoff: Hill running is excellent for improving endurance, and it will make running on flat terrain that much easier. Because you"ll be stronger, your long runs won't feel so long, either.
[5] Create Variety
The Problem: You're in a training rut.
The Program: To get out of it, you need to break up your routine. Like many runners, you may be spending too many days running the same route at the same place.
The solution is to plan a variety of workouts a month in advance and mark them on a calender. (Do this on the first of every month.) Plan speed work days. Plan long-run days. Plan to run a race. Plan a couple of "excursion" long runs to a nearby state park with scenic trails. Plan days for rest, cross-training, or quality time with the family. Variety is the spice of life-and your vehicle to get out of your rut.
The Payoff: With more variety- and a calender to help you stay with it - each run will have a purpose (i.e., speed, strength, endurance, recovery, rest, fun) and won't simply be a means of satisfying your logbook. You"ll soon feel fresher, stronger, and faster.
[6] Fix Form
The Problem: You've got sloppy running form, which could be causing injuries, tightness, and poor racing.
The Program: Find a full-length mirror. Jog in place in front of it. Is your head held high? Are your hands and arms flowing fluidly past your sides while curving inward just a little when they move in front of your body? Good. Now turn sideways and keep jogging. Are your ears, shoulders, and hips all making a line that meets the floor at a 90-degree angle? Great. Make a mental snapshot of your image in the mirror and get ready to tackle the great outdoors.
To develop the efficient stride you want, begin walking on a track or flat road. Remember that upright image in the mirror. Walk a little faster. Walk really fast. Then, while keeping the same form, let yourself break into a run. Yes, you've got to pick up your knees a little more- surprisingly little, it turns out -but that's the only change you should make. Stay loose and comfortable. Don't lean forward or reach out with your front foot. Let your feet come down naturally right over your center of gravity. Now you have it.
The Payoff: Even if you don't start running faster, improved form will help you run smoother and more relaxed while increasing your endurance and decreasing your injury risk.
[7] Seek Moderation
The Problem: Just when you get in great shape, you get hurt or become over trained.
The Program: It could be that you're setting your goals too high and have to train too hard to attain them. Over training is the downfall of many fine runners and a frequent cause of illness and injury.
Think moderation in your training; it is always the surest path to success. Being moderate doesn't mean you're not supposed to train hard. It simply means you need to be smart about it, such as knowing when a day off or an easy day is in order. A good way to keep track of what's needed when is to keep a training diary. This is an excellent tool for helping you see potential problems before they become actual problems. If you can determine your "red line" -the point at which bad things can happen-you'll be More apt to stay healthy.
The Payoff: Consistent training is the best way to achieve success. You'll enjoy running more and will be more likely to improve when you avoid the down periods caused by over training.
[8] Build Strength
The Problem: Your legs are strong, but your upper body isn't. This detracts from your race performances, especially near the end, when your form breaks down.
The Program: Resistance training is the surest way for runners to build strength. And it doesn't take much time, either. You can get considerably stronger on just one set of exercises two or three times a week. This workout will take less than 20 minutes and should be done after an easy run or on a day off.
The following exercises will work all the major muscle groups, including the legs. Do them slowly and through a full range of motion with relatively heavy resistance: leg extensions (quadriceps), leg curls (hamstrings) and seated toe raises (shins) for the legs; bench presses (chest and triceps), dumbbell presses (shoulders and triceps), dumbbell curls (biceps), dumbbell bent rows (upper back and biceps), back extensions (lower back), and trunk curls (abdominal) for the upper body.
The Payoff: A stronger body will help you maintain proper posture when the going gets rough. With more definition in your muscles, you'll look and feel better, too.
[9] Stay Flexible
The Problem: Mental inflexibility regarding your running.
The Program: In running, we talk a lot about staying flexible - in the physical sense. But what we runners really need is more mental flexibility.
Example: Marathon great Frank Shorter once ran a track session of 400-meter repeats that wasn't going well. In fact, he was several seconds too slow on each 400. So, in the middle of the session, Shorter took his stop watch off and tossed it aside. "I didn't need the watch to confirm that I had the 'heavies' that day," Shorter said. "So I finished the workout without timing."
Admittedly, we runners like to be tough. That's understandable, because we know that hard work brings improvement. But try to remember that smart and flexible are often better than tough. For example, if there's a 40-mile-per-hour gale wind on the day you have track work scheduled, reschedule it. You want to use your training journal and race goals as guides, yes, but don't be a slave to them.
The Payoff: By staying more flexible in your workouts, you'll be less likely to set yourself up for frustration and failure. Your day-to-day running will go more smoothly.
[10] See a doctor
The Problem: Injuries slow you down
The Payoff: Seeing a doctor as soon as you notice any problems in your body will help get the problem fixed faster. The faster a problem is fixed, the sooner you will get back to running. Call our office at 419-423-1888 to schedule an appointment at the first sign of injury or damage.
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