This article is written for athletes running 5K’s to Ultramarathons. This article is not intended for sprinters.
Run Correctly Before you Run More
Becoming a better runner starts with the shoes. You need a shoe that allows for natural movement, not a super sophisticated self correcting shoe with trampolines in the heels. This may sounds strange to some, but a running shoe should feel more like a sock than a sneaker.
The cushioning in most running shoes allow you to run more comfortably when you’re running incorrectly. When a new client complains of knee, ankle or shin pain while running I have them run on the treadmill without their sneakers. Nine times out of ten their pain goes away. Without sneakers screwing up proper body mechanics, you’ll run lighter and stop heel striking.
Running Shoes
I highly recommend running in a Reduced Shoe. We’ve seen with our athletes. Everyone who switched to this style shoe had immediate improvements with respect to running injuries, joint pain, recovery, and efficiency. Good reduced shoes are the New Balance Minimus Street, Nike Free v5.0, and the Reebok RealFlex.
Training
Beginners
Beginners need mileage. You need to build up stamina, and learn how your body responds. You need to learn pacing, and breathing. Get out there and run. Start easy until you can run a mile without stopping, when you can run three miles without stopping then it’s time to get technical. Make sure to log your pace and mileage for comparison later.
Strength Training
Runners need to strength train to strengthen joints and build power. You need to Deadlift, Squat, and Jump. Single Leg work is important to correct for imbalances, so do lunges and single leg squats. Interval training will increase your VO2 Max (how much Oxygen your body can utilize) translating into faster mile times.
Heart Rate Training
Intermediate and Advanced Runners will perform long runs at 70%-75% of MHR (Max Heart Rate). Nobody likes this training in the beginning because it’s slow, but it pays off in the end. Ask any of our marathon runners when they started, 70% of MHR was a fast walk, but a month of so into training you get faster and faster. Running at percentages of MHR trains your body to metabolize fuel sources better suited for endurance efforts.
Rest and Recovery
Rest and Recovery are critically important when you’re training five days a week.
You will need one rest day per week. On a rest day it’s important to do absolutely nothing, no lifting, no spinning classes, NOTHING.
Recovery days should be in your programming at least once per week, more if necessary. A recovery day could be a 30 minute walk, 100 light Turkish get ups, or a 45 minute swim. The point is to elevate your heart rate without taxing joints and muscles.
Recovery work is also necessary. It consists of Ice Baths, Contrast Showers, Foam Rollers, Massage, and Acupuncture. You need to incorporate recovery work after your long runs and intense workouts.
Runners Diet
Log everything you eat. Without tracking what you eat you’ll have no idea how many calories you’re taking in. Create a free account on FitDay.com and log your meals. During training be careful not to run low on calories as it will slow recovery and increase injuries. Schedule an appointment in a BodPod. It takes about five minute and you’ll get a printout of body fat and RMR (resting metabolic rate) which you’ll need to calculate daily caloric intake. Your daily mileage and activity dictates how many calories to add on top of your RMR.
Endurance athletes will need a greater percentage of dietary fat and protein than other athletes. I recommend a 33-33-33 ratio, equal parts Protein, Carbs, and Fat. Example; if you were to eat a 250 calorie snack it would consists of 21g of carbs (4 calories per gram), 21g of protein (4 calories per gram), and 9g of fat (9 calories per gram).
After a long run have a recovery meal as quickly as possible. We recommend low fat chocolate milk. The proper ratio of a recovery meal is 75%
simple carbs and25% protein and little to no fat which slows absorption.
On runs longer than 90 minutes you will need a snack every thirty minutes for peak performance. We use GU Energy Gel, which are convenient during races. Make sure not to have GU and a sports drink such as Gatoraid or Poweraid as you will over-carb.
Accuracy
If you’re serious about running you’ll need a GPS enabled sport watch, I recommend the Garmin Forerunner 305.
It monitors heart rate, pace, calories, and distance. Since it’s GPS based it’s extremely accurate.
It’s the only way to know your true pace and distance. I’ve owned monitors with foot pods, and the Nike+ for Ipod. There’s too much room for user error calibrating them. Spend the extra money for a GPS enabled sport watch.
Coaching
At Solid Body Fitness Strength and Conditioning coach Jason Zagami has years of experience with athletes. Let us help you reach your goal whether it is a marathon or losing five pounds. We’ll get you there.
Solid Body Fitness
617-365-0905
Jason@SolidBodyFit.com
