When I started doing triathlons I considered myself to be a casual jogger. I knew I wasn’t fast, nor did I have any run training outside of track workouts during the volleyball off season. What I did have was a background in athletics and years of this "casual jogging". In my experience there are a few core values to becoming a better runner…
I first started running (like really running, not just playing around in junior high track) in the middle of my sophomore year of high school. I don’t know about y’all but high school was just the worst. There was so much pressure to be a varsity athlete, an AP student and to find time to have friends and a boyfriend! I mean seriously…sometimes I look back on high school and I just have no idea how I juggled everything..and without caffeine! So without really knowing how else to manage the stress I just started running…I ran about 5 times a week, usually the same exact 3 or 5 mile routes down this old country road by my parents old house. Somewhere during that time I fell in love with running. I loved how it made me feel so refreshed, and since I was new to running I really didn’t have any expectations for myself. It allowed me to escape from all the pressures of everyday life and to just be alone. As with any relationship, sometimes running and I don’t get along. But I know that it always has my back. When life got to be too much we would always end up back in each other’s arms! In college I used it as a way to escape the dorms and to (once again) just be alone. And after graduating I would run just to stretch out my legs after sitting at a desk all day! If a person really wants to become a better runner then they will have to find a way to love it. I am sure some super athletes can get better at something even if they hate it, but for the average age grouper you cannot get better without passion. So how can you fall in love with running? To me, that means take it slow! Run only a few miles at a time, don’t try to go from a casual “I run a 5k a few times a year” to an Ironman marathon. Just go outside, think about all of the amazing things running does for you, mentally and physically, and then go jog for a few miles. Try not to have any expectations, your goal here is to enjoy every moment. If you expect to go a certain pace or distance and you miss those marks then you are just setting yourself up for failure. To find that passion you need to find your reason for running, a reason that isn’t just related to a race goal. Choose something personal, something close to your heart. For me I love running because it makes me feel strong and when the stress of work or life gets to be too much I know I can always fall back on running to boost my confidence and give me that clean and "empty" feeling inside. I have a coworker who runs only on the greenbelt because he says the trail forces him to concentrate on that single moment, he can’t worry about work or life and not twist an ankle! I think most people hate running because it isn’t easy, even for the fastest people in the world running still hurts. This is something that you should remember when you dig into the pain cave. Every single person is hurting, even if they make it look easy. This is my absolute favorite quote when it comes to building endurance and speed! It is so true... Falling in love with running really goes hand in hand with consistency. We hear time and time again that it takes 6 weeks for fitness changes to become visible. In those 6 weeks you should be running at least 3 times a week, honestly in my opinion 5 times a week is even better. Even if 2 of those runs are only 2-3 miles each! To be consistent you need to make it a habit and it’s easier to form habits if you do something almost every day. With this consistency you can start to build a base, and with that base comes faster miles and increased mileage and, if you do it right, fewer injuries. Once you have created a new habit with running 3-5 times every week it will start to come easier to lace up those shoes and just go out and get it done. You might even start to crave that pure empty feeling after a long hard run! The thing about being running is that you can't just do one huge race a year and then call it a day. You don't have to continue racing marathons if your big race is an Ironman, but you should continue doing longer runs during the year. Without the consistency of longer runs you will never get faster. If doing Ironman is your thing. I would highly recommend throwing several off season half marathons into that mix if you want to create consistent training! If your favorite race is the half ironman then you keep up the mileage by doing 10ks and you should probably also be doing half marathons in your off season. (sorry guys!) The half marathon is a great race to keep your habits going throughout the year. It is hard and long, but doesn't put as much pressure on your body as a marathon does. Creating this consistency will also help you in your races, not just because you are better trained, but because you will know that when the going gets tough you have what it takes to push through. You went on those runs when your mind (not your body!) was telling you to stay on the couch. You went for those runs even when the weather was horrible. On race day your mind will know that you can always put one foot in front of the other. That mental strength is what separates the casual jogger from the runner. One of the final ways you can become a stronger runner is by mixing things up. Add in some tempo runs or track workouts. Cautionary Note: Please do not add speed or tempo work to your training schedule until you have a solid 4-6 weeks of consistent running under your belt. And please never increase your running mileage by more than 10% a week. Doing track workouts can help you concentrate purely on your perceived effort and form. There is no dodging people like on the trail, there are no hills or rocks to slow you down. You can really dig deep and get to work on strengthening your mental game along with increasing your speed! I am a big believe in using high intensity training to increase endurance as well. These anaerobic runs can increase cardiovascular strength with less time spent in training. Who wouldn’t want to train less AND get faster? Here is one of my favorite track workouts: Warm up: 2 slow laps Drills (windmills, side steps, a skip, c skip, high knees, butt kicks, etc) 400 meters 800 meters 1000 meters 1 mile 1000 meters 800 meters 400 meters Cool down: 2-3 slow laps, STRETCH! Depending on your endurance levels these can be done "at pace" (meaning your 400 pace or 800 pace etc) or they can be done slightly slower. If it is your first track workout try doing everything at your 5k pace! Here are a few more great ideas... http://www.active.com/running/articles/how-to-use-track-workouts-in-endurance-training http://www.nomeatathlete.com/track-workouts/ Bonus Tip: Always run with a smile!
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LPCoach & Team - Austin T3 (Whitley Atkins) & Team Nuun |