Running Advice

This is a list of tips for runners. It is in no particular order. I may add to it as I think of things. Disclaimer: these are things that have worked for me. This is almost all my opinion. Results may vary.

Training plan - Each week do:

• One long run (at least 1/3 longer than any other run you do).
• One or two speed interval workouts (not necessarily on a track).
• One day of rest or alternative training (swimming or biking). I highly recommend actual rest or perhaps yoga. Alternative training can be saved for another day. I think mileage is overrated for 5K - 10K runners.
• One day of weight training for injury prevention (run very light or not at all this day, I'm partial to the elliptical).
• For the two remaining days do continuous medium or easy paced running. I personally don't believe there is benefit in easy running. I say, recover or don't, but don't dilute training and recovery by trying to have your cake and eat it too. Medium paced runs are fine. The pace will vary between individuals, but they should feel brisk without feeling overly effortful.

Also, try not to do speed workouts or long runs back to back. The philosophy here is stress the body, then recover. Hard days should be hard. Easy days should be easy. Variety is the spice of life.

IMPORTANT NOTE: The above training plan assumes a previously established base of mileage. It is designed for generating and maintaining sharp racing speed for 5k - 10K runners, not for runners just starting out or just returning to running after a long break. If you are trying to build up mileage you need to build up gradually week to week, plateauing some weeks just as a mountain climber does to acclimate to a higher elevation, even backing down the mileage some weeks before upping it again.

Pool workouts - If possible, do pool workouts. Opinions vary regarding aqua running, but I cannot praise it enough. This is not just for injured runners. It makes healthy runners better and keeps them healthy. Here and here is some more information on aqua running.

Be warned, this will feel awkward at first. Proper technique is difficult and feels unnatural. I still have to consciously fix my form throughout an aqua run, but form is very important to getting the benefit out of this exercise. Also, I think the floaty belts are overrated, but I'm a purist at heart.

Pacing training runs - Both steady state running and fartlek (speed play) are important for training. Start all runs slow and warm up into a good pace. Some runs should be steady after that. For others you want to vary the pace over the course of the run. Note: this advice is for continuous runs not interval workouts. Long runs, I think, should be steady paced.

Stretching - do it, but don't do it too hard and not before a race. For a workout, stretch after warming up, when your muscles are already loosened a bit. Current research suggests that more than a small amount of stretching does not help prevent injuries and it can hurt race performance. I do a select set of stretches for injury prevention. Find what seems to work for you. Do that.

Core strength - Core strength is vital for injury prevention and form in runners. These are the primary exercises: Supermans and planks, but in that plank video, ignore what he says about short breaths. That's awful advice. You should breathe normally.

Shin splints - Walk around the house on your toes in the morning and on your heels in the afternoon. Don't listen to siblings who may mock you, but also don't overdo it. Also, stretch more.

Tapering - For best results, back off of training for big races. It should be a very important race and you shouldn't do this more than four times per year otherwise you are just screwing up your training. Two weeks is typically plenty of taper for a 5k to 10k race. In the first week back down mileage but maintain most of the speed. In the final week before the race don't do any hard speed either, but perhaps a single race pace 800 and some 100 meter strides. Run easy and short the rest of the time. Take one or two days off completely.

Goal setting - Set lots of goals, lofty ones and achievable ones. Set goals of time, place, and people. Don't beat yourself up for not achieving them. That's counterproductive.

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