Forefoot Running: For those of you unfamiliar with the pros and cons of toe running, let me explain very briefly. By landing on the ball of your foot (toe running) and springing into the next stride (much like a diving board), the turnover time is significantly reduced versus heel striking -- landing on the heel, rolling to the midfoot, then pushing off the toes. There is much debate regarding the efficiency and proneness to injury of these respective techniques along with landing fairly flat footed, so I will avoid that topic. There is no question, however, that toe running is by far the fastest method.
Proper Rest: Rest is a very underrated aspect of running, especially distance running. To be good at running, you must adopt a mindset along the lines of, "the harder I push, the better I will be." Well, this is good only up to a point. As a coach of mine said (specifically for summer training, but the general theory carries over into the competitive season, as well), "make your hard days as hard as possible and your easy days as easy as possible." The idea is that if your easy days are taking away from your hard days, you will merely run mediocre every day and not do the work necessary to become faster. It is the hard workouts that make you a faster runner, not the easy ones.
Personally, I am in favor of three hard workouts a week (two if one of the days is a race), with an easy day between hard workouts and races. I prefer six days a week of running, with the seventh day spent cross-training (bicycling, for example) or resting, if need be. Many people go the route of seven days a week, 365 days a year. This works for some, but breaks down many others. Find out what works for you, give the body time to get accustomed, and stick with that routine.
There is much more to rest than when and how hard to run, however. Other related things to consider are: sleep, diet, stress level, and mental preparation. All of these combine to dictate how your body will be able to react to your training regimen. You've probably heard me say, "two days before the race is most important." This refers to both sleep and food. Why two days before? Because the night before a race you will probably be too nervous and/or excited to sleep anyway! By eating correctly, your body replenishes the nutrients which are burned up through exercise.
Shoes: It can never be stressed enough to wear proper running shoes. I shake my head every time someone says they don't understand why their body hurts here or there and then they say they've run in the same shoes for 2,000 miles! Remember: 500. That's the maximum number of miles most shoes are rated for. Do not be fooled by tread life. A better indication would be to look at the sides of the midsole (the foam part between the outsole and the upper). If it is noticeably "wrinkly," it's probably time to switch to a new pair. Old running shoes make great walking shoes, so don't despair.
Another excellent strategy is to rotate several pairs of running shoes at the same time, even if they are the same model. This keeps any particular shoe from causing irritations or wearing excessively in a particular area. You'll have to buy a certain number of shoes based on your mileage anyway, so you might as well have them now and keep your body healthy; the shoes will last just as long either way. Lastly, make sure the shoes fit. Buy from local running stores unless you have no other options. They will provide you the attention needed to find the right fitting shoe.
Ice baths/ Epsom Salt Baths: Standing in ice up to your waist is the best injury prevention you can do. If you don’t have ice, make your way down to the Intracoastal and stand in the channel for 20 minutes. If you would like to fill a waist high bucket full of water and 10-20lbs of ice, it will definitely help. Crazy? You bet, but you’re crazy enough for being a runner in the first place. WARM (not hot) baths with EPSOM SALTS are awesome for muscle recovery and sore muscles. It is also good for relaxation and absorption of lost minerals.
Do your exercises daily. The more you run, the more muscle imbalance occurs. The calf, hamstrings (back thigh) and low back muscles become short, tight and inflexible. They have to be stretched. On the other hand the shins, the quads (front thigh) and the belly muscles become relatively weak. They must be strengthened. Come to Thursday night circuit training to learn these exercises.
Eat to run. Eat a good high-protein breakfast, and then have a light lunch. Run on an empty stomach at least two, preferably three hours after your last meal. Save the carbohydrates for the meal after the run to replenish the muscle sugar.
Drink plenty of fluids. Take sugar-free drinks up to 15 minutes before running. Then take 12 to 16 ounces of easily tolerated juices, tea with honey or sugar, defizzed Coke, etc. before setting out. In winter that should be all you need.
Run on an empty colon. Running causes increased peristalsis, cramps and even diarrhea. Having a bowel movement before running and particularly before racing prevents these abdominal symptoms.
Find your shoes and stick to them. High-arch feet do better with narrow heels. Morton's Foot (short big toe, long second toe) may need an arch support in the shoe. If a shoe works, train in it, and wear it to work.
Run economically. Do not bounce or over stride. You should lengthen your stride by pushing off, not by reaching out. Do not let your foot get ahead of your knee. This means your knee will be slightly bent at foot strike. Run from the hips down with the upper body straight up and used only for balance. Relax.
Belly breathe. This is not easy and must be practiced and consciously done just prior to a run or a race. Take air into your belly and exhale against a slight resistance either through pursed lips or by a grunt or a groan. This uses the diaphragm correctly and prevents the "stitch."
Wait for your second wind. It takes six to 10 minutes and one degree in body temperature to shunt the blood to the working muscles. When that happens you will experience a light warm sweat and know what the "second wind" means. You must run quite slowly until this occurs. Then you can dial yourself to "comfortable," put yourself on automatic pilot, and enjoy.
Learn to read your body. Be aware of signs of overtraining. If the second wind brings a cold clammy sweat, head for home. Establish a DEW line that alerts you to impending trouble. Loss of zest, high morning pulse, lightheadedness on standing, scratchy throat, swollen glands, insomnia, palpitation, are some of the frequent harbingers of trouble.
Do not cheat on your sleep. Add an extra hour when in heavy training. Also arrange for at least one or two naps a week and take a long one after your weekend run.
When injured find a substitute activity to maintain fitness. Swim, cycle or walk for the same time you would normally jog.
Most injuries result from a change in your training. A change in shoes, an increase in mileage (25 miles per week is the dividing line; at 50 miles per week the injury rate is doubled), hill or speed work, or a change in surface. Almost always there is some associated weakness of the foot, muscle strength/flexibility imbalance, or one leg shorter than the other. Use of heel lifts, arch supports, modification of shoes and corrective exercises may be necessary.
Proper Rest: Rest is a very underrated aspect of running, especially distance running. To be good at running, you must adopt a mindset along the lines of, "the harder I push, the better I will be." Well, this is good only up to a point. As a coach of mine said (specifically for summer training, but the general theory carries over into the competitive season, as well), "make your hard days as hard as possible and your easy days as easy as possible." The idea is that if your easy days are taking away from your hard days, you will merely run mediocre every day and not do the work necessary to become faster. It is the hard workouts that make you a faster runner, not the easy ones.
Personally, I am in favor of three hard workouts a week (two if one of the days is a race), with an easy day between hard workouts and races. I prefer six days a week of running, with the seventh day spent cross-training (bicycling, for example) or resting, if need be. Many people go the route of seven days a week, 365 days a year. This works for some, but breaks down many others. Find out what works for you, give the body time to get accustomed, and stick with that routine.
There is much more to rest than when and how hard to run, however. Other related things to consider are: sleep, diet, stress level, and mental preparation. All of these combine to dictate how your body will be able to react to your training regimen. You've probably heard me say, "two days before the race is most important." This refers to both sleep and food. Why two days before? Because the night before a race you will probably be too nervous and/or excited to sleep anyway! By eating correctly, your body replenishes the nutrients which are burned up through exercise.
Shoes: It can never be stressed enough to wear proper running shoes. I shake my head every time someone says they don't understand why their body hurts here or there and then they say they've run in the same shoes for 2,000 miles! Remember: 500. That's the maximum number of miles most shoes are rated for. Do not be fooled by tread life. A better indication would be to look at the sides of the midsole (the foam part between the outsole and the upper). If it is noticeably "wrinkly," it's probably time to switch to a new pair. Old running shoes make great walking shoes, so don't despair.
Another excellent strategy is to rotate several pairs of running shoes at the same time, even if they are the same model. This keeps any particular shoe from causing irritations or wearing excessively in a particular area. You'll have to buy a certain number of shoes based on your mileage anyway, so you might as well have them now and keep your body healthy; the shoes will last just as long either way. Lastly, make sure the shoes fit. Buy from local running stores unless you have no other options. They will provide you the attention needed to find the right fitting shoe.
Ice baths/ Epsom Salt Baths: Standing in ice up to your waist is the best injury prevention you can do. If you don’t have ice, make your way down to the Intracoastal and stand in the channel for 20 minutes. If you would like to fill a waist high bucket full of water and 10-20lbs of ice, it will definitely help. Crazy? You bet, but you’re crazy enough for being a runner in the first place. WARM (not hot) baths with EPSOM SALTS are awesome for muscle recovery and sore muscles. It is also good for relaxation and absorption of lost minerals.
Do your exercises daily. The more you run, the more muscle imbalance occurs. The calf, hamstrings (back thigh) and low back muscles become short, tight and inflexible. They have to be stretched. On the other hand the shins, the quads (front thigh) and the belly muscles become relatively weak. They must be strengthened. Come to Thursday night circuit training to learn these exercises.
Eat to run. Eat a good high-protein breakfast, and then have a light lunch. Run on an empty stomach at least two, preferably three hours after your last meal. Save the carbohydrates for the meal after the run to replenish the muscle sugar.
Drink plenty of fluids. Take sugar-free drinks up to 15 minutes before running. Then take 12 to 16 ounces of easily tolerated juices, tea with honey or sugar, defizzed Coke, etc. before setting out. In winter that should be all you need.
Run on an empty colon. Running causes increased peristalsis, cramps and even diarrhea. Having a bowel movement before running and particularly before racing prevents these abdominal symptoms.
Find your shoes and stick to them. High-arch feet do better with narrow heels. Morton's Foot (short big toe, long second toe) may need an arch support in the shoe. If a shoe works, train in it, and wear it to work.
Run economically. Do not bounce or over stride. You should lengthen your stride by pushing off, not by reaching out. Do not let your foot get ahead of your knee. This means your knee will be slightly bent at foot strike. Run from the hips down with the upper body straight up and used only for balance. Relax.
Belly breathe. This is not easy and must be practiced and consciously done just prior to a run or a race. Take air into your belly and exhale against a slight resistance either through pursed lips or by a grunt or a groan. This uses the diaphragm correctly and prevents the "stitch."
Wait for your second wind. It takes six to 10 minutes and one degree in body temperature to shunt the blood to the working muscles. When that happens you will experience a light warm sweat and know what the "second wind" means. You must run quite slowly until this occurs. Then you can dial yourself to "comfortable," put yourself on automatic pilot, and enjoy.
Learn to read your body. Be aware of signs of overtraining. If the second wind brings a cold clammy sweat, head for home. Establish a DEW line that alerts you to impending trouble. Loss of zest, high morning pulse, lightheadedness on standing, scratchy throat, swollen glands, insomnia, palpitation, are some of the frequent harbingers of trouble.
Do not cheat on your sleep. Add an extra hour when in heavy training. Also arrange for at least one or two naps a week and take a long one after your weekend run.
When injured find a substitute activity to maintain fitness. Swim, cycle or walk for the same time you would normally jog.
Most injuries result from a change in your training. A change in shoes, an increase in mileage (25 miles per week is the dividing line; at 50 miles per week the injury rate is doubled), hill or speed work, or a change in surface. Almost always there is some associated weakness of the foot, muscle strength/flexibility imbalance, or one leg shorter than the other. Use of heel lifts, arch supports, modification of shoes and corrective exercises may be necessary.
