Looking to start running? Maybe you’re interested in getting into a more structured plan to set yourself up with new PRs? Either way, this article has you covered! Read on to learn about my top tips to start your running journey, which are also useful for those of you getting back into the sport after a break.
Read moreTackling PRs and Stress During the Holidays
No matter what difficulty this year has brought, the wintertime can still be enjoyable and end on a productive note. The change in lifestyle we’ve all had to deal with during 2020 has sure brought about an immense amount of stress for everyone. The change to a work-from-home situation seemed like a less stressful option, but in reality most of us loss a sense of structure to our days. It also has not been easy dealing with having to be socially distant from our families and friends, but hopefully knowing we are doing this for the good of their health makes it a bit of an easier choice.
Will We Ever Race Again?
That has been the question of the year for runners! It went from having our big spring races canceled to basically being without in-person races the entire year. It looks like the beginning of 2021 won’t be any different, so the near future planning of running goals is making most of us unmotivated to get in our training runs every day. During this season of the year, it will be most important to work on mental strength more than anything. It will take effort, but trying to put aside all of the stressors that we cannot control, is the key to getting back into the rhythm of taking care of our bodies. After all, exercise plays a pretty big role in stress management and immunity—a big focus with the current viral pandemic.
Since I’ve had a very long base building phase this year, I had a vision of using it to improve my endurance and work on weaknesses. Six months passed and I realized the anxiety of the life changes made me less focused on these goals. One of the most unwanted side effects of stress is lack of energy, and it was what was affecting me the most. Thankfully I turned to MitoQ and I’ve not only had optimal energy all day, but after taking a good amount of time off recently, my fitness has returned much quicker than ever before! I’m sleeping better and feel I can focus much more on my work without a problem.
MitoQ is a powerful antioxidant that works to limit the damage in our cells’ mitochondria—the powerhouse of the cells, and keeps them fired up for any activity. By doing this, it helps improve our stress levels, energy, sleep quality, digestion, immunity and reduce recovery times after hard workouts, since these are all jobs of the mitochondria. All it takes is two capsules in the morning before eating and you’ve got a productive day ahead of you!
Tips for Getting and Staying Healthy
Below are just a few of my go-to tactics when trying to remain focused and motivated to tackle my running and work goals.
Move every day for at least 20 minutes.
Eat the rainbow! Keep a diet that has foods from every food group as many days as you can. But don’t deprive yourself—eating what we like every once in a while can be a stress-reliever!
Incorporate supplements in your diet where you need them, and make sure they are supplements that have been clinically studied, such as MitoQ.
Prioritize sleep and stress management: set aside time every day for yourself—to read, soak in the tub, or do some yoga.
Don’t let what’s going on around you make you anxious—control what you can control and let the rest be!
Are you interested in beating stress, improving your fitness performance, and keeping your body healthy from the inside out? Click here to learn more about MitoQ’s benefits and how easy it is to feel your best all day with this powerful antioxidant!
Sponsored by MitoQ. All opinions are my own.
Back to Base Building with Asics GT-2009
Sponsored by Zappos. All opinions are my own.
Training for races requires a sequence of steps—phases that can be customized to last as long as you’d like. Since I have been shying away from the virtual races this year, I’ve had the longest “base building” phase ever! It’s not a bad thing since I have definitely improved my overall endurance. The downside of long base building phases turns out to be the increased time on your feet. After all, this phase is really about getting the body used to long distance running, which means our bodies get a bit overused if we aren’t careful with recovery and pacing.
The number one tip I give to my athletes and am very strict about myself is making sure to wear the right shoes for every run. This can make or break your ability to run long and perform your best. It’s a good idea to learn your natural foot strike pattern before trying out different styles of shoes. There are a handful of pairs that I feel protect the feet best if you fall into the category of neutral or overpronation. After having amazing success with ASICS I was lucky enough to get my hands on a pair of the new GT-2000 9 from Zappos. I find almost everything I need for running from Zappos, and you can’t go wrong with their super knowledgeable customer service, speedy shipping (literally 2 days at the most!), and free returns for a year through their rewards program! My ASICS came just in time to start out my next training cycle.
Long Run Dominance
My goal right now is to get myself running long again. It’s what truly helped me during my best training blocks. If you can safely increase your weekly mileage, it is sure to help you set a new PR. By “safely” I mean setting aside enough time to recover in between sessions, taking the majority of your runs easy, and eating enough calories every single day. This does not work for everyone, especially those who have a busy job and family to take care of. Although it’s not impossible to follow a high mileage program, it is certainly not necessary. Many runners do just fine running much less!
The ASICS GT-2000 9 have felt like the perfect pair for endurance runs of any distance. The GEL technology cushioning enhances the shock absorption of the shoe at the heel, which has been a lifesaver for me after several miles, given I am a big heel striker so I need all the cushioning I can get for the impact. The midfoot and forefoot of the shoe is made with a cushioning material called SOLYTE, which provides 20% more shock absorption and is half the weight of standard running shoe foams. This combination is ideal for long runs because you never want a heavy shoe, and you need to be careful with other lightweight shoes because they tend to lack the cushioning and absorption you need to run these long distances without feeling fatigue and resulting in achy feet for days.
Fear Not Pronation
You’ve probably read about how overpronating can create more inefficient running. You can still be fast, but your body sure does have to work harder during certain parts of the running cycle. Unfortunately overpronators are also more at risk of acquiring injuries, such as runner’s knee, IT band syndrome, and plantar fasciitis. One of the best features of the ASICS GT-2000 9 is the combined technology of Guidance Trussic, Guidance Line and Dynamic Duomax that promotes the foot to re-supinate after striking the ground so that the push-off phase can be more efficient. This means your strides will be more powerful and running faster will feel more doable.
Although I am not an overpronator, I still mostly wear stability shoes, since I am very prone to ankle and foot injuries. I often deal with plantar fasciitis and posterior tibialis tendinitis, so having this support from the GT 2000 9 has been helpful in keeping my ankle joint stable during every phase of the running cycle, especially while making turns or running over uneven surfaces. At 10mm, the larger heel drop is definitely a more comfortable option if you are looking to protect your Achilles tendon or have dealt with heel pain. This pair is also lightweight—just under 8oz for women! No need for those extremely unsupportive flats for tempo runs and track workouts! If you are challenging yourself with long distance training or even just casually running to relieve some stress these days, I highly recommend the ASICS GT-2000 9 from Zappos, where you will also find all of your running gear needs!
Endurance Train Like a Pro with the Saucony Ride 13
Sponsored by Zappos. All opinions are my own.
With zero races on my schedule and several months to play around with my training program, I decided these hot summer months are a perfect time to improve my endurance. This may sound crazy since it’s the most uncomfortable time of the year to be running outside for hours. Good thing I don’t mind the hot weather, but it does make running feel harder and less enjoyable sometimes! What helps is reminding myself of my purpose every morning before heading outside. Some days that purpose is for my mental or physical health, other days I run for a specific global cause, and other days I run for the views!
I’ve got several runs under my belt in my new Saucony Ride 13 from Zappos and I have to say I was surprised at the amount of cushioning they had, because when I took them out of the box they felt extremely light, similar to my racing shoes that have almost zero cushioning! I chose the Coral/Alloy color, but it was a hard choice since Zappos also has three other sleek color options that I’ll probably get my hands on as well! You can find almost anything you are looking for on Zappos, and as a rewards member, you can get anything you order in a day or two with their free expedited shipping. The other perk is the free return policy, which is for an entire year! So if you order something and don’t like it or it doesn’t fit right, you’ve got a long time to return.
Consistency is Key
Most of you know I get my runs in no matter what. Over the years, I feel this consistency is what truly built my tolerance for the marathon, and, believe it or not, my improved paces. Although I don’t recommend a high mileage program to everyone, safely increasing what you are doing now is beneficial for building endurance. The most important part of this is making sure you gradually and safely build up mileage. This means making sure you wear the right shoes for YOU. Marathon training requires longer runs than usual, so it’s vital to wear supportive and cushioned shoes so that you can prevent injuries and recover faster. Almost nothing feels worse than having sore feet and ankles for days because you chose to wear the lightest and least supportive shoes on a long run thinking it will make you faster!
Tough Runs Made Easier
The Saucony Ride 13 is an ideal distance-training shoe since it is made with all-around cushioning—even the upper has a light, thin layer of compressive cushion. I felt the shoe had a more ‘fitted’ feel to it and kept my foot in place, even on my 90-minute run this week. A soft and responsive ride is what you want when you are running long and the flexible TRI-FLEXthat creates the outsole of the Ride 13 makes this happen. When I start to get tired in the second half of my runs I notice the pounding of my steps more on my joints. One aspect of this pair that helped soothe this impact is the sensation of the shock being distributed throughout the entire foot rather than just at the heel, where I normally land first.
Runners often get confused as to what ‘responsiveness’ really is and why it plays a role in our performance. It’s basically the way a shoe returns energy to your step. We put our energy into our foot strike onto the ground and a good shoe bounces that energy right back giving you a spring to your step, making running feel easier. This is ideal for summer running, since, as I mentioned at the start, running can feel hard during this time of the year!
The Saucony Ride 13 is a great option for runs of any length, but I’ll be using these for my medium to longer runs. Since they truly have good shock absorption on top of their responsiveness, marathon paced miles will feel smooth, too! If you are looking for a neutral pair for every day runs, the Ride 13 is an excellent choice. The heel offset is 8mm, which is ideal for runners who are either returning from or prone to injuries. Don’t forget to check out the other colors and everything else Zappos has to offer. Their rewards program is waiting for you!
Fly High (And Fast) with Brooks Levitate 4
Sponsored by Zappos Running. All opinions are my own.
Although running can sometimes leave us feeling depleted, it has the somewhat magical power of making us feel energized at the same time. If you are into running, like me, then you know how addicting the process is—working on improving performance through strict planning and dedication. We strive for that feeling of effortless miles at our goal paces. It’s fun to see and read about others in the running community setting new records in races or weekly mileage, but unless you are runner, you fail to see the hard work—blood, sweat and tears, that go into the process. Good thing we have tools around us that can help us stay motivated and feel our best during the grind.
One of these tools is running shoes. Runners are a bit obsessed over the newest gear and updated technology. Every year we see running shoes coming out with new ways of getting lighter, springier, and more supportive. I’ve been a fan of the Brooks Levitate series for the last couple of years. I’ve had the pleasure of running many miles with the Levitate 2 and 3, which both made running feel easier. My newest addition is the Brooks Levitate 4 from Zappos, where I get almost all of my running gear. I’m a rewards member so I get the best benefits like free expedited shipping, exceptional customer service, and free returns for an entire year! I always find everything I am looking for!
Take Flight
In a nutshell, the Brooks Levitate 4 make me feel like I’m gliding through the air. It’s no wonder why they named this style “Levitate”. I was excited when I read one of the updates was a weight reduction by a whopping 20%. I really wanted to see what the shoe can do for my training, since it consists of mostly longer runs. I always take out new pairs for a short run before trying them out for anything too intense. My first impression was how comfortable the more compressive-like fit is, which I noticed just by walking around. I thought they would end up feeling tight after a few miles, since my feet normally swell during runs. I had zero complaints after my 40-minute session, as the materials ended up being stretchy so pretty much conformed to my feet and left me without swelling!
For my longer run test, I went for 70 minutes in my Levitate 4. This is when I felt the light, springy update that made me feel that “flying” sensation. I kept it easy for the most part, except for a handful of 20 to 30 second pickups after the halfway point to see how the shoes responded to the faster paces. Since I was already used to the previous version’s ability to quickly react to a speedier cadence, I anticipated the same from these, and they did the job well! I’ve mentioned before about my excessive heel strike pattern and how firm shoes don’t work for me since I need an extra smooth transition from heel to toe. Thankfully this pair is flexible enough to make this happen.
A Shoe with Multiple Hats
Once the Brooks Levitate 4 passed the easy run and mini stride test, I took them out for next level trials—a tempo run. For me, this workout consists of easy running for 30 minutes, straight into 30 minutes at a hard effort, then back into easy running for 30 minutes. This session made the updates even more obvious, as the lighter weight makes sustaining faster paces easier. The only drawback I believe some runners will have is the narrow fit, which is more evident the longer you run. This was not necessarily an issue for me since the compressive knit that creates the upper part of the shoe helps me with controlling swelling and makes my foot feel a bit more supported than most other speed shoes. So, in my opinion, the “narrow” is there for a reason!
Given the 2020 circumstances, most of us have had to change our goals. Once I realized I probably won’t get to race this year, I chose to use this time to improve my running form, along with my endurance. Including Brooks running shoes into my rotation has been a game changer for both my mechanics and foot health. The addition of the new and improved Levitate 4 will help take my running to the next level throughout the rest of the summer, when it’s hardest to train. Zappos has several color choices for this style, so I’m looking forward to getting my hands on another pair soon!
Speed Training for Long Distance Runners
Running a fast marathon takes more than just logging a bunch of miles day in and day out. It requires a thought-out plan that includes a long run, shorter easier runs, and faster-paced runs or interval training. Of course, other non-running components are also fixed into the equation such as strength training, stretching, and drills that mainly help with injury prevention, overall strength improvement, and running mechanics. Most runners will incorporate tempo runs as their form of faster-paced workouts, which is crucial for building the endurance needed to hold that faster goal pace for several miles at once. The problem with only using this form of speed work for marathon and half marathon training is that it does little to help improve running economy.
What is Running Economy?
In simple terms, running economy is defined as the relationship between oxygen consumption and running speed. Oxygen consumption is measured by VO2 max, which is the maximum amount of volume of oxygen used during intense exercise. Although VO2 max is often used as a true predictor of fitness, it does not always predict someone’s ability to run a fast marathon. Running economy, on the other hand, is a better indicator of distance running performance because it takes several other factors into consideration. It considers the maximum amount of oxygen consumed at a specific constant speed. Therefore a marathoner who is able to hold a five minute per mile pace for 26.2 miles has a better running economy than a short distance runner able to hold the same pace for only 400 meters.
Why is all of this important? Well, for a marathoner trying to improve their overall pace with every race they compete in, it will require them to incorporate specific speed workouts to improve their running economy. This is even more important as we age since the first thing to deteriorate with age is speed. Rather than focusing on improving specific physiological systems in the body such as VO2 max and lactate threshold, speed development workouts will focus on improving neuromuscular responses. This means improving the speed at which your brain sends signals to your muscles to fire by relying on fast twitch muscle fibers—possibly ones barely used for most recreational marathoners. This type of training will eventually lead to running at your marathon goal pace for longer with less effort. That X-minute mile pace will finally feel doable!
Sample Speed Workouts
Run 20-24 x 200-meter repeats at 5k to 10k effort with a 200-meter jog in between. This workout should not feel taxing at all since you are not supposed to be pushing the 200-meter repeats at an all-out effort. The pace should be controlled and faster than marathon pace—about 30 seconds per mile faster. The 200-meter recovery jog should not be a significantly slower pace either—think slowing your pace down by 2 minutes per mile than you ran the hard 200 meters.
Run 12-16 x 400-meter repeats at 5k to 10k pace with a 200-meter jog in between repetitions.
Run 8-10 x 800-meter repeats at 5k to 10k pace with a 400-meter jog in between repetitions.
Run 6-8 x 1000-meter repeats at 5k to 10k pace with a 400- to 600-meter jog in between repetitions.
Run 6-8 x one mile beginning with the first mile at half marathon pace and cutting down 10-15 seconds per mile with each repeat. Recover for one mile in between each repetition.
Each of these workouts should always include two to three miles for a warm-up followed by some dynamic stretching and drills. Always finish speed work with a cool-down of one to two miles. A good idea is to switch up the speed sessions each week but always come back to each after a few weeks to check your improvements. Since you are always trying to run at 5k to 10k pace, what you will see improving is your effort. Over time the repeats at your 5k or 10k pace should feel easier. As mentioned this pace should equate to 20 to 30 seconds per mile faster than your marathon goal pace.
As you can see marathon training can include a variety of speed workouts to choose from, unlike 5k or 10k training where you mostly focus on the shorter sessions of 100- to 400-meter repeats. These workouts used to improve running economy are more beneficial to marathoners looking to improve their sustained pace for a race. Most runners obsess over their VO2 max improvements but studies have shown that VO2 max may not be as reliable as running economy when determining marathon ability. Research states that running economy may vary by up to 30% in runners with similar VO2 max values. If incorporating these types of speed sessions throughout your training cycle, you should be able to hold that goal pace with less effort throughout your race. Once you accomplish this, your next race will require you to drop to a new 5k to 10k pace for these speed sessions and on you go with more PRs!
Sources
Kyle R Barnes and Andrew E Kilding, Running Economy: Measurement, Norms, and Determining Factors, Journal, May 8, 2020.
Shoe Review: ASICS GEL-NIMBUS 22
Sponsored by Zappos
All opinions are my own.
Constantly packing on miles every week means I am continuously rotating through different types of shoes in order to keep my feet healthy. It is not just our form that plays a role in our injury risk and performance, but our running shoes are an important part of the process as well. It’s hard to find a shoe that’s good for every type of run—some will be strictly for track work or fast speed sessions, others for long runs, and others for use on the trails. You really shouldn’t just wear one pair for everything anyways, but it’s good to have a pair that’s well-rounded for whatever workout you have planned.
This is where the ASICS GEL-NIMBUS 22 comes into play. I was lucky enough to try out a pair from Zappos, which have a very large selection of shoes, so you can be sure to find anything you’re looking for! As a Rewards Member, you get free returns for 365 days, so if you’re not happy with the fit or just don’t like the style, you can return them without a problem. You can also always count on their 24/7 customer service. They are extremely knowledgeable about all of their products and are there to help you with all of your questions. You only win as a Zappos Rewards Member!
All Around Support
Most new runners will ask what to look for in a running shoe. This all depends on the type of running you do: sprinting, short distances like 5ks, or long distances such as half and full marathons. For the most part, one of the most important aspects to look for in a shoe is support. After all that’s what shoes are supposed to be doing anyway—supporting your feet. The ASICS GEL-NIMBUS 22 is created with rearfoot and forefoot gel technology, so basically the entire shoe cushions at every angle of the running cycle. The midsole has a specific foam called FLYTEFOAM technology that helps when running longer distances—I definitely noticed this difference comparing the NIMBUS 22 with my other long run shoes on a 15-miler over the weekend.
The qualities of running shoes will also depend on your biomechanics and body features. Runners with a history of joint problems such as knee or hip surgeries, back pain, or arthritis definitely don’t want a minimally cushioned shoe made just for speed work. The NIMBUS 22 has you covered with pretty much perfect cushioning for these cases. If you pronate when you land (foot rotates inward), you should wear shoes that somewhat correct the pronation. The ASICS GEL-NIMBUS 22 are made for neutral runners, so won’t provide the correction you need if you overpronate.
Fast Quality That Lasts
Most running shoes made for fast running and racing last for what feels like a second. It’s not uncommon for these significantly overpriced race shoes to be good to toss by 125 miles. That’s at least a third of the durability of most other running shoes. The reason for this is because fast shoes are made as light as possible, with the least amount of material, which wears away quickly. The GEL-NIMBUS 22 are made with a rubber termed “AHAR”, or ASICS High Abrasion Rubber, along the outsole of the shoe, which reduces the overall wear. I was surprised that these shoes felt light for speedier miles, given the weight of the shoe is about 9 ounces.
Giving the shoe an extra spring-like feel during push-off is the special FLYTEFOAM technology. I felt my foot bounced right off after landing, preserving energy to help me last longer at my paces. Although the shoe felt a bit stiff at first when walking around, the sole actually felt springy with every step while running. I was worried that stiffness would make my heel striking too impactful for my plantar fasciitis-prone feet, but the extra layer of gel cushioning along the rear sole definitely lessened the impact with every step and made for a soft landing!
All in all the ASICS GEL-NIMBUS 22 felt the best for every day medium to long running at an easy pace. As far as speed sessions, I feel these are the best for tempo workouts since they hold up well for long intervals at faster paces. Using this pair will save me from having to replace my sneakers so often, since they are much more durable than most of the pairs I normally wear. If you are looking for a shoe with max cushioning, but still on the light side, I highly recommend the NIMBUS 22. And don’t forget to shop them from Zappos!
VO2 Max: The What, Why, and How of the Misunderstood Fitness Score
When you are eager to enhance your training, skimming through online articles is the easiest way to get the most updated information for training plans, proper nutrition, and methods for coping with injuries. Once you start your research, you will not go too long without coming across the term “VO2 max”. There are several running-related terms that are learned that may seem foreign to us initially, but are pretty straight forward once explained. VO2 max is most definitely not one of them. It is a widely popular term used to measure how fit you are aerobically and most coaches and experienced runners will emphasize its importance. You may soon find yourself ecstatic when you see your VO2 max increase as per your Garmin watch, but not have a clue as to what it means.
What is VO2 Max?
Specifically, VO2 max is the maximum rate of oxygen consumption measured during exercise of increasing intensity. It is measured in milliliters of oxygen used per kilogram of bodyweight. At first it may be simple to understand just by reading its definition, but when trying to apply the term to your running routine or fitness, it all gets a bit foggy. Basically it is the amount of oxygen we can use during intense exercise. In general you want to be able to utilize the most oxygen you can during any workout, because oxygen is what allows you to continue exercising at a higher intensity level, such as while running a marathon at your goal pace.
With proper and consistent training, VO2 max should increase. Good training practices improve several physiological factors that play a role in the oxygen transport throughout the body. Stroke volume of the heart increases, which means more blood is pumped out with each heart beat, as is the size of mitochondria and capillaries, which are the transporters of the oxygen throughout the body and to the working muscles. These improvements in oxygenation in the body lead to increases in the VO2 max value. Essentially, if you are looking to get faster and last longer during running, your goal should be to improve these physiological mechanisms.
What is a Normal Value?
A typical value for a sedentary adult ranges from 25 to 35 ml/kg/min, between 35 to 55 ml/kg/min for an active adult, and over 60 ml/kg/min for an elite athlete. All of these values can vary from workout to workout depending on the intensity of the training run. If you are trying out a harder than usual speed session, you may see your value drop, but as you continue performing that training run, it will eventually assist in increasing your VO2 max. Usually long distance runners such as marathoners will have a lower VO2 max than short distance runners. This is because the VO2 max testing, as well as the training to improve it, is done at a distance and speed that is much closer to a 5K intensity.
Improving VO2 Max
Beginner runners have it the easiest when it comes to improving their VO2 max, since simply logging more miles on a consistent basis will naturally raise their oxygen consumption ability. For more advanced runners, the process will require including speed work to your training plan. The key is to reach 95% of your VO2 max level for intervals of 2 to 6 minutes. Aiming for 4 to 8 intervals of 400 meters to 1200 meters works best, with a walk or jog recovery in between each. Faster runners can even use mile repeats, but anything more than 6-minute intervals will require too much time for recovery. Your VO2 max level is considered to be your threshold pace so it should feel significantly hard.
A Good Indicator of Health
Studies have shown that higher VO2 max values are favorable if you are looking for overall health benefits. It is a true indicator of fitness, which is solely based on cardiovascular functioning, versus physical looks—what most people will believe “being fit” consists of. Several research studies indicate that individuals with a higher VO2 max generally have lower blood pressure, less risk of stroke, obesity, cardiovascular and pulmonary disease, and a longer life span. Of course, this all has to do with the fact that those who have a higher VO2 max partake in the required physical activity needed in order to reap overall health benefits.
It is beneficial to not base the entirety of your fitness gains on what your VO2 max value is, since it can be affected by several factors such as age, genetics, gender, temperature, body size, and altitude. Males will generally have higher values than females. A person with a larger body type will also have a higher VO2 max given that their heart and lungs are larger in size. Studies have shown that oxygen is more easily transported while exercising in warmer temperatures. It is important to note that the value given on the training devices is an estimate based on the heart rate and intensity of each workout. A true value can only be calculated while performing an activity such as running on a treadmill at maximal intensity with a mask on the face that measures the actual oxygen consumption.
READY, SET, GO... Miami Marathon Training in Full Swing
Here goes another marathon training season! I am already looking forward to my next full marathon—Miami Marathon in February 2020. My 20-week cycle starts today and I am fully prepared for what these next five months will bring! I use a longer training cycle than most because I am a high mileage runner, so I like to have more time to get to 100+ mile weeks. I make sure to stick to no more than a 10% increase each week, with a few lower mileage weeks in the mix. So far, throughout the summer, I’ve kept my mileage around 65 on average, but have had a more unstructured program. I’ve basically kept most runs easy, with some hills sprints every week or so, and some tempo miles when I’ve had to use the treadmill. Now the fun part begins—STRUCTURE!
My Plan
The difference between the on and off-season for me is not only the fact that I run more in the on-season, but I also eat a little better, stay more on top of my supplements, switch up my strength training to more calisthenics and body-weight exercises, and recover a whole lot more! For the next couple of months, my running program will look a little like this:
Monday: AM: Tempo + hill repeats
PM: upper body + core workout
Tuesday: AM: Easy/recovery run
PM: Easy run
Wednesday: AM: Medium long run
PM: leg + core workout
Thursday: AM: Easy/recovery run
PM: Easy run
Friday: track workout + leg/core workout
Saturday: long run
Sunday: optional recovery run or other cross-training
I’ll increase my mileage for some of the easy runs and the long run of course. After a couple of months, my tempo and track days will get longer as well.
Nutrition
No matter the time of the year, my diet looks pretty much the same. I eat relatively healthy overall, limiting “crap” food throughout the workweek and try to stick with one “cheat meal” on the weekends. I don’t stress about having a strict diet—I actually worry I am not eating enough sometimes! The biggest difference I make during marathon training is increasing my calories...if I were to count, this would probably be around 3000 calories per day. I focus on eating high-carb and protein, and moderate fats, making sure at least 85% of what I eat on a weekly basis is “quality” foods. Here is a sample of what I generally eat in a day:
Pre-run: Either a clif bar or Maurten 160 or 320 drink (bagel with PB before long runs)
Post-run/breakfast: Smoothie with protein, cherry juice, beta alanine, beetroot powder, banana, berries, and chia seeds OR oatmeal
Lunch: Eggs & toast, sandwich with turkey or tuna, or oatmeal if I didn’t have it for breakfast
Snack/pre-workout: granola bar
Post-workout: protein shake
Dinner: lean meat/fish/chicken with veggies and rice/potatoes/pasta (usually 2 servings)
Dessert: Either cookie dough or Justin’s Peanut/Almond Butter Cups
Supplements
I am good about taking my regular vitamins throughout the year, but try to be more strict about this during training, along with some additions. My daily dose of vitamins year-round includes: vitamin C, zinc, magnesium, fish oil, calcium, and iron. During training season I add in glutamine post-workout and beta alanine twice a day, evenly spaced out. Glutamine is great for keeping the immune system healthy and recovering the body. Beta-Alanine is used to help reduce lactic acid accumulation, which means less muscle fatigue. I’ll add in a blog post soon about these supplements!
Recovery
This is my hardest part! Sleep should be a top priority if you want to run well, but it’s the biggest challenge I have. I am a light sleeper so just about any noise, movement, or light wakes me up. I also have a hard time falling asleep. I take melatonin when I remember, so that helps some, but my goal this cycle is to gradually start getting to bed earlier so I can have a little more sleeping time! I have been using the ResMed S+ sleep monitor and it has helped so much! I track my sleeping patterns, so I am able to pinpoint what is most likely causing my poor sleep. My other recovery tactics are little things I do throughout the day like rest with my legs elevated every couple of hours and use my Normatec Recovery boots one hour per day. This truly helps prevent swelling in my calves and feet and keeps my soreness to a minimum every day! They are pricey, but worth it! Here is a less expensive brand you can try.
I am hoping for a smooth ride from here until February. I will be documenting as much as I can, which will not only help so many of my readers with their plans and motivation, but it keeps me accountable as well! I will keep everyone posted if I decide to add in a race or two this Fall as part of my training. I’m thinking about joining in on the Turkey Trot fun and race my first ever 5k and maybe squeeze in a half marathon in December. We’ll see! Stay tuned.
Finding the Right Running Shoe for You
Finding the right running shoe can get tricky. We all want to go for the most stylish pair with attractive colors and designs, but many times these nice-looking kicks end up destroying our feet. As a runner and physical therapist I have learned along the way that the single most important gear to be picky about for running (or really any activity that has you standing or walking for long periods of time) are shoes. If you are an occasional runner who gets in a few miles every week just to stay active, one pair at a time is sufficient. But runners training for a distance event, especially those who incorporate different types of runs require a couple of pairs to rotate through. And it involves more than just “cushioned” or “light” when shopping around.
Know Your Foot Type
The first thing every runner should do when selecting shoes is figure out their foot type. Are you a pronator? Do you excessively supinate when you land? Do you have high arches? What does this all mean anyway?!
Pronator: This is when you land on the inner part of your foot when running. Most of the time runners initially land on the outer border of the foot, but quickly roll inward excessively. Those with low arches usually fall in this category.
Supinator: This is when you land on the outer border of the foot and remain with the majority of the pressure on this area throughout the midstance and even into the push-off phase of running. Those with high arches will fall into this category.
There are several running shoe stores that offer a gait analysis that can give you an idea of your foot type, but the best analysis would be by a podiatrist or sports medicine professional that specializes in gait and has access to the technology. A great way to analyze your foot type that can be done at home is checking the wear on your current or an old pair of running shoes. If you notice the wearing is excessive on the outer border, you can assume you are a supinator and you underpronate when you land. A pronator would have excessive wear on the inner border. If your shoes have even wear, you most likely have a neutral arch and pronate a normal amount.
Next Step: Shoe Type
Cushioned: Supinators should opt for cushioned shoes (at least for the majority of their runs). They provide optimal comfort (cushioning) with the least amount of firmness in order to promote a bit more pronation when landing. Cushioned shoes are made to be more flexible, but not all flexible shoes are cushioned! Some cushioned shoe examples are New Balance Fresh Foam, Brooks Adrenaline, and Saucony Omni.
Motion Control: This shoe type is made with more rigid materials in order to control the foot from rolling inward too much. Overpronators or runners with flat feet will benefit from motion control shoes since they include a more dense midsole, which helps raise the arch of the foot. Saucony Kinvara, New Balance 1540, and Brooks Ravena are all great shoes for low arches.
Stability: If you are a neutral runner, then stability shoes are your go-to. Most will have a firm rear and flexible forefoot with a moderate amount of cushioning. Some examples are the Saucony Guide Iso 2 (one of my favorites!), Adidas Ultraboost, and Nike Air Zoom Pegasus.
Shoe Rotation
If you are an everyday runner, alternating between faster paced running, track sessions, and easy runs, it is best to rotate between two or three pairs. Opting for lightweight, flexible shoes are best for speed sessions. Shoes made for the track or even most “racing” shoes such as the Nike Vaporfly 4%, generally do not have much cushioning. As long as you limit the use of this type of shoe to short track repeats and racing, your feet won’t be affected too much. For the majority of your weekly runs (which should be at a conversational/easy pace), it is ideal to use the shoes that are best for your foot type as explained above.
Everyone has different feet and running form varies greatly, so what works for one person may not work for another. Just because you see a “fast” runner using a pair of the brand new Nikes does not mean you should go out and spend the money to use the same style. Well, first of all, a shoe does not necessarily make you faster. If you find you run faster in a given pair of shoes it is your better foot mechanics that are making you faster, not the actual shoe. The best advice if you are having any foot, knee, hip, or back pain during or after running, is to definitely evaluate your running mechanics and foot type. Switching to the right shoe for you can be a simple fix to a nagging problem.