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.

A Stronger Upper Body for Better Running

The upper body plays an important role in our everyday activities. We would not be able to perform tasks such as reaching, pushing, lifting, pulling, and grasping objects without sufficient upper body strength. During walking and running, our arms help propel us forward by the act of swinging in coordination with the opposite lower limb. The arm swing is what aids in controlling the upward force developed by the leg swing, keeping us moving horizontally, either forward or backward.

The arm swing in running is driven by the shoulder muscles. Even when we try to restrict our arms from swinging, our shoulder muscles are still contracting. While our legs swing during this motion, our torso rotates. The remainder of our upper body muscles, including the abdominals, entire back and chest, and even the neck muscles, control this rotation.

Weak Arms = Fatigue

Runners with poor upper body strength will fatigue much quicker in longer runs. As mentioned above, the biomechanics of running involve the entire body working together to create the running movements of leg and arm swing, pelvic stabilization, and torso rotation. Since the arms contain smaller muscle groups than most of the rest of the body, if they do not have sufficient strength to begin with, once they tire during running, the other muscle groups must begin to work harder throughout the remainder of the run. The shoulder muscles will need to work harder to continue propelling the weak arms, which will cause them to fatigue and then limit the amount of arm motion. At this point the core and torso muscles will need to create a stronger rotation to counteract the leg swing. The pattern will continue the fatigue downwards to the legs. In this case, for whole body endurance purposes, having a stronger upper body will help a runner last much longer.

The Purpose of Good Posture

A component to proper running form is good posture. Running with a forward head posture or rounded shoulders will make it more difficult to swing the arms and rotate the torso efficiently. This may lead to similar fatigue as described above or even injury to other joints below and most likely back pain. 

• Run Tall Proper posture begins with making sure to run tall—basically keeping the head facing forward with the chin parallel to the ground and keeping the shoulders back. This will help open up the chest and ensure more efficient breathing, improving endurance. Keeping the head in the appropriate position and shoulders back to create this tall posture requires strong upper back muscles. These muscles will pull the shoulders back by squeezing the shoulder blades together. Effective exercises to help achieve this strength are upper back rowing and reverse fly exercises. It is important to also include stretching for the chest and shoulder muscles, as having tightness in these areas will contribute to rounding out the shoulders and preventing a tall posture.

• Arm Swing Overall shoulder strength is beneficial since the shoulders are the driving force to the arm swing. Deltoid exercises such as straight-elbow forward and side raises are examples of simple strengthening exercises. Proper running form also includes elbows bent as close to a 90-degree angle as possible and limiting the arms and hands from angling in front of the body. This bent position is the job of the bicep muscles; therefore adding in a few variations of arm curls will help achieve this strength. Another effective way to strengthen all components of the arm swing is mimicking this motion with a pair of light dumbbells while performing a leg exercise such as walking lunges or step-ups.

• Stable hips The rest of the upper body, from the mid-back to the lower abdominals, is the main component for the torso rotation and pelvic stabilization in running. The torso should mostly be kept as stable as possible with a rotation that flows with the amount of leg swing. Deep core muscles that connect to the spine are in charge of keeping this stability. Most abdominal exercises such as leg raises, crunches, and planks, should be performed with the pelvis rotated slightly backward as to limit arching the back. This posterior pelvic position will contract these deep core muscles. 

• Trunk Rotation Rotation is achieved mostly by the obliques in the core, which can be strengthened by floor exercises such as the dead bug and Russian twist exercises. Performing walking lunges with a torso twist to the side of the stepping leg is a great combination exercise for the obliques, as well.

If you are looking to improve running form, endurance, or even set a PR, consider including several exercises for the upper body. Although this means you have to set aside a bit more time for exercise, it will be well worth it. A stronger upper body means more efficient breathing, better posture, and improved biomechanics with every step of running. All of these outcomes will lead to lasting longer while running and decreasing your risk of injury and pain along the way.

Sources

Beattie, Kris, et al, The Effect of Strength Training on Performance Indicators... : The Journal of Strength & Conditioning Research, Online, Aug 19, 2019

Pontzer, H., et al, Control and Function of Arm Swing in Human Walking and Running, Online, Aug 19, 2019

My Current Training Schedule & Fall Race Plans

My decision to take a long break from racing has made my training schedule a bit foggy this summer. Since I haven’t yet decided on whether I will race anything more than a 10k this fall, I have been taking it easy, not worrying about skipping some days or not pushing myself as much. The fall is quickly approaching, though, so if I do decide to race a half or full marathon, I want to be ready to finish strong with a PR or at least a very good workout!  The last couple of weeks I have started a new, and steadier schedule, which I hope to keep for another month or two until my “real” training starts.

Strength Training

This is something I have been extremely strict about since my last race. I have always made time for the gym, but was doing pretty much the same workouts most weeks. I started heavier lifting this summer, splitting up body parts most days. Now I have been making sure to stick to four days of strength training, mixing up my routine every week. At least three of these days are at the gym using machines and dumbbells, and I’ll squeeze in another day of 30-40 minutes of resistance band and bodyweight exercises. Most of my workouts are my own, but I do get loads of inspiration from fellow Instagram fitness buffs! Consistent strength training has been what has kept my joints healthy and free from injury. If you normally experience back or knee pain, I suggest you start hitting the weights! It will make a huge difference if you want to keep up your running routine. 

My current training plan looks like this: 

Monday         AM: 10 miles (either with 3-4x1 mile hard OR 5-6 miles at tempo pace)

                       PM: 45-60 minute gym session – legs/biceps/shoulders/abs circuit

Tuesday         AM: 8-10 miles easy

                        PM: 3-5 miles easy

Wednesday    AM: 8-10 miles – 3 miles easy + 8x200m uphill/downhill repeats + 3 miles easy

                         PM: 45 min gym session – chest/triceps/back/abs circuit

Thursday        AM: 8-10 miles easy

                         PM: 3-5 miles easy

Friday              AM: 8-10 miles easy + 30-40 mins band/bodyweight legs/abs circuit

Saturday         AM: 13-16 mile long run + 30 mins full body gym session + lots of stretching

Sunday             OFF 

Of course, depending on my schedule I will have to switch things around at times. If I have less time one morning, I will run shorter and increase the miles on another day if I feel good. If I have somewhere to be on Saturday morning, I will do my long run on Friday. I am fortunate to have a flexible schedule, so I can get my training done without excuses!

Potential Fall Racing Plans

Since I have never raced a 5k (I know, crazy!), I am thinking of signing up for the Turkey Trot this year and have that race be my debut. I did not have a great 10k last year, so the short distance makes me more nervous than racing a full marathon! I am looking to stay local for any other race I plan, so my options will most likely be a half in Ft. Lauderdale in mid-November or West Palm Beach in December. These will be great workouts to prep for February’s Miami Marathon, which is where I plan on having an extra large PR. I do not want to get too comfortable going too many months without any races on the schedule, and I know signing up for races is a huge motivator to train hard, so I will most likely decide what I am doing within the next month or so. Stay tuned!

Mind + Body Reset: Taking a Break from Racing

Racing season is the most exciting time of the year for runners. As nervous as we get at the start line, we are anxious to sign up for another race just seconds after crossing the finish line. At least that’s what happens to me! I spent the last three years training my butt off to PR at every race I signed up for. I had an incredible start after beginning a serious training program in 2016. I dropped 31 minutes off of my previous PR in the 2017 Miami Marathon and 11 minutes off my Miami Beach Half—both within one year. I was itching for more, so I added miles to my training, switched up my speed work and strengthening program, upped my recovery game, and trained my mind at the same time. I rang in 2018 with another 16 minute drop in my marathon time and 5 more minutes off of my half.

Of course, this success comes with so much sacrifice, but the feeling of reaching goals gets addicting and I just kept wanting more! The issue I did not see coming was that I was about to have a “down” season, which is actually pretty normal in a runner’s world. I used to blame it on my DNF at the 2018 Boston Marathon, where the brutal weather conditions got the best of me and made it a difficult and slow process to get back in shape. Since i was not seeing progress in a short time like I was used to, I ended up hiring a coach, thinking my self-coaching abilities were limited. I trained hard for another PR at the Sydney Marathon (which happened to have the most perfect running weather!), but it just didn’t happen. I was close—two minutes slower than my previous PR, but not good enough for me. The rest of 2018 was miserable—my entire training program was completely different than what I was doing, which I thought was a good thing, but it only got me out of shape and ultimately discouraged me.

Mind Over Body

Disappointed with so many failed attempts at hitting my goals, my mind went into a negative state, and this was when I realized how much the mind can control. I switched courses during this year’s Miami Full Marathon to the half when so many things went wrong from the start, including the fact that my head was not into it this time around. After my short-lived tantrum about my running abilities was over, I realized that getting a coach was not a good idea. It’s true when they say “if it ain’t broke, don’t fix it”. Coaching myself was actually going so well. Why did I feel I needed to change that so badly? It was at this moment I decided to take a break from racing (after I ran the last two Spring races I was signed up for—the Miami Beach half and the Boston Marathon). It was the best decision for me to not set any specific goal for a while and just focus on my weaknesses.

During these last few months I have dedicated my time to coaching my own athletes, which I have grown to love! I also have been focusing on rebuilding the training program I once had that I know gave me the best results. Although the Summer heat has been brutal lately, making me feel like I am getting nowhere, I’m making sure this does not get the best of my mind this time around.

A Learning Process

My intention for this detailed rant is to show how any runner can have a “down” season—this even happens to the elites! I have a passion for inspiring others to stick to their programs no matter how many times you fail. We learn so much from these times..I certainly did! I learned to believe in myself. Now I make sure to evaluate situations and make changes where it’s needed and not touch what’s actually going right. I feel extremely proud of myself for always staying dedicated to my goals and more confident in myself as a coach. If you are considering working with a coach for your upcoming races, don’t hesitate to reach out! If you are doing just fine on your own, do not change a thing!

Hypothermia in Runners is a Thing: This is What You Need to Know

Since the Boston Marathon is quickly approaching, many runners are being reminded of the tortuous weather from the 2018 race, where hypothermia struck a great deal of racers. Most research emphasizes the importance of understanding how to deal with running in warm weather and the detrimental effects heat illness has on the body. Although it seems it is more common to suffer from dehydration and a heat stroke, the opposite is also quite often experienced in runners. Hypothermia occurs when the body temperature drops to below normal levels, which is about 98.6 degrees, and the body is unable to produce heat at a faster rate than it is losing it. The reason it may be less common for hypothermia to occur in runners is because our bodies naturally produce heat while in motion. This does not mean that outside factors cannot contribute to causing more heat loss while we are running.

Year-round many races are scheduled far away from the hot summer months to avoid heat illness, but what about the races that fall during drastically cold temperatures? Many runners who train up north may get used to running in cold temperatures but will often skip running outside when temperatures drop too low or during rain or snow. The worst cases of hypothermia occur with a mixture of temperatures below 50 degrees, wet conditions, and significant wind. Although your body is producing heat while running, the mixture of these cold and wet conditions will eventually cool the body down at a fast rate, especially during long races such as marathons.

Symptoms of Hypothermia

Mild Hypothermia

During hypothermic states, when the temperature drops below 95 degrees, symptoms experienced can include shivering, slurred speech, loss of coordination, fatigue, and pale skin. During the start of decreasing body temperature runners may simply feel shivering which normally creates body heat along with goosebumps from heat loss in the skin.

Moderate Hypothermia

Once a runner begins to experience numbness and fatigue, hypothermia is continuing to advance. The fatigue that sets in causes one’s pace to slow which will end up generating even less heat in the body. Even worse is if the fatigue causes a runner to slow to the point of walking or stopping altogether, even if just at the aid stations. This will eventually lead to a severe sensation of cold deep to the core of the body and result in chattering of teeth and uncontrollable shaking that although produces heat will only cause more loss of energy.

Severe Hypothermia

When body temperature drops into the 80s and no medical treatment has been sought, one may develop a significantly low pulse and breathing rate and eventually end up unconscious.

Preparing for Cold Weather Running

Of course, the first piece of advice given to runners is to layer their clothes according to the weather. Since hypothermia is more common during cold AND wet conditions the best layers are those that are thin and waterproof, although this may not even help you during a torrential downpour. The idea is to not wear too much clothes thinking it will keep you warm as all the constant rain will do is weigh you down and end up slowing your pace as well as keeping you cold. Besides opting for the most waterproof and windproof clothes, below are other tips for preparation.

▪  Wear several extra layers before the start of the race to ensure to retain as much heat in your core as possible. Once you start running you can begin to shed these items as you go. If the start of the race is going to be a wet one, wearing an old pair of socks and shoes is best. Change into your race shoes and one or two thin layers of socks before heading to the start line.

▪  Wear proper gloves and a hat or two. The areas of the body where heat is more easily lost are the head and hands so keeping those areas covered is important. Just as with waterproof clothes, having a waterproof hat is ideal. It is important to try an keep gloves as dry as possible, so reaching for drinks at aid stations should be done carefully as to not spill liquids onto the gloves.

▪  Use hand and toe warmers. These nifty sacks are great to stuff into your gloves, hat, and shoes for extra warmth. Taking your own bottle of fluids on race day may be a better option if you have the hand warmers as it will keep your fluids at a warmer temperature. This is ideal since chugging the water or electrolyte drinks at aid stations may be too cold and cause a faster drop in body temperature.

▪  Wear a neck gaiter or scarf to cover your face. In cold, windy races the constant breathing in of that cold air may cool the body down even faster and cause abnormal breathing throughout the race. This is especially important for those with asthma.

▪  Hydrate as needed. As mentioned, the fluids at the aid stations may be cold but turning them down at every stop may not be a good idea. You can still develop dehydration when in a hypothermic state. Our bodies actually require more energy and electrolytes in order to keep warm and running.

Treatment

If you develop any moderate or severe symptoms of hypothermia during a race or other training run, seek medical attention as soon as possible. During these severe conditions, the medical teams are all prepared to assist athletes and bring their body temperatures back up. Once in the warmer medical tents, the first thing that should be done is shedding of all of the wet clothes immediately and get wrapped in warming blankets and hot packs. Temperature should be taken frequently, and if body temperature does not begin to rise within 20 minutes, the athlete should be transported to a medical facility. Treatment will also include drinking hot fluids to get the core warm more quickly.

It is important to understand the symptoms of hypothermia and when it is safe to run. If you develop any of the initial symptoms of a significant drop in body temperature and quickening your pace or ingesting warm fluids while running is not getting you warm, it is imperative to stop running and head indoors or to the medical tents if racing. Although it is easier to warm yourself back up than it is too cool yourself down if experiencing heat illness, it is not a reason to ignore the symptoms of hypothermia. Doing so will lead to serious health risks.

Sources:

Jessie Fudge, MD, Exercise in the Cold: Preventing and Managing Hypothermia and Frostbite Injury, Journal, May 21, 2018

Three Weeks to Marathon #6

I am officially three weeks away from my 6th full marathon. The Miami Marathon is my absolute favorite race—not only because it is my hometown race and it’s where I train every day, but also because everything about the events that go on during the weekend, the race organization, and the course is so fun! I am looking forward to seeing all of the familiar faces from every year, as well as so many others I am going to get to meet. I will also be hanging out with the My Olympic Coach team at their booth at the expo both Friday and Saturday, so that will be pretty cool! Before all of this happens though, I need to really focus hard on getting in a few more quality sessions during my last peak week, as well as a proper taper.

I have a few workouts this week that have me feeling excited but nervous at the same time. Since I have had some not-so-good races this Fall, I am missing a bit of confidence to run the paces I need to run for my goal. The Turkey Trot in November, which was my very first 10k race, was the hardest race I have ever done (yes, harder than the marathon!). Most of you read in my recap post that the 10k basically leaves no room to makeup any lost time, whereas in the marathon, if you have a couple of slow miles, you have so many more to speed up on to catch up. I finished that race with a 6:34 average pace—slower than my best half marathon pace! A week and a half after the 10k, I ran a half marathon in West Palm Beach. Thankfully I went into that race with the mindset that I was just going out for a long tempo training run in prep for this month’s marathon. I ran a 1:30:58, which is over 5 minutes slower than my current half marathon PR. This really discouraged me at the time. Since then, I have had some pretty good training runs so I’m back to feeling more confident and I know those upsetting races landed on “off” days.

I am basically done with really, really long runs, so the rest of my workouts will be short to medium runs, with marathon-paced miles in the mix. My coach, Luis Orta, does such a good job planning my training with workouts that challenge my weaknesses. I have always had a hard time with long tempos and holding my goal pace for more than a couple of miles, so I have had plenty of these during this cycle. I’ll keep you updated as I get more of these completed these next couple of weeks.

Nutrition will also be a focus. I do well with my diet, but I tend to wait too long to eat after workouts and sometimes slack on getting in enough calories on my busier days when I am on the road working. I do my best running when I eat a high calorie/carb/protein diet. So, I will be eating A LOT now!

I am so thankful to everyone who has supported my training on Instagram! As much as many of my followers say I motivate them with my posts, it is all of them who truly motivate me to stay on track and keep pushing towards my goals. When I have had a few tough days and I dread my morning runs, all I have to do is log into Instagram and read a couple of posts of those who have gotten up much earlier than I have and accomplished an amazing workout. That pushes me right out of bed and inspires my whole day! So, thank you :)

Why I Hired a Coach

This is one of the most frequently asked questions this year by my family, friends, and social media followers. Since I began training hard to break personal records back in 2016, I have made amazing progress along the way, even up until this year when I decided to hire a coach. It was not that my approach was not working, but I felt it needed more. While training for the 2018 Miami Marathon, I used the same sessions week after week—a tempo run, long run workout (that rarely was a success), and a speed session that alternated each week between three different workouts. I kept this up after the race to train for the Boston Marathon a few months later as well. I was one of the frozen few that day who ended up with hypothermia and a DNF, but that had nothing to do with improper training, of course.

I took a few weeks off after that race and once I got back into running, I felt extremely out of shape—more than usual. It was like the brutal Boston temperature took a major toll on my body for 30 kilometers as if I got hit by a train and was still in recovery. It took me a short time to realize that hiring a coach would be the best thing at the time to get expert advice and guarantee to be ready for my Fall race in Australia. This was the first time I ever trained hard for a marathon during the Summer, with Miami temperatures in the high 90s and humidity close to 100% almost every day. Just a few weeks into working with my coach, I knew I made the right decision for my running future.

Structured Training

From ongoing research while coaching myself, I learned the importance of including different training runs in order to get fast. The problem I had was that I did not have much variety with these sessions. I would alternate between mile repeats, 800m repeats, and lots of repetitions of continuous 200m repeats. Not that these workouts didn't benefit, but it was the same thing over and over every three weeks. This would soon cause my progress to plateau. I am still prescribed these workouts by my coach now, but I focus more on longer distance speed sessions, since my goal race is always the full marathon. Including challenging sessions of 5k and 10k repeats is not my strong suit but it has been a huge factor in my improved fitness and most importantly, my confidence.

Experience = The Best Advice

What better way to be coached than by someone who has experience doing a similar training program and has the same ultimate goals for themselves? My coach, Luis Orta, is an Olympian and currently still chasing after his dreams of being a faster marathoner and going back to the Olympics in 2020. He may run a marathon almost an hour faster than I do but we both experience the same training pain, fatigue, and satisfaction. The advice about training, racing, nutrition, and rest is much more useful when it comes from someone who has 'been there, done that'.

More Than Just Running

My Olympic Coach includes a team of professionals who work with every training component. Not only am I able to get a better, more structured, customized running program from my coach, but I also have a dietician who specializes in sports nutrition. I have learned so much within a few months about my fueling strategy for training and racing, as well as incorporating the best supplements for recovery. I thought I was doing a good job with my diet, but there was so much I was not paying attention to that has positively impacted my performance. Since a major component to marathon training involves mental health, having access to a psychologist through My Olympic Coach is a game changer. Many athletes struggle to improve their performance because of lack of confidence, so getting the mind stronger for racing is key.

Most runners will either hire a coach when just starting out or wait until their performance is suffering. I did not want to wait until having several bad races to realize I needed more help, since marathons take several months to train for and you can really only run two or three per year at the most. If you are looking for an experienced coach and a program that includes nutrition and psychological support, I highly recommend My Olympic Coach.

Training for a Race? Here's What to Include

When it comes to searching for the best training plan it is important to note that not every plan is suitable for everyone. Many factors contribute to being able to tolerate one plan over another, such as how the body reacts to exercise and how much time one has for training. Personal goals also play a role in which training plan to choose as well. You will find that some training plans incorporate a multitude of components, while others are very basic. Beginners and those who have a goal of just finishing a race, no matter what pace can get away with a minimalist approach with few running days per week. Advanced runners and those wanting to set personal records should incorporate more miles at a variety of speeds. Whatever your goals are for race day, it is important to understand the necessary parts to include in your plan in order to achieve the best results and limit injury risk.

Must Have Components

The Long run

All marathon and half marathon training programs should include a long run. This run is easiest done on a day with the most available time, such as the weekend. A gradual increase in miles, by no more than 10%, is the safest way to increase the miles without risking injury. A good strategy for beginners is to increase this run by a half-mile each week. Running long at even a slow pace naturally builds endurance by training the body to store more glucose for energy and increasing the growth of capillaries and mitochondria, which help transport oxygen to the working muscles.

Cross-training

Many runners skip this component when preparing for races, since they believe running is all they need. Unfortunately running only strengthens body systems and muscles solely for the task of running. Only incorporating running into your plan will eventually lead to overuse injuries. The key to limiting this injury risk and keeping the whole body strong is to include cross-training activities such as weight lifting, swimming, cycling, or other fitness classes.

Flexibility Exercises

Keeping muscles as flexible as possible will not only help running feel easier, but it will reduce injury risk as well. Most tears in muscles and tendons occur from overusing tight muscles, which is common in the Achilles tendon and hamstrings. Flexibility exercises should be a daily component of every plan. Besides static stretches, using a foam roller and other massage tools are other good options to relieve tightness in muscles and tendons.

Rest Days

Surprisingly even beginners sometimes skimp on rest. Recovery days are extremely important in every training plan in order to avoid overtraining syndrome. Exercise produces tiny tears in muscles and rest days are when the body repairs these tears, which is what eventually increases strength. Therefore, if these vital days are skipped, the body can never really build proper strength.

Components for Improving Pace

Speed Intervals

If you are looking to improve your race finish time, it is best to fit in runs with a variety of paces. There are plenty of interval workouts to choose from using a track or road. If you are training for a short race such as a 5K or 10K, shorter intervals of 200m or 400m are ideal, while longer intervals of 800m and above are useful for half and full marathon training.

Tempo Runs

A tempo workout is basically a set time or mileage within a run that is done at a comfortably hard pace, or threshold pace. Some will call this run a “lactate threshold” run due to the lactic acid that is released into the muscles during the run that eventually causes fatigue. These workouts help train the body to push through this hard pace for longer before fatiguing, leading to being able to hold your goal pace on race day.

Hill Repeats

Not only is it important to practice running uphill and downhill if that’s what your race calls for, but hill workouts help build muscle strength and power, improve posture and breathing, and running cadence. If you do not have hilly routes around to run on the road or trails, the treadmill works just as well with the incline setting as high as a 4-6% grade. Performing 4-10 sets of 45 seconds to 2 minutes of uphill and downhill running will leave you feeling stronger and a more efficient runner.

Not every athlete responds the same way to the same programs. As long as you are incorporating the necessary components—the long run, cross-training, flexibility, and rest days—you can be a successful marathoner. It is always possible to adjust your training plan to work with your current lifestyle. Listening to your body is a key factor, so if you are feeling overly tired or are having consistent pain, it is important to incorporate more recovery time.

Sources:

Eystein Enoksen, Asle Rønning Tjelta, Leif Inge Tjelta, Distribution of Training Volume and Intensity of Elite Male and Female Track and Marathon Runners, Journal, Feb 23, 2018

Leeja Carter, John Coumbe-Lilley, Ph.D., Brenton Anderson, Strategies for Working with First Time Marathon Runners, Journal, Feb 23, 2018

More Than Just Logging Miles

What made me start blogging about my running life? Well, I’ve been running forever--at least that’s what it seems! I started with cross country in 4th grade, which was like one mile races or something. After a few years of that, my life revolved around cheerleading until high school when I was a sprinter for a couple of years. During high school I also grew to love fitness and was at the gym almost every day. I hated the cardio machines, though, so I mostly ran a couple of miles in place of the elliptical and stair master. A close friend who ran our local half marathon race persuaded me to try it out. I was like, “Yeah right, 13 miles? No way!” I finally gave it shot during college and soon, running 10 miles felt the same as what 3 miles felt like a few months earlier. I was hooked! And here I am, 10 years later, with 20 races under my belt. I am beyond excited to keep it up!

It was just about two and a half years ago that I decided to get more serious about my training and progress with my races. I have been working on increasing mileage and getting my pace faster all on my own until this past summer when I decided to start working with a coach. I will go more into my reasons for making this decision in another blog post, but basically I felt like my training was getting a bit monotonous and it was time to step it up and get advice from someone with more experience.

My training has pretty much become an addiction in a way because it takes up so much of my time and I can’t get enough! Since I log every run, every workout, and every feeling about my training, I decided I should just create a blog about it and share my progress. Maybe I can help motivate other runners out there trying to achieve similar goals!