Variety is the spice
of life and the key to running success. Too many people run people
run 3 miles, 3 times a week. If this describes your running
program, you are missing out on the finer points of running. Their
are different types of running workouts that if added to your
schedule will keep your running interesting and fun. If you run at
different paces, distances and elevations you will use your
muscles in different ways. Everyone talks about cross training. If
you vary your running workouts, you will be cross training. When
you begin these new workouts you will feel like a new runner.
There are many types of workouts but the main ones are hill
repeats, overdistance, intervals (date pace and goal pace), steady
state, technique and form drills. Each of these help you become a
better runner. While many runners are only concerned with their
mileage, adding quality and maintenance workouts to your schedule
will give you the balance you need to keep progressing and reduce
your chance of injury and burnout.
Hills are often avoided. I say charge them. Find your most feared
hill and run up it 3-5 times. Running up hill places you on your
forefoot, works your hamstrings, butt and calves and increases
your vertical lift which lengthens your stride. Be sure to listen
to your lungs to avoid hurting your legs. The dangerous part of
running hills is the stress on the back of the heel and lower
legs. Hill repeats are considered resistance training. When you
start hills only do a few and do them slow. A proper hill workout
consists of an easy warm-up, light stretching, then run up the
hill and jog or walk down. You should do 2 hill workouts a month,
and one should be long gradual hills and the other short steep
hills.
Overdistance builds endurance. In this program, overdistance will
be 8-10 miles. By running farther than your race distance, you
will have a mental and physical edge. Overdistance runs shouldn’t
be fast, they should be easy and relaxed. We will gradually
increase your long run so don’t worry. It may seem overwhelming
now but will be easily done in 4-6 weeks. When getting ready for
an overdistance run, you will need to rest extra a couple days
before and after the run. By doing this, you will be strong when
you start and will take the time to recover after. This keeps you
from increasing your overall mileage too much.
Intervals are necessary to introduce faster pace training into
your program. We discussed last week the difference between goal
pace and date pace. You need to "push the pace" to help you relax
at your goal pace.
Steady state runs are simply 2-3 miles at your best effort (date
pace). This prepares you for the reality of race day, and gives
you a good idea of what pace is realistic for the Cap 10. Your
steady state runs will be come more frequent and faster as the
race approaches. This run isn’t long but it will feel long. This
is the run where you do everything wrong. You go out too fast,
feel uncomfortable, and try to sustain it. You will be very happy
to finish and very proud of yourself for enduring.
Technique and Form Drills are your preventative medicine. Like any
sport, there is technique involved. These drills will get you on
your toes and strengthen your lower legs and feet. You need to
practice your technique and form to improve it. I highly recommend
a visit to our Technique class on Tuesday and Thursday evenings at
5:45 p.m. at our Town Lake Location. Strides are running the
length of a football field 4-6 times at a quality pace (not a
sprint). Strides help your muscles and joints become able to
handle a faster pace. Drills consist of lateral slides, over-and-unders,
butt kicks, skips, quick feet and running backwards. These are
hard to get unless you are coached through them.
Your running schedule should have a good balance of the above runs
as well as nice relaxing recovery runs. Advance runners will be
able to do these types of workouts in a one week rotation, while
others will do them on a monthly cycle, depending on your fitness,
history and goals. Since these types of workouts are new to most
runners it is very important understand them before you start
them. If you have questions, feel free to contact me at 472-3254
or by email at paul@runtex.com,
or stop by our workouts for some coaching.
