Marathon Blog

Your Race-Day Practice Plan

Your Race-Day Practice Plan

By now, your long runs are getting longer. Depending on your training plan, your longest training run may be 12-14 miles. It’s time to start practicing for your half marathon. You should use the rest of your long runs (or at least two of them) as rehearsals for the race.

  • Meals. Dinner the night before and your morning pre-run food should be exactly what you plan to eat before your race to make sure it will not upset your stomach and/or cause unplanned bathroom visits. You also want to make sure the meals fuel your muscles sufficiently for the long run effort with a balanced mix of carbohydrates, protein and healthy fats.

 

  • Hydration. Similarly, your fluid intake the day before and morning of your run should mimic your race day hydration. As a general rule for race day (and long run practice days), two hours before the run, drink between 17 and 20 ounces of water. About 10 minutes before you head out to run, drink another 10 to 12 ounces.

 

  • Fueling and hydration during the long run. Here again, mimic the quantities and frequencies of fueling and hydration that you will use on race day. Pay attention to the location of the water stops in your goal race and the type and location of nutrition (sports drinks, gels, etc.) that will be provided during your race. This information should be on the race website and on the course map. Practice with the specific brands of nutrition prior to the race to make sure they agree with your stomach. The Naperville Half Marathon serves water and Gatorade Endurance Formula, and will have six hydration stations at approximately every two miles (they are marked on the course map).

 

  • Attire. For long runs, you should wear the exact outfit you plan to wear during the race – shorts/tights, tops/jog bras, socks, shoes, hat/headband and hydration belt/pack (if you are using one in the race). I recommend using a fairly new (but broken in) pair of shoes for the half marathon. A common strategy is to wear a new pair of shoes for one or two of your shorter mid-week runs, then use them for one of your longest runs (10 miles or more) and then wear them for the half marathon. This will give you shoes that are broken in but still with plenty of cushion and life. Make sure you practice with all of the clothing to ensure you know how to combat chafing and blisters with your chosen outfit.

 

  • Terrain. Mimic terrain/running surface, elevation changes, climate/temperature and time of day of the race for your long runs. If possible, run part or all of your long run on the actual race course (traffic permitting of course).

 

  • Pacing. If you are going for a specific goal time for the half marathon (if it is your first half marathon, you should not have a goal time and instead focus on finishing) practice your race pace for parts of at least some of your longer runs. Also, practice even or negative splits (running the second half of the long run faster than the first half.) This type of pacing will help you to maximize your performance and not burn your glycogen reserves too early in the run.

 

Remember, practicing these elements of your race during your final long runs will help you to find the best strategies for you and reduce your race-day anxiety by ensuring you feel as prepared as possible.

 

Laurie Lasseter
Marathoner
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness

Finishing Your Training and Final Race Preparations

Finishing Your Training and Final Race Preparations

 As you near race day, training requirements are ramping up and becoming more challenging to fit into everyday life. Whether you’re dealing with unseasonably high temperatures or schedule conflicts, we have answers. Learn how to power through the final weeks, finish strong and reach your running goals.

 

Q: I am following a training program for the half marathon and I want to hit a specific time. I am having trouble hitting my pace times in hot weather. Any suggestions?

A: The heat can definitely wreak havoc with your pacing if you have a goal time for your fall race. Generally, your training program should consist of mostly “conversation pace” running, with 1-2 runs per week that are for time. One of those runs should be a hill-repeat type of run; you should continue to run this outdoors and as fast as the heat allows. The real goal of hill running is to build strength and injury resistance, not to build speed. Your other, faster run is probably a tempo run or interval training. Try taking this run indoors in the summer. Inside, you will have a measured track (or if a track is not available, use a treadmill) and can easily make sure you are hitting your pace times. Also, you will avoid the heat and humidity indoors so you are more likely to hit your goal pace for these tempo and interval runs. Incorporating indoor speed work once a week will help you achieve the faster leg turnover and running economy you will need to hit your goal pace in your fall race. As the weather cools off and the humidity drops, your speed will come back. Most importantly, don’t push yourself in the heat to the point of heat exhaustion or worse. This very serious medical condition has long lasting effects on your health and running.

 

Q: I am training for a fall half marathon and I am two weeks behind on my training plan. I don’t want to give up on the race. What do I do?

A: Assuming you are feeling healthy, you can start to “split the difference” to try to catch up. For example, let’s say your plan says that next week you are supposed to run a 10-mile long run and a 40-minute tempo run. But your longest runs so far was 6 miles, and you’ve only done a 20-minute tempo run a week or two ago. Next week, you can probably do a 9-mile long run and a 35-minute tempo run. That way, when the following week calls for a 12-mile long run and a 45-minute tempo run, you should be able to catch up. Listen to your body during this period of catch up. Catching up will create additional stress on your body and make you more susceptible to injury. If you feel extra sore or tired, consider skipping one or two of your short, conversation pace runs. These are not as critical to your race performance.

 

Q: My final long run for the half marathon is coming up in a couple of weeks and I just realized we will be out of town that weekend. What should I do?

A: Life often gets in the way of a runner’s training plan. Since your final run is probably 12 miles or so, you have a few options to consider. If you usually run on Sunday and you are leaving for the weekend on Saturday afternoon, try doing the long run early on Saturday morning. If your weekend plans are more involved, you can also consider doing the long run on Friday or Monday (before work if necessary). This time of year, it is light before 5:30 a.m. so you can probably get that long run in and still make it to work on time (or close to it).  As a bonus, it is a lot cooler at 5:30 a.m. If none of those options works, but you have some lead time to plan, consider doing the long run the weekend before it is scheduled. That will probably cause you to have back-to-back weekends with long runs, but after that you will have a week longer taper period to recover. Remember your training plan is not cast in stone.

 

Q: We are starting some home improvement projects at home and had planned to start the week before my fall half marathon. I have a goal time in mind that I really want to hit. Any advice?

A: Yes – don’t do the home improvement projects! I would advise against taking on any new, physically demanding activity during the two (or even three) weeks leading up to your race, especially if it is a “goal race” where you want to hit a specific time. New, physically demanding activity would include starting a new workout modality (like a new group exercise class), taking up a new sport, starting weight training or doing strenuous home or work activities that you don’t already do regularly. If you already do something regularly (like weight training) you can keep doing it, but even your normal weight training should be stopped about a week before the race as part of your taper. (Two weeks before race day if you are running a marathon.)

 

Q: My fall goal race is coming up in a few weeks and I think I am getting sick. I have a scratchy throat, watery eyes, runny nose. I’m afraid this will ruin my race.

A: It is certainly possible to come down with a virus as your training peaks for fall racing. Hard training can negatively impact your immune system. If you have serious symptoms (i.e. fever, muscle aches, fatigue) definitely check with your doctor. If it’s just a scratchy throat, watery eyes, etc., you just may have fall seasonal allergies. It is ragweed season and this area is loaded with ragweed. Make sure you stay hydrated – mint tea with honey is one commonly used herbal remedy for allergies. Showering after you run (or go outdoors for other reasons) is very helpful to wash off the pollen. After you shower, stay indoors (in the air conditioning) to avoid exposure to pollen. Running in the evening will reduce your exposure to allergens as they tend to be higher in the morning and midday. Showering before bedtime is also helpful to reduce the pollen you breathe as you sleep. If your symptoms become very severe, work with your doctor if you feel you need medication to relieve the symptoms.

Laurie Lasseter
Marathoner
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness

Community Spirit: 8 Benefits of Running with a Group

Community Spirit: 8 Benefits of Running with a Group

There’s no denying the benefits of a running community. They’re almost too numerous to count. Here are a few of my favorite reasons for lacing up with friends instead of hitting the road solo:

    Commitment. The most important aspect of your training is consistency. You’re more likely to get out for your run if you feel you’ve committed to others who expect you to be there. Even if you run in a group, be accountable to one or two specific individuals for each run. The thought of letting someone else down will make it hard to sleep in or skip your run.

 

    Camaraderie. Sometimes, when we run alone, time can just drag and our runs seem to take forever. The camaraderie and distraction of being with others can really help. As your runs become longer, the “we’re in this together” feeling becomes even more important.

 

    Safety. We’ve all heard that there’s safety in numbers, and it’s true for runners, too. If someone gets hurt, others are there to get help. Larger groups ward off wildlife visitors or humans up to no good. Groups of runners are more likely to spot trail hazards – like obstacles or holes in the road – and warn others. Lastly, your group is less likely to get lost while together, but if you do, you have each other to develop a plan to get back home.

 

    Creative stimulation. A running community is helpful outside of actual runs, too. It’s super helpful to have others to discuss ideas with or work through a creative solution to a training issue.

 

    Motivation. Running with others makes it hard to quit mid-run. You’re more likely to finish and reach your goals in a group. Being with others also makes you feel that if they can do it, so can you.

 

    Performance. A little friendly rivalry or competition can be a good thing and improve your running performance. Just make sure you don’t make every run a competition. Remember to keep your easy days easy.

 

    Networking. You never know whom you’ll meet in your running group; they just might end up being contacts and confidants that will help you with other personal, career or philanthropic goals.

 

    Social/Friendships. Some of my best friends over the years have been my running friends. Long runs are a great opportunity to really open up with someone and get to know them on a deeper level. I have running friends who retired from running years ago, but I’m still in close contact with them. Running friends are friends for life!
Laurie Lasseter
Marathoner
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness

Why Cross-Training is Crucial to your Training Plan

Why Cross-Training is Crucial to your Training Plan

As a runner, you probably devote most, if not all, of your training to running. Actually, that is not a bad idea. The principle of specificity as it applies to athletic training states that training should be relevant to and appropriate for your sport. However, there are some great reasons that you should add other training (cross-training) to your schedule of weekly activities.

Overall fitness: The five basic categories of fitness are aerobic capacity, muscular strength, muscular endurance, flexibility and body composition. The good news is that running addresses three of these aspects: aerobic capacity, muscular endurance (primarily lower body) and body composition. However, in order to be fit in a complete and balanced way, you need to cross-train. In your cross-training, try to focus on activities that address the missing items in the fitness categories list. Resistance/strength training (muscular strength), yoga or Pilates (flexibility), and rowing (upper-body muscular endurance) are good choices to balance out your overall fitness program.

Injury prevention: Running is a very repetitive sport. As a result, it puts you at risk for overuse injuries of the hips, glutes, legs, knees, ankles and feet. The main causes of these injuries are muscle imbalances and overuse that come from having running as the only component of your training regimen. In order to combat injury, it is crucial to add strength training to your routine. Focus strength training on the core, hips (glutes), legs, ankles and feet. Try to include single leg exercises (such as lunges) to help create symmetry between the two sides of your body. If you want to add more cardio training to your routine, look for exercises that work different muscle groups and/or are low-impact such as swimming, rowing and cycling.

Preventing boredom: Even if you love running, if that is all you ever do, you may eventually get bored with it. Or, at the very least, it might become stale enough that you have trouble training at the intensity required to reach your goals. Cross-training adds variety, helps keep workouts interesting and increases your chances of long-term running success. Try things you like, maybe the elliptical machine where you can read or watch TV or a hiking program to help you enjoy the outdoors at a slower pace.

Weight loss/fitness: Running can be a great tool for weight control. However, your body will likely only tolerate so much running beyond which, you may start to experience injuries. Strength training (see above) will help you avoid injuries and may allow you to run a bit more, but it is likely you will reach a plateau with your weight-loss results. If you want to add more activity to keep your body challenged, cross-training is your best bet. Just be careful about falling into a trap where you think that more exercise equals more weight loss. Diet /food choices and portion control are the biggest keys to weight loss and body composition success.

Recovery:  The body gets stronger after exercise when the muscles are given time to rebuild. Mixing up your routine will give different muscle groups time to repair and rebuild to allow your body to become stronger and more resilient.

As you can see, there are many reasons to add cross-training to your exercise program. What will you add in this week?

Laurie Lasseter
Marathoner
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness

New Runner Q&A

Getting Started with a Training Program

If you’re just beginning a new running program, you likely have a lot of questions about training, aches and pains, and other running experiences. From all kinds of discomfort during training runs to dealing with woodsy critters, our first installment of New Runner Questions is sure to provide answers to make your training program as fun and effective as it can be.

 

Q: I have recently started running after eating breakfast, but I’m getting nauseous. I don’t really want to go without eating. What should I do?

A: It is a good idea to eat something before you run, especially as a beginner. Beginners have a higher dependence on their food for supplying muscle glycogen for their runs. Try eating 2-3 hours before running rather than right before. You can also experiment with lighter amounts of food. Your best bet is a light meal/snack of simple carbohydrates that are relatively low in fiber (think half bagel, toast, etc.). At the same time (2-3 hours before), take in about 17-20 oz. of water. Right before you head out, drink 10-12 oz. of water (sip some of that before you run and bring the rest with you for the early part of the run, if you can tolerate it). Then eat the rest of your typical breakfast (or other meal) after your run. Don’t forget to rehydrate after the run.

 

Q: I have been increasing my mileage and I am getting painful chafing from my clothing. I otherwise like my outfit but the chafing is getting worse.

A: For chafing you already have, try a healing ointment such as Aquaphor. To prevent chafing going forward, try an anti-chafe balm such as Body Glide. Apply this to any areas where your clothing rubs against your body (or you have body parts against body parts). Common areas include: inner thighs, inside of upper arms, bra lines/seams for women, nipple area for men, etc. Apply before every run but especially for your longer runs. It washes off very well in the shower afterward.

 

Q: I have started following a beginner training program that I found online (Hal Higdon). I have started getting blisters and hot spots on my feet. What should I do?

A: Since you are following a good training program, your ramp-up of work is probably pretty reasonable. First, make sure you have a good pair of properly fitting running shoes. If you are uncertain, go to one of the local running stores (Dick Pond, Road Runner Sports, Naperville Running Company) and make sure you have quality, well-fitting shoes. Next, take a look at your socks. I personally prefer double layer socks (Wrightsock is the brand I wear) as they are virtually blister proof. Body Glide or a similar anti-chafing product applied to the toes and other hot spots can help prevent blisters as well. For blisters you already have, if they aren’t serious (no broken skin), Compeed or similar blister cushions provide great relief. If you have developed more serious blisters with broken skin and/or infection, seek medical attention.

 

Q: I have been working on increasing my mileage and I am getting out of breath. What should I do?

A: First of all, make sure you warm up thoroughly before your runs as going out too fast too soon can often cause you to feel out of breath. As you increase your mileage, chances are you will need to slow your pace in order to avoid getting out of breath. Check your speed/pacing and make sure you are not trying to go too fast. If it is hot and humid, you will need to slow your pace even more. When you feel out of breath, try focusing on your exhalations rather than trying to inhale. Your body will inhale naturally if you focus on blowing out the old, stale air. If you try all of these things and still feel out of breath, or if you feel as though you can’t catch your breath, check with your doctor for medical advice.

 

Q: I want to run outside on the trails but I am afraid of ticks. What can I do?

A: The CDC offers great advice on avoiding ticks. In addition, here are my own tick tips for runners:

  • Wear light clothing (so you can spot ticks) but not white clothing (ticks are attracted to white).
  • Wear bug repellent. The CDC website offers some natural options if you are not interested in wearing chemical sprays while running.
  • Run on paved trails or crushed gravel rather than dirt trails. If you must walk through mowed grass, pick up your feet rather than shuffling.
  • Avoid running underneath trees. Ticks can drop onto you from trees as you are running. If you feel something small hit you from above, make sure you brush it away. I have often gotten them this way.
  • Make sure your socks are tight to your body. Some types of socks (like roll-down anklet socks) provide a reservoir for ticks to fall into between the sock and your ankle.
  • Follow the CDC’s recommendations to check your clothing and your body. Follow their checklist, look at your feet and between your toes and then shower right away. Also, be sure to shake out your running shoes and keep them outside.

Look for our Q-and-A later this summer on keeping your running program strong as race day gets closer.

Laurie Lasseter
Marathoner
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness

Injury Prevention

Injuries are a concern when running, especially as runners increase their mileage or train for a race, especially for the first time. Fortunately, there are things you can do to minimize your chances of getting hurt.

1.     Build a solid foundation. Follow a professionally created program that increases your mileage slowly and methodically from your current fitness level to a level that supports your goal race distance. There are websites that have running programs that you can tailor to your needs. Alternatively, you can work with a certified running coach to have a customized program created just for you. They key is to follow a program that:

 – Starts from your current fitness level.

 – Ramps your workload gradually – no more than 10 percent mileage increase per week or per session.

 – Includes a slow, methodical increase of your long runs to a longer run consistent with your goal race. For example, marathoners should ramp to a long run of 20 miles, half marathoners should ramp to a long run of 12-14 miles and 5K runners should ramp to a long run of 3-5 miles.

Includes a slow ramp up of your speed training based on your current fitness level. If you are a beginner, your initial running program should contain no speed work.

 – Includes runs of different length, speed, running surface/terrain and hilliness – variety is important to prevent injury.

Also, be realistic. If you are a new runner, build your running base and run regularly for at least six months before attempting your first half marathon, and for a year before attempting your first marathon.

2. Be consistent. Now that you have your training plan, follow it closely. Consistency is one of the keys to preventing injury. This doesn’t mean you can’t miss a workout occasionally, but if you find yourself missing a week of runs, this can be a recipe for injury. Try to stay consistent by keeping the number of runs and miles per week close to your plan. If you miss a week, ease back into the plan (possibly by repeating the previous week in the plan and proceeding from there) or work with your running coach to get back on track safely.

3. Develop good running form. It is difficult to “force” yourself into perfect running form and it can be dangerous, especially if your muscles aren’t prepared for that method of running. However, in order to prevent undue force on the body, landing with each foot underneath your body – instead of in front of your body – is usually associated with lower ground forces on the body resulting in lower injury rate. The easiest way to achieve this is to shorten and quicken your stride. If you find you are an overstrider, practice the shorter, quicker strides with feet landing underneath you on a regular basis.

One way to do this is to practice “quick feet” running drills which increase your cadence (the number of times your feet hit the ground per minute) and minimize the amount of time each of your feet spends on the ground. Some people call this the “hot coals” drill since running on hot coals would certainly quicken your stride and shorten your foot strike time! Try practicing this drill a few times per week by doing 30 second intervals of “quick feet” followed by 30 seconds of “normal” running and repeat five times for a total of five minutes.

4. Strength train. Running is a very repetitive sport. As a result, it creates a high probability of overuse injuries. In order to prevent these injuries, strengthening and mobilizing key areas of the body are important preventive measures. Focus on these areas:

 – Core: Strengthen the lateral and anterior core with exercises such as plank and side plank variations.

 – Hips/glutes: Strengthen the legs, glutes and stabilizers with exercises such as lunge variations, deadlift and glute bridge variations and with resistance band hip abduction work (such as clams). Also, keep the hips and hamstrings mobile with key stretches for those areas.

 – Ankles/calves: Strengthen the ankles and calves with exercises such as calf raises, jumping/plyometrics and banded ankle work. Also, keep the calves mobile with calf stretching. Try doing some of this foot and ankle work barefoot for added benefit.

A strength training program for runners, such as RunSMART, can help you work on all of these areas.

5. Pace. To avoid overtraining and injury, most of your running should be at a slow, conversational pace. Many people overtrain on their easy days and carry fatigue into their hard runs. Make sure you keep your easy days easy, even if you are a veteran runner.  Following the pacing of your running program, as well as the distances, helps keep injury at bay.

These suggestions will help you avoid injury and have a great race. Good luck!

Laurie Lasseter
Marathoner
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness

Why I Run

Committing to a training program or race is difficult. It takes hard work and determination. But if you stick with it, the benefits will return to you tenfold. Seasoned runners know the truth about those running benefits. They’ve experienced them firsthand. We asked local runners how the practice has changed their lives and their answers are sure to inspire excitement, motivation and solidify your personal “why” behind your commitment to running. A new way of life, full of confidence, community, clarity and improved health is within your reach.
———-
“Running has done many things for me, the biggest three being that I am healthier, stronger and more confident. Healthier, because I eat a better diet with less processed foods and don¹t consume drinks that
contain high amounts of sugars. Stronger, because since I began running, and then running longer and longer distances, it became clear that if I included strength training I would become a better runner due
to having less injuries (meaning I could run faster or even longer). Confident, because running built confidence it put me in a mindset that if I could run one mile, I could run two or three, and then a
marathon. This mindset has stayed with me for everything I do, from running to work or any kind of project I would work on. It taught me to stick with what you start, keep learning about it and you can achieve
anything you set out to do.”
Walter Wendel, Downers Grove
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“I took up running fifteen years ago, prior to that I avoided running and any exercise! I started out slowly by running a block and walking a block and worked up to longer distance and faster paces. There are days
I don’t feel like running but after I do I always think to myself, I feel better and I feel good about myself for having accomplished my run. Running has not only made me physically stronger, but it has also transformed me mentally making me more confident, happier, and more relaxed. Running is something I do for myself to be healthier and happier!”
Laura McElligott, Westmont
———-
“I started running soon after I turned 40. I had a 5-year-old and was a teacher and was constantly doing everything for others. I was about 15 pounds heavier, had borderline high blood pressure and was on
antidepressants. One day I looked at myself and thought, ENOUGH! I started running since I had seen it help so many people get in shape and lose weight. I was not good at it. I didn’t like it, but I decided
to join a “couch-to-5K” group at a local running store. (Thanks Dick Pond Lisle!) The program made it possible to progress. The “graduation requirement” for the program was to run a 5K so I ran my first 5K at
the Morton Arboretum. From there, the obsession started. Once you realize a 5K is within your grasp, you sign up for another. Then you chat about running with friends. Then a good friend (who runs) pulls
you in and says, “It’s really not that far.” Then you are running five miles. Soon, you run your first 10K. Despite the fact that running is still hard and sucks, you make progress. You lose weight. People
comment. You start looking at where you place among others your age in race results. Now you are running a lot and get injured. So you find the trainer (hi Laurie!) who gives you the exercises and conditioning
to get you back running. You try to decide what to do next. There are not many options between a 10K and that long, long half marathon (I could never do that!). Your trainer tells you things like, “Of course
you can run a half marathon.” And all of a sudden, you do it. It’s ugly but you do it. At this point, you run a lot. You have running friends that ask you about running. You are tired but get up to run because you
know someone is running outside while you are lying in bed. And you find that you are signing up for your first marathon because someone convinced you that you can do it and because you have gotten so
competitive that you are going to make yourself run that marathon.
At this point, I have run three marathons. I am slow but I set goals for myself…and accomplish them usually. I am a somewhat competitive person and I can race and compare myself to others in the old 50-54
year age group. It makes me keep pushing to get better. (And the older I get, the fewer people run! I’ll be great if I can run when I’m 80.) I like to be an example for my family. I’m happier, way healthier and will run as long as I can. I still often don’t look forward to a run but I will do it and feel a sense of accomplishment when it¹s done. I guess if you are going to have an addiction, it could be worse.”
Michelle Sachtlebens, Downers Grove
———-
“It was in 2004 that I more or less stumbled upon running as an activity. My high school daughter had a friend who was part of a running family and she made the decision to join her friend in running a 5K Turkey
Trot. I decided to join them and was told that I needed to follow the Hal Higdon training program. I printed it and followed it like it was delivered by Moses from the Mountain. The only time I cheated is when I
ran three miles for the first time and I was only “supposed to do 2.75.” I did the 5K that fall and running has been part of my life ever since. My running correlated with a stressful time at work and I came to see the benefits of large muscle movement in helping one handle stress well. Running also introduced me a group of friends through a Saturday morning running group, which led to two team relay races. So running has been part of a lifestyle change that resulted in dropping thirty pounds, provided a good excuse for being out in nature and a space for prayer and meditation.”
Jim Wilhoit, Naperville
———-
“Running has changed my life in several ways. Running made me live healthier and become stronger. I eat more nutritious food, because my body craves it, wanting to be refueled for the next run. In return, my
body got stronger; not just my legs, but my core and even arms became more toned and my overall health improved. Beyond the physical, there is a mental change. Logging those many long runs, I have experienced
that I can do way more than originally thought. I learned to let the panic of failure to keep running abate. Breathe! Pace yourself! Relax and keep going. No, that doesn’t work all the time, but it works more and more often and I am able to accomplish something I was certain wasn’t possible. I learned that I cannot force it, but as long as I stick around, just for the moment, there is a good chance things will turn my way. And that doesn’t just work when running, it applies to all aspects of my life. I feel more confident and became more patient to have success find me, just put in the work and in the long run, things will turn out ok.”
Peter van Gemmeren, Lisle
———-
“When I started running many years ago, I did it to lose weight. As time went on, the reasons changed. I found that I loved the way I felt after a run, the fitness it provided, the clearing of the mind. Because
I was feeling more fit, it made me rethink my eating. I started making better food choices. Physically, running has made me a healthier person. In addition to the physical gains, the following have changed for me: meeting new friends, taking on a challenge and succeeding, increased self-confidence, realizing hard work does pay off. Mentally, running has made me a better, happier person!”
Carolyn Olsen, Downers Grove
———-
“Running has impacted my life in many positive ways. After I started running, I became physically stronger and more mentally resilient. As a runner, I have learned to fuel my body with the right nutrition and diet for better performance and overall good health. I’ve lost weight and have maintained my ideal weight even as I’ve aged. My energy level has increased and my sleep improved. The best way running has changed
my life is my new confidence. I started out believing I could only run a few miles and recently just completed my fifth marathon. That confidence has extended into other areas of my life. Being a part of
the running community has been another benefit. It has been a great way to connect with people. Runners are always ready with words of encouragement and tips for staying motivated. I’ve been inspired by so many runners I’ve met over the past few years. I can’t imagine my life without running.”
Mary Cady, Clarendon Hills
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“Running has been a part of my life since my high school days when I was on the cross country team. Back then, the camaraderie and the competition were what made running so enjoyable. There was a structure and routine to my training and the races provided a gauge for progress and achievement. Then, for nearly 40 years, on my own with minimal motivation, running was something I did occasionally, lacking any regularity or consistency. I ran when it was convenient and did not push too hard or challenge myself by entering road races. A couple of years ago, with the help of a personal trainer, my training took on more purpose and I changed my weekly routine to include regular running and what a difference it¹s made. Now at age 61, I have a renewed joy for running and I¹m in the best shape I¹ve been in decades. I have increased energy and focus in my daily life, and enjoy the company and support of a running community at my health club. I have also rediscovered the fun and challenge of participating in (road) races again. In the past 14
months, I¹ve run two marathons and two half marathons with plans for two more marathons this fall.”
Karl Krumsieg, Naperville

Starting a Running Program

You may be intrigued by the thought of participating in the Healthy Driven Naperville 5K or even the Half Marathon. So what’s stopping you? It might be that you aren’t a runner! That’s o.k. – we can help. Here are some steps to get your training started:
  • Get medical clearance. Check with your doctor to make sure you are healthy enough to build up to a running program. This is especially important if you are older, have other cardiovascular risk factors, bone/joint issues, are taking medication or have other health concerns. When in doubt, check with your doctor. Once you have your doctor’s approval, it’s time to get to work!
  • Choose the right footwear. Before you start the walking portion of this program, make sure you go to a reputable running shoe store for a professional shoe fitting. You’ll use these shoes for the walking and running portions of your training program, so it’s worth investing in a well-fitting pair. Good shoes go a long way toward preventing unnecessary injuries.
  • Start walking. It’s crucial that you take steps to build up a strong walking base. If you aren’t currently walking, start with 10 or 15 minutes per session, 2-3 times the first week. After the first week, you will slowly build walking duration and frequency. The plan looks like this:
    • Week 1: 10-15 minutes per session, 2-3 times per week
    • Week 2: 15-20 minutes per session, 3 times per week
    • Week 3: 20-25 minutes per session, 3-4 times per week
    • Week 4: 25-30 minutes per session, 3-4 times per week
If you already walk regularly for 30 or more minutes several times a week, start your program with Week 5 below.
  • Add some running (ease into it). Now that you walk for 30 minutes at a time, add some brief running intervals. Start with an interval consisting of 1 minute of running, followed by 2 minutes of walking. Over the next several weeks, increase the length of the running intervals. Continuing from the four-week plan above:
    • Week 5: 1 minute of easy running followed immediately by 2 minutes of walking. Repeat this sequence 10 times for 30 total minutes. Do this workout 3-4 times per week, in place of your walking from Weeks 1-4.
    • Week 6: 1st workout: 2 minutes of easy running followed immediately by 1 minute of walking. Repeat this interval 10 times for 30 total minutes (1 min. walk/2 min. run x 10). 2nd workout: 3 min. run/1 min. walk x 7. 3rd and 4th workout: 4 min. run/1 min. walk x 6.
    • Week 7: Progress to 5-7 minutes of running/1 minute of walking. Do as many intervals as you can fit into 30 minutes.
    • Week 8: Progress to 8-11 minutes of running/1 minute of walking. Do as many intervals as you can fit into 30 minutes.
    • Week 9: Progress to 12-15 minutes of running/1 minute of walking. Do as many intervals as you can fit into 30 minutes. By the end of this week, you are doing only 2 intervals.
    • Week 10: Progress to 16-20 minutes of running/1 minute of walking. Then complete the 30 minutes with running.
    • Week 11: Progress to 21-25 minutes of running/1 minute of walking. Then complete the 30 minutes with running.
    • Week 12: Progress to 26-30 minutes of running/1 minute of walking. Then complete the 30 minutes with running. By the end of this week, you should be running 30 minutes without a walking break.
When following the plan above, don’t overdo it. If a week seems too difficult or causes too much muscle soreness, don’t be afraid to repeat the previous week and proceed from there. It may take more than 12 weeks to complete the program if you need to repeat a week here or there, but that’s perfectly fine. It is better to proceed slowly than get frustrated and quit.
  • Train for a race! Once you have completed the program above and have a good running base, build on this to train for a goal race. A 5K would make a great first event. Look on our blog for tips on effective training, injury prevention, and preparing yourself for race day.
In the meantime, I wish you the best of luck with starting your running program.
Laurie Lasseter
Marathoner
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness
www.EEHealth.org/fitness

Improving Your Running Speed and Race Time

By now, you are well on your way to completing training for the Healthy Driven Naperville Half Marathon & 5K. Hopefully, you’re following the appropriate Half Marathon or 5K training program that we previously posted on this blog. If not, it’s never too late to start! Just begin at the week that is the closest match to what you are already doing. The basic training programs are focused on finishing the race, but what if you want to try for something more – like a personal record or a certain time? That is where speedwork comes into play. Here is how to incorporate speedwork into your routine:

Frequency. In general, if you are a relatively new runner, aim for one speedwork session per week. If you are more experienced, start with one speedwork session per week, but later add a 2nd session, preferably using different speedwork methods.

Speedwork methods. The most popular speedwork methods are discussed below in increasing order of intensity, difficulty and risk:

  • Strides (accelerations): Do these 30-40 second speed accelerations to improve your running economy and leg turnover rate (cadence). They are easy to do and don’t take a lot of time. Start with your warm-up for 10-15 minutes at conversation pace. Then, to do a stride, build your speed for 30-40 seconds, then gradually slow back down to conversation pace. In the first week, add 1-2 of these strides near the end of one of your easy runs, then add another stride each week  until you are up to 6-8. This will improve your running efficiency and economy, but won’t significantly improve your overall speed and capacity. These are a good choice if you are a beginner but want to get a little bit of extra leg speed for your race. Incorporate strides for a few weeks before you try one of the other methods below, just to get your body used to running at a faster pace.
  • Hill repeats: Find a hill that takes approximately 30-60 seconds to run up (if training for the 5K) or about 1-2 minutes (if training for the half marathon). For your hill repeat workout, do a 15-20 minute warm-up on flat ground, then do 1-2 hill repeats, running uphill as fast as you can with good form and then jogging downhill. Each week,  add another hill repeat to the total until you are at 6-7 total hill repeats. Hill repeats build leg strength, overall speed and aerobic capacity. These are a good choice for a beginner/intermediate runner, especially if you have a history of injuries because this type of work builds aerobic capacity and leg power with minimal impact. (Running uphill is lower impact than running on flat ground).
  • Tempo runs: Tempo runs are longer speed runs done for a sustained period at a somewhat fast, but controlled, pace. Generally, these will be done at a pace that is a bit faster than your half-marathon goal pace. In your first week, do a 10-15 minute warm-up at conversation pace, then do a 15 minute tempo run followed by a cool down. Each week, add 5 minutes to the total until you are at 30-40 minutes. Tempo runs improve your performance at a higher speed with an emphasis on endurance and are a great choice if you are an intermediate runner training for the half marathon.
  • Intervals: These short distance runs, performed at a fast pace with a timed recovery between each one, are done over a measured distance (800 meters is a good distance for most people). Perform them at a pace that is faster than (or right at) your 5K goal race pace.  As an example, do your 800-meter repetition, then jog slowly back to the start as your interval (rest period). Start with a 10-15 minute warm-up, followed by 1-2 800-meter intervals, followed by a cool-down. Each week, add another repetition/interval to the total until you are at 5-6 repetitions. This is a good choice for more advanced runners and for advanced 5K runners wanting to improve speed significantly. Don’t do this type of speedwork if you are injured or injury-prone. Shorter intervals can also be done (400 meters or less), but these further increase the risk of injury, so I generally don’t recommend them.

Regardless of which method you choose, progress slowly and carefully, and be aware of any unusual aches and pains that develop. When in doubt about whether an injury is brewing, repeat a week before progressing and/or take time off. By carefully using these speedwork methods, you should see improvements in your race times this fall.

Laurie Lasseter
Marathoner
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness

Training for your First 5K

Training for your first race can be exciting and a bit overwhelming, but it won’t be a problem if you break it into easy steps. Your first step, if you haven’t taken it already, should be to follow our July blog post
which will get you to the point where you can run for 30 minutes at a time without stopping, three times a week. This article will help you extend your run to the 5K distance and work a bit on pacing and speed.
First, determine how far you are running in your 30-minute run. Count laps on a measured track, run on a marked course, or use a GPS watch or your phone and a phone app like MapMyRun
.
Since you are new to running, chances are you aren’t yet running 3.1miles in your 30-minute runs. If that’s true, start adding 5 minutes per run per week until you get to 3.1 miles. The plan looks like this:
*         Week 1 – Run 30 minutes per session, 3-4 times per week
*         Week 2 – Run 35 minutes per session, 3-4 times per week
*         Week 3 – Run 40 minutes per session, 3-4 times per week

*         Week 4 – Run 45 minutes per session, 3-4 times per week

Beyond Week 4 – Continue as above, adding 5 minutes to each run every week until you are running for long enough to complete 3.1 miles of running during each session.

At this point, all running in the above plan should be done at an easy conversation pace. If you can’t comfortably hold a conversation, slow down a bit; you don’t want to go too fast as you build your endurance. Also, don’t exceed four days per week of running. On non-running days, dedicate one day to rest and strength or cross train on the other two. Listen to your body – don’t worry if you need to repeat one or more of the above weeks before moving on. Each runner is different and your progress may not always go according to your plan. If you feel like a particular training week was very difficult, or you are developing a

lot of soreness, aches and pains, repeat the current week before proceeding to the next one in the plan.

Once you are running 3.1 miles in training, you are ready to run in a 5K (3.1 mile) race! For your first one, set a goal to finish in lieu of a specific time goal. Since you’re already running 3.1 miles in training, you should have no problem completing that distance in a race. However if you are interesting in improving your speed before race day, incorporate a ‘speed day’ into your training program. Shorten one of your weekly runs by 10-15 minutes and gradually increase to a pace that is 15-20 seconds per mile faster than usual. (Measure your easy/conversation pace to use as a baseline and use a measured track, course, GPS watch or phone app to do this accurately.) You can achieve a faster speed by increasing the speed of your leg turnover (your cadence).

So, you’ve followed the plan and you’re just about ready. Incorporate these night-before tips to ensure a great race:

*         Review the course map.
*         Check the weather forecast and lay out appropriate clothing.
*         Pin your race number to your shirt and affix your timing chip (if you have one) to your shoe. Go to bed just a little bit earlier than normal.

*         Try to relax!

On race day, try to run a fairly even pace for your 5K. This pace should be just slightly faster than the conversation pace you ran in training. If you did a speed day each week, aim for that faster pace. Enjoy your first race experience and finish strong!

Laurie Lasseter
Marathoner
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness
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