Tag: training

By now, your long runs are getting longer. Depending on your training plan, your longest training run may be 12-14 miles for the half marathon or 3-6 miles for the 5K. It’s time to start practicing for your race. Use the rest of your long runs (or at least two of them) as rehearsals for race day. Here’s how:

Meals. Dinner the night before your long run 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. Use the last few long runs to experiment with quantity, type and timing of food to determine what works best for you.

Hydration. Similarly, your fluid intake the day before and morning of your long run should mimic your race day hydration. As a 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. During the long run, drink approximately 7-10 ounces of fluid every 10-20 minutes, adjust this as necessary based on your own “sweat rate.” For half marathon long runs, consider replacing half of the water with an equal amount of electrolyte drink (Gatorade, Powerade, etc.) You can mix the water and electrolyte drink for convenience and digestibility. 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.) The Naperville 5K will also serve water and Gatorade Endurance Formula at one water stop near mile 2.

Attire. For long runs, you should wear the outfit you plan to wear during the race: shorts/tights, tops/jog bra, socks and shoes. Also practice with hat/headband, sunglasses, smart watch, face mask and/or hydration belt/pack if you are planning on using any of these in the race. I recommend using a fairly new (but broken in) pair of shoes for the half marathon or 5K race. 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 or two of your longest runs and then wear them for the race. This will give you shoes that are broken in but still with plenty of cushion and life. Make sure you wash any new clothing and practice with all of the race day clothing to ensure you know how to combat chafing and blisters with your chosen outfit. Bodyglide is a great product to combat chafing, but you will need to practice with the race day clothing to determine where and in what quantity to apply the Bodyglide.

Terrain. Mimic terrain/running surface, elevation changes, climate/temperature and especially the time of day of the race for your long runs. If you are currently running in the afternoons, now is the time to switch your long runs to a race time start (7 a.m. for the Naperville Half Marathon and 7:15 a.m. for the Naperville 5K). If possible, run part or all of your long run on the actual race course (traffic permitting of course) or run them on similar surfaces (primarily asphalt for the Naperville races).

Pacing. If you are going for a specific goal time for the half marathon or 5K, practice your race pace for at least the final few miles of some or all of your long 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. If this is your first half marathon or 5K, you should not have a goal time and instead focus on finishing with an even pace.

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 are as prepared as possible.

Many of you are probably training for the Healthy Driven Naperville Half Marathon or 5K (or another fall race) and by October, the weather will likely be much more favorable for running a successful race. Unfortunately, your training plan calls for long runs in the summer, during the heat, humidity (and possibly rain and thunderstorms) of August and September. Here are some tips to successfully make it through those late-summer long runs:

Watch the weather. First and foremost, watch the weather forecast. If you learn in advance that your long run will fall on a day with less favorable conditions, adjust your plan accordingly. Keep in mind that your running performance drops below optimal levels when temperatures are above 55 degrees and will fall off 10% or more when temperatures exceed 80. Also keep in mind that no place outdoors is safe for running during a thunderstorm.

Have a plan B. If it looks like your long run is planned for a hot, humid day or a day with forecasted thunderstorms, consider these options:

Switch the day. Consider moving your long run 1-2 days earlier (or later) if your schedule allows. Your long run is your most important run each week, so moving or adjusting a couple of your shorter runs won’t hurt your training. The goal for the week is to have a successful long run.

Start early/switch the time. Starting at 5 a.m. can make a big difference in the amount of heat and humidity you face during your long run. Getting most of your long run in before the sun rises can improve your chances for success. Similarly, switching the time of your run to avoid thunderstorms will keep you safe. The weather app on your phone can be configured to detect lightning in your area; seek shelter immediately if lightning strikes in your area during a run.

Find the shade. A shady course can make as much as a 10-degree difference in ambient temperature and will help you to avoid the heat. Remember, shade is not an option to avoid thunderstorms.

Go indoors. Consider doing your long run on a treadmill or indoor track. It might be more tedious, but the conditions will be much more favorable. This will allow you to achieve your goal training pace more successfully than running outside in 90+ degree heat or during bad storms. To avoid boredom, listen to music or a podcast, or run with a training partner.

Acclimate to the heat. You can adjust to the heat of summer, but it will take 5-10 sessions of running in the heat at a much slower pace (and possibly for a shorter distance) than you normally run. Make sure you are well hydrated before and during these runs:

• Two hours before the run, drink between 17 and 20 ounces of water. About 10 minutes before you run, drink another 10 to 12 ounces.
• During the run, drink approximately 7-10 oz every 10-20 minutes. Adjust this as necessary based on your own ‘sweat rate’. If your run will last longer than 60 minutes, consider replacing half of the water with an equal amount of electrolyte drink (Gatorade, Powerade, etc.). You can mix the water and Gatorade for convenience and digestibility.

If all else fails, you have no other option and you must run in the heat and humidity (and you are not acclimated to the heat), hydrate (as discussed above) and slow your pace. One of the main purposes of the long run is to teach your body to handle exertion and energy expenditure over a long period of time. In the heat, exertion levels and energy expenditure will be much higher for a given running pace.

Hydrate properly before your run and go as slowly as necessary to complete your long run, taking frequent hydration breaks (including both water and electrolytes) and walking breaks. If you have extra water (don’t use electrolyte drink), pour some on your head and neck to keep cool. Don’t worry about your pace or time; the training effect is occurring and in your next long run, weather permitting, you will do and feel much better. If you do run outside in the heat, watch for signs of heat illness (nausea, fatigue/weakness, dizziness, cramping, confusion). If any of these occur, stop immediately and cool your body (go indoors, hydrate, put cool water on your head, neck and body). If symptoms persist, seek medical attention. 

A quick note on long-run terrain: make sure your long runs are on similar terrain (surface, elevation, etc.) as your target race. This will enhance your preparation for your race. More tips on practicing for race day will be covered in an upcoming article.

Stay patient and confident through these late-summer long runs and when the weather cools, you will reap the benefits of difficult training in summer weather.

By now you have probably been running regularly for a few months and may be having trouble staying motivated to keep consistent with your running plan. I’m sharing my best tips to help you stay on track. Hopefully, a few (or a lot) of these ideas will work for you.

Add cross-training. As I discussed in my previous blog, cross-training not only improves overall fitness, but it can also keep your running from feeling stale and monotonous. Mixing up your workouts and including cardio other than running can really help you stick to your overall running plan and avoid boredom.

Focus on self-care. In my mid-July blog, I talked about how self-care can help reduce mental and physical stress. This  can help you stay motivated and committed to your running plan.

Get yourself out the door. Sometimes, just taking the first step is the most powerful one you can take. In order to make sure you complete each run in your running plan, consider the following:

• Schedule it. Put each run on your calendar – on a specific day and at a specific time. Include the duration (including driving, changing and showering time, as necessary) and location. Your runs need to carry the same importance in your life as your other meetings and obligations. By committing to a specific time, you can avoid scheduling conflicting activities and stay on track for your runs. If an unavoidable conflict arises, don’t just cancel your run. Reschedule it to a different time or non-running day later in the week.

• Prepare. Make it as easy as possible to go on your run. If possible, lay out your clothing, shoes and accessories the night before or some time in advance of your run. Charge your smart watch and/or phone in advance so that you are ready to go. Set aside your pre-run hydration in the refrigerator so that you can easily grab it and hydrate before your run. Have your sunscreen and bug repellent handy for when you leave the house (I keep mine on a table in the garage so that I can apply it on my way out the door).

Have a goal (race). Training for a specific event will always increase your commitment and motivation to stick to your running plan. Choose a goal race that is a distance and calendar date that is reasonable for your fitness level. Tell friends and family about the goal race, put the race on your calendar, post your plans on social media; do anything you can to make it more real and tangible. If you are concerned about public events due to the pandemic, lots of races this year (including the Healthy Driven Naperville Half-Marathon and 5K) have a virtual option.

Keep variety in the mix. Make sure you include runs on different paths and trails as well as different distances and paces, so you don’t get bored with your running plan. Mixing up the terrain, running surface and pace will provide variety for you mentally, as well as giving your muscles a more varied workout which will make you physically stronger.

Find a community. Having a group (or a buddy) to run with can really help you stay focused and accountable and stick to your running plan. If large groups aren’t for you, try to find one person to run with consistently. Someone with similar goals and capabilities is ideal. Also, keep in mind that your running buddy can be your dog! If you are a more social person, there’s no denying the benefits of a running group or community. Here are my favorite reasons for lacing up with a friend or 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 you stay with your running plan. 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 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 who 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.

As you can see, there are lots of techniques you can use to stay on track with your running plan. Try a few or all of these tips to build your consistency and achieve your goals.

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 many great reasons to add other types of 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 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. If you tend to get tight and are prone to muscle strains, regular flexibility work would be helpful. 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. 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 control 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.

Now let’s dive in with a bit more detail into the various types of cross training:

Cardiovascular training: Including non-running cross-training in your schedule helps combat boredom, balance aerobic capacity and increase work capacity without overloading your body with too much running. Consider a variety of aerobic activities and try to mix it up a bit. Since rowing works the upper body, it is a great complement to running. Other low-impact options such as cycling, elliptical and hiking allow you to further build your aerobic base without additional pounding from more running. In-line skating is a great no-impact option that works the lateral hips due to the side-to-side component of skating. Just be careful and wear the proper protective gear. 

Strength training: One of the best ways to make your body more resilient against injuries, as well as improve your running strength and performance, is to strength train. It is important to focus on the key areas in the right ways in order to maximize the benefits of your strength training for your running.

Feet and ankles: Your feet and ankles absorb a great deal of the force of running and in order to withstand that force and avoid injury, they must be strong and have adequate range of motion. Exercises that encourage foot and ankle health include calf raises/lowers, heel walks and toe raises. Other exercises may be useful depending on your injury history. For example, towel drags are useful for runners with a history of plantar fasciitis.

Quads, hips and glutes: These muscles are the powerhouse of running. The focus here should be on stability, symmetry (each side of your body close to equal strength) and general strength. Try to include single-leg exercises (such as lunges) to help create symmetry between the two sides of your body. Other exercises to include for quad, hip and glute strength are squats and glute bridges. Difficulty can be increased by adding weight or by increasing the stability challenge. For example, try single-leg glute bridges. Other exercises, such as clams and lateral straight leg raises, are useful for runners with a history of IT band injury.

Core (abdominals): The core is key to keeping your pelvis stable as you run. Here you should focus on stability and endurance. Exercises such as planks, side planks, leg lowers and isometric side holds (Pallof holds) are useful in training these muscle groups. Planks and side planks can be advanced by adding instability (such as a ball or BOSU), but be careful with these progressions as the risk of falling or injury is greater.

Focus on these areas and you will reap the benefits by becoming stronger and more resilient to injury.

If you are interested in a small group strength training class focusing on all the above body parts, join us at RunSMART.

Flexibility: Running tends to tighten certain muscles in your body, especially the calves, hips and hamstrings. Flexibility training helps counteract that tightness. Pilates and yoga are great muscle lengthening activities. Stretching of the lower body and lower back are great for maintaining mobility. It is best to limit stretching activities before you run; do your stretches, especially static stretches, after running. 

As you can see, mixing up your training provides many benefits, making you stronger and more fit and enhancing your running success.