One of the most common mistakes that runners tend to make is running at the same pace all of the time. In fact, the same can be said of cycling and swimming. Physiologically speaking, the body responds exactly as it should to the challenges that you ask of it. In essence, when we train we are “teaching” our bodies to become increasingly more capable of handling a certain volume at a certain pace.
Most of us understand that slowly increasing volume results in a gradual increase in the ability to run for a longer period of time. The problem is that many people don’t get a whole lot faster during this process. Why? A simple answer….they are not practicing running at a faster pace. The goal, then, would be to increase endurance over time, while inserting brief periods of faster paced or goal-paced running within several runs throughout the week. You may be wondering why you would insert intervals into a Base Period, when you are supposed to keep your heart rate in your aerobic zone and build endurance. Again, simple answer…. these are AEROBIC intervals, and serve the purpose of teaching your muscles to adapt to a more difficult load.
It is not necessary to muddle through months of training exclusively in zone 1 and zone 2 in an attempt to build a monster base. While the base period is crucial to success, it is also crucial to practice running at a faster pace several times throughout the week (goal pace sessions inserted into longer runs, tempo runs, or aerobic intervals on the track). This way, at the conclusion of your base period you will be more prepared to jump to the build phase of your training, which DOES involve the completion of more difficult anaerobic intervals. Jumping from zone 1 and 2 running for several months to zone 4 and 5 zones without anything in-between can be a recipe for injury, burn-out, and added stress to the body.
Depending on your current level of fitness, the perfect base building would involve 4-6 weeks of zone 1-2 training, followed by 6-12 weeks of zone 1-3 training, followed by a jump to the 1st build phase in zones 1-5. It is important to allow your body to adapt to the new demands you are asking of it. With this in mind, begin your base safely, and continue on with caution by adding short bouts of speed no higher than zone 3 (1-5 minutes). Gradually increase these bouts to up to 30 minutes of tempo running by the end of your 2nd base period.
Armed with these tools for success, you are sure to have a great Fall and Winter for running and for building that so-called MONSTER base! Good luck!
This month I am trying a new running strategy inspired by my good friend Dan Socie of M2Sport Creative. I plan on running every day for the next 35 days alternating between long and short runs and tapering the long run down in 10 day cycles. The long run begins at 1 hour, 20 minutes and tapers to only 20 minutes by day 10. These “long” runs or hard days are sandwiched by moderate 30 minute runs with strides and some hills. On average, each 7 day week totals 40 miles, which is just about right for my adventure race coming up on December 3rd. The trekking portion of this race is somewhere in the neighborhood of 10 miles - depending on one’s route.
The whole concept of every day running is sound, provided that you take specific steps to prevent injury. This schedule is not recommended for individuals who do not have a decent base consisting of at least 4-5 days of consistent running for several weeks. Stretching and fluid intake are key elements to following this plan, as is spending some time in the other two disciplines…..especially swimming. After 35 days of running, I believe I will emerge as a “runner” again. Not only does the consistency help with overall fitness, it helps with improved biomechanics (when practicing strides and form drills on the easy days), efficiency, and developing a “feel” for running.
For novice runners, I would recommend swimming or cycling on the “long” days to start, then gradually adding a day of running every 3-4 weeks. Within 8-12 weeks, most athletes should be able handle running every day for a month.
I would also highly recommend doing something similar in swimming and cycling. “Total immersion” in a given sport can have a profound effect on one’s biomechanics, efficency, and desire to improve. The key to improvement, however, is practicing proper biomechanics. If you attempt a schedule like this, be sure to get some feedback from a coach who can tell you what you are doing right and what you are doing wrong. You certainly do not want to have to unlearn poor form. It’s always much easier to “program” your muscles to make movements properly to maximize efficiency.
One of the most difficult training activities to keep consistent during the winter months is running. Runners here are faced with icy roads, snow-blocked sidewalks, and bitter cold temperatures and windchills. For the true die-hard runner who stops at nothing to experience the great outdoors, I offer the following 10 tips:
One of the most difficult training activities to keep consistent during the winter months is running. Runners here are faced with icy roads, snow-blocked sidewalks, and bitter cold temperatures and windchills. For the true die-hard runner who stops at nothing to experience the great outdoors, I offer the following 10 tips:
1) Layer your clothing. Wind and cold air has a difficult time getting to you skin if you are appropriately layered. Try using a thin, base layer followed by a thicker, warmer layer. If you have a gortex jacket or running suit, you may also put this on for extreme conditions.
2) Wear clothing made from a moisture-wicking material like Coolmax or DryLete (by Hind). Bulky cotton sweatshirts or sweatpants need to go. Cotton will do nothing more than absorb your sweat, then freeze to your skin!
3) Wear a facemask when temperatures fall below 25 degrees. The facemask will warm the air before it travels into your lungs, minimizing microscopic damage to lung tissue and your face. Again, I would recommend something with coolmax or drylete.
4) Wear reflective clothing, such as a vest or reflective stickers. Daylight hours are reduced in the Winter, so it would be in your best interests to wear something that cars (in particular) can see. Cars should be able to see you from the front, back, and sides.
5) Drink plenty of water before and after running in the cold. The air is very dry during the winter, and most people become dehydrated much easier during this time of year. Dehydration leads to poor performance.
6) Wear shoes that are water-repellent or spray your shoes with tent spray. Your shoes will have a tendency to become very wet, while trudging throught the snow and ice (obviously). If you are like me, you’ll leave them in the garage after you run –then find out that your shoes are nearly frozen solid when you try to put them on for the next run.
7) In icy conditions, wear no-slip adapters on your shoes. These handy devices slip over the front of your running shoes and grip the road beneath you as you run. You can also use very short screws for this purpose (simply screw in 1/4″ metal screws to the “ball” of your running shoe soles.
8) For technique, run using a shorter, choppier stride. Expect that your time for your normal 5 or 6 mile loop will be slower….much slower than you are accustomed to.
9) Try running close to the city or in the city where you live. Early in the morning, plows typically take care of the city streets first, followed by the rural roads leading out of town.
10) Recognize that the cold will not last forever. Set goals that will keep you motivated to stay running throughout the winter. For example, enter your local indoor triathlon or make one up for yourself to complete.
Challenge yourself, stay warm, and have fun!
