The Long Distance Runner

Long Distant Running Tips

Year Round Workouts to Build Speed & Endurance

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Without Overdoing It…..

Workouts to build speed

With races cancelled for the foreseeable future, most runners are in state of “limbo.”  Questions about how or if to pause training, continue, but at a lower level or simply “keep on, keeping on” are all valid. This post links to 3 proven workouts you can incorporate into your training at anytime. They’ll help to build or just maintain speed & endurance.

If you’re healthy and your able to continue running, definitely do so.  Unless you have short terms plan for a virtual race (where you run the planned distance and submit your time along with other runners), you might consider bringing down the level of intensity slightly.  There’s no need to burn yourself out or compromise your immune system.  However, I’m definitely in favor of running some faster workouts. 

Olympic runner, Dathan Ritzenhein, not only continues to train, but he also coaches athletes. He recommends getting back to basics by focusing on maintaining the strength we have built over the fall and winter and continuing to develop basic speed and coordination.  In this Podium Runner article he recommends 3 different workouts that can help achieve this goal.

Basic “Survival” Strategies for Beginner Runners

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Marathon Training Survival Tips

It’s important to understand that You play the most important role in staying healthy. The marathon training survival tips discussed in this short video will help you achieve your goals, stay healthy and have a good experience during your training and race.

First it’s important that if your goal is to finish a marathon, you need to respect the distance and understand that over the course of a long race and especially over a lengthy training plan, a lot can go wrong. Avoid the mindset that there’s some “magic” gadget or shoe that will solve your problem.  However, that being said, you need the right equipment to stay injury free and improve your time. 

In the following video, a number of “survival tips” are discussed.  One that I really like, is the rolling drill.  My preference is to use a lacrosse ball. Don’t just roll the bottom of your foot.  I suggest using the ball to roll on tight spots throughout your lower body (waist down). 

Regular strength training is also essential. I’m a big believer in regularly completing exercises that will strengthen your hips, glutes and legs.  These exercises will ultimately improve your balance.  The Bosu ball can be found in most gyms.  Use one with dumbbells to help improve balance.

If you’re a beginner runner, it’s really good advice to progress slowly through shorter races before you attempt a marathon.  

The video provides other tips that will help you stay injury free and enjoy the training experience. 

Proven Strategies to Improve your 1/2 Marathon Time

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Before you start your plan, you’ll need to get some base miles in over a few months.  Ultimately, to improve your 1/2 marathon time, you want to build up your stamina through consistent training.

In the video Coach Sage discusses being able to run 6:51/mile pace, in order to break 1:30 for a 1/2 marathon.  However, the strategies discussed in the video are applicable to any goal time.

If your goal is to break 1:30, the good news is that 75 – 80% of your mileage is at 7:50 – 8:10/mile pace.

Although it’s possible to improve your 1/2 marathon time if you’re running 30 miles per week, the best strategy involves slowly increasing your mileage by up to 50% or 50-60 miles per week.

Long & medium runs are at 1 minute over race pace, Tempo runs of 20 minutes in length at 10 – 15 seconds/mile faster than race pace. Among some of the workouts discussed is the “Key Workout” where 6 miles at goal 1/2 marathon (race) pace is completed.

Coach Sage also stresses the importance of progression throughout the plan.  Long runs get longer, Tempo runs get longer and the intervals get longer (from 1mile to 2mile).

Other strategies are discussed, including intervals & pacing. Stringing together workouts that get progressively longer and faster is the key.

For more, click through the above video.

4 week marathon prep plan

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Most marathon training plans are approximately 16 weeks.  This time can go by real quick and if you don’t start a plan with running, strength training & proper self care habits, you may find that at some point in time during your 16 week plan won’t be able to keep up or follow the plan.

The following video walks you through a 4 week program that will get you ready to start a 16 week (or longer) marathon training program.

During the 4 weeks prior to a marathon, you need to build some essential habits.  These include:

Running consistency – start running 3-5 times per week. If you’re not doing this already, it’s essential that you get in the habit of running (seems obvious, but you would be surprised how many people think they can go from 0 to training for a marathon.  Ideally your runs should be at least 30 minutes each.

Strength training – start a periodized program body weight & core exercises.  Avoid going from “0 to heavy lifting” in 1 week. You need to complete training other than running to build injury resistant muscles & tendons.  I recommend 2 strength days/week. As you get into your marathon training, a good program will consist of strength training on your hard workout or long run days.  This is because we want to keep our hard days hard and easy days easy in order to maximize our recovery.

Daily mobility habits – perform self care activities at least 10 minutes per day.  These include stretching, rope stretches, foam rolling, getting on a lacrosse ball (legs & feet). In an earlier post, I shared some of my favorite stretches. Get in the habit of completing these before you start your training plan.

Burner Dumbbell HIIT workouts for runners

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I’m constantly in search of strength training workouts. I think that older runners need to complete more strength training, especially during the winter months, to injury proof their bodies.  As with running, to be most effective, it’s important to add variety to your strength training workouts.  Besides, if you’re doing the same workout, week after week, it gets boring.

I really enjoy circuit workouts.  They not only build strength, but also help increase endurance. If you don’t believe me, just try a couple of these circuits and minimize the time between exercises (10-15 seconds) and sets (no more than a minute).

Following video has 4 different dumbbell HIIT workouts.

  1. Hybrid Blast – start with 12 reps of each move (or side). A lot of the exercises include multiple moves like lunges, planks, presses, single leg deadlifts, arm swings and a unique Sit Up Chop.
  2. 50 Full Body Killer – works legs, triceps, back, shoulders and more.  It’s a Killer.
  3. 10 minute sweat fest – this circuit will get your heart pumping.  The Locomotion may look easy, but if your dumbbell is too heavy, you will feel some pain.
  4. 10-1 Ladder burner – actually all of these workouts are good calorie burners.  There’s a lot of lunges, leg swings and shoulder work in this workout.

Sample Meal Plan for Marathon Runners

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I’m rarely asked, “what should I be eating to fuel my runs and enhance my recovery.”  As you train for a long race, nutrition is just as important as long runs, recovery and strength training. 

Your diet is what will keep you healthy, energized, focused and in proper energy balance each and every day.  The following article is only a 3 day meal plan, but what’s discussed is important considerations like how much energy will your body need for the day. Meals to cover 3 types of training days (long run, speed work & recovery) are reviewed. 

Use these suggestions as a start.  Test these types of food and see how you perform and how they make you feel (especially during and after your runs).

Healthy eating is essential to your success as an athlete. A few years ago, I discussed the importance of nutrition and hydration. I strongly recommend minimizing processed foods. Think food that comes out of a plastic wrapper. A diet that’s high in fresh fruits & vegetables will give you lots of energy, but you also need protein to aid in recovery.  

There’s many books and articles on this subject.  The following article is a good start to get you thinking of what you should eat. 

https://www.active.com/running/articles/a-3-day-meal-plan-for-runners

The Best [Proven] Strength Training Program

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I’ve been rehabbing from plantar fasciitis for the last 3 months. Which means that instead of running, I’ve completed a lot of strength training and non-impact workouts. I knew that I needed to do something besides elliptical, stationary bike etc. So, after about a month, I researched the best strength training workouts to maintain my fitness.  

I’ve watched a number of strength training videos (some of which are posted on this blog). I decided that circuits with minimal rest were the best workout. At least these types of workouts will raise my heart rate & get me sweating. 

However, my research wasn’t science based.  Instead, I’ve assumed that if my heart rate is elevated, I’m sweating and my muscles are tired at the end of the workout, then I must be doing something right. 

The question for me was, “am I maintaining fitness and readying myself to run when my plantar fasciitis is gone?

The following article, recently published in Outside Magazine, actually looks into the science behind the perfect strength training workout. 

The author attempts to answer questions like. what’s best? 

Lifting…..

–light weights to failure

-heavy weights to failure

–light weights not to failure

-heavy weights not to failure

When he put the results of his studies together he came up with some guidelines for people who want to get stronger but aren’t planning to enter any bodybuilding competitions. 

I’ve been completing a lot of circuits where I perform various strength exercises (like push-ups, squats, overhead presses with dumbbells, kettle bell swings, etc) for 60 seconds, then 15 seconds rest, followed by another 60 seconds on another exercise, etc.  I perform 3 sets with 3-4 different exercises each. I typically perform different exercises at least 3 times per week, so I need to get creative. Ultimately, I’m working a lot of muscles from lower legs, to my shoulders.

I can tell that I look and feel fit.  I haven’t gained any weight over the last 3 months, however, only time will tell what kind of shape I’ll be in when I resume running. 

Take a look at the following article for more details of how you should be strength training.

https://www.outsideonline.com/2408204/strength-training-research-2020

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