The Long Distance Runner

Long Distant Running Tips

Why Consistency is Key

By

Consistency in practice
Engaging in consistent practice ensures success

No matter what your endeavor, in order to taste success, you have to consistently work your craft.  Whether you’re a writer, coding, in sales, a manager, an athlete or whatever, it’s nearly impossible to be good if you’re not regularly working at it.

In one of author Brad Stulberg’s lastest posts, he describes how “everyone can benefit immensely from cultivating a regular physical practice.”  When you are training for a race (regardless of length), especially longer races like 1/2 and full marathons, I think that there’s no argument that there’s measurable gains from simply planning and executing very regular physical practice.  The gains not only improve your physical health, but there’s benefits to your mental health & confidence and even to your creativity.

In this article, Stulberg reveals how in his transition from endurance sports to strength training, he now can see the benefits of consistency of practice. He shares five take-aways that he can now see as a “beginner.”  One of the big lessons is that SLEEP & NUTRITION ARE THE PRACTICE.  He calls it the 24 Hour Body.

Find out the what else is the key to consistent physical practice and apply it to your life and training.

Why you need to personalize your training plan

By

When it comes to training for a race there isn’t a “one size fits all” training plan or schedule. This is especially true for longer races like 10k – marathon.

The fact is, we all varying goals, running & injury history. Also our schedules and availability to workout can differ from week to week. I’m not saying you must spend a lot of money on coach, but I strongly recommend getting a personalized plan that’s tailored to your specific needs, athletic abilities and goals.

In the following the article, Sondre Norstad Moen, an elite athlete from Norway, discusses his training and in particular his history of dealing with injuries.  I get it that very people can be as accomplished as Sondre, but his message is that despite his amazing times, he was still getting hurt. Training wasn’t as simple as “do what the Kenyan’s do.”  This mentality was leading to injuries. In order for Sondre to have sustained superior performances, year-after-year, he needed to work with his coach, the famed Italian, Renato Canova, who he claims is more like a tailor than a coach, because “it’s never one size fits all.”

The average middle age athlete needs to use the same strategy.  Off the shelf/free training plans may work the 1st few races, but eventually, the fact that “life happens” will require some change to your plans.  

Click through to read out Sondre’s love of long distance.

[How To] recover better with sleep

By

It should be no secret that in order to improve, reach our goals and get in shape for our upcoming races, we must optimize our recovery.

Recovery can take many forms (running slow, through proper nutrition, stretching, etc), but the best way to recover is by getting enough sleep.

Unfortunately, with our busy lives, many people, especially adult athletes, can easily be sleep deprived.

The following article someone whom I follow, Alex Hutchinson, reveals 5 strategies to help you sleep & ultimately recover better.  One of the biggest takeaways for me was “Don%u2019t Look for Nonexistent Problems.”  Even though I may be in bed for 7 hours, I often struggle to sleep soundly or I need to get up in the middle of the night to use the bathroom.  I recently discussed my sleep concerns with my Dr at my annual check-up (something I recommend for any 50 year old).  He thinks my sleep issues are normal and the article seems to reinforce the same.  I’ll take the sleep questionnaire that’s linked in the article just to be sure, but I’m likely on the right path (7 hours/night).

For additional strategies, see the article: sleep for athletes

How badly do you want success & will you keep moving forward

By

There’s over 64 million views of the following video?

What makes it so popular?  There’s a message for everyone inside, regardless of your passion.  This isn’t just for athletes, instead it’s for anyone who is looking to set and reach a goal.  

A few excerpts from the video

-Do you want success as much as you want to sleep?
-Who do you want to be?  What makes your happy?
-How much can you take and keep moving forward?
-Get up & don’t ever give up.
-Don’t cry to give up, cry to keep going, because you’re better than that.


How To Be A Peak Performer

By

In the following article, author Brad Stulberg, identifies peak performance as expressing your fullest potential in a sustainable manner.  He talks about how it’s more of a personal achievement or achievements that can be attained by anyone. He reveals the key ingredients that he believes are required for peak performance in just about any endeavor.  

I really like a few key points:

1) Mood follows action – you can’t wait until you feel like working out or starting a project, you just have to do it. Day in and day out. To back up this theory, he quotes Steven Pressfield, “the ability to overcome resistance, self-sabotage, and self-doubt is way more important than talent,%u201D
2) Pursuing a big goal requires teamwork or assistance from others to keep you going.  I call this your support network. Also important is to establish your “why.”  Remembering why you%u2019re doing what you%u2019re doing can help you persist, especially during periods of low energy.  Tell others about your goals and they can remind you when you lose focus or momentum.
3) Avoid the paradox of working too hard.

Click through for additional details.  It’s a short read, but if you increase your chances for success when you keep these concepts in mind.

Secrets to Performing at Your Highest Level

Simple Tips for 1/2 Marathon Success

By

This short video provides some excellent tips for runners training for not just a 1/2 marathon, but also other longer races of 10k .  A coach will be able to put together a detailed plan with the appropriate variety of workouts to ensure you are prepared for the race.  However, this video points out some key elements of not just the workouts, but other strategies to prevent injury.

1) Before you even start training for a long race, ensure you have foot wear that’s appropriate for your running style & gait.  The best place to do this is to go to a Specialty Running store.  

2) Obviously having sufficient mileage is important. 13.1 miles is too far if you don’t consistently put in the 25 – 30mile weeks. If you’re only running 2-3 times/week, try to increase your frequency by at least 2 additional runs/week.  This will increase your mileage, which will result in improved endurance & it will strengthen your legs.

3) To avoid injury, do not increase your weekly mileage by more than 10 – 15% per week.

4) Include tempo & long runs in your weekly workouts.  Inside the video, they discuss both, but in short, these workouts will directly prepare you for a faster / race pace and the distance of the race.

Click through to this video to see other training tips revealed.

How to Use Dynamic Stretching Drills Prior to Your Workout

By

Dynamic flexibility is being able to move your muscles and joints through their full range of motion during active movement.  Basically, you want to pull or slightly stretch to a certain extent, let go and then repeat.  You are moving a muscle through its entire range of motion around a joint,

One of the main benefits of dynamic stretching is that it improves your flexibility. One of the other reasons to practice dynamic stretching is that you gradually and safely warm up your muscles to their working temperature, which will improve their function.

In this video, you will be shown a few dynamic stretches and get a a better explanation as to how these flexibility drills help your body reach its full movement potential during running.  Performing these simple drills can improve your performance and reduce the risk of injury.


Comodo SSL