The Long Distance Runner

Long Distant Running Tips

How To Correct The Most Common Training Mistakes

By

5 common running mistakes

Greg McMillan is one of the most trusted coaches in the U.S. I’ve trained with him and been following him for 5+ years, so occasionally I’ll post one of his recent articles because they’re filled with nuggets that can help runners at all levels. 

In the following article he identifies some of the most common mistakes made by runners at all levels.  These mistakes typically lead to race outcomes that don’t meet expectations.  These aren’t mistakes that often lead to injury. 

The top mistake is very common with runners that aren’t being coached or coached properly.  It involves lack of variety.  You can’t do the same types of workouts at the same speed and expect to grow.  For beginners there will be some improvement, but eventually the plateau will occur.

McMillan says that “with variety, we keep adapting to greater abilities.”

Another common mistake is too many races.  Especially 1/2 and full marathons.  I don’t have issue with racing, but if you’re actually racing them all, you’re likely to get worn down.  This would certainly be the case if you’re running multiple 1/2 and full marathons throughout the year.   Just like the variety of workouts is necessary, I strongly recommend a variety of races.  Complete and train for 5 & 10k races to get faster.  You’ll notice an improvement in your 1/2 and full marathon times. 

Coach Greg outlines 5 mistakes and how you can fix in his article. 

Simple [Proven] Strategies To Help You Run Further

By

This video is for beginner runners.  If you want to run, but struggle with going more than a few blocks before you’re “gassed,” then try the strategies recommended.  Run/walk definitely works.  I like Holly’s recommendation to simply increase the run portion by 30 seconds/week. Although this doesn’t seem like much (and it really isn’t), 30 seconds adds up over a few months and before you know it, you’ll be able to run a mile without stopping. 

I would suggest adding more than 30 seconds after a few weeks if you can, but don’t push too hard.  The secret to running further is to consistently run week after week. 

Another strategy, not specifically mentioned in the video, but one that I find very effective is simply learning how to run slow. Holly speaks to running more efficiently by staying relaxed and saving energy.  One way to do this, is simply run slower.  Sounds obvious, but most people that are “gassed” after a few hundred yards are simply running too fast. 

Watch this 7 minute video for details of a few other easy to try strategies.  Leave a comment below with your feedback. 

How to Make Tempo Runs Easier

By

How to make Tempo runs easier
(Photo Courtesy of RunnersWorld & Getty Images)

Tempo runs are necessary to help you achieve your running goals. The problem is most runners don’t like them because they’re difficult. Here’s some strategies to help make Tempo runs easier.

I’ve coached a few runners who tell me that they struggle to complete tempo runs because they lose concentration. It’s especially the case when the Tempo is 30+ minutes.  The following article discusses a few strategies that can overcome this challenge.  Even if you’re able to stay focused, perhaps your challenge is maintaining the Tempo pace for more than 10 minutes.  Or for others, the obstacle is injuries as a result of doing Tempos. 

I’ve coached people with all of these challenges.  I would first say that they may be running too hard.  The pace is supposed to be 1/2 marathon, but the key is understanding what kind of shape that you’re currently in.  The pace for Tempos shouldn’t be goal 1/2 marathon. 

The author interviews Coach Pete Magill, who says “A smart way to get your tempo running in without the added injury risk, is to break up your tempo runs into 5 or even 10-minute repetitions, with a 2-3 minute recovery jog  in between.  The benefit with having this break is that it allows time during the recovery interval to reassess your pace. If you’re “gassed” after the first set, it’s because you’re going too fast. In order to complete additional sets, you’ll need to slow down during the next repetition.

Tempo Runs – https://www.runnersworld.com/uk/training/marathon/a30137476/new-tempo-runs/

Strategies to Improve Your Speed

By

How to become a faster runner

Whether your a beginner or veteran runner, I think it’s always appropriate to learn more about various training methods, especially strategies to help you become a faster runner. There’s no 1 right way to achieve your goals.  There may be some training tips to help improve speed. Be aware that some strategies are more suited for more experienced or faster runners, than beginners. How do we know which strategies to get faster are appropriate and how to implement them? That’s where a good coach comes in. A certified coach can help us determine what’s best for our goals, based on our current abilities. 

In the following 6 minute video, you’ll get some tips that you can actually start implementing today. 

The first tip to steadily increase your mileage will work, but I caution inexperienced runners to make these increases slowly.  They briefly discuss the 10% rule.  I’m a big fan of this rule, but I wanted to expand on it because it’s only referred to in the video and not explained. 

Limit weekly mileage increases to no more than 10%.  It’s because the principal of too much, too fast almost always results in overuse injuries.  2-3 mile increases per week may not seem like a lot, but trust me, marathon training is not completed in 6-8 weeks.  Effective plans should be undertaken only after you’ve built a base/foundation of steady 25-35 mile weeks. Building a base is a topic for another post.  If you’re start your marathon training at 30 miles per week, it won’t take long until your consistently running in the mid 40s+ every week.  

Another tip discussed is the tempo run.  I’m a big believer in this type of training to build speed & endurance. I like the way the video gives some sample tempo workouts that effectively slowly acclimate runners into this type of training.  If you’re training for a marathon, then Tempo pace can be around 1/2 marathon pace or slightly faster.  

Other workouts to help you get faster are discussed in the following video.

5 Key Stretches To Prevent Running Injuries

By


Stretching is essential to help prevent injury & optimize your running performance.  It’s best to complete these stretches after your body is a little warm (light jogging).  I also like to complete some lunges & leg swings prior to jogging.

There’s 5 stretches shown in this video.  In my experience, regardless of your running ability (beginner to elite), I recommend these stretches. They address potentially 95% of the injuries that most long distance runners experience.  

In total these stretches will take about 5-7 minutes to complete.  Cheap insurance.

1) Calf Stretch
2) Piriformis – hip/glute stretch
3) Hip flexor
4) IT band
5) Hamstring

[More] OffSeason Training Advice

By

Off season training for marathons
courtesy shutterstock & podiumrunner.com

For most runners, it’s now the offseason. Unless you’re recovering from or nursing a nagging injury, there’s plenty of work to be done to prepare you for 2020. The following article helps you put together a offseason training plan that will ultimately help you achieve your goals.

In order to prepare your body for what lays ahead, you’ll need a balance of easy & long runs, some speed or faster running and strength/mobility exercises.

The author of the following article discusses three elements of training to focus on during this off-season.

Your goals over the next 3-5 months should be to:

a) Improve endurance & running economy

b) Build injury resistant muscles, tendons

c) Improve mobility/flexibility

I also recommend trying to improve your diet and sleeping habits. Pick 1-2 foods that you either should cut back on or consume more of. Also, look at trying to get 15-30 more minutes of sleep/night. Lastly, try to drink more water. Start slow with these improvements to your life habits.

PodiumRunner Article – Train for the Training

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.

Comodo SSL