Running Shoe Advice

 

I don’t work for any shoe company (nor have I ever), and I don’t have a shoe sponsor (nor have I ever).  So I have the freedom to share with you some free advice on running shoes and how I, as a coach and former serious runner, recommend using them in training.

Beginners:  I recommend having at least 2 pairs of comfy cushioned running shoes that have been recommended to you for your foot plant, body type and the type of running you do (road, trail, speed/distance) by a professional at a running specialty store.  Alternate between these shoes on a regular basis, and track the amount of mileage you log on each pair.  Once a pair has reached between 300-350 miles replace them with a new pair.   

Note: Some shoes models can handle more miles than 350 miles and some less than 300, depending on a lot of variables.  I have found 300-350 miles is a good target for most people and shoes but be aware of indications you need to retire a pair earlier than this.

Intermediate:  When you reach an intermediate level of running you can benefit from expanding your “stable” of running shoes to include a lighter weight performance trainer in which to do speed work, tempo runs and races in.   You would continue to use your comfy cushioned trainers for your easy runs and long runs, and then use your light weight performance trainers for speed/tempos and racing. 

It has been my experience that these lighter weight performance trainers are usually good for 250-300 miles before replacement is needed, so be sure to track the mileage on these as well.  The reason why they last slightly less mileage is that we use these in workouts/races that place a slightly higher demand on the shoes because of the increased speed and torque we are using them at.

Advanced/Elite:  For the advanced or elite runner I recommend having a full stable of running shoes that include 3 categories:

1)      Easy & Long Runs:  I recommend having 2-3 pairs of nice comfy cushioned trainers that you log your easy runs and long runs in.  Track the mileage on these shoes and trade them out when a pair reached 300-350 miles.

2)      Light Weight Performance Trainers:  I recommend having at least 1 pair of lighter weight performance training shoes in which you can do tempo runs and steady state type workouts in.  It has been my experience that these shoes need to be traded out slightly more often, I usually target about 250-300 miles on a pair before trading them out.

3)      Racing Flats:  For those runners who use racing flats, I recommend having 1 or 2 pairs of racing flats.  Personally I liked having 2 pairs, one that was ultra-light and minimalistic for shorter races (mile to 10k) and short speed work (fast intervals and sometimes VO2 max work) – only recommended for very efficient runners.  And a second pair that was a little substantial and slightly more cushioned for half marathon and marathon races and longer speed workouts (VO2 Max, Groove repeats or LT repeats).  It has been my experience that these shoes tend to last between 100 & 200 miles before replacement is needed. 

While having a larger stable of running shoes can carry a higher initial cost, the maintenance cost is no larger than having just one pair, as you are changing out shoes at the same frequency (once every 200-350 miles of running). 

Brands/Models:  Most major running shoe companies have shoes in all 3 categories listed above – cushioned trainers, lighter weight performance trainers and racing flats.  I recommend finding the styles and brands of shoes that work best for you and your feet, and sticking with it, unless a model is changed significantly.  Your local running specialty stores usually will have some knowledgeable professionals to help you figure out what styles might work best for you.  Also many of the running shoe companies’ websites are also very good at recommending shoe types for you based on some easily testable flexibility and body type characteristics.

Note:  It is my experience, and that of many form and bio-mechanics specialists in the running world, that far more runners use highly stabilizing shoes than should be.  One well respected bio-mechanist in the running world told me that 90% of runners should be in neutral training shoes, but that 40% were wearing stabilizing shoes.  So be careful, and when in doubt go with neutral or at least moderately flexible shoes. 

Summary

Take care of your feet by choosing the running shoes best for you and being sure to track the miles you are logging on each and switch them out regularly.  Running shoes are the biggest expense in our sport that has a relatively low equipment cost, so spend the time needed to find what works best for you so can have a happy and healthy running career. 

Happy Running!

Racing – A Merger of the Mental and Physical

Start Line Freihofer's 5k 2011

 

One of the more controversial topics in running is the subject of racing philosophy.  Because of this, in the past I have treaded lightly on the subject and left the door open for multiple interpretations and styles to be used.   But lately I have decided that this approach goes against what I bring to the sport as a coach.  A large part of the value I add in this sport, is that I study each aspect of the sport in detail, using an understanding of the physiology behind the sport, real world experience and observations, and an understanding of human nature, to come up with a philosophy that works to best prepare the runner to perform up to their personal maximum performance on race day (hence the name “Maximum Performance Running”).   Because of this,  in order be the most effective as a coach, I need to come out and state more clearly and completely my philosophy on racing for the longer distances (10k to Marathon - my areas of expertise).  Some will choose to disagree with me, as happens in all other aspects of running, but at least I give the runners I coach and anyone who chooses to listen to my advice, a complete and well thought out philosophy to employ in order to get the most out of their races.

I was prompted to finally write this blog, when this past weekend I failed to help my daughter develop a solid race strategy, and she ended up going out far too aggressively for her current fitness level, and faded badly at the end of her race.  I was conflicted in my role as both parent and coach (a delicate balance); the father in me wanted to allow her to grow and mature and be responsible for developing her own race plan, but the coach in me is responsible for helping a runner do this and guiding them as to what I see as the method for racing their best.  Unfortunately on this day I fell short on both aspects, giving soft or squishy guidance at best, and in the end she ended up sort of playing it by feel, and as a teenager she got excited with feeling good early on and went out too quickly the first half of the race.  This could have been avoided if I had a more established racing philosophy she could trust in and go to.  We will take care of that today, in this blog.

So this blog entry will lay out a more complete racing philosophy that will expand upon ideas I touched upon in earlier blogs: “The Marathon State of Flow” and “Starting Your Marathon Off On The Right Note”.

Racing Overview

For the competitive runner, racing is what use to judge how we are doing.  It is the focus of our training.  As such a goal race is the focal point of our training cycles.  We strive to run races as fast as we can and to place as high as we can. 

Since we can’t control how fast other people run, I suggest that our primary focus is to race in such a way that will produce our best possible time for a race on a given day, and that this is also the most reliable way to also place as high as possible. 

This self-focus on how we run our fastest race performance is where we begin.  The question we are faced with is then is, given our current fitness level, how do we produce our fastest performance? 

In analyzing this question, the first thing that jumps out at me is that in order to come up with the most successful strategy, we have to find the best marriage of the physical and mental aspects of racing.  We simply can’t ignore either aspect but rater must find how they can best work together. 

Race Strategy

For all races - 10k through Marathon

Divide your race up into 3 segments: 

Beginning : 

This is the first 5% of the race distance.  Start the race slightly slower than goal race pace range and ease your way into your goal pace range by the 5% point into the race.  The pace for the first 5% of the race will be 1-2% slower than goal pace, but will start slightly slower than that and ramp to goal pace by the 5% point.  Example:   if goal pace range is 6:00-6:03 per mile then the first 5% of the race will be run an average of 6:07-6:10 pace, and this may be accomplished by starting at 6:15 pace and ramping down to 6:03 pace the 5% point.  Note:  5% of a half marathon is roughly 1k and 5% of a marathon is roughly 2k.  

Physiologically we do this because the body is not operating at peak efficiency at the start of a run/race so starting slightly slower allows us to conserve energy and ramp into full efficiency during the opening minutes of the race.  Starting quicker than this can lock us into a higher energy burn rate for the whole race.

Mentally, starting in this fashion reduces the stress of the race start, allowing us to relax more and not stress about early positioning and the need for a quick start in a crowded race setting.  This fosters a more relaxed transition into the race and allows you to stay more relaxed for a larger portion of the race (which requires a lower energy burn rate).  

Middle: 

This is from 5% to 80% of the race distance.  During this portion of the race (the majority of the race) we are focused on running in our goal pace range as smoothly and relaxed as possible, and in the longer races on executing our fueling strategy as well.  Example:  if goal pace range is 6:00-6:03 per mile for a marathon, then we spend from 1.3 mile to 21 miles (5%-80% of race distance) focused on running at 6:00 to 6:03 per mile pace. 

Physiologically we do this because an even paced race (during this middle section) best utilizes our energy supplies while maximizing our best possible time.  A great example of this is the fact that most every world record in distance events were set on even to slightly negative splits. 

Mentally, this strategy allows us to stay relaxed and focused on conserving energy while executing our goal pace.  We stay in the moment and focus on executing our race plan, but don’t stress about our positioning in the race. 

End:

This is the last 20% of the race.  During this portion of the race we gauge our remaining energy and seek to improve our pace if possible, gradually at first and more so as we get closer to the finish.  If a pace increase is not possible we continue to maintain our goal pace range to the end.   Example:  if goal pace range is 6:00 to 6:03 per mile than we seek slowly increase our pace to sub 6:00 if possible as we get closer to the finish line.  If an increase is not possible we continue focus on executing 6:00 to 6:03 pace to the end. 

Physiologically we do this to make sure we utilize all remaining energy reserves.   We also place the upside potential of our run in this last section of the race so that if it does not materialize it will not hurt our overall performance.  If we have judged our fitness perfectly we will only be able to hold goal pace to the end, but if we are able to achieve up-side on our estimated fitness, it comes at the end when we have the clearest running room and our competition is at their most tired. 

Mentally, given that the majority of runners tend to positive split races (second half slower than the first half), by running and even pace or slightly improvement in pace in the final 20% of the race will put us in a position to be improving our overall positioning in the race (passing people) and this produces a positive mind frame;  that of a predator as opposed to prey.  Additionally with the majority of the race out of the way in this final stage, we get the sense that a solid race is all but achieved and that we are now chasing upside potential, which provides us with a more free and positive mind-set from which to attack this last section.  

Summary: 

This race strategy is the marriage of physiological and mental approach that best work together to produce the fastest and most consistent performances.  Physiologically it best utilizes the resources of the body and mentally it fosters the least stressful and most positive racing mind-set.

A key to the successful execution of this race strategy is to embrace it beforehand, knowing what it will entail and the proper mental and physical approach to use in each section.  Like any race strategy it will come more natural to the runner the more it is utilized and the more the runner embraces it. 

Establishing Your Goal Race Pace Range

It is obvious that a key component of this race strategy is the ability to establish the proper goal pace range.  The better we feel we know our current race fitness level, the smaller of a range we can use,  and the less certain we are of our fitness level the larger the range we want to use.   I recommend using a 1% to 2% range, striving to be in a position to be able to use a 1% range for your goal and major races.

There are the steps on determining our appropriate goal pace range for a given race:

Current Fitness Level:  By utilizing a regular racing schedule accompanied by a dialed in equivalency chart, and through certain key or milestone workouts in our training, we should be able to come up with what shape we are in for a race to within a small range.  This becomes our base goal pace range.  Example:  if my workouts and recent races indicate I am in shape to run an upcoming half marathon in 1:10:30 to 1:11:00 then my goal pace becomes 5:00 to 5:03 per mile. 

Course Adjustments:  We must take into account the course in which we will be racing and whether or not it is easier to more difficult or faster than our recent races and workouts which we are using to judge our goal paces.  Included in this analysis needs to be the amount and size of the hills on the course, the elevation at which the race is run in relation to where we train and race, and the amount of turns and U-turns on the course.   

Note:  we need to adjust our goal pace range for the layout of the course on a mile to mile basisl.  For example if my goal pace range is 6:00 to 6:03 per mile pace, but the 10^th mile is significantly uphill I will need to adjust the goal pace expectation for that mile accordingly.  In this case the appropriate goal pace for the 10^th mile may be 6:15-6:18.   

Weather Adjustments:  We also need to take into account the weather conditions for the race and how they differ from recent workouts and races we are using to judge our goal pace.  We should consider the temperature, humidity levels and wind strength and direction.   

Field:  We should take a look at the size and strength of the field we are racing against so that we know how crowded it will be where our goal pace is.  Will we be by ourselves or in the middle of a pack?  Very crowded conditions may cause us not to be able to run tangents and have to weave around runners, and this may slow the goal race pace we can expect to run.

Fueling:   Lastly we should understand what fueling options will be available to us during the race and decide if this matches up with our desired fueling strategy, and if not we may need to make minor pacing expectation changes.

Summary:  Once we have gone through these steps we should have a solid goal pace range that we apply to our race strategy talked about above.

Race Frequency

I believe it is a good idea to find a good balance between training and racing during our training cycles.  We want to ensure enough training time to work through progression in fitness between our races.  But we also want to race on a regular basis to measure and cement the gains we have made in fitness, and to stay familiar with executing our racing strategy and giving all out race level efforts. 

For longer distance runners, who focus on the 15k to marathon distance, I recommend racing once every 4 to 6 weeks, with 2 to 3 goal races per year. 

Summary

There you have it, how I believe we should go about racing in order to achieve our best and most consistent results.  This should take much of the guess work out of race strategies, and the more variable we can eliminate on race day the better and more consistently we are likely to perform. 

Strength Training For Marathoners & Half Marathoners

Aspring Marathoner Alana Hadley

 

As I have stated before, I am a firm believer that a static training program is eventually an obsolete program.  So while some basic principles (such as the 4 tenets of my training philosophy outlined on the www.elitemarathoning.com website and disucssed on this blog) are unchanging, our understanding of them, interpretation of them, and experience in using them in various situations continues to grow, and as such our programs need to continually be refined to accommodate this expanded learning and thinking.  By doing this, our training programs stay current and on the leading edge of improvements in the sport. 

So in tune with that belief, I am refining and more clearly defining and explaining my beliefs and practices in regard to strength training for marathoners and half marathoners.  There are not major deviations here from what I have advocated previously, but rather simply some small but beneficial additions and a better explanation of the program and why I recommend this approach to strength training.   

As with all elements of training, we should start by clearly defining what we are trying to accomplish. For marathon and half marathon runners I believe that strength training should have 4 purposes:

1) Reduce the risk of injury while training and racing

2) Enhance or improve our running form

3) Increase our stride power to weight ratio

4) Recruit new muscle fibers to the running motion

I believe that the most effective way to accomplish these objectives is to strengthen the muscles we use in the proper running form in the same ways (motions) we use them in running. By doing this we are sure to strengthen ancillary muscles and opposing muscles in proper proportion to the main muscle groups, specifically for the act of running. 

In order to accomplish this we need to break down the running stride and look at in 3 major sections. The first section is the A – Motion in which the upper lead leg drives up and forward, as the opposite arm swings back in counter balance. The second section is the B – Motion in which the lower portion of the lead leg extends out and reaches (paws) towards the ground. The third section is the C – Motion in which leg contracts (hamstring) as the foot is on the ground, driving the body forward and then continues contracting to raise the lower leg to a tucked position under the body, as the opposite arm swings forward in counterbalance.  

 In order to accomplish our 4 stated purposes of strength training, we need to focus on finding ways to enhance the power and efficiency of these 3 motions of the running stride.  

I seek to do this through a combination of a drill & strength circuit, a core circuit and supplemental exercises. The drill & strength circuit is designed to strengthen the lower body (legs, hips and glutes) components of the running motion. The core circuit is designed to strengthen the torso and upper body components of the running motion and its ability to stabilize and support proper running form. And supplemental exercises to address any areas of excessive weakness or mis-function what needs extra work to correct and/or strengthen.  

Let’s take a more detailed look at each: 

The Drill & Strength Circuit

8 primary exercises + any supplemental exercises needed
The primary exercises utilize the 3 motions of the running stride

Exercise #1: A – Drill (High Knees)

Strengthens the muscles responsible for the first portion of the running motion where the thigh of the lead leg is raised.
Primary Muscles: Hip Flexors, Quadriceps
How Performed: Mimicking but exaggerating the first portion of the running form the thigh is repeatedly and quickly brought up until it is parallel to ground and perpendicular with the body.
Variations: Easy – Walking; Medium – Skipping; Hard – Quick Run
Duration: 20-50 meters
Sets: 2-3 sets

Exercise #2: B – Drill (Paw or B Skips)

Strengthens the muscles responsible for the second portion of the running motion where the lower leg is extended forward and driven down towards the ground.
Primary Muscles: Quadriceps, Hamstrings
How Performed: Mimicking but exaggerating the second portion of the running form the runner extends the lower leg forward (quadriceps) from position A (high knee) and drives the leg back towards the ground and body (hamstring) to propel the body forward.
Variations: Easy – Walking; Medium – Slow Skip; Hard – Quick Skip
Duration: 20-50 meters
Sets: 2-3 sets

Exercise #3: C – Drill (Back Kicks)

Strengthens the muscles responsible for the third portion of the running motion where the hamstring continue to contract to pull the runner forward and pulls the foot/leg back under the buttocks in position to return to motion A.
Primary Muscles: Hamstrings
How Performed: Mimicking but exaggerating the third portion of the running motion the foot and lower leg is quickly brought up from the ground to a tuck position under the buttocks (butt strike is not necessary).
Variations: Easy – Walking; Medium – Slow Run; Hard – Quick Run
Duration: 20-50 meters
Sets: 2-3 sets

Exercise #4: Walking Lunges

Strengthens the muscles used in the second portion (B motion) of the running motion.
Primary Muscles: Quadriceps, Hamstrings, Gluteus Maximus
How Performed: start from a standing position with feet shoulder width apart, take a step forward, lowering your hips so that your lead thigh is parallel to the ground and your knees are bent at 90 degree angle. (Do not let knee extend forward past the lead foot). Then pull yourself forward until you are standing again at the position of your lead foot. Repeat with opposite leg leading.
Variations: the longer the step forward the greater the glute muscles are worked and the more the iliopsoas and rectus femoris muscles are stretched. Beginners may need to start with shorter strides and less than a 90 degree knee bend (but being careful not to let the lead knee extend past the lead foot).
Duration: 10-25 meters
Sets: 2-3 sets

Exercise #5: Cone Hops

Strengthens the muscles used in the third portion (C motion) of the running motion.
Primary Muscles: Hamstrings, Gluteus Maximus, Quadriceps, Gastrocnemius (calves)
How Performed: starting 12-18 inches behind the first of a series of cones, set roughly 1 meter apart (1 large stride), stand with feet parallel with each other about 6 inches apart, pushing off equally from both feel hop over the cone, drawing your heels up towards your buttock while in the air, and landing equally on both feet in your original position and repeat over the series of cones.
Variations: cones are not necessary, any small object may be used, or the exercise can be done without any objects at all. Shorter people should lessen the distance between cones and taller people may need to lengthen the distance between cones. The exercise can be increased in difficulty by adding more cones or increasing the height of the object jumped.
Duration: 10-25 meters (10-25 cones/hops)
Sets: 2-3 sets

Exercise #6: Diagonal Cone Hops

Strengthens the majority of the muscles primarily responsible for the second and third portions of the running motion with an emphasis on the adductors and abductors.
Primary Muscles: Adductors, Abductors, Quadriceps, Hamstrings, Gluteus Maximus, Gastrocnemius (calves)
How Performed: Using the cone course from the Cone Hops (Exercise #5), move every other cone out (perpendicular 1 meter). Stand with feet parallel with each other about 4-6 inches apart, and just behind the first cone. Pushing off the outer foot (foot furthest away from the next cone) hop at a 45% degree angle so that you land on the opposite foot just behind the next cone in a semi crouched position, with your full weight transferred over that foot, then push of that foot hop (in 45% degree angle) to the next cone landing on the opposite foot (weight fully transferred) and repeat.
Variations: cones are not necessary, any small object may be used, or the exercise can be done without any objects at all. Shorter people should lessen the distance between cones and taller people may need to lengthen the distance between cones. The exercise can be increased in difficulty by adding to the level of crouch the exercise if performed at (more crouch is harder and more up-right is easier). Additionally the emphasis on the adductors and abductors can be increased by increasing the angle of the leap so that movement if more lateral.
Duration: 10-24 meters (10-24 cones/hops)
Sets: 2-3 sets

Exercise #7: Box Step

Strengthens the majority of the muscles primarily responsible for the first portion (A position) of the running motion.
Primary Muscles: Quadriceps, Glutes, Hamstrings, Gastrocnemius (calves)
How Performed: Using a sturdy wood or metal box, bench or steps (no higher than knee height) stand facing the object about 6-18 inches away with good posture and feet shoulder width apart. Place one foot up onto the object with a roughly 90% angle at the knee and step up onto the object with the lead leg, immediately bring the other leg up in the same fashion until you are standing on the object. Repeat the pattern in reverse starting with the lead leg again. Repeat the desired number of repetitions with one leg leading and then switch and do the same number with the other leg leading.
Variations: You can increase the stress (work) on the hamstrings and glute muscles by increasing the distance you stand away from the object, and increase the stress on the quadriceps by moving closer to the object. Additionally the taller the object the greater the stress on the glute muscles. Reminder: not to use an object higher than knee level to avoid excessive strain on the knees.
Duration: 10-25 repeats (each leg)
Sets: 2-3 sets

Exercise #8: Turn-Over Strides

Strengthens the running muscles by using them in the running motion performed at a high percentage of maximum velocity and at a more rapid turn-over than normal.
Primary Muscles: all muscles used in running
How Performed: from a standing position start running and smoothly accelerate to 95%+ of maximum speed focusing on running tall, getting your knees up, running on the balls of your feet and having a quick stride turnover. We want to try and run at a stride rate of 200 strides per minute or more (normal running stride rate is usually 170-190 strides per minute). Focus on running fast without straining.
Note: This exercise can be incorporated into the end of an easy run if preferred.
Duration: 50 to 100 meters
Sets: 4-6 sets

The Core Circuit

4 primary exercises + any supplemental exercises needed
The primary exercises utilize elements of the running motion.

Exercise #1: Push-ups
Great all-around upper body strengthening exercise.
Primary Muscles: Pectoralis Major, Triceps, Deltoids, Biceps, Latissimus Dorsi, Rectus Abdominis
How Performed: Laying in a prone position. Arms bent with your hands slightly wider than shoulder width apart (at shoulder level) and your elbows near your sides. Keeping your body straight/stiff, and press up straightening your arms, so that your body is in a straight line with your toes and hands only in contact with the ground. Then bending your elbows down towards your sides, lower your body (still stiff in a straight line until your chest is with-in 1 inch of the ground and then push back up. Emphasis is on a slow controlled motion and keeping your body in a straight plane.
Note: We bend our elbows down towards our side rather than outward away from the body in order to simulate the swing of the arms in the running motion and strengthen them in that plane.
Variations: if unable to do 10 repetitions using proper form, do this exercise from your knees as the lower point of contact with the ground rather than your feet, until strong enough to move to the harder positioning described.
Repetitions: 10-30
Sets: 1-2 sets

Exercise #2: Bicycle Crunches

This is an excellent abdominal exercise done in a position that mimics the running form.
Primary Muscles: Rectus Abdominals, External Oblique’s
How Performed: Starting from a position laying straight on back with your hands loosely interlocked behind your head, contract your abdominal muscles raising your upper body and slightly twisting inward your right elbow and bending and rising your left knee until the two touch above your abdominal region. Slowly return to the original position and repeat the motion this time with the left elbow and right knee.
Note: This motion, raising of one knee and swinging of the opposite arm mimics the running motion, thereby strengthening the abdominals and oblique’s how we use them in running.
Variations: if the runner is not able to perform this exercise with proper form, they may need to begin with a standard sit-up or crunch and work up to this motion.
Repetitions: 20-50
Sets: 1-2 sets

Exercise #3: Prone Alternate Arm-Leg Raises

This is an excellent lower back and glute exercises that mimics the running movement.
Primary Muscles: Erector Spinae, Gluteus Maximus
How Performed: Laying prone on the ground with the arms extended overhead and the legs extended straight down, keep the body in a rigid straight line. Simultaneously slowly raise the right arm and left leg (keeping both straight) up 4-6 inches off the ground and then slowly return them to the ground. Then repeat the motion with the left arm and right leg. Repeat the motion
Note: This motion, movement of one leg and opposite arm mimics the running motion, thereby strengthening the muscles how we use them in running.
Variations: this exercise can also be performed on large Physioball using one leg and one arm (the ones not being elevated) for balance touching the floor lightly.
Repetitions: 10-25
Sets: 1-2 sets

Exercise #4: Dynamic Plank

The plank hold is an excellent stabilizing exercise for the whole core region, to which we add some dynamic leg movement.
Primary Muscles: Abdominals and all the stabilizing muscles of the core
How Performed: Get on all fours (on your hands and knees). Place your forearms flat on the mat (clasp hands together to create an upside down V-shape). Your elbows should be directly below your shoulders. Now straighten your knees and get onto your toes. Only your toes and forearms should be touching the floor. Aim for a straight line between your neck and ankles. Raise one foot slowly (while keeping the leg straight) 4-6 inches off the floor and then back down then raise the other foot and repeat back and forth.
Note: This exercise is an isometric exercise to strengthen the core muscles of the body so they can better keep us in alignment when running, but we add the dynamic element of the leg raises to keep the hip flexors engaged in motion as this is how we will use them in running.
Repetitions: 30-60 seconds
Sets: 1-2 sets

Additional Exercises

These are some of the most common (but clearly not an exhaustive listing) of the additional exercises I use with certain athletes. Any of these exercises can be added to either the Drill & Strength Circuit or the Core Circuit, in order to give any weak or problem areas the extra work they may need.

Exercise A: Barefoot Jog/Strides

This is designed to engage and strengthen the muscles of the feet.
Primary Muscles: all muscles of the feet
How Performed: Easy jog while barefooted (or in socks) on a soft surface (soccer or football field works well).
Variations: walking around during the day with minimalistic shoes that promote flexing and movement of the feet. Also doing moderate speed strides while barefoot can further strengthen the feet.
Duration: 500-1000 meters (on soft surface)
Sets: 1
Note: awakens and engages the muscles of the feet, often this can be added as a cool-down after a drill circuit or at the end of an easy run.

Exercise B: Lateral Lunges

Excellent exercise to strengthen the adductors muscles as well as the glutes.
Primary Muscles: Adductors, abductors, glutes, quadriceps and hamstrings.
How Performed. Starting in a standing position with feet should width apart. The runner takes a lateral step sideways (foot pointing forward) with one leg, gradually transferring the weight to that leg in a squatting position until the knee is bent at a 90 degree angle (with the knee over the foot and never ahead of the foot). Then slowly pushes themselves back up to the original position in a controlled manner. All repetition are completed on one side and then the other leg is used to perform the same number of repetitions.
Variations: hold hand weights or a wearing a weight vest can make this exercise harder.
Repetitions: 10-25 each leg
Sets: 1-2 sets

Exercise C: Single/Double Leg Bridges

Excellent exercise to strengthen the upper hamstrings, lower glute muscles and certain adductors.
Primary Muscles: Gluteus Maximus, iliopsoas, sartorius, quadriceps. Your hip adductors, including the pectineus, adductor longus and adductor brevis.
How Performed: Lay flat on your back, arms down by your side, and with your knees bent so your feet are flat on the ground. Raise your lower left leg until your leg is straight out, then pushing up with the right leg bridge your hips/torso upwards and then back down. Repeat until desired number of repetitions with one leg then switch with the other leg.
Variations: If needed to start with, a two leg version can be done to make it easier.
Notes: Do not stop or pause significantly, but continue movement to make this a dynamic exercise.
Repetitions: 10-25
Sets: 1-2 sets

Exercise D: Calf Raises

Excellent exercise to strengthen the calf muscles of the lower leg.
Primary Muscles: Gastrocnemius, Soleus, Tibialis Anterior, Peroneus Brevis
How Performed: Stand with the your feet even with each other several inches apart and with balls of your feet on a sturdy step, block or platform, and the heels of your feet hanging off the edge. Press upward with your calf muscles to raise your heels so only your toes are on the platform, then slowly lower your heels down past the level of the platform until you feel a full stretch of the calf muscles and then repeat the motion. Repeat until desired number of repetitions is reached.
Variations: You can angle your feet slightly inward or outward to work different calf muscles more heavily.
Notes: Do not stop or pause significantly, but continue movement to make this a dynamic exercise.
Repetitions: 10-25
Sets: 1-2 sets

Exercise E: Squats

Excellent exercise to strengthen the quadriceps and glute muscles.
Primary Muscles: Quadriceps, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
How Performed: Standing up straight with your feet should width apart and splayed slightly, then begin to bend at hips, lowering push back the rear, until your knees are bent at a 90 degree angle and your knees are directly over (never ahead of) your feet. Then slowly push back up to original position.
Variations: You can add hand weights, medicine ball or a barbell to add weight and make this exercise more difficult.
Notes: Do not stop or pause significantly, but continue movement to make this a dynamic exercise.
Repetitions: 10-20
Sets: 1-2 sets

Exercise F: Karaoke Drill

Excellent high energy footwork drill to work the adductors and abductors as well as improve footwork and coordination.
Primary Muscles: Adductors and Abductors
How Performed: Turn your body so your right shoulder faces the target (or direction you want to run). Your head and chest should be perpendicular or at a 90-degree angle to the direction you wish to run. Moving quickly but under control, cross your left leg over your right and move forward, swiveling your hips as you go. Then, stride with your right leg toward the target but behind the left leg. You should be back to your original position. Then cross your left leg behind the right and continue to move toward the target. All the while, your head, upper body and arms continue to point perpendicular to the target and do not swivel or turn toward the target. Rather, it is the hips and legs that move and do the work. Cross and uncross your legs as fast as you can in an attempt to go at the target
Variations: beginner – walking, intermediate – running, advanced – fast running.
Repetitions: 15-30 meters
Sets: 1-2 sets


Time/Effort Considerations
The amount of time, effort and resources we put into strength training needs to be kept in proportion to its importance. That is to say that it is very important to our success but it is ancillary to our optimal running workouts and schedule. If there is a real time or effort constraint where either a running workout or strength training circuit can be performed but not both, I will always advise the runner to do the running workout. The only exception to that would be in the case of injury rehab or significant weakness is present which would elevate the need of the rehab/prehab strength work.  But under normal circumstances, strength work is ancillary to running workouts in our training programs.

To help satisfy the time and effort constraints we all have, especially when putting in the mileage required for racing these longer distances, I have designed as clean and concise of a strength circuit as I could while still fully satisfying the 4 goals of our strength training.  All of the exercises are relatively simple and easy to learn and master, are able to be done solo or in a group, and are free of the need of any equipment (except common cones and a bench, box or step), which saves the need for travel to or membership in a gym.  Additionally these circuits are relatively short in duration, with the strength & drill circuit usually lasting 20-40 minutes (depending on the number of sets and supplemental exercises done) and the core circuit usually taking just 5 to 10 minutes to perform.


Strength Workout Frequency
How frequently we do the strength & drill circuit and the core circuit in our training program will depend on the length of base unit and type of micro-cycle structure we are using. In a typical 3 day training base unit (Hard-Easy-Easy), I recommend getting 1 strength & drill circuit and 1-2 core circuits. In an average training week, I would suggest averaging 2 strength & drill circuits and 4 core circuits (each with any supplemental exercises as needed). In particularly hard periods of training this frequency can be reduced as needed.

One of the additional benefits of having these strength routines as part of our training program is it gives us another lever on which we can pull to help perk-up our legs or taper when the time is appropriate. For example, if I have a runner you regualry does 2 strength & drill circuits per week in training, when we get to a week of a important race, I can drop the strength & drill circuit and I immediately see a pick-up in their legs from the extra rest, before I even reduce other running workouts or mileage. It becomes another useful tool in my taper toolbox.

Progressions In Strength Training
Within the framework for the exercises I listed above, there is significant room for progressions to be built into our strength training program, in terms of number of reps or length/duration of exercises performed and the number of sets performed.

In general, I recommend a building up of reps/length and/or number of sets during the Fundamental Phase of the training cycle where we are working on all around fitness and progression. And then a maintenance or reduced level of strength work during the Specific Phase of the training cycle were we are focusing our efforts more on sharpening our race specific fitness levels.

Videos
I am in the process of filming and editing demonstration and instructional videos of each exercise listed above, and hope to have these added to the www.EliteMarathoning.com website within the next week or two.

In the mean-time I am leaving some of the older video clips I had on the site originally, for those who are using them as reference tools.

Long Run Fueling: In Marathon Training

 

How we fuel during our long runs is an important aspect in our marathon training that can have a significant impact on our performance on race day.   Fueling, for the purpose of this blog, is what fluids, solids or gels we consume during our run. 

I arrived at my methodology for fueling like I do most everything in my training philosophy, through a combination of understanding the science and physiology behind it, and real world experience of how it works and feels in the actual application of it.

In MPR training programs we have 3 types of long runs:  easy pace long runs, steady state long runs, and fast finish long runs.   First let me tell you how I recommend handling fueling on each of these long runs, and then I’ll tell you why and how it all works together to enhance our race day performance.

Easy Pace Long Run:  As the name suggests these are long runs done at an easy, conversational pace.  During these long runs I recommend not consuming any calories, instead consume water only (ideally 3-6 oz. every 20-25 minutes), with electrolyte replacement tablets/capsules optional during some (but not all) of the water stations.  I definitely recommend including at least some electrolytes in the warmer weather. 

Steady State Long Run:  These are long runs done at a pace roughly mid-way between easy pace and aerobic threshold pace (usually 5-10% slower than AT).  On these runs I recommend practicing fueling as you would in a race.  3-6 oz. (2-3 swallows) of watered down sports drink every 20-25 minutes, and a higher calorie drink/gel/solid once every 40-60 minutes.

Fast Finish Long Run:  These are long runs in which the first 70-80% are done at an easy pace and the last 20-30% are done at or close to aerobic threshold pace.   On these runs I recommend taking water only during the easy pace portion of the run, and then just before accelerating to AT pace switch over to sports drink/gels/solids as you would in a race for the fast section of the run.

Ok, so how do these recommendations help prepare us for race day.

On the easy pace long runs without calories, we are significantly depleting our glycogen supplies (our body’s preferred source), which cause us to have a burn a higher percentage of alternative fuel (fat mainly), the longer we run.  This has 2 desired effects, our body responds to this glycogen depletion by increasing the amount of glycogen it stores in the future.  Additionally, it helps the body become more efficient at (or at least more use to) burning higher percentages of fat for energy when it needs to.  So on these easy runs, we are building up our glycogen storage tanks, and improving our efficiency in low glycogen situations, both critical for race day performance in the marathon.  We don’t take in calories on these runs for 2 reasons: the intake of calories during the run tends to mute the body’s response to glycogen depletion, causing it not to increase the storage as significantly; and with a consistent intake in glycogen/calories, the body burns less fat as a fuel source, reducing our body’s chance to learn to operate more efficiently at higher fat burn rates.  But we do take in water on easy pace long runs to get the body use to absorbing fluids on a regular basis while running. 

Note: Be careful on these easy paced long runs with no calories, we want to deplete our glycogen supplies significantly but we never want to actually bonk in training.

On steady state long runs we practice our race day fueling routines.  We do this because we need to get our body use to and efficient at partially replacing its glycogen and fluid loss while on the run as that is what we will require of it on race day.  Our steady state long runs are a near perfect place to practice this because the paces we are running at are only moderately (5-10%) slower than race pace, allowing our body’s to learn to handle fueling at quicker paces.

Our fast finish long runs then become a combination of fueling strategies.  We take in water only (electrolytes optional) during the easy pace section of the run to enhance the depletion of our glycogen supplies, which allows us to practice running at race pace (or near it) in the fast finish section in a somewhat depleted state, while practicing our race day fueling at race pace during that section of the run. 

So now you can probably see how all of this begins to come together to help us out on race day.  We go into the race with a larger glycogen storage tank from our work on our easy pace long runs, and we are adept at partially replacing some of our fluids and glycogen during the race through our work on our steady state and fast finish long runs.  This combination a bigger storage tank and ability to partially replace energy puts us in the best possible position for having the most glycogen to utilize in the race.  The more glycogen we have to utilize, the higher burn rates we can maintain, which equals the faster the pace we can run at in the race.  When we combine that with other aspects of our training which improves our efficiency (calorie usage) at race pace, we have the makings for a best possible race day performance.

For marathon runners who are in a training cycle focused on a shorter distance (10k-HM), I still utilize these fueling strategies on our long runs, so that when they transition into a marathon focused cycle later on they are already comfortable with these strategies and their body more advanced in its associated adaptations.

It is also important to note that it is critical to refuel quickly after long runs of all types.  The better and quicker (to some extent) we refuel after our long runs the quicker our bodies will recover from the run.  Significant fluids and calories need to be ingested within the first 30-45 minutes after a long run and it’s recommended to have a balanced meal, if possible, within the first 2 hours after a long run. 

Before long runs, I recommend in-taking some moderate amount of calories, usually 45 minutes or more before the start of the run.  If doing your long run first thing in the morning, this may mean something light when you first wake-up.