Use Proper Stress and Rest To Achieve Your Maximum Potential

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“Strength and growth come only through continuous effort and struggle”

I will add to this quote proper recovery.

Recently, I have been reading Peak Performance by Brad Stulberg and (running coach) Steve Magness. It’s a book I highly recommend. As an 18-year old Steve Magness competed against several Olympians in the mile in an event called the Prefontaine Classic in Oregon. This was quite remarkable considering that Magness was competing against such high caliber runners at such a young age. He did not win that day, but he still ran the mile in 4:01. Unfortunately for Magness, his running career plateaued that day and he was never able to run a faster mile. Magness attributes this to an improperly designed training regimen that did not incorporate proper stress and recovery; especially recovery. For his training, Magness would run 9 miles in the morning, go to school, lift weights, and then run 9 miles again in the evening, and he would do this every day. Magness shared that he experienced burned out and his running career ended soon after.

However, we get to benefit from Magness’ experience. Yes, I realize that we are not elite runners like Magness, however if we don’t train and recover properly we will plateau, as well, and not achieve our maximum performance.

Proper training includes providing the proper stress to our body, based on our health, fitness, running history, age, goals, and injury history. We need to include some runs that are challenging, but still doable. Our training program should progressively build our endurance and speed, and then include race-pace specific training for our event. We also need to recover properly during our training. This might include a run at snail’s pace. Or, this could be a day off from running, in which we incorporate supportive low- to moderate-intensity cross-training. Massage/stretching, diet, and sleep are also important components of recovery.

As far as the importance of recovery, Deena Kastor, U.S. women’s record holder in the marathon, as well as one of the stars of Spirit of the Marathon, says, “During a workout you’re breaking down soft tissue and really stressing your body. How you treat yourself in between workouts is where you make gains and acquire the strength to attack the next one.” Kastor realized early on in her running career that simply working hard wouldn’t do. Deena follows up intense training runs with significantly easier recovery runs. She also sleeps 10-12 hours per night, has a meticulous approach to diet, and has weekly massage and daily stretching sessions.

The best marathoners in the world, the Kenyans, also appreciate the benefits of recovery and will alternate between very hard training days and very easy (snail pace) days. Research studies have shown this approach to be effective in other sports as well, including Nordic skiing, in which Olympic Norwegian skiers will walk uphill at a snail’s pace on easy training or recovery days.

Several years ago, a friend of mine was using a popular training program to prepare for his first marathon. The program instructed him to run a “practice marathon” during training about a month before his actual marathon. My friend followed the program and actually had a decent time during his “practice marathon”. However, his actual marathon was over 30 minutes slower. Basically, it took my friend a significant amount of time to recover from his “practice marathon” and so he lost fitness before his actual marathon. Plus, it takes a significant amount of time to recover psychologically from the demands of a marathon, typically much longer than it takes to physically recover. My friend wasn’t properly recovered for his actual marathon and his performance suffered as a result.

You need to give your body the time and space to adapt to the training stress. Rest supports growth and adaptation, which can help make you a stronger and faster runner, and can be as productive and sometimes more productive than an additional workout. Rest, although typically viewed as passive, is an active process which allows for physical and psychological growth. I know for myself that I feel much stronger and fresher after a day or two of rest, and I’m sure you feel the same way.

Also, consider that if you are constantly stressing your body with long runs and other intense workouts, not only do you not provide the time and space for physical and psychological growth, you also put yourself at risk for overtraining and breaking your body down, while significantly increasing your risk of injury. For example, a neighbor of mine used to run a marathon almost every month. Unfortunately, this took a significant toll on her body and I would see her barely shuffling along during her training runs. Her training and recovery were not optimized, and as a result she was not able to achieve her peak performance. Instead, she was in a constantly overtrained state and was constantly injured.

So, make supportive recovery an important component of your training to help you reach your maximum potential.

Please let me know if you have any questions, or if I can be of help in any way.

If you have any questions or comments, please leave them below. We would love to hear from you!

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Your friend and coach,

Brian

References

Peak Performance. Brad Stulberg and Steve Magness. Rodale, Inc. New York, 2017.

What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform. 2010 Sep;5(3):276-91. Seiler S.

Is It Okay To Run With My Water Bottle or Phone in My Hand While I Run?: The Importance of Symmetry and Balance on Injury Prevention and Running Performance

“It is the harmony of the diverse parts, their symmetry, their happy balance; in a word it is all that introduces order, all that gives unity, that permits us to see clearly and to comprehend at once both the ensemble and the details.” – Henri Poincare

Today was my first day of marathon-specific training for the Montana Marathon in September, with my goal to break 3 hours. I ran ~6 miles and during this run (after ~12 minutes of running at an easy pace), I performed 40-60-second work bouts at ~5k pace or slightly faster and recovered with a slow jog for ~90 seconds between work bouts. After these work bouts, I ran for ~15 minutes at easy pace, and then performed 4 10-second hill sprints with a walk recovery between hill sprints, and then ran for ~10 minutes at an easy pace.

Immediately after my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Pushups on a stability ball (10 repetitions)
  • Monster walks side-to-side and forward and backward (15 repetitions on each side and in each direction)
  • Y, T, I, and W (10 repetitions for each position)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~45 seconds)
  • Side planks (~40 seconds)
  • Supine planks (~30 seconds)
  • Glute bridge hip lifts (10 repetitions + hold for 30 seconds after last repetition)
  • Quadrupeds (15 repetitions on each side)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)

After performing these exercises, I performed foam and lacrosse/softball rolling on muscles that are commonly tight for me.

During this run, I focused on running form and thought about the importance of symmetry when running. This reminded me of a recent session I had with a runner I coach.

To help minimize the risk of injury and optimize running performance, it is important to be as symmetrical with running form as possible. There are several aspects factors which can contribute to lack of symmetry which runners can control. This includes arm swing, muscle imbalances/weaknesses, and flexibility issues. Lack of symmetry can increase the risk of certain injuries such as IT band syndrome, as well as other common injuries that occur at the ankle, knee, and hip joint.

You should be incorporating arm swing, if you aren’t already, and the range of motion for arm swing should be from the top of the hips to the nipple line (“hip-to-nip”). Both arms should swing through this same range. This can be an issue for those who are holding an object in one hand, such as a water bottle or phone. Therefore, you should not hold an object in one hand and instead, use a fuel belt or some other holder for water, phones, fuel, keys, etc.

Drill for Symmetric Arm Swing

To help be symmetrical with arm swing, I recommend the following drill. You can perform this at any time, although I feel the best time to perform this drill is during your dynamic warmup. Here is the drill:

  • Stand in front of a full length mirror
  • Bend at the elbow so there is slightly less than a 90 degree angle formed by the forearm and upper arm
  • Alternate swinging your arms from “hip-to-nip” at a vigorous pace
  • Continue for 30-60 seconds
  • Your hands should be lightly cupped with thumb gently resting on the index finger
  • Be sure that neither hand crosses the midline of the body

If you haven’t done so already, I recommend that you have your running form and your muscular strength and range of motion assessed at the ankle, knee, hip, shoulder joints for any muscle imbalances/weaknesses and flexibility issues that can lead to a lack of symmetry.

Muscle weaknesses/imbalances can also negatively affect symmetry while you run. It is common for runners to be stronger (dominant) on one side; often the right side. Therefore, it is important to perform strengthening and mobility exercises to address any muscle imbalances/weaknesses that can cause a lack of symmetry. The exercises you perform should include unilateral exercises, which would be performed by one side of the body. One great unilateral exercise that I recommend all runners perform, especially early on in their training, is clamshells.

Clamshells

  • Lie on your side with your torso and pelvis both perpendicular to the ground
  • Straighten the spine
  • Slowly lift the belly up off the floor to create a stable core position
  • Squeeze your glutes tight like you have a quarter stuck between your butt cheeks
  • With your feet resting on each other, lift only the knee up until it’s level with the hip
  • Lower the knee down keeping the glute contracted the entire time
  • Start by performing 8-10 repetitions on each side, and over time gradually increase the number of repetitions until you can perform 20 on each side with proper form

If you haven’t already done so, go to the welcome page on Denver Running Coach (www.denverrunningcoach) to receive videos on strengthening exercises, including clamshells, as well as ways to improve flexibility and mobility for any muscles that are tight and have limited range of motion.

Although perfect symmetry is most likely impossible to attain, we should strive to be as symmetric as we can while we run. This will help make us a more efficient, and thus faster runner, while helping us minimize the risk of injury.

Please let me know if you have any questions, or if I can be of help in any way.

Your friend and coach,

Brian

Marathon Training 2019 Day 69: Train Like An Athlete, Not Just a Runner, or Risk Not Achieving Your Running Goals in 2019

March 29 2019 Snowshoeing in RMNP on KJs bday

 

 

 

 

 

Today I ran ~10 miles at a comfortable pace and included 4 x 8-second hill sprints towards the end of this run with full recovery in between hill sprints.

Immediately after my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~60 seconds for each leg)
  • Pushups on a stability ball (10 repetitions)
  • Monster walks side-to-side and forward and backward (15 repetitions on each side and in each direction)
  • Y, T, I, and W (10 repetitions for each position)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~45 seconds)
  • Side planks (~40 seconds)
  • Supine planks (~30 seconds)
  • Glute bridge hip lifts (10 repetitions + hold for 30 seconds after last repetition)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)
  • Bounced on stability ball with smaller ball in between knees (3 minutes)

After these exercises I did active isolate stretching for the calf muscles and ball rolling for the calf muscles and plantar fascia.

While I was performing my ten mile run, I was thinking about the importance of training like an athlete, not just a runner. Running is a repetitive exercise performed primarily in one plane of motion, the sagittal, or front-to-back, plane. However, it is important to be able to stabilize motion in the other two planes of motion, the frontal, or side-to-side, plane, and the transverse, or rotational, plane. In fact, lack of stability, mobility, and strength in these planes leads to many of the common injuries experienced by runners, including IT band syndrome, plantar fasciitis, and issues of the knee and ankles. Therefore, runners need to train like athletes and improve stability, mobility, and stregnth in all three planes of motion. Thus, I have included exercises in the fitness training program for this. If you have not received the fitness training program, you can access this by opting in on the Welcome Page, under “Subscribe to My Newsletter.” Such exercises would include monster walks from side-to-side (frontal plane exercise) and forwards and backwards (transverse plane exercise).

You can also improve stability, mobility, and strength in the frontal and transverse planes of motion through certan modes of cross-training. One of my neighbors is a very fast runner and I see him running with his young daughter from time-to-time. Last week I saw her rollerblading, which is going to help her build stability, mobility, and strength in the frontal plane. She’s going to be a great athlete and runner!  Cross-country skiing is another great cross-training activity that will similarly be beneficial in the frontal plane. For this, and other reasons, I like to include cross-country skiing for some of my cross-training workouts. Other forms of cross-training can also be beneficial for improving stability, mobility, and stregnth, so I recommend including some variety in the modes of cross-training that you perform. My wife’s birthday was this past Friday, and we sprent a couple of days snowshoeing in Rocky Mountain National Park. Snowshoeing is another great mode of cross-training. I have continued to feel the effects of those workouts in my glutes, which is also going to help me have more power in my running stride, and thus be a better athlete and runner.

So, embrace being an athlete and not just a runner, to improve your chances of achieving your running goals for 2019.

Please let me know if you have any questions, or if I can be of help in any way.

Your friend and coach,

Brian

Marathon Training 2019 Day 62: Embrace Hill Running, Benefits and Techniques

March 20 Moonset on Equinox

March 21 moonset small version

 

 

 

 

 

 

“Hills. We love them. We hate them. They make us strong. They make us weak. Today I chose to embrace hills.” – Hal Higdon

Belated Happy Equinox and welcome to Spring! I’m so happy that spring, my favorite season, is here.  On the equinox and the day after the equinox, there were some beautiful moonsets over the mountains. I tried to capture these during my morning runs.

In this post I want to discuss hill running a bit. As I near the end of my fitness training portion of my marathon training, I incorporated some hills on my ~8.5 mile long run today. I also performed 4 x 8-second hill sprints towards the end of this run.

Immediately after my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~60 seconds for each leg)
  • Pushups on a stability ball (10 repetitions)
  • Monster walks side-to-side and forward and backward (15 repetitions on each side and in each direction)
  • Y, T, I, and W (10 repetitions for each position)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~45 seconds)
  • Side planks (~40 seconds)
  • Supine planks (~30 seconds)
  • Double leg hip bridges (10 repetitions + hold for 30 seconds after last repetition)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

After performing these exercises, I did one-minute static stretches for the calf muscles and lots of softball rolling for the calf muscles and plantar fascia!

Recommendations:

It is helpful to incorporate hills on some of your long runs. This will help you build strength in your legs to improve your strength and speed, as well as help you improve your running economy (efficiency) and help you minimize the risk of injury.

Tip of the Day:

Running on hills can be beneficial for building strength and power in the legs, as well as improving running economy (efficiency), which can be transferred into improving running speed. This leg strengthening can also be beneficial for minimizing risk of injury.

When running uphill, lean slightly forward from the ankles, shorten your stride, and increase your arm swing speed. Keep your back straight, so that you’re not bending from waist. Also, keep your head and neck in alignment with your back. Look at least a few feet in front of you, instead of looking straight down at the ground, even if you are running on trails. Don’t dip you chin down. These will all help you keep your airways open, so you can maintain normal breathing.

Unless you are performing hill sprints (previous post), hill repeats (future post), Fartlek or a paced run, such as a threshold pace run, you should not push too hard when climbing hills, and try to stay as relaxed as possible. Keep steady rhythmic breathing, as best as possible. When you reach the top of the hill don’t push the pace and effort too hard on the other side, whether it is flat or downhill.

When descending, think of running downhill like downhill skiing, if you downhill ski. That is leaning slightly forward, instead of leaning back, like you might do if you were descending a hill on a road or mountain bike. You should land on your midfoot or lightly on your heel. You should take smaller steps, so that you have better control

When running downhill try not to push the pace too hard during training, unless you are performing downhill repeats. During training, you should never push the pace on downhill portions when running on the road or other hard surfaces, because this puts significant stress on your joints, particularly the knee. If you are performing downhill repeats, I recommend performing them on a trail or on grass. If you are performing a Fartlek run or threshold paced run, I recommend performing these runs on trails, grass, or shallow (not steep) downhill.

Please let me know if you have any questions, or if I can be of help in any way.

Embrace hill running. It will help make you a stronger and faster runner.

Your friend and coach,

Brian

Marathon Training 2019 Day 59: What Do You Do When You Feel An Injury Coming On

Rockburn Trail pic 1 small version“As with the butterfly, adversity is necessary to build character in people.” – Joseph B. Wirthlin

I’ve had a slight setback in my training. An old injury has creeped up again. I thought I was forever in the clear with this one, but it has creeped back in to my life. Over ten years ago I developed plantar fasciitis in both feet, which kept me out of running for nine months. Fortunately, I learned effective strategies to not only address this issue, but to keep it from significantly coming back, and as a result I have had my best times in the marathon since then.

However, earlier this week I noticed some soreness in my heels (one telltale sign of plantar fasciitis). This may be the result of muscle tightness from the hill sprints I have been performing and I may not have been doing enough to address this muscle tightness.

So, instead of pushing ahead with my running on Tuesday and Wednesday, I decided not to run, and I spent more time than I usually do focusing on the plantar fascia and calf muscles. This included lacrosse and softball rolling on the plantar fascia to break up scar tissue, one-minute static stretches (did not enjoy these!) for the calf muscles, lacrosse and softball rolling on the calf muscles, and eccentric single-leg calf raises.

Fortunately, by today the soreness I had been experiencing was gone. So, I decided to ease back into running. So, I did a very easy run with my friend Sam for ~4 miles. My feet felt fine during the run. Immediately after my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~60 seconds for each leg)
  • Prone planks (~45 seconds)
  • Side planks (~40 seconds)
  • Supine planks (~30 seconds)
  • Clamshells (20 repetitions on each side)
  • Quadrupeds (15 repetitions on each side)
  • Double leg hip bridges (10 repetitions + hold for 30 seconds after last repetition)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

After these exercises I did one-minute static stretches for the calf and hamstring muscles. Throughout the day I did lacrosse ball rolling on my plantar fascia. In the evening I did more rolling on the calf muscles.

Tip of the Day: If you experience an injury don’t try to push through. Address this injury as soon as possible. You might first try taking a couple days off from running to see if the situation improves. If it hasn’t improved by the third day, I recommend seeking the opinion of a qualified healthcare professional. If the situation improves ease back into your running. As I mentioned in a previous post, you should feel at least 85-90% well before you resume your running. For long runs and runs with speed or hill work, you should feel 100% well. If not, run 30-45 minutes easy (as long as you feel at least 85% well). You will most likely have to adjust your training plan as well. For example, I have a 12 mile run scheduled in three days, but instead will most likely do 5-6 miles at an easy pace. Nip injuries in the bud early, so that you can (hopefully) address them quickly and resume your training. Otherwise, the injury may become significantly worse and you may not be able to run for an extended period of time. Like what happened to me about ten years ago. Trust me that approach is not worth it!

Please let me know if you have any questions, or if I can be of help.

Don’t let injuries keep you from achieving your running goals this year.

Your friend and coach,

Brian

Marathon Training 2019 Day 33: What To Focus on When Performing Strides

“Focus on the things you can change and let go fo the things you can’t.”

Yesterday’s run was ~35 minutes and during this run I performed 4 x 20-second strides with ~90 second slow jog recovery. I performed these strides after running at an easy pace for ~20 minutes. After I finished this strides I completed my run at an easy pace. While performing these strides I focused on different aspects of running form, which is the subject of today’s Tip of the Day. For my first stride I focused on running tall, for the second arm swing, for the third keeping hips open, and for the fourth increasing cadence.

Immediately after my run, I performed the following exercises:

  • Leg swings forward and back with straight leg and bent leg (10 repetitions for each leg)
  • Leg swings side-to-side with straight leg and bent leg (10 repetitions for each leg)
  • Single-leg stands (~45 seconds)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~40 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Glute bridge hip lifts (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 cycles)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balances (~30 seconds)

After these exercises I performed foam rolling for ~10 minutes.

Recommendation: For intermediate and advanced runners, I recommend incorporating strides in your training if you have completed at least 2-4 weeks of easy-paced running. For beginners and those who have taken a significant amount of time off from running (three months or more) you might want to wait until at least 8 weeks of easy-paced running before including strides.

Again, if you have not done so, you can receive a complementary fitness training program, which includes strides, by opting in on the Welcome page of Denver Running Coach. You will be given recommendations on when to incorporate them in your training, how many to perform, as well as duration of strides, and recovery interval.

Tip of the Day: To get the most benefit out of performing strides it is helpful to focus on different aspects of running form. You can focus on such things as “running tall” (http://www.denverrunningcoach.com/marathon-training-2019-day-8-run-tall-to-help-improve-running-form/), swinging hands from “hip-to-nip” (http://www.denverrunningcoach.com/marathon-training-2019-day-9-arm-swing-hip-to-nip-to-help-improve-running-performance/), keeping hips open by imaging knees as headlights you shine straight ahead (http://www.denverrunningcoach.com/marathon-training-2019-day-23-keep-hips-open-when-running-to-help-avoid-injury/), rhythmic nasal breathing (http://www.denverrunningcoach.com/marathon-training-2019-day-12-importance-of-nasal-and-rhythmic-breathing/), cadence (http://www.denverrunningcoach.com/marathon-training-2019-days-21-22-running-cadence-important-for-your-running-performance-and-for-avoiding-injury/), knee lift, looking ahead ~30-35 feet, and so on. For some strides you might want to focus on incorporating more than one of these. Over time these will automatically become part of your regularly running form when you are doing easy-pace running, and so on. As a result you will become a more efficient and faster runner, and reduce your risk of injury.

If you experience pain, especially in any joints while performing strides, stop immediately and seek help from a qualified healthcare professional. Strides should not cause pain.

Please let me know if you have any questions, or if I can help in any way.

Enjoy strides!

Your friend and coach,

Brian

Marathon Training 2019 Day 30: Hill Sprints: Great for Running Performance and Minimizing Injury-Risk

“When your desires are strong enough you will appear to possess superhuman powers to achieve.” – Napoleon Hill

This morning I incorporated two 8-second (2 x 8-second) hill sprints for the first time in my training for this year. I performed these towards the end of my run. In between hill sprints I walked back down the hill for my recovery. The hill had an incline of ~8% and I could definitely feel it in my legs! See the Recommendation and Tip of the Day sections for more information. I did an easy jog afterwards for about 5 minutes. The I performed the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~45 seconds for each leg)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
  • Prone planks (~40 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Y, T, I, and W (10 repetitions for each position)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

Then, I spent ~10 minutes with static stretching for the hamstrings and calves, and lacrosse ball rolling on the plantar fascia.

Recommendations: For intermediate and advanced runners, you might want to begin incorporating hill sprints in your training after 2-4 weeks of easy-paced running, depending on the amount of time you have taken off from running. For beginners and those who have taken a significant amount of time off from running (three months or more) you might want to wait until at least 8 weeks of easy-paced running before including hill sprints. I would perform only 1-2 x 8-second hill sprints for your first session with a walking recovery.

If you haven’t done so, I recommend opting in on the Welcome Page to receive a fitness training program, which includes hill sprints for some of the runs.

Tip of the Day: Hill sprints strengthen all of the running muscles, especially quadriceps, glutes, claves, making a runner much less prone to injury. Hill sprints are also beneficial in that they increase the power and efficiency of the stride, enabling a runner to cover more ground with each stride with less energy during races. Therefore, I recommend incorporating hill sprints into your training program. However, it is important to incorporate hill sprints in an appropriate and progressive way which allows for proper recovery. This includes allowing at least three days of recovery between hill sprint sessions.

For intermediate and advanced runners, I recommend performing hill sprints on a hill or treadmill with a 6-8% incline. For beginner runners, I recommend performing hill sprints on a hill or treadmill with a 4-6% incline. Do not jog back down the hill for recovery, walk instead. This will minimize the stress on your joints. Fully recover between hill sprints before performing the next one.

If you experience pain, especially in any joints while performing hill sprints, stop immediately and seek help from a qualified healthcare professional. Hill sprints should not cause pain.

Please let me know if you have any questions, or if I can be of help in any way.

Have fun with hill sprints!

Your friend and coach,

Brian

Reference:

  • Run Faster From 5k to Marathon. Brad Hudson and Matt Fitzgerald. Broadway Books: New York, 2008.

Marathon Training 2019 Day 24: To Lean or Not To Lean, Goldilocks Got It Right

February 7 2019 too cold for a run! small version“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” – Helen Keller

Brrr! With temperatures in the single digits this morning, Sam and I decided not to do our weekly run/hike. Instead, I walked my dog for about 30 minutes. Then I did the following stability, mobility, and strengthening exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Prone planks (~40 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Quadrupeds (15 repetitions on each side)
  • Double leg hip bridges (10 repetitions)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

After performing these exercises, I rolled my plantar fascia with a softball and did self-massage for the plantar fascia and calves.

Recommendation: Afterwards, I was thinking about the subject of today’s post and decided to give another tip related to running form. For some of your runs, I recommend focusing on leaning slightly forward from the ankles. As with the other tips I have given, I recommend focusing on this for about 20-30 seconds each mile.

If you haven’t done so, I recommend opting in on the Welcome Page to receive a fitness training program, which includes workouts similar to what I have been doing. This program also includes exercises to strengthen the core to help you maintain proper alignment with a slight forward lean.

Tip of the Day: There is benefit to having a slight forward lean when you run. One important benefit is that you take advantage of gravity to help pull you forward, thus conserving energy. A slight forward lean is an important aspect of Chi running. The lean needs to be from the ankles, not from the waist, hips, or somewhere else. With this slight forward lean your feet, hips, shoulders, and head should all be in alignment. If you are leaning from the hips and/or waist you will most likely be leaning too much and feel this in your lower back. You may also feel strain in the front of your knee. On the other hand, too little lean or leaning back can result in straining the shins, hamstrings, quadriceps, and calves. Therefore, in between is the best case, so you don’t feel strain and take advantage of gravity.

A drill that you can use to practice finding the proper amount of lean is rocking back and forth on your feet, and leaning just to the point of falling forward. Keep in mind that the lean will be slight.

Please let me know if you have any questions, or if I can be of help in any way.

Be your best self today.

Your friend and coach,

Brian

Marathon Training 2019 Day 23: Keep Hips Open When Running to Help Avoid Injury

“Failure will never overtake me if my determination to succeed is strong enough.” – Og Mandino

This morning’s run was chilly and foggy. I ran ~42 minutes. At various points during my run I focused on controlling with the hips and glutes to keep the hips and pelvis area open.  More on this in the Tip of the Day. After my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
  • Prone planks (~40 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Y, T, I, and W (10 repetitions for each position)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

Then, I spent ~10 minutes with static stretching for the hamstrings and calves, and lacrosse ball rolling on the plantar fascia.

Recommendations: At various points during your run focus on engaging the outer hips and glutes to keep your hips open. Try to do this for 20-30 seconds each mile. Over time you will automatically engage these muscles and have your hips open when you run.

If you haven’t done so, I recommend opting in on the Welcome Page to receive a fitness training program, which includes workouts similar to what I have been doing. This includes exercises to strengthen the glutes and outer hips to help you keep your hips open when you run.

Tip of the Day: One of the major causes of injuries in runners is not properly controlling movement while running, especially movement to the side when one foot is on the ground. Therefore, it can be extremely beneficial to focus more on controlling and minimizing movement with the outer hips and glutes to prevent the inward collapsing of the hips, knees, and ankles. For 20-30 seconds each mile, focus on keeping the hips open by using the outer hips and glute muscles. One of my physical therapists used to instruct me to focus on “wrapping the glutes around to the back”. That cue certainly works for me and hopefully it will work for you as well.

Please let me know if you have any questions, or if I can be of help in any way.

Be your best self today.

Your friend and coach,

Brian

Marathon Training 2019 Day 16: Consistency: One of the Keys To Achieving Your Running Goals

January 30 2019 cold morning run consistency“Success doesn’t come from what you do occasionally, it comes from what you do consistently.” – Marie Forleo

This morning my dog, Zadar, needed me to take him for a walk first thing after I woke up. So, I took him for about twenty minutes. It was another bitter cold morning and after we got done and got inside, I really did not want to go back out in the cold for today’s run! However, I remembered my goal, got my running clothes on, performed my dynamic warmup and headed out for ~32 minute run. As I was running, I was reminded of the importance of consistency with training for maximizing running performance and achieving running goals. So, today’s Tip of the Day addresses consistency. After my run, I performed the following mobility and strengthening exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
  • Prone planks (~40 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Y, T, I, and W (10 repetitions for each position)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

Then, I spent ~10 minutes with foam rolling and eccentric lengthening exercises.

Recommendation:

  • Beginners:
    • I recommend doing an easy walk for 25-30 minutes.
    • Also, perform the following mobility and strengthening exercises:
      • Leg swings forward and back with both straight and bent leg (5-10 repetitions of each for each leg)
      • Leg swings side-to-side with both straight and bent leg (5-10 repetitions of each for each leg)
      • Single-leg stand (~20-30 seconds for each leg)
      • Standard or knee-assisted pushups (8-10 repetitions)
      • Monster walks side-to-side and forward and back (done with or without a resistance band, 8-10 repetitions for each direction)
      • Prone planks (25-30 seconds)
      • Side planks (15-20 seconds)
      • Supine planks (15-20 seconds)
      • Clamshells (10-15 repetitions on each side)
      • Y, T, I, and W (5-8 repetitions for each position)
      • Double leg hip bridges (8-10 repetitions)
      • Quadrupeds (8-10 repetitions on each side)
      • Toe yoga (10 repetitions for each foot)
      • Fire hydrants (5-10 repetitions on each side)
      • Knee circles forward (5-10 repetitions for each leg)
      • Knee circles backward (5-10 repetitions for each leg)
      • Single-leg balance (~20-30 seconds for each leg)
    • In addition, I recommend foam rolling, static stretching, yoga poses, or active isolated stretching for at least 5-10 minutes
  • Intermediate/Advanced:
    • Dynamic warm-up.
    • Then, I recommend a 35-50 minute run at an easy pace, ideally in a primarily flat area.
    • After your run, perform the following mobility and strengthening exercises:
      • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
      • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
      • Single-leg stand (~20-30 seconds for each leg)
      • Pushups (10 repetitions)
      • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
      • Prone planks (~30-40 seconds)
      • Side planks (~20-25 seconds)
      • Supine planks (~15-20 seconds)
      • Clamshells (15-20 repetitions on each side)
      • Y, T, I, and W (8-10 repetitions for each position)
      • Double leg hip bridges (10 repetitions)
      • Quadrupeds (10-15 repetitions on each side)
      • Toe yoga (10 repetitions times for each foot)
      • Fire hydrants (10 repetitions on each side)
      • Knee circles forward (10 repetitions for each leg)
      • Knee circles backward (10 repetitions for each leg)
      • Single-leg balance (~20-30 seconds for each leg)
    • In addition, you should perform a cool-down that incorporates foam rolling, static stretching, yoga poses, or active isolated stretching for at least 10 minutes

Tip of the Day: Consistency is one of the keys to maximizing your running potential and achieving your running goals.  Make sure that you have your goals written out, so that you can see them every day to remind you of the importance of performing your scheduled run or cross-training, mobility and strengthening exercises, and cool-downs every day. All of these aspects are important. If you don’t have time to perform the mobility and strengthening exercises and/or cool-downs after your runs, make sure to schedule a time later in the day when you can perform them. If you don’t, you will miss out on some of the adaptations that help you maximize your running performance and you may increase your risk of injury. There are exceptions, such as if you develop an injury or are feeling pain and/or soreness, especially in a joint (in this case you may need to take a day or more off or cross-train), if you are sick, or fatigued. If you are injured, have pain or soreness, sick, or fatigued you may need to take one or more days off, so that you can recover and get back to your training sooner. If your schedule calls for a long run or interval or otherwise higher intensity run, and you are fatigued, you might still be able to perform a shorter, easy run. So, yes, there are circumstances which may cause you to miss one or more of your scheduled workouts, however, as best as possible, you will want to minimize these occurrences. Certainly, if sustain an injury, you will want to have this addressed as soon as possible, and meet with a qualified healthcare professional who can properly diagnose the injury and develop a treatment and recovery plan for you.

Please let me know if you have any questions, or if I can be of help in any way.

Be your best self today.

Your friend and coach,

Brian