Recently I was finishing up one of my long runs and started stretching. As I was stretching I overheard someone speaking with a friend of his about doing a marathon in the fall. I’m not into eavesdropping, but my ears perked up when he mentioned doing a marathon. She asked him what type of training program he was going to follow. His response was that he was basically going to “wing it”. Now there is a recipe for disaster!
So in this week’s blog I want to talk about the need for a plan to get to your running goals. Basically, you can’t just “wing it” if you want to be at your best on race day and avoid injuries.
Last time I mentioned setting realistic goals. This is your first step. Then you have to figure out how you are going to get there. Below are things you need to consider. For many of these I have just given some basic guidelines, which I will provide more detail on later either on this website or if you attend my workshops or if I work with you as a coach.
1. Proper shoes – If you are new to running or haven’t run in a while, I highly recommend getting fitted at a reputable running store. Make sure that the person who does your fitting is knowledgeable. You may want to ask running friends about this or you can ask the manager and/or owner of the store about shoe fitting. They should put you on a treadmill and videotape your stride as you run on the treadmill. They should be looking at how your foot strikes. They should also be finding out the type of arch you have (high, normal, flat). They should be measuring your foot length and width. When you do the fitting make sure you are wearing socks that you would run in. Also if you wear orthotics make sure you try on shoes with these. The salesperson should have you try on at least three pairs and at least two different brands. Walk around in these shoes and if possible see if you can run with them either on a treadmill in the store or better yet outside. It can be difficult to determine how comfortable the shoes will be while you are at the store, so make sure you find out about the store’s return policy. Also I would recommend getting a second pair, if not on that day, soon after. If you are really happy with that model pick up a second pair. Or you may want to go with another brand that you tried on which is similar. The problem with running shoes is that models don’t stay around for long. Running shoe manufacturers are constantly changing and discontinuing models. Sometimes the changes are beneficial; sometimes they are not.
2. Proper nutrition – Typically the recommendation for adults is approximately 55% of calories from carbohydrates, with almost all of these as complex carbohydrates (fruits, vegetables, and whole grains), approximately 25-30% of calories as fats, with less than 10% of calories from saturated fats, and 10-15% of calories from proteins. For runners and other endurance athletes the percentage of total calories which are carbohydrate should be even greater, such as 60% or more. That means less calories from fat. My recommendation is to spread out your calorie intake throughout the day so that you are eating about every 2-3 hours. Also drink plenty of water. My recommendation is to divide your body weight in pounds by 2 and number is the amount of water in ounces you should take in each day, as a minimum.
3. Periodized plan – To get to your goal you will need to have a periodized program. If your goal is to complete a half marathon and you are just getting into running you are not going to just go out and run 13 miles. You have to build up to this in the proper way. Typically, your training should be divided into phases that will target certain aspects of your cardiovascular and energy systems, as well as muscles, to best get you to your goal and avoid injury.
4. Strength training and flexibility – Injuries are very common among runners. Approximately 70-80 percent of runners incur at least one injury each year that causes them to stop running for a significant period of time. Wow! Many of these injuries are due to muscle weaknesses/imbalances and poor flexibility. Therefore, for all runners there needs to be exercises done to address muscle weaknesses/imbalances and in addition, stretches need to be performed improve flexibility at the hip, knee, ankle, and shoulder joints to maximize performance and reduce injury risk. Core strengthening, of muscles including the hips, abdominals, and lower back is very important for runners.
5. Cross-training – To get better at running you need to run. But running alone can take its toll on the body. So it is important to incorporate cross-training once or twice a week. This would include biking, swimming, inline skating, etc. This will help to maintain your fitness level, but work some of your other muscles. It may be necessary to result solely on cross-training if you develop an injury that prevents you from running.
6. Support – We all need a support system, whether it is from family, friends, running clubs, etc. or more likely a combination of these. Preparation for your first half or full marathon is not easy and workouts sometimes don’t go as planned. Plus, we all have other commitments in life. Therefore, having a support network can play a vital role in our success in attaining our running goals.
7. A schedule – Based on our busy lives we have to determine how much time and what times we have available to devote to training. Typically, I schedule my workouts just like I would a dentist or doctor appointment. That way I can commit that time for my workout. So I highly recommend that you sit down and map out what days and what times you are going to have available to train.
8. Pacing – This can be difficult to do, but it is very important in races, so that you don’t fatigue too early.
9. A coach – I know I’m biased with this one. However, I strongly recommend a coach. They have been through this process of planning to achieve goals in races and can help you get to your goals, so that you don’t have to reinvent the wheel. I know there are lots of online programs that you can get for free; however, keep in mind that these are very generic. The person who came up with these programs doesn’t know you. They have no idea what your fitness level and goals are, and certainly won’t know your schedule or any muscle weaknesses and areas where you lack flexibility. Only a coach who can work one-on-one with you will be able to determine these and design a customized program that will be best for you.
Stay tuned for more information which pertains to those points. I will be starting a series of blogs which includes strengthening exercises and stretches.
Until next time… see you on the road (or trail)