Movin On Up…8 Great Tips for Improving Your Running!
Posted on 25. Nov, 2009 by yuri in Treadmill Trainer Running
GUEST POST – By Thad McLaurin “RunnerDudeâ€
RunnerDude’s Blog
If you’re about my age (44) or older, you probably remember a television show from the 70s called The Jefferson’s. I can still hear the theme song from the show…”Well we’re movin on up, To the east side. To a deluxe apartment in the sky. Movin on up, To the east side. We finally got a piece of the pie.” George was always scheming behind his wife’s back (Weezie) to make a fast buck and get ahead.
Funny how “moving up” is all relative. For me, it’s not when I get that BMW or even that Mercedes….it’ll be when I can finally stop having to plunge the kitchen sink every time I run a load of dishes in the dish washer.
The same thing applies to runners. Movin-on-up can be different for each runner. For some it’s just putting the foot down to pavement for the first time or making it to the next block, or finally running that first 5K. For others, it’s setting a PR in that annual 10K or finally beating your running buddy back to the parking lot on your Saturday long run. And for still others it may be qualifying for Boston or like Granny Annie running 50 marathons in 50 states between the ages of 50 and 65! The point being, as long as you’re moving on up, setting goals for yourself, being inspired and motivated, that’s what matters.
I remember many times, hearing in the starting corral for a race (particularly marathons) runners talking about all their accomplishments and what their next grand achievement was going to be. This used to irk me. I finally realized the difference between those runners and myself. They had a goal, something driving them. That’s when I started trying to run at least one marathon a year. The past two years it hasn’t worked out for me, but since 1997, I’ve averaged about one marathon a year. The key thing for runners to remember is to respect each runner’s goal no matter how large or small. Not everyone is at the point of running their 15th Ironman. Some just want to find a running group to join. Both are noble goals. Whether it’s running your first marathon at 20 or 60, both runners are movin-on-up. Below are a few tips to help any runner in his/her quest to move-on-up.
8 Tips to Help Improve Your Running
1. Build Endurance—running the same distance every day is not only tedious, it won’t help improve your running or build endurance. Increasing your overall mileage by 5-10% each week is a great way to increase your endurance gradually as well as helping you avoid any injury from too-much-too-soon.
Having a periodization element to your training is also great in helping to build endurance. Basically periodization is adding cycles to your running year. Other athletes do it all the time with an off-season, pre-season, in-season, and post-season. Runners don’t need an off season (unless they’re recovering from an injury), but there are probably times of the year when it’s good for you to pull back some in your running and let your body recoup. Runners can build up their mileage over a period of time, then pull it back down for a short period, then build it back up. Adding race training (such as for a half-marathon or marathon) is a great way to build in periodization.
2. Increase Your Speed—adding speed workouts to your routine is a great way to increase your overall speed. Track intervals typically come to mind when speed work is mentioned. That is a great way to get in speed work, but it’s not the only way. It can also be done informally through fartleks, tempo runs, or hill workouts. You don’t have to do a lot of speed work to reap the benefits. Adding just one speed workout a week to your routine can greatly boost your speed.
3. Establish a routine—sounds simple but establishing a routine that both you and your family know about will help ensure that you stick to your plan. Go ahead and pencil-in your workouts on the family calendar or put it in your PDA, iPhone, Blackberry or whatever newfangled gadget you carry. Having it written down on paper or entered into your electronic calendar will make it more important to you and your family.
4. Increase Strength and Flexibility—don’t shy away from resistance training and/or circuit training. It can greatly boost your overall strength and endurance. Endurance resistance training should consist of 2-3 sets of up to 12 repetitions with less than 30 seconds of rest in between sets. The weight (load) shouldn’t be heavy (about 67% of your 1 rep max).
So for example, if you can muster up one leg-curl at 70lbs, then for your sets, you should be using about 45-50 lbs or lighter. For added flexibility join a yoga class for runners. It can be a great way to increase your stability, flexibility, and overall strength.
5. Find a Running Buddy—a running buddy or a running group adds an element of accountability to your routine. If you know someone is counting on you to join them on a run, you’re more apt to get yourself out for that early morning run. Also, it just makes running more fun, especially on a long run. Every run doesn’t have to be with a buddy. Solo running can be very therapeutic, but having some runs with a buddy can be very refreshing.
6. Vary Your Runs—variety is the spice of life. No reason this concept can’t apply to your running too! Fartleks, tempo runs, hill work, easy long runs, long runs with a negative split, solo runs, group runs, partner runs, 5Ks, 10Ks, other races—the combinations are endless.
7. Set a Goal—nothing adds more meaning to your running than setting a goal. This could be running a certain distance by a certain date, setting a mileage record for the year, training for a 5K, 10K, half-marathon, marathon, ultra, triathlon, or Ironman! Doesn’t matter what the goal is as long as it’s challenging and meaningful to you.
8. Increase your Running Efficiency—strengthening your core is a great way to improve your running form. A strong core will prevent you from fatiguing on long runs. Working on your running technique will benefit you as well. For example, a shorter stride and more of a mid- to forefoot foot-strike will cause less jarring of the body and decrease your chance of injury. If you’re game, try something new like Chi running or barefoot running to improve your running technique.
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