Running Tips
25:09 – 2.37 miles
Arrived to work early this morning to see how running would be. Seeing as this is my 2nd time running in a couple months, I thought I would take it easy. Apparently I have a hard time doing that.
A new client of mine is a running store in Arizona, Runner’s Den. I asked for some advice on training, eating, and what to do in preparing for the Rocky Mountain Half Marathon I’m registered for in June.
Here is what he said:
There are 4 cardinal rules for distance running.
Rule #1- Don’t run faster than you can talk. If you can’t speak comfortably, then you are going too fast. Marathon training, especially first time marathon training, is about developing your aerobic system. As soon as your effort increases to the point that you are short of breath (i.e. short of OXYGEN), you move from aerobic (with air) to anaerobic (without air) respiration. Anaerobic respiration is great for short, extreme, powerful efforts. While power is important, getting through your 1st marathon has more to do with your aerobic endurance, than it does your anerobic power. When the second marathon rolls around, we can talk about incorporating speed training, but for the first one, it is much safer for you to just focus on long slow distance.
Rule #2- Don’t increase either your total weekly mileage, or the length of your long run by more than 10% a week. Your heart and lungs and muscles can handle increases of more than 10%, but your bones and joints can’t. Slow steady progression is the best way to increase the bone density and joint strength needed for marathon training.
Rule #3- Stretch. Stretch. Stretch. Running is just about the most efficient way in the world to increase your leg strength. Almost nothing else you can do will increase your lower body strength as fast as running will. Which is great! Right? Absolutely… But… The thing about muscles is that as they strengthen, they also shorten. If you don’t increase your flexibilty as you increase your fitness, you have a near 100% risk of injury. Spend at least 15 minutes stretching after every single workout. If anything is achy, ice it for another 15 minutes after you stretch. Right before bed, use a rolling pin to massage out your legs. This will help flush out waste products, and to break up muscle adhesions. If anything is still achy, ice them again right after you do the rolling pin.
Rule #4- Consider the 20 or so hours leading up to your long run every week to be a dress rehearsal for the marathon. Do your experimentation with diet and equipment now. You want to have everything figured out already come race day. What time should you eat lunch and dinner the day before? What should you eat? How much sleep do you need? How much time do you need to get ready prior to your run? What should you eat immediately prior to your run? How much fluid do you need to take in during your run? How many calories per hour do you need to take in? What form should those calories take? Gels? Energy drinks? What products will they be providing at the race you will be doing? Do those products work for you? Will they be providing enough? Should you take some along with you? All of those questions and more need to have answers to them before you toe the line on race day. That’s why we have you do all of your practicing now, so that there are no surprises.
As far as programs go, I highly recommend “Galloway’s Book On Running” I think it is probably the safest way to get through your 1st marathon.
Diet? Well, every one is different. I tend to perform best when I follow a modified Paleo diet. Joe Friel’s book, “The Paleo Diet for Athletes,” is your best resource for info about it.
That being said, we have a guy here in the store that eats pepperoni and pineapple pizza the night before each of his long runs, and he hasn’t missed a day of running in more than 20 years…
You’ll have to feel your way through it. Good luck in your training!
