Improve Your Run
While I consider myself more of a fair weather runner, I have always had the goal of completing at least one marathon in my lifetime. Just under a year ago, I achieved that goal. Training for and running the marathon was one of the most physically and mentally challenging things that I have accomplished. Despite the challenges though, my goal of running one marathon has changed. I have completed one, and now I want to improve. That being said, there are some specific elements of my running program that I plan to focus on. Whether you’re a novice or advanced runner, based on my professional background and personal insight, here are some strategies to make your run the best it can be.
Have the Proper Footwear
If you’re committing to a training program it’s vital to have the proper footwear to absorb stress from the repetitive impact that running puts on the body. Everyone’s anatomy and biomechanics are different, so it is important to wear a shoe that is tailored to complement your movement patterns. Doing so will provide adequate support, absorb shock and help to avoid injury.
Stick to the Program
Follow a program that has a periodized approach and is suitable for your current level of fitness. Training programs can vary in duration, however, be sure that you gradually increase your weekly training mileage so that you peak a few weeks before the race. Know your pace and limits—starting training at too hard of a pace or running too long of a distance may lead to overtraining or injury.
Incorporate Cross Training/Interval Training
Your body is not only placed under physical stress when running, but there is a high neurological demand as well. To reset your system both physically and mentally while staying on track, incorporate cross training into your routine. Training should occur one to times a week and can include cycling, rowing, or elliptical. In addition to cross training, implementing interval training or tempo runs into one or two of your weekly runs will be advantageous in pushing your anaerobic threshold and will increase your overall endurance and promote active recovery.
Add Strength and Core Training
A common misconception is that strength training and running don’t go hand in hand, however, integrating strength into a distance running program is vital for peak performance. Resistance and core training help muscles handle the load placed on the body and increases stabilization of the pelvis, joints and pillar as a whole. As your running program progresses, so should your strength program.
Running and strength training should occur over three phases, with each phase having a different focus. Phase one includes building a running base and strengthening muscles to promote stabilization of joints. Concentrate on unilateral movements to promote balance and muscle recruitment. Phase two requires the ability to increase your aerobic endurance and build relative strength by including loaded and compound movements. Integrating major muscle groups by lifting heavier weights and using fewer repetitions is a great way to accomplish this. The last phase focuses on plyometric training to achieve peak performance and power. The volume of movements should be decreased, and an emphasis should be placed on the intensity and explosiveness of the movements. This phase is crucial to prepare the body to endure the last leg of a race and decrease muscle and tendon stiffness while still activating the stretch shortening cycle.
Recover and Regenerate
Training requires many steps and utilizes many different methods, which can take a toll on the body. Adequate regeneration and recovery is vital, not only in the final taper phase, but also over the course of the whole program. Yoga is a great way to recharge the mind and body and promote muscle lengthening and joint mobility. Regular myofascial release in the form of foam rolling or massage will help rid muscles of adhesions and the byproducts of exercise such as lactic acid. Other techniques such as vibration or hydrotherapy (ice baths and contrast showers) can also help flush the lymphatic system and promote sore and fatigued muscle recovery. Adequate sleep is also essential for muscle and tissue repair.
Set a Goal and Be Flexible
Finally, set a smart and realistic goal. You may deviate away from your program for a number of reasons, however, be willing to make adjustments to your training program as needed and keep your eyes on the prize. Despite the physical and emotional hardships you will endure along the way, your hard work and commitment will pay off when you cross the finish line. I promise you that it’s an incredible feeling. You just may find yourself wanting to do it all over again.