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I’ve seen 55-minute 10K joggers get down to 33 minutes. I’ve had 4 hour marathoners run 2:40 marathons and transform into hard-core distance running veterans simply by programming rest and recovery into their programmes.
4:00 RESISTANCE TRAINING The majority of runners don’t do any strength training. Because of the time consumed by running, they can’t find the time or interest to lift weights, while many don’t think it will help them race faster. What strength training will do for your running Weight training will help you run faster for longer with the same effort and oxygen consumption. One recent study found that trained runners improve their running economy from 4% to 8% with resistance training. Even small improvements in running economy can have a big impact on longer distance events such as the marathon or 10k races. Strength training yields greater improvements for recreational runners than elite runners. Several studies show that recreational runners who lift weights improve their performance. One found that lactate threshold is increased following resistance training in untrained individuals. So if you’re a recreational runner doing 20-50 miles per week, or with times between 35 and 60 minutes, you stand to gain some large improvements. How strength training improves your running Resistance training improves the tensile strength of your leg muscles, and thus enhances the recoil or return of energy with each foot compression or step. This means you have greater “bounce” with each stride. Strength-trained runners finish road races with a longer, sustained drive, and stronger finish. Strength training helps runners relax their arms during the early and middle stages of their races, and women in particular have a lot to gain because they tend to be 20% weaker in the legs and up to 40% weaker in upper body strength than males.
5:00 DEEP WATER RUNNING(DWR) How it helps your running DWR is a good alternative for your rest days, or as a substitute for a short recovery running day. Several studies show that it can also be used by runners to maintain their fitness while injured or in the offseason when you’re taking a break from running. How to do deep water running Deep water running is done wearing a flotation vest, and really works your legs, trunk, arms, and cardiovascular system. You can simulate interval workouts, long steady workouts, and everything in between with deepwater running. Wearing your flotation belt around your waist, jump in the deep end of the swimming pool. Simulate your running style in the water. At first it feels uncoordinated because you’re learning a new skill, and establishing your correct posture. If you lean forward slightly you can actually run forward, while if you remain upright you’ll run on the spot. Either works. Some runners like to do laps so they can measure their progress.
6:00 REST AND RECOVERY The most under-rated and ignored training principle in the book. After recreational runners realised they had as much right to follow professionally designed training schedules as elite runners (albeit on a reduced and modified basis) they adopted a different mindset and got more serious about their running. The inevitable results were, to them at least, amazing. Over time, I’ve seen 55-minute 10K joggers get down to 33 minutes. I’ve had 4 hour marathoners run 2:40 marathons and transform into hard-core distance running veterans simply by programming rest and recovery into their programs. Two thirds of distance runners over-train at some time. Recovery is the magic ingredient of any training program. You need to stress (overload) the body with hard workouts, then allow it to recover while it adapts to the new workload. And recovery doesn’t just consist of taking a day off from running here and there, or doing a short, easy jog. Here are some things for you to consider to ensure that you are permitting your body to recover adequately from your workouts.
■ Are you getting enough sleep? ■ Could you pay more attention to your nutrition? i.e. are you getting enough carbohydrates, antioxidants and hydrating adequately after workouts? ■ Consider a monthly massage. A good massage therapist can work wonders on sore and tired muscles. ■ Treat yourself to a new pair of running shoes. Chances are that your current pair has lost its cushioning—the EVA in running shoe midsoles breaks down within a few months. ■ Consider the surfaces you’re running on. Can you do some trail running or at the very least jog around a large sports field? These, then, are six techniques and principles that you can use to structure and add to your training schedules. Some final advice here. Trying to add too many new changes to your training program simultaneously is likely to cause problems while your body adjusts. Consider adding one or two of these changes every couple of months, and as you adjust, add another when you feel ready. If you persevere with this advice, you can’t fail to achieve some great times in your races, and probably set some personal bests into the bargain. Roy Stevenson has a master’s degree in exercise physiology and coaching from Ohio University. He is also a health and fitness writer for national and international magazines in the US, Canada, England, South Africa, Australia and New Zealand. Irish Runner 43