10K RUNNING
 
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In distance running, there’s a million ways to skin a cat.  Training programs can vary widely and still be equally effective.  But one component that most every coach agrees is essential is the long run.  Ever since Arthur Lydiard made it the cornerstone of his athletes’ training in the 1960’s, it’s been a weekly staple of training programs.

There are a number of physiological benefits that come from the long run:
  • Muscle strength and endurance
  • Increased bone density
  • Increased mitochondria production
  • Increase in number and size of capillaries 
But like anything else in distance running, there’s going to be some guidelines that will help you maximize your long run....
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As runners we tend to spend most of our exercise time, well, running.  But there are a number of things outside of running that you can do to make yourself a better runner.  Previously I talked a little bit about core work and its importance and benefits.  Today I want to talk about the basics of plyometrics and how it can help make you faster.

Plyometrics are exercises and drills that are designed to produce explosive movements – building strength while also training the nervous system.  Without getting too in-depth in the science behind it, the basic idea is that your muscles will contract faster and more powerfully if they are first lengthened.  

For example, if you are doing squat jumps, you’re able to jump higher and more powerfully by squatting down first rather than jumping from a standing position.  So you’re using the elastic properties of your muscles to “cheat” and get a more powerful contraction that you would be able to otherwise.
Now, for distance runners, the idea of “explosive movements” is probably a little intimidating.  We tend to like nice, long, measured efforts where we feel in control.  And it’s true that we don’t have to do the same explosive training that a triple jumper or short sprinter would do.  But, training your muscles to contract quickly is still beneficial for a distance runner.

When I start an athlete out on plyometrics, we tend to start with very low-impact exercises.  In fact, people who work with sprinters and jumpers would probably argue that it’s not plyometrics.  And they’re probably right, but these exercises help bridge the gap between long, sustained running efforts and more explosive movements.

Walking calf raises – there is a slight lengthening aspect to this exercise, but there is no impact.  That combination makes it a great exercise for beginners.

Body squat – another good exercise with a slight lengthening aspect and no impact.  
As you begin to feel more comfortable with these exercises, you can progress to exercises with more explosiveness and slightly more impact.  

Remember, though, that more explosiveness and more impact means more chance of injury, so don’t rush into these.  Start with 1 set of 6 reps, and build from there.  If at all possible, do them on grass or another soft surface, and I usually recommend keeping your shoes on to protect you better from the impact.

Frog leaps – a great power exercise for competitive middle distance runners.
Rocket jumps – basically body squats with more power; these are useful for everything from 800 to 10k.

Try adding these in slowly, a couple days a week at first and see how you feel.  They’re not for everyone, but you may find they’re the missing component that will take your training to the next level!

Carl Leivers

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“My dear, it’s not your body that’s broken. It’s your brain.”

That’s just what I wanted to hear during the first consult with my new physical therapist. There’s nothing like hearing a medical professional tell you your brain isn’t working right, especially when you walked into the office thinking the pain was in your hip.

I didn’t want to believe him. But he told me to lay on my stomach and lift one leg using my glute muscles. 

“Nope. Try it again,” he told me. 

Whatever! I thought. I can do this, my stubborn mind said. So I tried again, and failed again. I failed all the tests he threw at me that day.

“How do you think you can run properly if you can’t do something as simple as lifting your leg?” The new PT said. It was a rhetorical question. So we started retraining my brain.
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I’ve got a pet peeve when it comes to workouts (actually, I’ve probably got a lot, but we’re only going to talk about one today).  My big complaint about a lot of workouts is that it seems like people don’t put any thought into what they’re trying to accomplish.

Partly I think the rise of exercise physiology is to blame.  Don’t get me wrong, huge advances have come from the scientific study of running.  But I think the focus on measurable physiological factors has misled us.

I think in a lot of cases, athletes could get more benefit from their workouts if they thought about what they’re trying to prepare for and then simulate that (or pieces of that) in the workout.

For example, most runners and coaches now have a pretty good understanding of the benefit of tempo runs – they help to increase the anaerobic threshold and allow you to run faster without relying on the anaerobic energy systems.

Of course this is vital to good distance running.  But, I think we get too caught up in raising the anaerobic threshold and don’t think enough about how to use tempo runs to help us run faster in a race.

Obviously doing tempo runs is a good idea.  But, I would argue that if you’re going to do them, you might as well get the most racing benefit out of them that you can.  So when my athletes do tempo runs, they always run faster in the second half of the workout and finish the last mile pretty hard.

Is that the most effective way to raise their anaerobic threshold?  Nope.  If we were testing them in a laboratory, they would probably be able to raise their anaerobic threshold more effectively by running a steady pace the entire run.

But, I don’t care what happens in the laboratory.  I care what happens in the race.  And having the experience in a tempo run of crossing the anaerobic threshold will leave them more prepared for what happens to them physiologically in the second-half of the race.
To me, this is “teaching to the test.”  That phrase is often used negatively to mean that the students aren’t learning anything except whatever is going to be on the test.  While that may be a bad thing in the classroom, it sure isn’t in distance running. 

So the next time you’re coming up with a workout to run, I’d encourage you to think about what you’ll be required to do physically in your goal race and “teach to the test.”
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“The treadmill allows you to have a more intense and rewarding workout compared to just regular jogging or running. The key is to know how to use the treadmill to its full potential.”
-RunningWorkouts.net

Yea, I know treadmill running is for “softies.” But when the next blizzard or heat wave hits, it's good to know a few treadmill running workouts to challenge yourself. If you want treadmill running to be less monotonous (who doesn't?), then knowing a few treadmill tricks can help keep things fresh.

Runner's World recommends setting your treadmill's elevation to at least a few degrees of elevation. “This compensates for the lack of air resistance in treadmill running and makes your speeds roughly equivalent to similar speeds outdoors,” writes Owen Anderson.
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Hang around runners long enough and someone will bring up VO2 Max.  It's an important determinant of running performance, and increasing yours is a vital part of any effective training plan.

Simply put, your VO2 Max is the measure of how much oxygen your muscles are able to use.  No one is able to utilize all of the oxygen in their bloodstream.  But, the more you are able to use, the faster you'll be able to run.

In order to increase your VO2 Max, you don't actually need to know what yours is. -- which is good since measuring it often involves a lot of lab equipment and a really painful testing protocol.  What you do need, however, is an idea of your velocity at VO2 Max -- (v)VO2.  For most people, (v)VO2 is going to be roughly the pace you can hold for 10 minutes of all-out running...  
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“I wish I could run a 10k! I can do 2 miles but can’t seem to get past the 2 mile mark. I’m not sure if I psych myself out. Any advice?”

How do you push past your mental mileage barrier, especially if you’re a newer runner? I started thinking about the topic when my cousin Dana the above question on my Facebook wall. Well, Dana, here’s what I would say.

Are You Ready for it?

Before you go pushing any mental boundaries, you have to make sure you’re physically ready for more mileage. This means no aches and pains. If you’re saying “My knee has been hurting a little after my runs,” then by no means is this the time to run more. I know it seems like common sense, but we’re runners and we don’t always think like rational people. ( We wake up early on weekends; we run in the cold and rain - are those the actions of rational people??!!) 

If you don’t have any aches and pains, then proceed with prudence. Remember the 10-percent rule: increase your weekly mileage by no more than 10-percent. 
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Personal trainers, coaches, boot camp instructors, yoga teachers, physical therapists -- everyone tells runners that they need to work on their core.  But even though everyone says that you should do it, it's still important to understand the basics -- what exactly you're focusing on and why. 

What is your core?

When I work with runners, I like to define the "core" as going from the middle of the quads through to the bottom of the rib cage.   So we do exercises focused on the quads/hamstrings, the hip flexors, postural muscles and abs.  

Specifically it's important to focus on muscles that aren't used when running.  Since pretty much all of the running you're doing is in a straight line, it's important to incorporate exercises that involve moving laterally.

Examples include:

Fire Hydrants -- on your hands and knees and pretend you're a dog.  Enough said. (check out the video below)
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Working towards a goal is a big part of running.  It helps motivate us on those early mornings, and when we reach our goals it helps justify all of the hard work and sacrifices along the way.  Picking a goal may seem easy, but in my experience there are several factors that influence how effective a goal is for you.

Time Frame:  Ideally, you should have short-term, intermediate, and long-term goals for your running.  That makes it easier to stay focused on what you are doing this week as well as the big picture.  These goals should be complimentary.

With my athletes, we generally look at a short term goal as what we're accomplishing that month.  An intermediate goal is what we're aiming for that season, and a long-term goal is based on the full year, or even their college career.

For example, an athlete who is trying to make the national championships during the spring track season might have an intermediate goal of a top-35 finish at the cross country national meet.  Their short-term goal will vary with each month, but an example of an early season goal would be to increase their long run to 14 miles, and the total volume of their repeat workouts to 5 miles.....
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“I can’t think of a more versatile tool to increase foot speed, coordination, deceleration training and varying levels of the stretch shortening cycle training,.." 
-Lee Taft


Box drills are one of my very favorite cross training activities. They are an excellent addition to any athlete's regimen from any sport—especially for anyone desiring a quick burst of speed. Some gyms are starting to put out boxes in the free weight area, which shows their up-and-coming popularity. For those unfamiliar with box drills, the boxes are actually very, very sturdy elevated platforms. Generally there are a series of boxes—small, medium, and large....
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