Running on Egg Shells or Hot Coals

Huh? What does this mean? You have probably heard many coaches say that elite runners run as if they are running on hot coals or on top of egg shells (that you don't want to break). What does this really mean besides the obvious of picking your feet up really fast. It also means that you want to minimize the force you push with your feet into the ground.

If you have the correct form, you should no longer be supplying a force with your feet on the ground. If you do, you are wasting energy. You should be picking your feet up and actively moving them forward, then passively letting them fall to the ground (when they are below or slightly in front of you) and once on the ground, you should minimize the time that they are on the ground and not allow them to move too far behind you. In other words, all of the active motion (with your muscles) occurs when your feet are off the ground. With this, you will only have the weight of your body on your feet, and if you are light enough, you will not crack those eggs. (Elite runners run this way, but additionally they can pick their feet up much, much, much faster than you).

Running Group at Farmington Canal Bike Path

I am starting a group run for all levels Tuesday evenings at 6:00 pm. Runners meet at the intersection of the Farmington Valley Canal Bike path at Route 177 (South Main St, Unionville) in the FVPT parking lot. Our first meeting will be April 14th. I look forward to seeing you there.

Run Faster

Are you running out of time to run? Can you run at least 20 miles per week? Do you want to run faster? If you answered yes to all of these questions, then you are ready to think about more technical training. This work-out schedule is very efficient and will make you improve, but also keep you injury free!!!!

Follow these guidelines: A-B.

A) Start by:
1) Run a timed ½-mile as quickly is possible. This is your FAST PACE.
2) Run a timed long distance run—whichever long distance with which you are comfortable. This is your DISTANCE PACE (avg. per mile).

B) Rules
1) Less is more!!!
2) Run your FAST PACE for as long as you can keep it up, comfortably. For example, start with ¾ mile or 1 mile. This is your work out for the day (after 1 mile warm-up and 1-mile warm down, of course).
3) Repeat #1 3 times during the week.
4) Increase the distance of FAST PACE run when you feel comfortable running this pace at this distance.
5) Run 40-50% of weekly mileage (not counting warm-up or cool-down) at FAST PACE.
6) Run one distance run at DISTANCE PACE to complete the rest of your mileage for the week (50-60%).
7) When you feel COMFORTABLE running 2-3 miles at the FAST PACE, time yourself again on the ½-mile to obtain a new FAST PACE and start over again!!
8) In the beginning (see below), be sure to take a day off in between work-outs to allow your body to adapt. After a week or so, your legs should have more spring, as you will be minimizing the abuse on your legs by removing long, slow runs from your training.

For example, here are 2 work-outs:

Work-out #1 (Beginner)
Day-------->Pace-------->Miles
Sunday----->Fast-------->¾ mile
Monday----->Break------->Break
Tuesday---->Fast-------->¾ mile
Wednesday-->Fast-------->¾ mile
Thursday--->Break------->Break
Friday----->Distance---->2-4 miles
Saturday--->Break------->Break

Work-out #2 (Advanced)
Day-------->Pace-------->Miles
Sunday----->Fast-------->2 miles
Monday----->Fast-------->2 miles
Tuesday---->Fast-------->2 miles
Wednesday-->Fast-------->2 miles
Thursday--->Break------->Break
Friday----->Distance---->8-12 miles
Saturday--->Break------->Break

Good luck and Run Faster!!!

5K Theory

The 5K theory states that inefficiencies in running form should be fixed while training for shorter races, such as the 5K.

The 5K is a short race, but can be very challenging if you try running faster than your half-marathon or marathon pace. In fact, marathon runners who attempt to seriously train for 5Ks, often find it very frustratingly difficult to chop a few seconds off their 5K times. Why is this? Well, the answer has to do with running form. Running form directly affects how fast a person can sustain running a given speed, independent of the level of cardiovascular fitness. Thus, a runner can train to improve cardiovascular fitness, yet not improve performance in races due to inefficiencies in form.

During 5K training, inefficiencies in running mostly appear as an inability to lower a race time, given a certain level of cardiovascular fitness. While, during marathon training, inefficiencies in running often appear as injuries, mainly due to the larger increase in the volume of running.

Thus, the 5K theory states that inefficiencies in running form should be fixed while training for shorter races, such as the 5K. With this theory, you will avoid many repetitive stress injuries (plantar fasciitis, shin splints, stress fractures, etc). You can consider your form efficient when you consistently cut time from your 5K after given training sessions.

Training

Remember, when you are training to achieve a particular goal, you are preparing your body to do something it has never done before. In order to achieve this state, your body must adapt. A good training regime will not only challenge your body with difficult tasks, but also allow it to adapt to these new challenges.

There have been numerous books that describe how to train, however the theories expressed in Daniels’ Running Formulae (by Jack Daniels) are mostly incorporated in every training regime. Anyone thinking about seriously training for a race should read this book.

Here are some rules of training (from my experience and various books):

BEGINNING YOUR TRAINING:
(1) Never increase your mileage more than 10% per week.
(2) Before beginning any serious training, one should have at least 4-6 months of a strong mileage foundation (i.e. 20-40 miles per week at an easy pace—2.5 minutes slower than your best mile time). Otherwise, you will get hurt.

CONTINUING YOUR TRAINING:
(1) Never increase your mileage more than 10% per week.
(2) Always warm up before every run (at least 1-2 miles at easy pace (2.5 minutes slower than your best mile time).
(3) 45-55% of your running (per week) should be at easy pace (about 2.5 minutes slower than your best mile time).
(4) 10% of your running (per week) should be at maximum heart rate (4 x 3-5 minute intervals with 3-4 minute recovery at a pace approximately 25 seconds slower than your best mile time).
(5) 5% of your running (per week) should be at max pace speed but for shorter distances and longer recoveries (6 x 400 meters at best mile time pace with complete recovery—i.e. 10-minute breaks).
(6) 20-35% of your running (per week) should be at Tempo pace (20 minutes at 1 minute slower than your best mile time).

These rules can be applied to training for 5K, 10K or even a marathon.

Coach's Statement

Any athlete who regularly trains will inevitably experience some sort of discomfort and/or pain at some point. While some discomfort and pain may be part of the training experience, their prolonged reoccurrence could be a sign of serious injury. Correct training technique can minimize the chances of developing injury. This blog is designed to pass advice on how to pinpoint the causes of pain and discomfort before they lead to serious injuries that require either physical therapy or surgery. Over the few next months, I will discuss running form, training theory, and equipment use for running. Feel free to ask any questions