It is very important for long term success in running that you don’t train too hard. Even though running hard is the best way to improve, it isn’t realistic for most people who have a life, job, and family. Training hard leaves you without the energy to maintain your normal schedule.
How do you know if you are training too hard?
1 You dread your next run
2 You can’t carry on a conversation while you run
3 You are always sore
4 The run seems to last forever
5 You are out of breath
6 You use your arms too much
7 You don’t settle into a rhythm
8 The person you run with is talking and you can’t listen 9 You constantly want a drink
10 You’d give $100 if you could walk
The great thing about running is there’s no penalty for walking, it actually can make your overall time better. You need to throw your ego out the window and listen to your body. Kids are great examples of how to run. They run until they feel like walking, then walk until they feel like running, and so on. Pretty soon, they are able to sustain a moderate pace.
When you decide it is time to run hard, make it for a short distance or time. Make sure you know the difference between the interval days when your whole intent is to improve your pace and your easy days that are working on your aerobic base.
It is very important now that you are used to the impact of running that you spend your time running easy for longer periods of time to help develop your aerobic base. With a good aerobic base, you will be able to deliver oxygen better, making distance running more comfortable. Also, a side benefit, as you run longer and easier you will be able to burn fat, and who doesn’t want to do that.
The first thing that happens when you run too hard is you feel uncomfortable and time stops. Because distance running is aerobic and rhythmic, you need to stay at a comfortable pace while training. As your body gets better at running, you will speed up naturally. This isn’t a NO PAIN, NO GAIN program. A good running program is one you stick with.
Running advice from Coach Paul Carrozza after decades of coaching runners of all ages and abilities. From their first class to the world-class runner.
Sunday, May 31, 2020
Thursday, May 14, 2020
Race Ready with 5k/10Ks
It is important to run a few of the local 5K’s and 10K’s as you prepare for the Capitol 10,000. You can’t expect to do your best if you haven’t had a few practice races. Athletes have their best runs at the end of the season because there is so much to be learned and experienced before you are comfortable with running in races. Also, races are going to be one of your best workouts. They are a great steady-state run. The following is a list of things that you need to know and do to run your best:
• Eating right the day before and the morning of
• Getting up early enough race morning to feel alert at race time
• Resting enough to feel good race morning
• Getting used to the asphalt roads
• Getting used to the crowds at the start
• Using a port-a-potty
• Remembering your race number
• What to do with your extra clothes after you have heated up
• Knowing your own pace as the race starts
• Practicing drinking water on the run
• Getting to know your mile splits to determine if you are on pace
• Finding out if you went out to fast
• Figuring out how to correct it if you did
It is exciting to see new runners go into events with the excitement and fear of the unknown and have it turn into confidence as they become experienced. I would recommend that you participate in two 5k runs and one 10k run before your goal race.
Make sure you keep the flyer or brochure to the event when you register so have all the pertinent information when you start driving to the event bright and early on a Saturday or Sunday Morning. Get to the race about an hour before the start time. When you get to the race site, look for the bathrooms right away, don’t wait for the long lines to form. This can be very stressful, as you can imagine. You will need to have your race number pinned on the front of your shirt. Make sure you get a drink of water before the start. Double tie your shoelaces. Go for an easy 1-mile jog, possibly on the first part of the course then come back and stretch easily. Make sure that you look at a course map so you are comfortable where you are running. Don’t line up in the front of the pack, get somewhere in the middle to back. This will help you start at an easy pace. You will have to stand around for about 5 -10 minutes before you actually start running so you will want to use the first half mile to loosen up again.
If you have a running watch, make sure you start it when the horn blows. Then get your mile splits so you can see if you run a consistent pace or not. When you finish, stop your watch. When you get back home, put your splits and overall time in your running log.
Take time to get water on the course and don’t be concerned if you stop and walk while getting your drink. This will ensure you get enough water and the rest will do you good. Also, pinch the cup before you drink it, you will spill less. As the race goes along, expect to have to try harder to keep the same pace. So, if you have gone out to fast, walk or run easy long enough to get comfortable, then get back into your goal pace.
At the finish line, you will expect someone to be reaching you. Don’t be concerned, they are just trying to get your race number’s tear tag off of you to give you an official time. If you can think about it, tear it off as you are walking down the chute. After you have finished getting out of the chutes, walk around for about 10 minutes, or jog if you feel good enough then sit down and stretch. This will reduce your soreness the next day. Also, if they are offering massage at the finish line, take them up on it.
I promise you that these events are a lot of fun and you will feel like a true champion if you participate. The biggest benefit will be your experience going into the Capitol 10,000 which is the biggest event of them all. Get good at smaller events so you will be prepared for the big one.
Sunday, May 10, 2020
To Eat or Not To Eat
As I think back through all the workouts and races I have run, the one thing that has ruined a potentially great run was what I ate before the run. This is not about nutrition, but about when to eat and drink. As you get more experienced in running and walking you will start becoming your own expert on what works for you. I am not going to tell you what to eat, just when to eat. Every once in awhile I still give in to those last-minute hunger pains and eat something too close to a workout and always regret it. You want to run on an empty stomach because your body can only use what is already digested and stored in your muscles, liver, and blood. Any food in your stomach is only going to compete for blood for digestion and leave you feeling horrible.
When you are digesting food your blood supply is in great demand. If you are digesting food when it is time to exercise, the competition for blood is between the internal organs and your muscles. If you exercise on a full stomach, your digestive process will suffer and your performance will suffer. The worst part of it is how uncomfortable you feel. You will be dead legged, light-headed, with a side ache and sick to your stomach. Does this sound like a good way to train? To avoid this, I recommend not eating within 3 hours of exercise. By the time you start feeling hungry, it will be time to run and the hunger pains will go away when you are running. It is okay to drink within an hour of your run and the drinking can help keep the hunger pains away.
You will find that certain foods are best eaten after a workout, not before. Heavy and rich foods are hard to digest and are better eaten after the run. It is important to eat simple foods prior to running, like fruits, bread, and cereals. Eat your big meals after you run or walk as a reward. If you workout in the morning, Have a good meal the night before. If you run at lunch, eat a simple breakfast and avoid meat and greasy foods. If you run in the evening, eat a good breakfast and a light lunch.
Drinking has some of the same rules. Your goal should be to stay hydrated all day long. Drink all day long so when you go run you don’t have to tank up. You can get a bad side stitch from having fluids sloshing around in your stomach and they won’t absorb in time to help on a run under an hour. When you are done with your run, start drinking right away. This is the best time to hydrate.
Most 5K/10K are in the morning, so it is important to run in the mornings when you can. This will give you a chance to determine what foods you prefer the night before. Eat a big meal at night so you can limit what you eat in the morning before you run. Most people like a little something in their stomachs in the morning but avoid overeating. If you feel you need to eat in the morning before you run, get up early. People have different tolerances to an empty stomach so you need to experiment with this for yourself. Afterward, eat whatever you want.
Wednesday, April 29, 2020
It Takes All Kinds
VARIETY IS THE SPICE OF LIFE AND THE KEY TO RUNNING SUCCESS.
Too many people run 3 miles, 3 times a week. If this describes your running program, you are missing out on the finer points of running. There are different types of running workouts that, if added to your schedule, will keep your running interesting and fun. If you run at different paces, distances, and elevations you will use your muscles in different ways. Everyone talks about cross-training. If you vary your running workouts, you will be cross-training. When you begin these new workouts you will feel like a new runner.
There are many types of workouts but the main ones are hill repeats, over distance, intervals (date pace and goal pace), steady-state, and technique and form drills. Each of these helps you become a better runner. While many runners are only concerned with their mileage, adding quality and maintenance workouts to your schedule will give you the balance you need to keep progressing and reduce your chance of injury and burnout.
Hills are often avoided. I say to charge them. Find your most feared hill and run up it 3-5 times. Running uphill places you on your forefoot works your hamstrings, butt, and calves and increases your vertical lift which lengthens your stride. Be sure to listen to your lungs to avoid hurting your legs. The dangerous part of running hills is the stress on the back of the heel and lower legs. Hill repeats are considered resistance training. When you start hills only do a few and do them slowly. A proper hill workout consists of an easy warm-up and light stretching. Then run up the hill and jog or walk down. You should do 2 hill workouts a month, and one should belong gradual hills and the other short steep hills.
Over distance builds endurance. In this program, over distance will be 8-10 miles. By running farther than your race distance, you will have a mental and physical edge. Over distance runs shouldn’t be fast,
they should be easy and relaxed. We will gradually increase your long run so don’t worry. It may seem overwhelming now but will be easily done in 4-6 weeks. When getting ready for an over distance run, you will need to get extra rest a couple of days before and after the run. By doing this, you will be strong when you start and will take the time to recover after. This keeps you from increasing your overall mileage too much.
Intervals are necessary to introduce faster pace training into your program. We discussed last week the difference between goal pace and date pace. You need to "push the pace" to help you relax at your goal pace.
Steady-state runs are simply 2-3 miles at your best effort (date pace). This prepares you for the reality of race day and gives you a good idea of what pace is realistic for the Cap 10. Your steady-state runs will become more frequent and faster as the race approaches. This run isn’t long but it will feel long. This is the run where you do everything wrong. You go out too fast, feel uncomfortable, and try to sustain it. You will be very happy to finish and very proud of yourself for enduring.
Technique and Form Drills are your preventative medicine. Like any sport, there is a technique involved. These drills will get you on your toes and strengthen your lower legs and feet. You need to practice your technique and form to improve it. I highly recommend a visit to our Technique class on Tuesday and Thursday evenings at 5:45 p.m. at our Town Lake Location. Strides are running the length of a football field 4-6 times at a quality pace (not a sprint). Strides help your muscles and joints become able to handle a faster pace. Drills consist of lateral slides, over-and-under, butt kicks, skips, quick feet, and running backward. These are hard to get unless you are coached through them.
Your running schedule should have a good balance of the above runs as well as nice relaxing recovery runs. Advance runners will be able to do these types of workouts in a one-week rotation, while others will do them on a monthly cycle, depending on your fitness, history, and goals. Since these types of workouts are new to most runners it is very important to understand them before you start them.
Too many people run 3 miles, 3 times a week. If this describes your running program, you are missing out on the finer points of running. There are different types of running workouts that, if added to your schedule, will keep your running interesting and fun. If you run at different paces, distances, and elevations you will use your muscles in different ways. Everyone talks about cross-training. If you vary your running workouts, you will be cross-training. When you begin these new workouts you will feel like a new runner.
There are many types of workouts but the main ones are hill repeats, over distance, intervals (date pace and goal pace), steady-state, and technique and form drills. Each of these helps you become a better runner. While many runners are only concerned with their mileage, adding quality and maintenance workouts to your schedule will give you the balance you need to keep progressing and reduce your chance of injury and burnout.
Hills are often avoided. I say to charge them. Find your most feared hill and run up it 3-5 times. Running uphill places you on your forefoot works your hamstrings, butt, and calves and increases your vertical lift which lengthens your stride. Be sure to listen to your lungs to avoid hurting your legs. The dangerous part of running hills is the stress on the back of the heel and lower legs. Hill repeats are considered resistance training. When you start hills only do a few and do them slowly. A proper hill workout consists of an easy warm-up and light stretching. Then run up the hill and jog or walk down. You should do 2 hill workouts a month, and one should belong gradual hills and the other short steep hills.
Over distance builds endurance. In this program, over distance will be 8-10 miles. By running farther than your race distance, you will have a mental and physical edge. Over distance runs shouldn’t be fast,
they should be easy and relaxed. We will gradually increase your long run so don’t worry. It may seem overwhelming now but will be easily done in 4-6 weeks. When getting ready for an over distance run, you will need to get extra rest a couple of days before and after the run. By doing this, you will be strong when you start and will take the time to recover after. This keeps you from increasing your overall mileage too much.
Intervals are necessary to introduce faster pace training into your program. We discussed last week the difference between goal pace and date pace. You need to "push the pace" to help you relax at your goal pace.
Steady-state runs are simply 2-3 miles at your best effort (date pace). This prepares you for the reality of race day and gives you a good idea of what pace is realistic for the Cap 10. Your steady-state runs will become more frequent and faster as the race approaches. This run isn’t long but it will feel long. This is the run where you do everything wrong. You go out too fast, feel uncomfortable, and try to sustain it. You will be very happy to finish and very proud of yourself for enduring.
Technique and Form Drills are your preventative medicine. Like any sport, there is a technique involved. These drills will get you on your toes and strengthen your lower legs and feet. You need to practice your technique and form to improve it. I highly recommend a visit to our Technique class on Tuesday and Thursday evenings at 5:45 p.m. at our Town Lake Location. Strides are running the length of a football field 4-6 times at a quality pace (not a sprint). Strides help your muscles and joints become able to handle a faster pace. Drills consist of lateral slides, over-and-under, butt kicks, skips, quick feet, and running backward. These are hard to get unless you are coached through them.
Your running schedule should have a good balance of the above runs as well as nice relaxing recovery runs. Advance runners will be able to do these types of workouts in a one-week rotation, while others will do them on a monthly cycle, depending on your fitness, history, and goals. Since these types of workouts are new to most runners it is very important to understand them before you start them.
Sunday, April 26, 2020
Goal Setting
If you are training for the 5K or 10K your goal has been set, finish the distance without pain, run a certain time, or beat the competition. This program is designed to accomplish any or all of the above. Training for the 5K/10K is more than just running around Ladybird Lake three times a week. We are going to make running and walking fun by giving you a variety of workouts that will maximize your potential given the amount of time we have to prepare. If you continue this type of training year-round, how fast or far you go is only limited by your willingness to train.
Intervals are vital to a running/walking program. There are two types of interval workouts, date pace, and goal pace. Date pace is the pace you can sustain now for your goal distance, aerobically. Goal pace is the pace you hope to attain in the future. The difference between these two paces will be dependant on how much time you have to reach your goal. You can't work miracles. To make large improvements it takes consistent training over a long period of time.
The DatePace is running hard but staying aerobic. This means the aerobic energy system, which is painless, is adequate. It is a pace that could be sustained and repeated. The amount of work at the DatePace is dependant on your race distance. For the 10K it is important to do 3 miles of intervals at your DatePace once a week. The rest between intervals is usually 1-2 minutes. The length of the interval is usually 1/4 mile to 1 mile. DatePace workouts don't take as much mental energy and don't breakdown the body as much so they can be done more often.
GoalPace, on the other hand, is more strenuous and cannot be sustained for long at the beginning of your program. This type of workout is bound to be anaerobic which means the amount of energy needed can't be produced by the aerobic system. The anaerobic system leaves you feeling uncomfortable. Your GoalPace should be specific to the 10k. When you first attempt GoalPace, you will need to keep the repeats short enough to keep the pace. Longer rest is necessary with the increased intensity. If you can’t sustain the pace for a 1/4 mile, 4-6 times, it is too fast.
If you are trying to beat the distance, you will need one date pace workout a week. If you want to beat the clock, you will need to add a goal pace workout as well. If you hope to beat your competition, you will need to do two GoalPace workouts and one DatePace workout per week.
Intervals are vital to a running/walking program. There are two types of interval workouts, date pace, and goal pace. Date pace is the pace you can sustain now for your goal distance, aerobically. Goal pace is the pace you hope to attain in the future. The difference between these two paces will be dependant on how much time you have to reach your goal. You can't work miracles. To make large improvements it takes consistent training over a long period of time.
The DatePace is running hard but staying aerobic. This means the aerobic energy system, which is painless, is adequate. It is a pace that could be sustained and repeated. The amount of work at the DatePace is dependant on your race distance. For the 10K it is important to do 3 miles of intervals at your DatePace once a week. The rest between intervals is usually 1-2 minutes. The length of the interval is usually 1/4 mile to 1 mile. DatePace workouts don't take as much mental energy and don't breakdown the body as much so they can be done more often.
GoalPace, on the other hand, is more strenuous and cannot be sustained for long at the beginning of your program. This type of workout is bound to be anaerobic which means the amount of energy needed can't be produced by the aerobic system. The anaerobic system leaves you feeling uncomfortable. Your GoalPace should be specific to the 10k. When you first attempt GoalPace, you will need to keep the repeats short enough to keep the pace. Longer rest is necessary with the increased intensity. If you can’t sustain the pace for a 1/4 mile, 4-6 times, it is too fast.
If you are trying to beat the distance, you will need one date pace workout a week. If you want to beat the clock, you will need to add a goal pace workout as well. If you hope to beat your competition, you will need to do two GoalPace workouts and one DatePace workout per week.
Wednesday, April 22, 2020
Am I Injured or Just Sore
Am I injured or is this normal soreness?
And if this is normal, why does anybody run? These are the thoughts that cross your mind every morning you get out of bed and take those first few painful steps. Soreness occurs when you begin a running program and when you are trying to increase your speed or distance too fast. If you don’t pay attention to your soreness it will turn into an injury. Listen to your body and adjust your training to keep your soreness from turning into injury. The difference between soreness and injury is soreness goes away when you warm up. If your soreness persists after you have warmed up you will favor that part of your body and you will inflame another muscle or joint. This is called compensation injuries and can be worse than the original injury.
If you wake up in the morning and can barely walk, you are either overtraining or in the wrong shoes, or both. You can expect some soreness because your feet are the only part of your body hitting the ground. However, the foot is well designed for running and if it is being stressed properly, you will experience very little soreness. Your early morning pains are an indicator of overtraining and you should adjust to avoid injury.
Because we are all human and will overdue it occasionally it is important to know how to get rid of soreness quicker. The best ways to accomplish this are hydrotherapy, massage therapy, stretching, and alternative exercise. A good hot shower, bath, hot tub, or a session of hot and cold water will bring in blood flow with-out stress on your muscles and joints. Massage relaxes the muscles and helps rid the muscles of the "junk" that cause the soreness. Stretching your sore muscles gently will not only help remove soreness but will increase your flexibility.
Alternate forms of exercise will help you get rid of soreness and increase your overall fitness. Cross-training will keep your muscles balanced and decrease your chance of injury. Swimming, bicycling, and walking are good alternates for your rest days. I don’t recommend trying two new sports at once. If you weren’t active before this program, use water, massage, and stretching on your rest days.
The bottom line is, you can’t expect to improve your fitness without getting sore. The secret is to learn how to minimize and recover from the soreness. If your soreness is excessive,
your program is too aggressive or if there is a problem with your footwear, nutrition, or rest. Your soreness should go away as you get used to your training. If you are the type to keep adding more to your program, you can expect continued soreness. You need to find your best method of soreness management and stick with it.
And if this is normal, why does anybody run? These are the thoughts that cross your mind every morning you get out of bed and take those first few painful steps. Soreness occurs when you begin a running program and when you are trying to increase your speed or distance too fast. If you don’t pay attention to your soreness it will turn into an injury. Listen to your body and adjust your training to keep your soreness from turning into injury. The difference between soreness and injury is soreness goes away when you warm up. If your soreness persists after you have warmed up you will favor that part of your body and you will inflame another muscle or joint. This is called compensation injuries and can be worse than the original injury.
If you wake up in the morning and can barely walk, you are either overtraining or in the wrong shoes, or both. You can expect some soreness because your feet are the only part of your body hitting the ground. However, the foot is well designed for running and if it is being stressed properly, you will experience very little soreness. Your early morning pains are an indicator of overtraining and you should adjust to avoid injury.
Because we are all human and will overdue it occasionally it is important to know how to get rid of soreness quicker. The best ways to accomplish this are hydrotherapy, massage therapy, stretching, and alternative exercise. A good hot shower, bath, hot tub, or a session of hot and cold water will bring in blood flow with-out stress on your muscles and joints. Massage relaxes the muscles and helps rid the muscles of the "junk" that cause the soreness. Stretching your sore muscles gently will not only help remove soreness but will increase your flexibility.
Alternate forms of exercise will help you get rid of soreness and increase your overall fitness. Cross-training will keep your muscles balanced and decrease your chance of injury. Swimming, bicycling, and walking are good alternates for your rest days. I don’t recommend trying two new sports at once. If you weren’t active before this program, use water, massage, and stretching on your rest days.
The bottom line is, you can’t expect to improve your fitness without getting sore. The secret is to learn how to minimize and recover from the soreness. If your soreness is excessive,
your program is too aggressive or if there is a problem with your footwear, nutrition, or rest. Your soreness should go away as you get used to your training. If you are the type to keep adding more to your program, you can expect continued soreness. You need to find your best method of soreness management and stick with it.
Monday, April 13, 2020
Take a Deep Breath
How should I breathe? This is one of the most often asked running questions. Breathing is a very natural and well regulation function of the body. If you are breathing too hard, your body is telling you to slow down. If you start your running or walking easy enough, your body will warm-up and you won't need to ask the question. If you start too fast, you will be breathing heavily, trying to get more oxygen into your body and to rid yourself of the carbon dioxide, which is a very uncomfortable feeling and part of the pain associated with running.
There is a natural pattern to breathing, it is inhaling and exhaling once every 3-4 foot strike. Breath deep enough to bring in oxygen and exhale enough to let out the carbon dioxide. Finding this balance comes easy if you are pacing properly and don’t try to override your natural breathing rhythm. If you breathe too shallow and quickly, you will constantly mix the fresh oxygen and carbon dioxide. A smooth breathing pattern will rid your body of the carbon dioxide and bring in the fresh air with lots of useful oxygen.
It is very important to know when it is okay to be breathing heavily and when it's not. If you are just starting and breathing heavily, you are starting too fast, slow down and let your body warm-up. When you are running up a hill plan on an increase in your breathing unless you slow your pace or walk. When you are doing intervals expect to breathe heavily, just let your breathing go back to normal before starting the next interval.
Distance running has to be a very comfortable rhythmic activity. It isn’t about enduring pain, it is about pacing yourself pain-free. You can use your breathing as a signal, like having a heart rate monitor on. Expect an increase in your breathing rhythm when you increase your pace. If your body is ready for a faster pace, your breathing will adjust. If it doesn’t, you will need to slow down until it does. This is a great way to control your intensity and pain levels.
There is a natural pattern to breathing, it is inhaling and exhaling once every 3-4 foot strike. Breath deep enough to bring in oxygen and exhale enough to let out the carbon dioxide. Finding this balance comes easy if you are pacing properly and don’t try to override your natural breathing rhythm. If you breathe too shallow and quickly, you will constantly mix the fresh oxygen and carbon dioxide. A smooth breathing pattern will rid your body of the carbon dioxide and bring in the fresh air with lots of useful oxygen.
It is very important to know when it is okay to be breathing heavily and when it's not. If you are just starting and breathing heavily, you are starting too fast, slow down and let your body warm-up. When you are running up a hill plan on an increase in your breathing unless you slow your pace or walk. When you are doing intervals expect to breathe heavily, just let your breathing go back to normal before starting the next interval.
Distance running has to be a very comfortable rhythmic activity. It isn’t about enduring pain, it is about pacing yourself pain-free. You can use your breathing as a signal, like having a heart rate monitor on. Expect an increase in your breathing rhythm when you increase your pace. If your body is ready for a faster pace, your breathing will adjust. If it doesn’t, you will need to slow down until it does. This is a great way to control your intensity and pain levels.
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