Sensible Training, Satisfying Results
Most people know about the hard easy principle of training. Goodness knows, I’ve talked about it on this podcast enough, but in practice, many runners don’t enjoy the benefits because they run their easy runs at the wrong pace. That can easily sabotage a runner’s training.
In this episode, I explain how to determine the right easy run pace, and I have a couple of tips for maintaining the right pace. The result will be a much better payoff for training and much more effective speed work.
I’ve been hearing the phrase, ‘turtle power,’ for years, always from slower runners, usually in an upbeat, positive way, an “I’m fine with that” way, but sometimes they utter the words apologetically, and that makes me sad.
Often, these are beginner runners, but not always. It is my hope that after listening to this podcast, no one listening will ever feel bad, in any way, about being a slower runner.
What is slow, anyway? It’s all relative, isn’t it? When an Olympian runs a 6 minute mile, it’s an off day. Most runners will never see the faster side of 9 minutes, and some will always run 12 minute miles, and I sure hope those people don’t apologize for that because there is no reason to be the least bit apologetic. To me, that’s like apologizing because you have brown hair.
If anyone ever makes you feel like your pace is too slow, then that person is just being unkind and isn’t worth worrying about. In fact, they probably feel inferior in some other way. You have as much right to go your own pace and be happy with it as any other runner has a right to go the pace that is comfortable to them.
After all, running is an individual sport. One of the most enjoyable elements of running is that anyone can do it; you don’t need to be a gifted athlete, but I sure hope you do realize that anyone at any pace is an athlete.
Turtle Power is the mantra of slower runners everywhere, and so it should be. I hope it’s empowering. If you’re a slower runner, and since you’re a beginner, you probably are, own it; don’t apologize for it. Turtle runners unite!
Below is the link to my beginner runner program. It includes beginner running schedules for six months.
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When beginner runners don’t succeed, it’s usually the result of one of two problems:
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Many beginner runners don’t warm-up because they think the only reason to warm-up is to prepare to run fast; they know they don’t run fast, so they skip the warm-up. [Read more…]
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It’s not unusual for coaches of beginner runners to disregard form in lieu of total emphasis on building endurance. I believe the opposite is the far better, more effective route, [Read more…]
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You need a plan.
You wouldn’t set out on a road trip without a map because the chances of arriving at your destination, assuming you hadn’t been there before, would be zero. There are far too many possibilities and far too many possible directions. [Read more…]
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Weight loss is the number one reason that people start running, and number 2 is not even close. [Read more…]
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How is your running base coming along? This is one of the most critical considerations for any runner’s success, but in my experience, the great majority of recreational runners ignore it. With this episode of the Mojo for Running Podcast, I hope to raise awareness to motivate every listener to give this area of their running life the attention it deserves.
A great percentage of your running success – or failure – will be due to a properly executed training, but if you miss a key area of training, no amount of effort to the remainder of your training will make up for the gap. It’s that important.
By base, I mean the number of miles you run per week. If you keep a record of your miles – and most runners do – then go to your log book, right now, and see how many miles you were averagjng, per week, at the start of your last training cycle.
This episode is likely to change your attitude about this often neglected factor that plays a critical role in your running success as regards the effectiveness of speed work, your success in avoiding injuries, and your comfort all the way to the end of races.
Your training base is that important.
**In this episode, I mention my son’s new podcast. His name is Ben Voiles, and his podcast is The Internal Work. I hope you’ll check it out, especially Episode #3 about confidence. That one would be particularly helpful to any runner. His podcast is on Apple, Spotify, and Stitcher.Click the graphic to check it out.
***In this episode, I also reminded you of our documentary film, The Human Race. I decided I’ll mention one of the featured runners in each of the next several episodes. In this episode of mention Riorita Gaon. Here is a pic. I hope, if you haven’t watched The Human Race, you will. I promise it will provide great motivation. Many runners have told me they bought it and watch it whenever they need motivation. That’s Rio in the pink sunglasses and with the mimosa, with friends Maureen Wallace and Nancy Hannas. Click here to see a trailer for the film.
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I know very few runners not focused on getting better, improving their running performance, scoring PR’s, but sometimes there are ways to improve, even quite basic ways, that never become common knowledge to non-elite runners, certainly not common knowledge to people who aren’t working with a coach.
One of the most basic concepts is periodization, which means, in case you didn’t listen to Episode 134, the period of training, usually several months, leading up to your goal race, and that period of time is broken into three segments or microcycles. In this episode I explain what those three segments should look like and why.
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Most runners run because they know it keeps them fit and because it’s a great hobby. For some, it’s mainly the camaraderie. Others are attracted by the endorphin rush, but virtually all runners also want to get faster.
Is that you? Even if you only do the occasional race, you may want to keep improving, set a new PR at least once in a while.
Then there are also the hard core runners that mainly enjoy the competitive aspect.
Whichever group you fall into, you will benefit from some basic knowledge of periodization, the concept of training cycles that facilitate your fitness. Unfortunately, unless you’ve worked with a coach, and most runners have not, then you probably haven’t even heard of it.
Well, no worries. In this podcast and the next, I explain the concept of macro and micro cycles that comprise periodization. Knowing this concept will improve your running, even if you don’t go all in to apply it fully. Once you listen, you’ll see what I mean.
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