The Line...

It's that time of year.

It's Christmas. Christmas means different things to different people, for different reasons.

For some, it's the storm before the calm of a New Year; it can be the license to let your hair down and your stomach out before starting over; or, even the mayhem before drawing a line in the sand.




That line comes in different forms. It too means different things to different people.
It can be about:

• stating a point beyond which you will not go
• indicating a point where you've had enough (draw 'the line')
• highlighting a time when you're about to change direction, take a different tact; to change
• to highlight something new, bold and adventurous (to put in on 'the line')
• emphasising a point where any further effort is unproductive (end of 'the line')

Yet, I'm not sure if 'the line' really holds it's worth in gold, or sand. It's too easy to forego 'the line' as we frame it for ourselves, or others. While pausing from a cycle (sorry!) beachside this morning I saw a young boy, no more than 4 or 5 years old, drag a stick along the beach. He drew an impressive line: straight, and long. He called to his mum, "Mum, stop. Look!" He jumped from side-to-side over the line, then ran back to the start and did it all again. And again.

His line ended, yet was never-ending. Well, at least until mum got bored and needed her coffee. It was easy for him to make or profess his line in the sand. It was just as easy to step over it, and continue on his merry way.

As we come into the festive season, and the trimmings and trappings and turkeys of Christmas are bypassed for the resolutions of the New Year, what form will your line take?

      Will it be one of action, or of action stopped? 

Will it be one of drive or determination or passion?

Perhaps it will be another case of the never-ending line that fades into the distance, one defined by many and followed by many more? Will you do it because others have, or not do it because other's haven't? Will you follow this line and start again next year, and the year after? And the one after that, again?

Will your line in the sand truly mark a new beginning, or a new ending?

Or, will you - a day, a week, a minor set-back, a month, an injury later - step over your line and wander, walk or run on, back to your old path? And wonder why? 

You may not. But the running gods will.

Be wary, and toe that line!

All sorts...

Runners come in all shapes and sizes.

And speeds and styles.  And outfits and gadgets.

I got wondering about this while out and  about coaching this morning. The pleasure of coaching my in2running squad was magnified by the beautiful sunrise and early morning weather. The Botanical Gardens ('The Tan') in Melbourne attracts runners of all types: runners like you, runners like me, and runners like us.


Some speed by, others shuffle by; some stride past, many sigh past; some ease along, others pant-n-puff strong; yet, all move in their own way, and run along.


After our session I rewarded myself with a an hour-and-some of run/walk. I took my new Garmin Forerunner for a test run. Thank you to in2runners for this generous gift. It's nicknamed the Forderunner, hehe.

Then, I got to coach some speedy and agile football players, both Soccer and Australian Rules Football. More different shapes and sizes and speeds. And needs.

To this point, we've looked at some basics of program design. Let's take it a little further. As we do that let's be clear on the different types of running. Strangely enough their are different types of types of running. What the?

There are types defined by differences in gait, technique and mechanics: walk, jog, run, sprint.
There are types defined by distance: sprints, middle-distance, long distance, ultra-. Each of these have their own classifications and event names.
There are types defined by obstacles: hurdles or 'sticks', steeple-chase.
There are types defined by terrain: hill, trail, cross-country, even orienteering and rogaining.
There are types defined by outcomes: health-related, fitness-related running, performance-related running. Some even run for it's contribution to aesthetics.
There are types defined by relationship: individual, team, age-group.
There are types defined by no definition, yet for the exhileration and the experience.

Training effectively for each of these different types of running simply requires us to understanding running in context: who it's for, what they're training for, and the demands of their event.


A one-approach to training for running does not fit all people, nor does it fit all athletes or all events. It certainly doesn't fit all outcomes or goals, and nor should it remain the same for all people over time. This is Training Programs 101, 102 and 201.


Although sprints, middle-distance and endurance events all involve running...training for them requires different and individualised programs over time.  Yet, each effective program will be based upon sound athletic development principles of training.


In blogs to come I'll share my experiences with you about program design for endurance events.


Endurance runners come in all shapes and sizes.

What sort are you, and me?

The Running Gods...

We are blessed.

I used to think the running gods visited as people, as runners like you and me.


More accurately, that they anthrpomorphised as Steve Ovett, Steve Cram, Seb Coe, Mary Decker, Grete Waitze, Said Aouita, Steve Smith, Rob de Castella, and others. In other words, when it suited them, the running gods would take human form, and race. And run...oh so smoothly, and oh so fast.

Anthropomorphosis.  Ann-thro-po-morf-oh-sis...'tis a big word. And, long.

It means transforming into human form.

As one who leans more towards evolutionism than intelligent design, I now know better. 

As smooth, sleek and speedy elite runners are, they are not the running gods. Sure, although the, errr, 'parental interaction' that gave their genetic predisposition and 'will' to run may have been blessed by the running gods, these speedsters still needed to demonstrate the choice, courage and determination, and do the miles and repetitions, and suffer the aches and pains like the rest of us. No, great and good runners are not the running gods.

The running gods are our own. They sit in judgement and challenge our resolve, our commitment, our courage, and persistence, and consistency, our 'smarts' or 'common sense', and our application to achieving our self-confessed and self-imposed goals. They tick or check the columns that matter beside our names.

These running gods come in all shapes, sizes and forms: as injury, as fatigue, as the elements (heat, cold, wind, rain, hail, snow), as ill-health, as motivation loss, as temptation, as procrastination, as 'the battle', as the 'little voice', as the red-line, as 'the wall', as hills, as life and lifestyle, as family, as work or study, as the choices we make in humility, adversity and grace. And pace. 

These running gods want to know if we are worthy: worthy of the lofty goals we set ourselves;  worthy of the distances and times, and joy and pride of those who have run millenia before us; worthy of the true medals and podiums...self-fulfillment and achievement.

The running gods bless us with choice: the choice to run, the choice by which you and me become better people and runners.

Running can transform.

And, bless that.

The Battle...

You've had it.
I've had it.
We've all had it.

Some weeks, it's most days. Some weeks, it's absent. Sometimes, deserts us. Other times, it nags us.

No, no...it's not our partner in life, nor our mother-in-law.

It is 'the battle'. It's the internal dialogue we have while deciding between 'now' or 'later'. It's the conversation we have with ourself about putting the session/run off and getting changed and getting out the door and doing it now. It's the whisper of future guilt if we delay, and don't deliver. It's a measure of the call of the running gods, "go and run". 


The battle nestles comfortably with procrastination. For runners, procrastination is the art and science of delaying the inevitable - vigorous agitation of the body by placing one foot in front of the other, at speed, to bring pleasure, pain and pride. The battle is first-cousin to the 'little voice'.


I battled this morning. I coached. I coffee-d. I sat in my car for 20 mins. Procrastination visited. Guilt rang. I changed running shoes three times. In the end, I went. I ran.


As each of us know, each time we battle, each time we defeat the temptation of 'later', once we have our gear on and are a few minutes into our run (or jog) we wonder what all the fuss was about.


The battle is important. It's important you deal with it there and then. Each battle you win is a tick the running gods place beside your name. Persistence and consistency are key elements to becoming a better (and faster, and wiser) runner. Each battle you win is a check for you in the persistence and consistency columns.

I have this rule. If you begin to battle; begin to consider delaying; begin to re-schedule - simply shut up, and put up. Put your gear on. Get out there. And run. Then.

The battle then is done, and won.
And you did it.

What's in a name?

"Hey, where're you going?

Brad didn't really want to know. He didn't have his glasses so couldn't make out Steve getting changed.
He was trying to drag Steve and few other friends to the pub. It was beer o'clock!

"I'm about to train, dude!"
"Ah, you're going for a jog...?"
"No, hey, listen man! I've told you before I don't jog. I'm going for a run. I'm a runner!"
"Jog, run...what's the difference?" Brad naively asks.
"There's a big difference, dude!"

Is there? Really?
Many years ago I read we all start as joggers and at some stage, when we enter a race, we become known as racers. And only when we see and experience running for what it is do we become true runners. At the time, I was a racer, one who competed against others and times. The last decade or so, I've morphed to become one of those types - a true runner.  Oh, I'm still competitive though, just not against others; my racing days are done.
Which are you?

Brad likes to ride regularly, as transport to and from his workplace. He likes to be known as a cyclist, not a 'rider'. Steve is into triathlons, yet never refers to himself or other tris as 'paddlers', 'riders' and 'joggers'.

Brad found his way to a pre-pub cafe; one that overlooked the park where Al and Steve would run. Brad and a mate decided to sit and wait for them... http://youtu.be/F0BfcdPKw8E

If you run, where are you going?

Programs 201: Good stuff...

It's happened again.


A coach cut-and-paste a program from the internet over the weekend. He asked, "Is this a good program, Fordy. Could I use it?"


"Of course", I replied, "you could use it!"
More to the point, simply by using it because you can doesn't mean it is good. So...I had him think about if he 'should' use it. Very different question.


Back to what makes a "good" program. You may recall that what a program is depends upon your perspective, experience and, importantly, your expectations. Therefore, your judgement of "good" (or not) depends upon who you are, your running and training (and injury) background, your running capacity, what you know or have experienced, what you value, your lifestyle, and what you're aiming for, at the least.

It depends upon your context, and how you go about framing your view of a program.  The coach had began to frame the program in terms of accessibility, clarity, and presentation. All understandable given the practical and practicable nature of us coaching-types. But....no context.

Helping the coach appreciate what he'd found in a more relevant context, I explained the three fundamental elements of a program (1) it's a journey - a planned, reflective, reactive, respectful, and robust trip; (2) as a journey it has a destination; it considers your/team's current situation; and, considers your/team's past; (3) it must be planned - providing direction and based upon fundamental training principles.

The program he found had no reference to his larger sport's program nor was it directly relevant to the athletes he coached. Knowing what existed, it couldn't have been relevant to the elements or outcomes of his program. It wasn't a journey for him to take, yet simply a snap-shot of part of someone else's journey. It had taken no stock of the past, current and future situation of his athletes.

He got it! He needed to plan his program from the bigger perspective first: at 5, 3 and 1 year levels. He had to consider and map out what his juniors (12-13yo) and seniors (17-18yo) were to achieve as young people, as athletes, as runners. Then consider the backgrounds of his athletes, the resources he'd have, and what time frames were available.

Once he knew where he was going, who was likely to take the journey with him, and what resources he had...he could construct a program. Implementing it, and reviewing it against objectives and criteria over time, would bring it to life. And, a planned, living, breathing and effective program is a "good" program.

A "good" program is not one to cut, copy and paste. It is one to plan, implement, individualise, review and re-work...all with the destination in mind. It is all of smart, knowledgeable and wise.

Nor is a "good" program a simple routine of increasing distance, repetition numbers and speed, and reducing rest periods.

Dependent upon why you run and what you're aiming for, a "good" program is determined solely by meeting the objectives it sets out to achieve for you. It is likely to require you to complete a developmental sequence of progressive and varied sessions and activities relevant to you, your capacity, and the demands of your event. This developmental sequence will be based upon the creative or artistic application of scientific training principles over time.

Yet, you can have the most scientific based, most comprehensively thought out and planned, intricately detailed, varied, colourful and expensive program in the world yet, if you are unable to follow it, don't like it, give up on it, get injured through it, or it is too hard, too easy, or too boring for you, then it isn't worth the little bit of cyberspace you cut-and-paste it from.

Of course...it's 'no good' if it doesn't work for you.    Don't let that happen...again.

Runner's 12 Days of Christmas

Sung to the tune of 'The Twelve Days of Christmas'...

12 runners running

11 athletes striding

10 nights of sleeping

9 miles a-winding

    (or whining)

8 minds a-wondering

7 days a-training

6 thoughts a straying

5 olden hamstrings

4 horrendous hills

3 garmin watches

2 hurting blisters

&, a pace that won't kill me

     (or, a brand new pair of Nike [Ny-kee])

Programs 102: The puzzle

A good (training) program is like a jig-saw puzzle.

You know where you want to finish, you can see your destination - the completed puzzle. You've got a bunch of pieces (or sessions) to put together. And, you've got time.

Jig-saws are puzzling, haha. Everyone knows how to do them yet, there are no rules for completing them. Or are there?   Training programs are similar.

Try this:

Scenario One: you purchase your puzzle. You take it home. You look at the picture.  You empty all the pieces from the box. You check the time. You begin: collate the corners and edges, then group the objects and colored features. Piece by piece, over time, your puzzle - your destination - comes together. You have a break every now and then. On return, refreshed, you complete more.

Scenario Two: you have an event to train for, a race. You've entered. You sit down to plan your journey. You've got 16 weeks. You know the race length, the topography, the  likely conditions. You note your family and work demands. You draft a plan. You note down some favourite sessions, some need to do sessions, and some must do sessions. You take pride in outlining tougher sessions. You plan some easier sessions, and schedule some 'lighter weeks'. You re-wrok your plan.

The completed jig-saw puzzle is your race, your destination - the end-product. The unwritten rules of jig-sawing (corners, edges, objects, colors etc), are the training principles that underpin "good" program design and implementation. They're often implied, but need to be mastered. The pieces you put together are the individual training elements, activities and sessions you juggle with the rest of your life(-style). The mental breaks equate with lighter sessions, rest days and 'unloading' weeks.

The point of difference: life is four dimensional, at least. You live and breathe it over time; your program requires flexibility. The jig-saw, modern versions aside, are 2-D. Their pictures are static. The 'picture' which is your destination - the race - evolves a little as time strides by, and you need to juggle the newly shaped pieces.


We need to jiggle and juggle, and jog and wiggle to complete the puzzle that is a race, and running


And life.

Programs 101

"Do you know where I can find a good program for...?"
"Can you help me with a good program for...?"
"Is ABC a good program...?"

Ring-a-bell? They do to me. I get asked them almost everyday. Feeling cheeky I could reply, "Possibly", "Sure", and "Maybe", respectively. Those who know me recognise my wry grin.

They're interesting questions for two reasons. Firstly, no-one really wants a 'bad' or 'mediocre' program, do they? They want a "good" program. Secondly, what is a program?


What a program is depends upon your perspective, experience and, importantly, your expectations.


To some a program is having a weekly routine; to others, its a chapter or page from a magazine, a journal, a blog, a website or  a book; to some, it's a series of sessions repeated on a weekly (or thereabouts) basis; to many, it's a series of sessions that require them to go further, or faster, or run hills etc; some even consider it getting a tweet or email or SMS from their coach that outlines the daily session/s to complete; a few would consider it going out and training according to how they feel.

None of these 'definitions' or 'types' of programs are necessarily right or wrong. It depends upon how you look at them, and what you were expecting. It depends upon your context, and how you go about framing your view of a program.  (I return to 'context' and 'framing' another day).

To me a program has a number of fundamental or basic elements.

Firstly, a program is a journey. This journey is all of planned, reflective (is revised over time), reactive (or flexible, catering for 'stuff that happens'), respectful (individualised or customised), and robust (includes a range of elements).

A program is not a routine or schedule to be blindly followed or adhered to...it is a living, ongoing entity.

Secondly, like a journey your program has three parts: (1) a destination - your finish point, where you want to end-up, your aim or ultimate outcome; (2) it takes stock of your current position - where you're at, what your'e currently doing, and what you think you need to do; and, (3) it also considers your past - where you've been, what you've done, what worked and what didn't, and what you've learnt.

A program is not a schedule of sessions that you're given, or have been taken from a source, that aren't adapted to you and your context.

Thirdly, a program must be planned. This planning gives you direction. It respects where you've been, has considered where you're at, and points you in the direction of your destination. It provides guidelines. It highlights complementary elements to assist you in 'staying on track'. It highlights progressions and milestones in a descriptive and, sometimes, quantitative sense.

Each of these are based upon the demands of your event, and your capacity to progress to meeting these demands.

A program is not a serious of random sessions; it is not a routine of sessions completed a little further and/or faster each week; it is not a compilation of daily or weekly emails or posts or tweets or SMSs.

Finally, a program is based upon fundamental principles of training: individuality, specificity, adherence, progression, overload, recovery, variety - all based upon science, knowledge and 'known stuff', yet applied, combined, mixed, brewed or created with the deft wisdom of an artist.

Programs come in all shapes and sizes. They also come with various degrees of professionalism, effectiveness, and price-tag$.

An "effective" program for you, ultimately, is based around you and your progress toward the goal/s you wish to achieve. Where you start, how you get there, and how you manage the road-blocks, detours, road-works and accidents along the way - the journey - is the special aspect of your program. It is the "good" in a good program.


A program is your journey.

How does your current program stack up?
Alarm bells?

'Oh, the places you'll go'

Congratulations!
Today is your day.
You're off to great places!
You're off and away.

You've brains in your head,
You've feet in running shoes.
And you can steer yourself,
any direction you choose.

You're running by yourself,
But you're not alone;
You know what you know,
And you're the one who'll decide
where to runningly go.

You'll look up and down streets.
Look 'em over with care.
About some you'll say,
"I'm not running down there".

With your head full of brains,
Your heart full of hope;
Your shoes full of restless feet,
You're too smart to go down
any not-so-goodly street.

You may not find any street
To take your running feets down;
In that case, of course,
Head straight out of town.

It's fresherer there,
In the wide opener air;
You may take the hills,
Or go yonder-and-dale,
Away from the poontzy dills.

Out there things can happen,
And frequently do;
To people as brainy,
And as runningly as you.

And when things happen,
Don't worry, don't stew.
Just go right along,
Keep on runnering,
You'll start happening too.

thanks to long time companion, Dr Seuss-man

Why do you run?

I've been running for 30ish years.

Running has taken me many places and helped build many relationships.
It has brought me in touch with myself, the world around me, and in touch with many others.


I know people who have just started running, others who have been running for a long time; some who are serious about running, others who dabble; many who run fast, some who run faster, and a few who run fastest.

We run for different reasons. And, the reasons why we begin running aren't necessarily the reasons why we continue to run.


A while back I asked the athletes I coach - the in2running squad - to write down why they run. And then to summarise each reason into a word.


Here is why they run: 
adventure, nature, sanity, gratitude, balance, clarity, passion, fun, fitness, enjoyment, speed, journey, living, friendship, security, discovery, connection, healing, growth, freedom, release, catharsis, isolation, sanity, challenge,  test self, control,  health, focus,  escape,  play, immersion, happiness, time,  feeling,  aesthetics,   efficiency,  routine, community,  choice,  travel,  improve,  competition, well-being,  change, security,  camaraderie,  find,  means-to-an-end, purpose,  fear , inner-child,  endure-ance,  body,  identity, and confidence...
    
We could explore these and find similarities and commonalities, and themes, and contradictions and paradoxes, yet each runner's reason/s is their own. And theirs alone.

 That is the beauty of running: its accessibility, its individuality, its simplicity, its transference.

 Why do you run?    I've been running so long, I don't know how to stop.

The Competitor...

On the wall in my hallway, sits a reminder of my competitive spirit. It's the first thing I see each time I walk in the front door at home.

There is no tougher race than the race against oneself. Other competitors and times matter not in the finish. The race against and, ultimately,  for oneself is the race we all strive to win. And only through trusting oneself to test one's limits, and having the courage to succeed can we all be winners...compete well my friend(s).


I wrote this in 1993 and dedicated it to the best coach I ever had...Dr Ron Brinkkert.

The Athlete in us all, 2

We are all athletes ... each and every one of us who runs (walks, swims, skates, cycles, rows, skis, bowls, hits, kicks, lifts or flips, and scores).

And the word athlete does have a romantic, albeit humble, origin. It is through this humility that true athleticism touches us all.

The Greek word 'athletes' originates from Latin, 'athleta' and 'athlein', which literally means to "compete for  a prize".

As runners we all compete for prizes and, in one sense, perhaps an ultimate prize. 

As we evolve as runners we learn that the prizes we compete for are no longer caught up in podiums and places; nor times and trophies; nor medals and muscles; nor ribbons, and ranting and raving. 

It is in the afterglow of competition and achievement, and on the reflection of a journey that started well before the starting line - somewhere way back with the courage to say I can and will do this - and on the journey, one step after another, km after km and week after week and year after year, we discover those prizes. Those prizes are the benefits of running and these are the essence and heart of why you and I run, and continue to run.

If competition is the basis for athleticism, we may ask the question 'what is competition?'. Competition isn't you and I competing (for places, or podiums, or prizes) against others, it is you and I competing with others, striving toward the same ends, striving together.
Occasionally I may finish in front of you, and (all) the others.

Competition comes form Latin 'competere', made up of com- (coming together) and -petere (to strive).

As athletes we strive together; we strive, not in rivalry or opposition, but as a community.

These are the people I coach.

Now...where did I put my drink?

The Athlete in us all...

As a school teacher I often got asked, "What do you teach?"

I'd cheekily reply, "I teach young people!"

"Yes, sure, but what to you teach them?"

"Oh...I like to think I teach them positive values and behaviours to use in different contexts, and that everyone has the right to be heard and prosper."

"Have you been drinking Paul?"

Laughing, I always knew what was coming...

"I do that through teaching skills, knowledge and appreciation through positive experiences with physical activity, maths concepts, and scientific principles...I teach Physical Education, Maths and Science."

I haven't taught for a couple of years now. I coach. Again.

When I tell people that, of course, I get asked, "What do you coach?"

Laughing on the inside, "I coach people. I coach people (who want) to get better. I coach athletes."

And the circle completes itself.

That said, good teaching and good coaching share much in common. They are both about building relationships and journeys - providing positive context and experiences (physical, social and emotional skills; sessions, activities) for others to develop or improve. Their journey: to reflect upon where they've been, their past; to become more aware of where they are, their present; and aspire and plan and build towards their future.

But what type of athletes do I coach?

Arguably, there are many types' of athletes: amateur, professional, commercial, weekend, casual and so on.

Between you and me...people want to hear that I coach football, soccer or volleyball or basketball, or track-and-field, or, god-forbid, runners and triathletes (LOL). I've been there, done that. I don't coach the sport any more. The skills, rules and physical capacities to participate and compete and win in their sport are tools for coaching the person. Thus, I coach people.

Yet, to me, we are all athletes...each and every one of us who runs (walks, swims, skates, cycles, rows, skis, bowls, hits, kicks, lifts or flips).

I used to think that the word athlete may come from a Greek or Roman God and that his etymology laid in a romantic Latin stem: someone like, say, Athletik or Athlus or Athlaton. Alas, no!

The word's origin is more humble. It has no deity status. It has no impropriety toward immortality. And for the better, as it brings it's roots undeniably closer to me and to you, to all of us.

More on this tomorrow... 

Smart Training

Coffee often brings out the best in people.
Not the stuff you actually drink, but the convention of sitting down, having a 'coffee', and enjoying the company of friends, family or colleagues.

Hang-on, I may need to retract that statement! I know plenty of people that have to have a coffee (literally) before they can manage anything close to understandable, let alone good, or best...hehe.

I had a 'coffee' with an athlete mid-arvo yesterday. We talked about all sorts of things, and solved most of the world's problems. Coffee is so powerful!

Of course, we talked training. The athlete asked about Smart Training.
Training means different things to different people.

We'd both heard about smart training in terms of goal-setting: Specific, Measurable, Attainable, Realistic, and Timely. It's a nice, if not out-dated, acronym.

I added another smart acronym perspective: Self-Monitoring, Analysis and Reporting Technology.

In many ways training is an approach to achieving the aims you seek form your running. Smart training is a more-or-less systematic approach to achieving your outcomes or objectives. Smart training is knowing what you want to achieve, and going about achieving that. It's about consideration, planning, implementation, assessment and reflection. And it's about time, and effort. Some of it is science.

And it's about being flexible and enjoying what you do, and not pushing all the time. It's being human, and intuitive. Some of it is art.

Some of us run (we call it 'training') simply because we enjoy it, and the benefits running brings us when we're diligent. And that, as an end in itself, is cool. Some would see it as training for the sake of training. I doubt it can ever be that simple, as there is always something that attracts the runner to running, and to continue to run: not all of us run (and train) to race, compete or perform.

That said, I could (and will, soon)  make a case that we are all competitors and athletes.

In short, smart training is about understanding the difference between training hard and hard training. Understanding is not simply knowing; it implies consideration, and application. Understanding underpins application to context, a form of wisdom.


Training hard is about training in a manner to achieve given objectives: the outcomes of a particular activity or drill, the outcomes of a given training session or microcycle or phase of training. In this essence, training hard is about directed-training: training that is planned with intent and purpose, and executed or completed with same the same intent.

Smart training in terms of 'training hard' is a form of athletic intelligence, and underpins all good training and athletic development programs.

If an 'easy' session is planned, then training hard dictates that's what you do. If you're session focuses on technique, speed, economy, race-pace, lactate tolerance or is meant to be long then that's what you're (meant) to do. If you're meant to spend 30 minutes completing well designed trunk (or 'core') and leg circuit the...guess what...do it!

Training hard is often the more mentally challenging; it's tougher to do! Easy sessions, and lighter weeks, and a day-off are often 'hard' for many to complete. As are true 'physically hard' sessions.

On the contrary, hard training is the 'soft' option. Hard training has you going out and 'busting your boiler', 'smashing yourself' and 'hitting the track' (or gym) each and every time you train. Sure, there is no shortage of sweat and work and fatigue here. And you may even finish thinking "Yeah man, that was some workout!" Funnily enough you said the same thing after your last workout, and the one before that, and the similar ones you did last week. It's about a hit, a fix, instant gratification.

Anyone, any fool, can work-out and complete sessions that feel hard one after another. Over time, these sessions all tend to be the same in nature: neither truly hard, nor easy, nor moderate. They become a conglomeration of workouts completed one after another.

This is not training, and certainly isn't smart.

It's a form of work, and work and training are not synonymous; they are not the same thing. Of course, run training requires physical work - yes, you've got to put out! It also requires you to invest time, emotion and mental effort.

Smart, directed work over time - true training - is much more than going out and simply exercising regularly, or working out when you feel like it.

It's knowing what you're training for and towards, and directing your time, energy and emotion in doing that.

It often requires patience, and delayed gratification.

Who has patience though when one needs their hit or fix of coffee!

Basics are Best

Basics are best: this is a given for me.
And givens come for free.

A best-selling author had to master the basics of the alphabet, word and sentence construction.
Musicians begin with notes, keys and chords.
Chefs create their recipes upon basic food, preparation and presentation basics.
Engineers and physicists had to conquer multiplication tables and BODMAS before creating skyscrapers and sending people to the moon.


For runners like you and me it is the same.
If you want to begin running, become a better a runner, or simply want to experience the benefits that beginning and continuing to run bring, there are three basics to follow:

Firstly, run!
Ultimately, running makes you a better runner.
Sure, swimming, cycling, rowing, strength-training, yoga and pilates may complement and support you and your running at different times in different ways. In time, only running can bring what running brings...and offers, and gives, and takes, and encourages, and teaches.

Secondly, run regularly.
No rocket-sceince here either. Running once or twice a week will bring satisfaction in some form, and it will bring improvement for a while for those who are beginning. Yet, systematically progressing to running 3 or 4 or 5 days per week, and even experimenting with twice-a-days if your'e a seasoned and injury free runner, will deliver you a myriad of benefits: performance, health, aesthetic, psychological and social.

Oh, neither of these is to say that if some running is good for you, that more (and more) is necessarily better. We are biological beings and our make-up is somewhat plastic. Not plastic in the cosmetic or silicon sense, but in the sense that we 'adapt' to our surroundings and the effects they have on us.

Running, although an inherent locomotor or movement skill for all of us, places stress on our bodies and  it's myriad of up-keep, communication and development systems. It also challenges our energy, our behaviours, our time, our relationships - relationships with self, with others, with our body, with nature and time, with psyche and soul, and with our own angels and demons.

Over time and with regular running (or, training) your body navigates amongst these stresses and stressors. It reorganises itself, and prioritises. It makes more-or-less permanent changes in structure and function ('adaptations') to reduce the burden, to reduce the load: running becomes easier, and we become better runners and better performers. Changes in behaviour and psyche and relationships accompany these.

These adaptations, as long as we continue to run, take advantage of our plasticity, our ability to adapt to the challenges of our environment, and our ability to learn, reflect and change.

Thirdly, once you've began running and have come to terms with running regularly for a while, then explore the devil in the detail. This devil comes in the form of running faster, running further, running hills; running amongst, within and against others - running in races; nutrition, footwear, clothing, and all sorts of gadgets, training systems, programs and experts.

Remember,  amongst all these, all that is old is new again. Don't get caught up in the marketing, the hype, the 'secrets', and the gurus - the bad plastic.

The basics, the fundamentals - the RUNdamentals - are best.
They are three and they are free, and they are gold!