Better running - better training...

The secret to better running is, a secret you probably already knew...better choices.

A week or so ago, I distilled many choices into nine for you. After many requests, here are few ways to get better at the first, better training:

• better running
• better mechanics
• better technique
• better form
• better relaxation
• better individuality
• better planning
• better long term perspective, less short-cuts
• better lifestyle balance
• better periodistation
• better training phases, blocks & cycles
• better training load control
• better loading
• better maintenance
• better unloading
• better application of principles of training
• better goals & objectives
• better overall athletic development
• better endurance
• better speed & power
• better mobility
• better balance or stability
• better skill, better co-ordination
• better economy
• better progressions (better principles - see below)
• better volume (amount, mileage/kms)
• better intensity
• better focus
• better attendance at trianing
• better attention to, at and from training
• better speeds, paces
• better relaxation
• better complexity
• better structure
• better skill & drill progressions
• better combinations
• better variety
• better density
• better training frequency (& regularity)
• better work-rest ratios
• better training : recovery ratios
• better aerobic : anaerobic ratios
• better overload (better principles - see below)
• better progressions
• better loading over time, not all the time
• better variety (better principles - see below)
• better locations, better surfaces, better conditions
• better games, better fun
• better hills
• long hills, rolling hills, steep hills, up-hills, down-hills, trail hills, grass hills, mountains
• hill-drills, hill-technique
• running, hopping, bounding, jumping
• better warm-ups, better warm-downs
• better principles*
• better progressions, better overload, better variety - above
• better specificity
• better outcome specificity
• better relevance to outcomes: aim, goals, objectives
• better relevance to plan, program/s, sessions
• better relevance to training phases, sub-phases, blocks, cycles
• better physiological specificity
• better neuromuscular recruitment - movement specificity
• better VO2max
• better relative VO2max
• better speed or velocity at VO2max - vVO2max
• better duration of vVO2max
• better running economy
• better lactate or anaerobic threshold
• better fatigue resistance, better maintenance of work-output
• better speed, better 'speed-reserve'
• better respect for musculoskeletal loading
• better functional training outcomes
• better structural training outcomes
• better injury prevention
• better resilience
• better training regularity
• better confidence
• better individuality
• better respect to aim, goals and expectations
• better respect to individual tolerance to training loads and types
• better respect to differences in lifestyle and lifestyle demands
• lifestyle stress & training/racing stress is cumulative
• better respect to individual responsiveness to training
• better respect to individual recovery from training & racing
• better respect to likes & dislikes
• better respect to nutritional strategies and preferences
• better respect to environmental tolerance: heat, humidity, wind, cold, wet
• better respect to physical characteristics: height, weight, body composition, leg length, mechanics
• better respect to balance between solo, group and squad demands
• better cross-training
• better understanding
• better central-specificity : lungs, blood, heart, blood vessels
• better peripheral-specificity : neuro-muscular, muscles, movements, timing, loading
• better time efficiency
• better long-term effectiveness
• better weight-bearing CT
• better walking
• better shallow-water running
• better non-weight-bearing CT
• better cycling, better rowing/paddling, better elliptical trainer
• better deep-water running
• better strength training
• better general outcomes - transferability
• better 'specific' outcomes - neuromuscular function & running movement specificity
• better 'functionality'
• better stability, better control
• better mobility
• better recovery
• better planning
• better recovery strategies
• better sleep
• better progressions
• better sequencing
• better hydration & nutrition strategies
• better stretching
• better massage
• better therapies
• better testing
• better relevance, better timing
• better controls
• better standardisation
• better racing
• better time-trials, better lead-up races
• better interpretation & application of results
• better monitoring
• better records
• better diary, journal or log
• better software
• better communication
• better gear
• better footwear
• better injury prevention
• better protection from the elements - heat, cold, wind, sun
• better technology (?)

Running better is about many things. Most importantly, it is about making better choices - choices that work best for you.

Finding these is about being human - trying, trying again, and trying differently. Making errors makes us human. Making the same errors makes them mistakes - running & training the same way, yet expecting different results.

Trial & error is neither the only nor most effective way to learn. Read, yet don't believe everything. Ask many, yet trust few. Seek answers, yet understand your question(s). Learn principles to apply to you and your situation, don't blindly follow others, fads or trends.

Choose, then learn to train better and soon you'll be...