Inner space

Running takes us here,
And takes us there;

It opens doors,
And makes us aware.

To some it's joy,
Even escape;
Some find it a ploy,
To wear a cape.

It may be a trail,
A track, road or path;
For all alike,
A journey you craft.

It can take you away,
A smile upon a face;
Bring you back,
From a far away place.

It can be quiet,
Running your forward pace;
Lest we forget,
All find peace,
Running...
The Inner Space.

I've GOT the formula to success...

I've been around running a long time.

Although I ran and ran as a kid - sometimes away from things, other times to things - I remember the day, place and time I officially became a runner. That was 32 years and some 835,000 kms ago.

I've learnt a few things in that time - read, listened too, heard, seen, attempted, tried, discarded, remembered, reworked, remodelled, reshaped, retried, and nearly retired. I still learn.

The formula to success in running is something I have always chased, and will continue to do. Not so much for myself, yet for others: those beginning or re-starting, those looking to get better - to go faster and further with more ease; for the experienced and the pros; for those returning from ill-health, for those wanting to prevent and/or come back from injury; and those I coach, mentor and consult.

And, for those prepared to listen, and act -  to learn quickly from what has taken me nearly a life-time to come to know, understand, value, deconstruct and reconstruct, contextualise and apply.

Until this morning, in reviewing some old coaching notes of mine, I'd thought that the formula to success in running was easy, simple, yet not complete.  I call it the GOT formula

• Get Out, Train
• Get Out There - now, wind, rain, hills, snow, sand, heat
• Go Often, Training
• Get Off The couch
• Get Over iT

You GET the idea, right?

Well, how about this then? From The Wingate Institute for Physical Education and Sport, the proceedings of an International Seminar on the Art & Science of Coaching (December 1979)...

 To those who do have "the answer" or "the formula" good luck to you.  I'm still working on it, and have GOT to get back to it!

Starting with more...

You've found your mojo, and built some momentum.

A few extra runs per week have found their way into your diary or log, and you've discovered that 'frequency is your friend'. You've played around with going a little longer/further and, at other times, going faster. 

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
   
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

You've considered that 'if some is good, more must be better'. There is some truth to this. Importantly, to get better, you will need to do more - more over time, not all the time...

10. Sometimes, less is more:

• you can never start too easily, nor progress too slowly
• doing less occasionally is a great way too
• successfully meet some of life's interruptions and demands 
• provide a mental break, and keep the fire alight
• give your body - particularly your tendons and joints - an opportunity to adapt to the demands you have been putting on it
• keep you away from your doctor and physiotherapist
• reward yourself for your journey to now
• be wary of aiming to do too much (too fast) too soon - this is the cardinal error for most runners: beginners, experienced and pros alike. Humans make errors. Repeating an error means your making a mistake, and haven't learnt much
• more - often, further, faster - isn't always better
• aim to do roughly the same thing for all your sessions for the first week or two - if it's way to easy, add a little; if it takes too much effort, you can't finish it, or you're really sore for afterwards, do less
• every 3rd or 4th week reduce how much you do by 30-50%. Start up again at 65-75% of your previous level for a week (and maybe 100% for another week), before progressing again
• rather than running every day, you may consider a non weight-bearing activity like cycling, swimming, deep-water running, skating, skiing, rowing, or strength and mobility work through weight-training, yoga or pilates to add to your fitness, and complement your running for 2-3 days per week. They can help protect your from injury, build your all-round fitness, and prevent motivation loss.

It only takes 2 steps to become a runner: (1) choosing to start, and (2) acting upon it. 

The above 10 tips can help you start, and keep you going long and strong...

Finally, starting...

Beginning is beginning.
No matter how you look at it, the start is the start.

You've made a great decision - to start running. You've taken stock, you know where you're at. You've found inspiration, and enlisted support. You've managed to get out the door, realised that some is better than none', and even considered a seeking a coach or mentor.

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
   
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

Here are more strategies to help you keep the momentum...

9. Hang in There:

• enjoyable running comes from being regular, yet regular running helps make you fit enough to enjoy it
• frequency is your friend - aim to go 'more often' before 'more distance' and 'more speed'
• some of the early jiggling, bouncing and jarring caused by impact with the ground will take some getting used to
• it may not be all plain-sailing and black-slapping - you may even experience some chaffing or a blister or two. It may also cause some delayed muscles soreness (DOMS) and joint stiffness. Again, small doses frequently will help reduce the likelihood of these and allow you to do more (in time)
• running through parklands and on trails and grass will reduce the impact shock to your body. If you can, avoid concrete, asphalt and hills for your first few weeks
• some days will be tougher than others to get out - energy, time, motivation - but do get out. You'll be glad you did!
• patience and persistence are powerful

And for when you're ready for more...

The smarter starter...

You've realised that to begin, you simply begin.

You've taken stock, and done your homework. You've found inspiration, enlisted support and ensured that success is just out the door...

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

You've got out the door, and you've been going for a week or two. Yet, you have a busy few days ahead. Keep the momentum, and remember...

7. Some is Better than None:

• 5 minutes is better than none - after starting, keep the momentum.
• after starting you'll find you want to continue, and that you can - go at any time
• this helps keep the motivation and inspiration - and by keeping your habit or routine - you keep moving forward
• keep it simple: anyone with a little knowledge can complicate something simple, yet only the wise can simplify something complicated

8. Find a Coach or Mentor, or Training group

• they add the spice of human support, companionship and inspiration to the bland how-to and when-to stuff
• someone who's been there and done/doing that - someone who helps and guide others could help you
• be wary of quick-fixes, secret systems and one-size-fits-all approaches
• consider face-to-face individual or group coaching, or coaching be remote (online, phone)
• ask about their experience and qualifications, and their philosophy and principles - if they can't explain them for you to understand, think twice
• ask to trial a session or two - see how the coach and other runners relate to each other - if in doubt, walk out

Running is often something we do solo, although millions do it. Running with, beside and around others can provide support, motivation and inspiration.

Yet, getting out the door and doing some is better than staying in and doing none.

If the going gets a little tough...

Starting even smarter...

Getting ready to get out the door, huh?

You've taken stock, and done your homework. you've found some inspiration and made your decision - where and when...

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

But what if you have a few doubts? That's common, must do. Try these...

5. Enlist Support

• let family, friends and colleagues know what you're about to do and why
• use but don't hijack social media
• seek and accept support and encouragement, not ridicule and sarcasm
• be wary of your aims and making promises public that may initially be beyond you - you can never start too easily
• an experienced coach or mentor may work better for you than a well intentioned or well-trained friend
• write what you do and how you felt in a training log or, better yet, a journal

6. Build in Success

• start small and slow, and build - aim for more over time, not all the time
• all paces and distances are forward progress - keep moving forward
• you may be best to start with a walking program, then a walk-jog program or walk-run program
• follow each new level for 2-3 weeks
• give muscles, joints, tendons and organs unaccustomed to running time to adapt
• ensure you can talk - if you can't carry on a normal conversation slow down, or walk more
• begin by running for steps, then seconds, then minutes - all before kilometres or miles
• try 2x5=10
• in your first 2 weeks aim to go on 5 (alternate) days for 10minutes each time
• think about doing a little less than you think you can - challenging, yet accomplishable and safe

No one session - whether your first, second, 20th or 200th - will make you fit, and carry you to your goal/s.  Your progress and success will come from the accumulation of sessions over time, week-after week.

Enlisting support and building in success ensure you avoid the 2-week "I can't do it anymore" hurdle...

More starting smarts...

You've realised that to begin, you simply begin.

You've taken stock, and done your homework.

It's now time to make the time, revise those reasons to run, and get ready to get out the the door...

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

3. Be Inspired

• go to popular running tracks or trails, visit an athletics track; watch a race, visit the start and/or finish line; volunteer to help at a race; be crew or support for a runner your know - absorb the energy & excitement
• watch a run-related movie, read a biography; find uplifting music
• discover or draw and display a motivational picture or quote
• consider a 'before' picture - one you can add a weekly or monthly 'after' picture to
• start your own digital library, scrap-book, or journal
• find something that works for you, that pushes your button/s, that floats your boat

4. Make a Decision (when)

• give yourself a date/day, time and location to start - highlight it on oyur calendar
• avoid Mondays; yet every day and any day is the best day to start
• stick to it ... if you can't - go the very next day
• don't confuse can't with won't
• for newbies and old pros alike, getting changed and out the door id often the hardest step
• take a 'no excuses' approach to your first 2 weeks

Now, you're almost there. 

And just in case...

Starting smarts...

To begin, begin.

Get out the door and run: run a few steps, run a few blocks, run a few minutes. It can be that easy.

To start running, start.

And, be smart.

Many are masters at creating distractions, looking for time rather than making time, and making excuses not to rather than making reasons to.

My 10 Tips to help you start - successfully, speedily and safely:

1. Take Stock
2. Do Some Homework
3. Be Inspired
4. Make a Decision
5. Enlist Support
6. Build-in Success
7. Some is Better Than None
8. Find a Coach or Mentor
9. Hang In There
10. Sometimes Less is More

1. Take Stock
·  running offers all types of rewards. Often the reasons why people start running aren’t the reasons they continue
·  consider why you want to start running – how you start and, ultimately, continue to come back relate to why you run

·  if you’re over 35, have a family history of ill-health, a current condition or past injury that may impact your running, or you haven’t been active for 10-or-so years, ensure you see your doctor or sports-physician, your physiotherapist, and then an experienced coach or mentor.  Avoid Doctor Google

·  find or buy some loose and comfortable clothing. Don’t worry about looking the part - what you wear doesn’t need to be fashionable, expensive or high-tech
·  ask your physiotherapist or podiatrist about appropriate running shoes for you, or visit a reputable sports-footwear store
 

2. Do Some Homework  (…or not, just get out there!)          

·  running is a simple, very accessible and, for the most part, cheap activity. Getting started shouldn’t be too demanding, yet finding suitable guidelines for you will make the start of your journey more enjoyable
·  read about running – aim for reputable sources. Running magazines can be better choices than the internet
·  ask questions about running. Ask a lot, hear much; yet, trust few
·  contact your State’s health, fitness or athletics bodies. They should be able to point you in the right direction
·  search for a nearby running group(s), coach or mentor – call them, go and have a chat; feel if it may be for you

You've made a choice, a decision to run. It is time to act; time to do; time to run.

Starting smarts will help get you out there...again, and again.

How many steps?

'Courage is only an accumulation of small steps', according to George Konrad. 

Running is an accumulation of many steps. 
So... how many steps does it take to make you a runner?

Only two ... 

(1) choosing to start

(2) acting upon it

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...