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...

The power of running...

Running opens up the world of possibility, and windows of opportunity.
It can teach you many things.  And, when you're open to running's lessons, you will learn many things.

Write to me! I'd like to hear what you've learnt from running...
paul@pfad.com.au

I've learnt and continue to learn much from running, 'P' things:

• the value in planning and purpose - with flexibility
• guidance from programming and prioritising - focus
• the logistics of practicality and practicability
• the nature of practise, and practice
• the complexity and perplexity of potential
• the perspective of balancing ambition, ability & action
• the principles of preparation, prevention and proximity (or, timing)
• the strength in progression, and (appropriate) placement
• the nature of people, personality, power & politics
• an insight to professionalism
• the prudence of Mother Nature & her brother, Time
• a better understanding of Paul

Most intriguing of all, through running I have learnt about the power in patience and persistence.
Sometimes the power is in pushing and probing (limits), other times it's about pacing.

1 Key, 3 Tips & 6 Steps to becoming a better, faster runner:

One of the powerful things about running is it's simplicity. The most sophisticated, complicated, scientific, systematic, progressive, varied and expensive training plan and programs are useless if you've misplaced this key...

The Key: run

Tip 1: run

Tip 2: run regularly and consistently

Tip 3: run with good mechanics, technique & form

Step 1: basics are best

Step 2: run

Step 3:  run with good mechanics, technique & form

Step 4: run regularly & consistently

Step 5: run fast, at times

Step 6: recover

Forget the tricks, they can be traps. Basics are best, so do them well. Get out the door, and run.

No level of wishing, hoping and dreaming and goal-setting will ever replace good ol’-fashioned run-training: in the sun, wind, hail and rain; over hills, grass, sand, trail and varied terrain; sometimes slow, sometimes fast, and in between, priority not last; leave the gadgets, forget the numbers, get out there; think, immerse and do - as athletes, as runners.

Remember, better running = better choices.

Here, there, everywhere...

A tourist out for a run around Melbourne's Tan track and I got talking yesterday. As you do. He asked me where to you go to run here?" i shared some obvious locales. I got thinking about it later...

'Tis Not Where You Go To Run, Yet Where The Run Takes You:

It takes me to the middle,
It takes me to the edge;
It takes me places,
Only running can pledge.

It takes me here,
And takes me there,
It takes me many places;
Over here, over there.

It closes doors,
Opens some too;
It leaves some ajar,
As only running can do.

It takes me here,
And takes me there;
It takes me new & old places,
It takes me wherever I dare.

It takes me places past and lost,
Places where I reconnect;
Places I’ve been,
And places I’ve dreamt;
And those unthought of yet.

It takes me here,
And takes me there;
It takes me home,
And everywhere.

It takes me up,
And brings me down;
It brings me closer,
And sometimes far,
Out of town and all-around.

It takes me here,
And takes me there;
Places curious and curiouser,
Heart, legs and mind working;
And places to share.

It takes me places,
I wish to never end;
It takes me places,
Known and shared,
Mysterious, magic and mythic,
The run – a friend.

Efficiency, effectiveness, & economy...

'Stuff' goes into becoming a better runner. 

The same goes for becoming a competitive runner. 

Your success may be measured by podium, performance, prestige, participation, progress, or pride. 

Of course, race-day requires you to run speedily, safely and economically. If you're a triathlete you need to add your 'warm-up' swim and bike legs and be able to transition swiftly between them.

How well you do these depends upon your endurance training and racing history, and your genetic make-up: a physiological, biomechanical and mental passport. Good old-fashioned grit, determination, fortitude and will – along with some good fortune – help.

Remember...better running is about better choices. Is your training better to be efficient, effective or economical? 

Efficient training is about getting results in a short period of time. In some respects it’s about short cuts, quick fixes, 4-week solutions, 3 hot tips, 2 new trends, and one guru. It’s often about fads and following the crowd, but it is seldom about smarts. You want it now. 

It's your fast-food (take-out) method of becoming a better runner - fast to prepare, fast to consume, fast to empty your wallet, fast to give you a buzz...yet not very satisfying in the long run

Effective training is about results too. Yet results that are more productive and of a higher standard. It’s as much about process, and how well you train in the short and medium terms for bigger and better long-term results. It’s about being smart, and working on getting to what works best for you. It's about the power in persistence and patience.

It's your Sunday roast method to becoming a better runner - a recipe carefully handed down and shared, prepared and cooked with secret herbs and spices (not the KFC ones), eaten with appreciation...and, it leaves you satisfied and looking forward to next month's.

Economy is about movement and energy. In endurance performance terms it’s about using as little oxygen as possible at a given pace or speed. Having good economy is beneficial in three ways:

(i)       you can run faster    (or- swim, bike, paddle, row, skate)

(ii)      you can run longer   (or- swim, bike, paddle, row, skate)

(iii)     run (or other) at any absolute speed or intensity feel easier

Good economy depends on your genetic and mechanical passport, which differs between individuals - and for each leg of the triathlon. Training history, accumulated training volume, range of experiences, and recent pace-specific training have the biggest impact on economy. Many factors have been researched in relation to economy. Apart from minimising wasteful and compensatory movements, there is no one economical formula that fits all runners (or athletes) the same way.

It takes time for your body, mind and lifestyle to find their own ‘sweet-spot’ in terms of oxygen in and maintainable speed out.

Your sweet spot to economical running is as unique as those running, training or racing beside, around and against you.

Effective training shapes, styles and stylises your individual economy. 

Efficient training ignores it.

Which do you choose - the take-out, or roast ?