Are you a runner, or is running something you do?

Is a runner something you *are*, or is running something you *do*?

Your bias can either skew or screw your ongoing progress...

Speed, distance and trophies don't define a runner. Intent does!

Having an aim, creating goals and letting your passion, persistence and patience fuel your steps out the door day after day for weeks, months and years; n rain, wind, hail or shine; over path, track and trail; dawn, noon, or dusk; over hills and across dale; through detours, potholes and setbacks; amongst your doubts and those of others; when you flow with ease or grate grind; by body, soul and mind.

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 ?

The Secret to Better Running...

Thirty-two years and 835,000+kms of running, and 25 years of coaching I've learnt a few things.
And, I' still learning; the more you learn the more you realise there is to learn.
I could say I know a thing or two.

I've even learnt a secret or two. Yet do they remain secrets if I tell you? Maybe, maybe not.

There is a secret to becoming a better runner.
It may be a secret you already know.
It may not.


For you, I've compiled over 300 ways to become a better runner. Here...distilled into nine:

1. better training - better progressions, better variety, better pacing
2. better 'smarts' - better strategies, better reviews, better habits, better knowledge
3. better competing (and racing) - better awareness, better strategies, better execution, better fight
4. better plans - better long-term perspective, better structure, better flexibility, less short-cuts
5. better movement: better mechanics, better technique, better form
6. better balance - better life-balance, better balance of all training components, better load & recovery balance
7. better culture: better awareness, better leadership, less following, better fad-detection
8. better coaching - better relationship, better communication, better lesson-learning
9. better self 

Which strikes you the most? Which can you best become better at?

Whichever you choose, there it is -  your secret.   And that's mine, shared with you.

The secret to better running and becoming a better runner is better choices.

But you knew that, right!
Not knowing what you don't know smarts, as does realising that you already know what you wanted to know.

Running Better - early thoughts

Better Running...

Beginning or starting running is one thing. Continuing it is another.

Being  a patient and persistent (ie. regular) runner will bring improvements - you'll become a better runner. Many, at times, chose to be more proactive with getting better.

I've been working on this specific area the last few days. An area touched by 25 years of coaching, 32 years of running and some 832,000+ kms 

I've thought about it from the perspectives of: Why get better?  How get better?  When will I get better?  What makes be better?  Who can help me?  Where Can I go to get better?  I stayed away from the moral imperatives: should do, must do, ought to, have to, need to. Too limiting. I strayed to the creative – may do, like to, could do, try to, will do. And the powerful – will do.

A long list of "betters" found it's way. For now, this will do.

Running Better...

Running better means different things to different people: going further or longer; running easier or with less effort; going faster; improved pacing and racing; handling hills; changing terrain and surface, combatting heat, wind, cold, rain, wind, snow; bouncing back and staying back after injury...

Getting better came down to being BETTER:

B = Basics: don’t' stray to far away from the principles of good practice and good practise. Oh, and you''ll be best served by running. For the most part - forget the bike, and pool and gym

E = Effort: we can getlittle for nothing these days, yet you can get a lot from a little. It will take energy, and  - yes - some effort

T = Time: give it time, make time and it will come – in time

T = Training: run - practise, rehearse, review, revise and rework – training guides you, and creates your journey from your past, through now, and to your future

E = Effective: aim for sustained long term progress, and be wary the promises of efficient short-cuts, tips, and tricks. The only secret is that there is none.

R = Relationships: with yourself - your body, mind and spirit; with mother Nature – her tests and tribulations; with others – your friends, your team-mates, and competitors. For, ultimately, you may run for and by yourself, yet you will do this amongst, beside and alongside millions of others around the world.

How do you aim to run better?

The BIG Race 3

Mornings in Melbourne deliver all sorts of things.
Particularly in Winter.

At 7 this morning, when the 10km and 21km Run Melbourne events started, it was crisp and a northerly wind detracted from any bonus warmth the approaching Sun may have promised. Yet, it didn't deter the many of thousands running, jogging and walking.

A handful of us (in2runners) had the pleasure of enjoying parts of our Sunday long run while running alongside the course.

Although few words were uttered, the faces of many told much of their journey. Particularly at the finish-line.

A race is often a BIG thing for athletes; for people that compete against others or themselves, and against the course and the clock. For some it's about participating and finishing.

Yet, what is it that can make a race BIG?

A BIG race can come in all shapes and sizes, obviously. More importantly, the 'big' is more pertinent as to why it is important to the people that enter, participate, race and finish.

Although the origin of the word BIG is a bit of a mystery, it's evolved from a meaning of powerful or strong. I like this idea. It's a different perspective on BIG as large. This sense creates the idea of BIG conviction, strength and determination.

A BIG race, then can be any of:

• a race that is longer or further than you've ever done, or dreamt possible
• a race distance you complete faster than before - an IWR, an Individual World Record (or PB)
• a race or course that only goes up - a mountain run
• a race or course with large changes in elevation
• a race you paid big entry, travel and accommodation fees to enter and attend
• a race with 5-, 10-, 50- or 70-thousand people in it
• a race in a big city: London, Tokyo, Berlin, Rotterdam, Paris
• a famous race: Comrades, Sydney's City to Surf
• one of USA's BIG four: Chicago, New York, Boston
• the only race you do, ever
• your first race, your first marathon; your first cross-country, trail-, mountain-, track-, parkour- or urban-run
• a race you enter and raise money for charity
• the key focus or priority race for your season or year
• your first team or relay race
• the only or first race you beat your training partner, spouse, child, parent, coach, boss
• the race that sends you off to a representative team
• the race that opens the eyes of selectors, recruiters and scholarship providers
• the race you beat your ultimate rival in: Coe vs Ovett, Tergat vs Gabrisellesie, *Scott vs Allen
• a race you need to finish or beat someone for a bet
• a race (event) that see you travel interstate or overseas
• a race set along one of the world's natural or built wonders: by the Nile, the Grand Canyon, the Great Wall of China
• a race at a championship level: school, region, province, state, national, international
• a race at the Commonwealth, European, World championship, or Olympic Games
• a podium finish
• a first place
• just finishing
• a race that provides proof
• a race that let's you know you are okay
•  a race that inspires you
• a race that reminds you of why you run
• an event that reminds you that you're of the human race

Races can deliver all sorts of things. Some are BIGger than others.

Their importance to individuals has the potential to deliver moer than a crisp Winter morning in Melbourne.

At least, they deliver a knowing and warm smile.

And something so small can be so big!

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?