So much goes into training, both physically and mentally that after
months of preparation and sacrifice, crossing that finish line is a
feeling like no other! We all decide to run races for different
reasons. Some to keep the weight off and stay in shape. Some to prove
to themselves they can do it. Others love to run with friends and
family for more of a fun, social event. And some do it because they
like the competition, with themselves and others. Regardless of the
reason we begin training for an event and despite how competitive think
we are, or are not, one thing is certain for every runner...PR's are
AWESOME! [In case you are newer to running, "PR" stands for personal
record.] PR's show us what we are capable, they show us that discipline
and hard work pay off, that we are both physically and mentally
stronger than we ever thought possible. PR's also give us a new lease
on our running, it revitalizes what may have become stagnant and gives
us new goals to reach for!
As a performance coach and avid runner
myself, I am often asked for tips on how to get faster. Just like any
run training programming, there is no one-size-fits-all magic formula
that works for every person and every event. But over the years, I have
managed to see some significant improvements in my own pace as well as
in my clients', so I figured I would share a few things I have found to
be helpful.
1. Be Ambitious, But Be Realistic
I know
this may sound a little contradictory, but you need to have big, scary
goals to shoot for. Even though these goals may frighten you a little,
they really are not too much out of your reach if you're willing to
work! So first and foremost, with running and any type of training, you
have to set some action goals. In an past blog post, I discussed the
importance of
S.M.A.R.T. goals
and running is no exception. Setting a goal too high will cause
unnecessary stress in your training and potentially set you up for
failure. It could also lead to over-training, burn out or even worse,
an injury (been there done that). And of course setting your aim too
low doesn't give you that edge you need to step out of your comfort
zone. After all, the joy in PR'ing is pushing yourself and making it
happen! Use some of your past events and training runs as a good litmus
test for your goal. Take some of your paces from your best training
runs and consider how many seconds you could shave off each mile if you
really pushed it out there. Use some "reverse engineering" with a
pace calculator
to determine what your PR would be if you shaved off that amount of
seconds per mile. Now that you have set your goal, here are some things
to do to make it happen!
2. Cross Train
I cannot
stress enough the importance of cross training. And I am not just
talking about swimming, biking and other cardio. Getting in the weight
room has been hands down one of the absolute most important components
of my increased pace. Since incorporating strength and conditioning
into my regular training, I have gotten leaner, stronger, more powerful
and thus faster. Runners often shy away from lifting, especially heavy,
because they fear they will bulk, be too sore or don't think they have
time for it. None of which is true, trust me. Strength training will
increase lean muscle mass, improve bone density, and increase strength
and power, all of which improve running economy.
Body weight
exercises like squats, push ups, planks, lunges, etc., are all a great
place to get started if you have never done a strength program, but
eventually you will need to incorporate resistance with dumbbells,
kettle bells, medicine balls, etc. Remember, don't be afraid to lift
heavy (for example: 4 sets of 6-8 rather than 3 sets of 15-20), push
yourself in the weight room, not just the trail!
3. Check Your Nutrition
They
old saying goes, "you can't out train a poor diet," and that couldn't
be any more true. As runners, we have a tendency to think "hey, I just
ran 10 miles, I should be allowed to eat all the food." Obviously it is
vital that we are refueling our bodies, making sure we are replenishing
all those calories we just expended, but we must do so with the right
foods and the right balance. A good example is when I trained for my
first marathon back in 2010. After each long run, I plowed through
countless unhealthy foods, thinking it was all evening out. I'm not one
to pay attention to the scale, but as I noticed my clothes getting
tighter and tighter, I knew I had probably put on a few pounds. Race
day came and went and I felt it went well for my first marathon, but at
doctor's check up about a week later, I realized I had gained over 10
pounds during training! That was a very humbling experience for me and
since making adjustments to my nutrition, I have managed to keep my
weight down and continually shave my time. Be sure to eat real food,
drink plenty of water and keep your portions in check.. Avoid processed
foods, added sugars and alcohol. Also avoid the urge to devour
everything in sight after a long run. Have your post run meal planned
out and include tons of water along with the meal to prevent
overindulging. If you're still struggling with portions and nutrition, I
highly recommend downloading the
MyFitnessPal app to track your diet. What gets measured gets accomplished!
4. Find Your "Om'
Long,
lean, limber bodies are important for running, not just running
efficiency but also recovery. Yoga provides not just flexibility and
strength, but it offers a connection to your body, mind and spirit like
no other form of fitness can. You became amazingly aware of your body
through Yoga, thus learning how to better listen to and train it. Yoga
helps to increase range of motion, improve posture, increase strength
and increase stamina, all very important for running and recovery. If
you have never done Yoga before, start of slow and gentle. There are
several resources online as well as DVD's you can try. Consider
attending a class at a local studio and don't hesitate to inform the
instructor if you are new, so they can be sure to keep an eye out for
you. I myself, am a huge fan of Hot Yoga. The high temperatures
quickly warm up my muscles allowing me to get deeper into poses and the
continuous flow of the class challenges and pushes me both physically
and mentally. Adding at least one Yoga class to your weekly training
routine will offer great benefits for your body and mind!
5. Speed Work
Whether
you run 7 minute miles or walk/run 14 minute miles, you are a runner
regardless and can certainly benefit from speed work. Speed work
typically involves short but fast intervals of running followed by a
recovery period. Through a carefully designed program, you will be able
to increase your stamina and speed, as well
learn
to tolerate both the physical and mental discomforts while racing. The
focus while doing speed work is to reach your anaerobic threshold,
which requires you to run at a MUCH faster pace than usual. Pushing
yourself hard to reach this threshold will improve your VO2 max as well
as your aerobic capacity, both very important for distance running.
Speed work, however does come with risks. If not done progressively
and properly, it can lead to over training and potentially injury. Be
sure to research speed programs before engaging in one and my suggestion
would be to consider hiring a professional (see #7 below).
6. Recruit a Fast Friend
Running
with someone who is a little faster than you and willing to help you
push to reach your goals is a sure fire way to make it happen. And the
best part in doing so, is having someone to celebrate the experience
with! Of course, be sure to return the favor one day, by helping
someone else get their PR too. If you do not already have someone in
mind like a BRF (Best Running Friend), consider joining in a local running
group. You're sure to find people to pace you and push you in large
groups, plus they are a lot of fun!
7. Hire a Coach
Running
and performance coaches are not just for the elite athletes. Don't
think for a second that just because you are not working towards Olympic
status, you cannot enlist the help of a professional! Coaches are
available to offer guidance, programming, support and encouragement to
runners of all ages, distances and fitness levels. Running coaches will
work specifically with your running needs and goals to train for a
particular event. From those goals, your coach will design a specific
plan of action including mileage build up, speed work, tapering, etc.,
to help keep you on track safely and effectively. A performance coach,
like myself,
will get you stronger, leaner, more powerful and of course, faster.
Performance coaches design sports specific strength and conditioning
programming to target what is needed to take your "game" to the next
level. Again, we are not just for competitive athletes. Performance
coaches work with anyone looking to improve performance by building lean
muscles mass, improving strength and power, increasing flexibility and
improving aerobic capacity.
8. Don't Give Up
You've
set your ambitious, yet attainable PR goal and you feel as if you are
doing everything right to make it happen. But for some cosmic reason,
it just didn't happen at your last race, or the previous one even the
one before that. Now you're thinking your goal is too high, it isn't
going to happen and you're just not the runner you thought you were.
DON'T beat yourself up and DON'T give up! Maybe you were over trained,
the weather was horrible, your head just wasn't in it, things
happen...learn from them. Evaluate the various factors of race day and
the days leading up to it, that may have come into play causing you to
come up short. For the things you can control, determine what you need
to do to change them, ie: footwear, attire, music, pace groups, training
program, etc. And for the things you have no control over, it's
important you are equipped with the right mindset to deal with it. You
can't change the weather, there is nothing you can do when you are sick,
sometimes courses are just way harder than we anticipated. Being
prepared, having a positive, no excuse attitude and just staying focused
and persistent will sooner or later (hopefully sooner) get you that
much deserved PR. So no matter what, never, ever give up!
