Older Runners: How to Become a Better Runner in 30 Days Series

#29 Older Runners

SNAPSHOT

OLD, a word I dislike. The word old takes away all the beneficial qualities of years of experience, knowledge, and mastery. I prefer the word MASTERS. In running once you pass your 40th birthday you are officially a masters runner. The men and women masters runners that I have trained and raced with throughout the years have colored my world, broken glass ceilings, and taught me the value of patience. THANK YOU!

DIGGING DEEPER

#1 You’re not old! You are still a growing developing individual seeking new challenges and experiences.

#2 You’re not who you use to be. Your mind is stronger, your actions wiser, and your experiences are more vast. However, your body has changed along with time. Don’t try to relive the past, instead forge a new future.

#3 Your past mileage counts for a lot! You have this wide foundation in which to draw upon. Don’t train like a beginner, train like an experienced runner.

Run Less Run Faster by Bill Pierce is my favorite book (I even have a signed copy from meeting him at a coaching seminar) detailing how to train as a masters runner. The combination of Pierce and training with the Willow Street Athletic Club’s masters runners I have shown me you can be an impressive runner into your master years.

HOW TO BE A MASTERS RUNNER

Strive For Realistic Goals and Progressions - Be your current YOU. You are impressive. I admire you. I want to be a masters runner chasing current personal records, just like you. As you progress through your training season give yourself flexibility in your training. You may have more traveling to navigate around or need extra time to recover from illness. Lower your expectations in training and racing and enjoy the experience and friendship community you have grown.

Complete Three Quality Runs- Quick, Steady, and Long. Hit these three paces most weeks of your training season and you will be set for toeing the line at your favorite races. The workouts don’t need to be long, just consistent. Your body has a great memory, able to rebuild central nervous, metabolic, and muscular systems quicker than in your early years of running.

Do Critical Cross-Training - Cash in all your years of mileage and replace some of your easy runs with cross-training activities. Recovery is critical for all runners, but especially for you. You need a few more days of recovery than in your early years. Enjoy cross-training and less pressure for weekly mileage goals.

Be Strong - You loose muscle each birthday year, shore up your muscle fiber count with a couple of short strengthen sessions a week, bodyweight training is quick and effective.

Stay Flexible - Be bendable. With the flexibility will come better mobility (a key to fewer injuries)

Be Adventurous- Yes, completing your 20th Thanksgiving Turkey Trot is admirable but you may find joy in trying a new distance, location, or terrain. Shake up your racing schedule and try a new race.

SOLUTION

Masters runner, YOU AMAZE ME!

ONE DAY LEFT in my QUEST —This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

No Pretty Runners: How to Become a Better Runner in 30 Days Series

#22 No Pretty Runners

SNAPSHOT

Run Strong, Run Fierce

DIGGING DEEPER

I was just at my local YMCA for a swim technique lesson for my daughter, taught by my oldest son. He has years of experience and can see errors and give simple cues to communicate improved technique. However, there was one cue he most likely wouldn’t think of that I know all too well. I called my daughter over and said, “Don’t be pretty, be fierce, be ugly, be strong. No more prettiness. The race is not won based on how pretty you are in the water, it is won by the first one to hit the timing pad.” She jumped back into the water and immediately her stroke was fixed. My son’s cues could work once she let go of trying to look pretty.

I am surprised by how often I actually see “pretty running”. It looks bouncy with smooth slower movements. The sad part is that the runner wastes so much energy trying to look pretty instead of using that same energy to run forward faster. Often the runner is not using their glutes to run forward. Instead, they are lifting their knees and reaching forward with the foot landing in front of their hips. It probably feels pretty and energetic. However, it is not fast. It may look good for a photoshoot but won’t get you to the finish line ahead of your competitor.

A few months back, a runner I work with sent me a video clip of her stride/gait and we talked over the phone. I gave her a few cues to think about while running. Her next run was 30 seconds per mile faster and it wasn’t any harder. The difference? Well, she changed her purpose while running, from looking pretty to moving forward with strength.

This is not just a female tendency, trying to look pretty. I notice males running throughout town also trying to look good while running. I will let you in on a secret. You already are impressive. You are NOT on the couch eating ice cream wishing you had energy and motivation. You are running and becoming more healthy. You are strong and accomplishing.

Be a STRONG runner. Make each movement help you to run forward. Have a slight tilt forward from your heels (not waist), push off with your foot, pull your foot to the same height as your knee, swing your leg forward, drop the foot letting it land just under your hips. At times while you run, think of the muscles you are using and flex them, using them to their fullest extent and increase your body awareness. If this is all too much to think about, just run forward with strength forgetting about any passersby.

In your next race, endeavor to be a strong fierce runner, using all your body to touch the timing pad first.

SOLUTION

“Don’t be pretty, be fierce, be ugly, be strong. No more prettiness. The race is not won based on how pretty you are in the water (or on the road/trail), it is won by the first one to hit the timing pad.”

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Fatigue Tolerance: How to Become a Better Runner in 30 Days Series

#20 Fatigue Tolerance

SNAPSHOT

The entire purpose of running workouts is to develop fatigue tolerance.

DIGGING DEEPER

One of my favorite coaching podcasts is On Coaching with Magness and Marcus. Steve Magness and Jonathan Marcus are out of the box, push the boundaries, always learning coaches of elite and college runners. They started the podcast when they found themselves together discussing training and figured why not just turn on a microphone and let everyone else in on the conversation. A couple of years later they are on episode 87. I predict this most recent recording will be a listeners’ favorite, as it is already one of mine. So what I am going to share with you is totally from episode 87 with all credit given to them. I encourage you to listen to the entire over an hour recording and pick out more details and discoveries of your own.

Magness and Marcus Discuss:

There are five categories in which you can develop fatigue tolerance within a runner.

• Central Nervous system (Movement Control)

• Metabolic System (Cells’ Jobs)

• Muscular (Muscles)

• Energy (Carbs, Fat, and Protein Utilization)

• Emotional (Thoughts and Feelings)

The Important Equation

stress + rest = growth

(Peak Performance book)

• Without RECOVERY there is no improvement

• Number ONE method of recovery = sleep

• Remember, the recovery period is the source of improvement, not the activity

• It takes the central nerve system 2 weeks, most likely 28 days, depending on fitness to adapt or grow more tolerant to fatigue.

• Aerobic based training will have a 6 week delay in showing adaptation.

My Thoughts

I am fascinated by thinking of training within a new light (using the five categories listed above). Viewing training from a different direction can be very effective in identifying and understanding weaknesses (or strengths) within the training/recovery plans.

In 2013, I learned from my failure when I completed excellent training but matched it with poor recovery (mainly low sleep amounts). There are two parts to the equation, training and recovery, equaling adaption or growth. You must do both, train well and recover well.

It is very difficult to imagine and wait for training effects to show up 4-6 weeks later. AHHH! That is a long time within my quick results culture. However, it is true and I have seen it many times. I often say, 3 weeks. This will be easier or better in 3 weeks. If you keep a detailed log of your training you will be able to attribute the correct stimulus to the actual respondences since you will have many detailed recordings and not forgotten what you did 4-6 weeks earlier. Most of all ask yourself if you are a patient runner?

SOLUTION

A Runner’s Goal:

HIGHER FATIGUE TOLERANCE

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Fast or Slow: How to Become a Better Runner in 30 Days

#16 Fast or Slow

SNAPSHOT

Are you a fast twitch runner or a slow twitch runner?

DIGGING DEEPER

Fast twitch (FT) and slow twitch (ST) muscle fibers differ in “mitochondria density, capillary density, oxidative and Glycolytic enzyme activity, creatine phosphate stores, and contraction velocity.” (Magness, p.199) So basically FT fibers use more glycogen and ST fibers use fat for energy. If you want more power, FT fibers are your body’s pick. However, ST fibers can recover more quickly.

You start with a certain percentage of each, FT and ST fibers, but you can train to change the ratio. Yet, your tendency is one way or another. So knowing if you are more of a FT runner or ST runner, can impact the workouts that bring you success.

Are YOU FT or ST?

There are many ways to find out the answer but the simplest way for you to get an indication right now is:

Are you known for your finish kick? Or do you push the pace, putting pressure on your competitor for the entire race?

Finish Kickers most likely have a higher percentage of FT fibers.

If you can run long at a faster steady pace than your race peers then your muscles may be composed more of ST fibers.

Why does ST vs FT dominance matter?

Because you can either enhance your performances or suffocate them.

Fast Twitch Dominant Runners

You love feeling fast. With the wind flying through your hair and your legs strongly kicking back, you like pushing your lungs to capacity. You most likely have a higher percentage of fast twitch muscle fibers. Take advantage of that speed and preform a weekly speed training session (ex: cruise intervals, 2-3 minutes with longer standing recovery), however, hold yourself slightly back, leaving the race to dig your deepest and win. BUT, don’t drop the long run from your training. You do need to have aerobic training in order to run any race over 100 meters. Run a longer, slower run at your easy pace at minimum every 14 days, more often (every 7 days) during the first third of your training season.

Slow Twitch Dominant Runners

You want to run forever. You’re the runner that wants to just keep going. In your last race you knew that if the race was longer you would have beat your competition. After the first third of your training season, save your long run for every 10-14 days. I know, that is crazy, miss your regular weekend long run! Well, you don’t need to totally miss it but you can instead lower the distance by a third and add in tempo training. Take your mile race time and add 1 to 2 minutes, that is your new tempo pace. After initial warm up miles, pick up your pace to tempo. Every 8 to 10 minutes go back to the easy pace for one minute. Continue until you have a mile left and enjoy an easy cool down.

WANT TO KNOW MORE?

If you are fascinated by individualizing your training based on slow versus fast twitch dominance then get yourself a copy of Steve Magness’s book, The Science of Running. It is a heavy book, literally, but well worth the devotion to understanding running training. Get your highlighter ready!

SOLUTION

We all have a heart, lungs, and muscles and they work similarly, we still have our own fingerprint. Approach training as you would with building a house, using a standard blueprint but making adjustments to arrange your own unique home. Use an architect, coach or knowledgable training partners, to customize.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

UPDATE: Writing for you has helping me run more often and with more delight. I am digging deeper into my knowledge base and favorite books. You have responded that you love it! Write me or comment below and give me your feedback! What topic do you want me to cover? How has this blog impacted you? Do you have a story to share?

When to Stop Running: How to Become a Better Runner in 30 Days

#15 When to Stop Running

SNAPSHOT

Choosing a right turn or left turn on our running route is quite easy but deciding when you should not run at all is mentally exhausting.

DIGGING DEEPER

After 17 years of running training, I have found a few road blocks causing me to stay inside, cross train, and seek help. I have also spent many a mornings or afternoons either making up excuses or wishing away real reasons I could not run. So I hope my experiences will help you the next time you hit a road block or low motivation.

RED LIGHT

STOP RUNNING WHEN

Increased Pain While Running - If a pain gets worse while you are running, STOP. Stretch the surrounding areas and then try again for a few steps. If the pain is still worsening, call for a ride home. (Caution a several mile walk home may end up extend your recovery time.)

Limping While Walking - Mailbox test. If you can’t walk to your mailbox without pain or a limp then you can’t run. Doesn’t count if you just got off the sofa, warm up a bit by moving around the house before preforming this test.

Past Injury Symptoms Reoccur - Take the day off and do your rehab routine. Hopefully an extra day of rest and PT exercises will stop the possible injury before it becomes a problem.

Sickness Below the Neck - NO RUNNING! Seriously don’t even think about it.

Swelling - No running, swelling is a hint from the body that something is not right and your body is trying to heal. Patience please.

Signs of Heat Exhaustion, Heat Stroke, Frostbite - When the temperatures are extreme, prepare for the situation and be alert watching for symptoms.

Overtraining - Know by heart the symptoms of overtraining and watch out for them in yourself and your training partners.

Thunder or Lightning - Not worth the risk! Find shelter!

YELLOW LIGHT

BE CAUTIOUS WHEN

Mild Sickness Above the Neck - Easy light running can help a clogged nose or little headache.

HIGH Level of Emotional Stress - Easy running only. Be careful to not train hard during high emotional periods of your life. Your immune system is responsible for fighting sickness, when during a chronically stressful period there is less communication within the immune system and therefore less healing in the body.

You’re Not Ready - Whether it be low fitness level or the injury recovery stages, there are fitness/strengthening levels to achieve before taking the next step. Be patient and allow fitness adaptations and strengthening to occur before attempting the next challenging. Build a solid foundation so you don’t topple over later.

Dark Sky - Don’t run in the dark unless with a headlamp, safety vest, and training partners.

Snow - Slow down and watch where you step! Enjoy the beauty and peaceful surroundings.

GREEN LIGHT

START RUNNING WHEN

Life Responsibility Obstacles - Babysitter cancelation, child meltdown, alarm clock malfunction, way to much to do in the first hour of the day, work meeting that you never thought would end. Well, make the best of the situation, strategize, and find a solution. If you absolutely can’t make your running schedule, cross train and get your heart rate as high as if you had run..

2 Left Shoes - Everyone has done it, bought two left running shoes to the trailhead or YMCA and left with a frown. (Tip- Always stash an extra pair of older running shoes in your trunk.)

OUT of Time - If you only have 30 minutes to start, do, and finish a run. Great! Go for it. Make it a short but awesome run!

Boring - Alrighty, first boring is an attitude not circumstances. Second, freedom! You have so much freedom, whether it be taking a left or right on your running route, or your speed, elevation, and amount of time on a treadmill. Shake up the routine. I bet you can find fun.

Rain - Wow, a workout and a shower all in one! I love to run in the rain. It is refreshing and reinvigorating. Take the next chance you can to run in the rain, puddle jumping and all!

Too Tired - Run anyways and then go to bed earlier.

SOLUTION

STOP RUNNING - Admit when you are injured

BE CAUTIOUS - Watch for warning signs

START RUNNING - Plan ahead and be flexible in order to overcome obstacles and excuses

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Shelly is not giving medical advice. Just sharing from her own personal experiences. Please consult a doctor for all medical advice.