Category: Road Race

I like to listen to podcasts from Runners Connect and Cloud259.  Here are some tips from some of the pros that are worth remembering.

1. Happy and positive thoughts.
   1. If you think negetive thoughts about performance or training negative things tend to happen.  Try to have a positive outlook and try and be happy while training.  In training, the body and mind are linked.
2. Building endurance is a slow process.
   1. You need to have patience with training as your bodies adapts.  You can’t expect PRs and breakthroughs every race or training run.  Elite athletes have been working for years building the endurance base they have.  You need to set long term goals that may take 1-2 years to accomplish, not just a few months.  Base work is cumulative.  The most effective training is consistency.  Slow and gradual progress toward your goal.
3. Strength training can be done while you run.
   1. Fartlek or hill repeats can build strength and can be done while you get more miles in.
4. Digestion slows while running.
   1. Blood flow goes to critical organs while you run to get you moving as fast as possible.
   2. You have enough stored glycogen to last 2 hours.  Past that you will mostly start to use fat as a fuel source.  You need to perform workouts that promote fat burning and train the body to use fat as fuel.  You can take in fuel on the run, but won’t be processed efficiently.
5. Hard / Easy days and knowing the difference.
   1. Hard days should be hard, but easy days really need to be a VERY easy pace to promote recovery.  People tend to run too fast on easy days and this doesn’t do anything except set you up for injury.
6. Weight training
   1. 8-10 rep range for most sets, not 3-6.  Improves technique and helps avoid injury.
7. Refueling.
   1. Take 130 – 200 calories on the run per hour (This really depends on the person’s weight).  Should be mostly carbohydrates.  Test different fueling sources and see how your body reacts.  When you have GI issues you know when you eat too much, if you bonk you didn’t have enough or you can’t use fat as a fuel source efficiently.
   2. The muscles need a 4 to 1 ratio of carbs to protein after a workout.  Chocolate milk or PBJ are good choices and are cheap.  Studies show chocolate milk helps recovery just as much as the expensive recovery drinks.
8. Build a training plan and stick to it.
   1. It’s mentally easier to go out and get the training done.
   2. Having smaller short term goals is more rewarding then one big long term goal.
   3. The mind likes when large tasks are broken into smaller pieces.
9. Runners tend to not eat enough carbs during the training season.
   1. Take them before, during, and after to make sure you are getting enough fuel to work out.
   2. Not all carbs are created equal, choose healthy, non-refined carbs.