The 5 Types of Training Runs

The snow and ice has begun to melt, and the sidewalks and trails are becoming visible once more (albeit somewhat still mud covered in some spots). I’ve packed away my snowshoes (which I’ve been using for my winter cardio training) and have ventured out in my sneakers again.  Aw yes, spring running season is upon us, and with only 5 weeks to the Yonge Street 10km, and 7 weeks until the Goodlife half-marathon (21.1km), I thought now might be a good time to continue with my running series blog.  

In previous blogs, I discussed the basics of how to run.  Now I’d like to discuss the different types of training runs commonly used by intermediate runners who are ready to train for longer distances or more competitive events. 

These training sessions all involve some level of running harder, faster or longer than the current steady runs you’re probably doing right now.  These type of training runs generally fall into 5 categories: 

1. Tempo (Threshold) Running

2. Interval (Speed) Training

3. Fartlek

4. Hill Sprints

5. Long Runs

Tempo (Threshold) Runs
- Steady and fast-paced running is known as tempo (or threshold) running. It trains your body to run at the brink of your lactic acid tolerance level (that burning feeling in your muscles when you push yourself hard).  Threshold runs improve your speed and pace judgement, they are also great for simulating race conditions.

Interval (Speed) Training

- Speed sessions are run at 1 to 1 ½ minutes faster than race pace, providing a sense of running in a discomfort zone while maintaining your form. Typically you’d run at full speed for a short distance and then drop down to a slower pace for a recovery session, alternating back and forth between the high and low speeds for the training session. 

Fartlek Training

- OK giggles out of your system - Fartlek is a Swedish term for “speed play”.  These training sessions involve change-of-pace runs of varying distances which help runners to build determination, strength & speed. Fartlek training teaches the athlete to shift gears between training speed & race speed.  Try a fartlek training session by picking landscape features/street objects and sprinting between them at different speeds.   Its an entirely new twist on your regular neighbourhood jog. 

Hill Sprints

- Repeated sessions of running hard up, and easy down a hill will improve your form, cardiovascular & muscular strength.  Uphill running uses 20% more muscle fibres than running on flat terrain, so its great for building leg strength and power.  I did a lot of hill sprint training before I ran the Toronto Zoo Run (10km) last year. 

Long Runs

- Distance is the foundation of your training. Consistency & the progressive nature of the long, slow run provide a gentle build-up of stamina and endurance. Steady runs below your targeted race pace are great for developing & building strength.  These runs are very important when training for half-marathon and full marathon distances. 

So if you find yourself becoming bored with your runs, try adding in some of these basic running sessions.  A well-rounded runner will be familiar with all these training methods, but will focus on particular techniques depending on what their immediate goals are.  If you want to smash a 5K PB then focus on interval training. If you want to improve your 10K time, then focus on threshold runs. Or if your goal is to complete a marathon then focus on the long run.  And whenever you get bored do a fartlek on a hill ;) 

February Funny

Here's a little humour to get you through the freezing winter months.  Forget Stick-thin Steve or Flabby Frosty, Carl the Snowman knows that winter is a great time to do some off season strength training.   Looking good Carl!

And if you're wondering how Carl got so buff, I just found a picture of his workout routine.  
Its time for a winter bootcamp!!  Grab those medicine balls and kettle weights and get going.

 

How to Run (Part 3)

Continuing with my How to Run blog series, here are the last three topics I wanted to cover for new runners: 7) Recovery Techniques, 8) Common Running Injuries & Treatment, and 9) Cross Training.

7) Recovery Techniques

There are many simple and effective steps runners can take to help their bodies and minds recover from the impact of running. 

a) Stretching - Always stretch your major muscle groups after your run (refer to Part 1 of this blog for a list of stretches). It will relieve stiffness and tension, as well as help increase flexibility and ROM. 

b) Rest - Ensure you get 8 hrs of sleep each night, and if you can’t sleep for 8 hrs you can catch up by grabbing a quick power nap later in the day, or sleeping later on the weekends, if possible.  Both your brain and muscles need sleep to adequately recover from intense aerobic activity. 

c) Massage - In addition to stretching, massage will also relieve muscle tension. You can see a professional massage therapist for this, or DIY at home using a tennis ball or foam roller to get the deeper knots out.  If the knots or muscle stress is deep and complex, acupuncture may also assist muscle recovery. 

d) Compression - Compression gear, e.g. socks, stimulate blood flow in the area and helps deliver oxygen to the muscles, thus assisting performance and speeding recovery.     They have been shown to reduce soreness after longer runs (e.g. 10km to marathons). 

e) Icing - Ice may be useful for certain injuries depending on type and severity.  Icing reduces blood flow to the area thereby reducing inflammation. Ice for 8 minutes at a time, twice daily, when needed. Follow by rest. 

f) Epsom Salts - Bathing with epsom salts will help remove any excessive lactic acid build up from the muscle which occurred during an intense run. 

8) Common Running Injuries & Prevention 

If you follow the advice outlined above you may help prevent injuries in the first place. Stretching, massage, changing running shoes regularly (~500km), pacing sensibly and maintaining proper form will help prevent injuries from occurring. However, if you do get injured, I recommend seeking the advice of a medical professional (doctor or physical therapist) and take the necessary time off for proper healing.  

Below I’ve outlined 5 of the most common running injuries new or overtrained runners tend to encounter. 

a) Medial Tibial Stress Syndrome (MTSS) - aka Shin Splints - refers to pain along the front of the lower leg in the shin area.  It can be caused by many different agents.  The most common is repetitive high impact stress.  Try to reduce running on hard surfaces (e.g. pavement) and run more on softer surfaces (e.g. treadmills, dirt trails, sand).    Shin splint pain can also be caused by running in worn out shoes.  It can also be a sign of poor stretching technique in the lower legs and calves, which can affect not just the muscles but also the fascia (the connective tissue joining the muscles to the bone).  Proper stretching is necessary, and sometimes massage and acupuncture may be necessary to help heal the muscles and fascia.   Shin pain may also indicate a stress fracture in the leg, which an x-ray will often be required to properly diagnose. 

In this picture, I’m receiving electro-acupuncture for relief of shin splint pain that had led to inflammation in my fascia after a particularly intense training season.  I found it very helpful and take regular treatment when I do heavy training on hard surfaces. 

b) Plantar Fasciitis (PF) - Indicated by pain under the heel of the foot. Typically caused by twisting of the foot (due to over-pronation), a heel strike running form, poor stretching, and stiff/weak muscles in the ankle/foot.   Proper stretching and proper form/gait analysis will help with this common running injury. 

c) Patella-Femoral Pain Syndrome (PFPS) - aka Runner’s Knee -  indicated by anterior knee pain, typically a chronic overuse injury caused by running with muscles that are not evenly trained causing the knee to roll inwards, e.g. some muscles of the thigh are stronger than others.  Ensure you pay attention to strength training all parts of the leg equally. 

d) IT Band Friction Syndrome (ITB) - is a thickening of the fascia that runs down the outside of the upper leg. Usually caused by training errors, over-pronation, running on a slanted surface or running too hard on weak muscles. Massage with a foam roller can help reduce pain until the training errors are corrected and weakened muscles are strengthened appropriately.   

e) Achilles Tendonitis (AT) - Indicated by pain in the tendon that connects the calf muscles to the foot muscles, located just above the heel.  The pain is most often inflammation in the tendon due to poor stretching and overuse.  Icing, reduction in training until healed and proper stretching will help. 

9) Cross Training

Snow-shoeing, cross-country skiing and water running all exercise the same muscles as running.  While sports like swimming, cycling and rowing maintain cardiovascular fitness while exercising different muscle groups than those used in running. These are great to do to maintain fitness while healing an injury.    

Most team sports also incorporate running into their plays. Sports like ultimate frisbee, soccer, football, basketball and tennis all include some level of running - from jogging to full on sprinting.  Depending on how often and intense you play these sports you can include them in your training plans to a small degree.  For example, I regularly play ultimate frisbee where I find myself sprinting hard during the games.  I count these games as a type of interval training for my weekly running plan. However, these games are a supplement only, and not the foundation of my run training as it lacks the consistent tempo run element of any good running program.    

Cross training can be useful for runners to incorporate into their training plans.  It adds variation in their cardio training and can prevent boredom and stagnation.  Sports cross training can also force you to incorporate alternative running drills like lateral movement and forwards/backwards drills which train both your core and leg muscles in different yet still useful ways. 

When newbie runners are ready to tackle longer distances or run more competitively, it will be time to explore other running concepts, such as tempo runs, interval training, VO2 max/threshold running and other training techniques.  But for your first season, stick to the basics, as outlined in this blog series and you’ll be ready to nail your first 5km in time for summer.  After that, we can look towards the longer distances and more advanced training methods. 

I hope you enjoyed the ‘How to Run’ series of blogs. If you have any other questions about running or would like to  contact me about setting up a running clinic for you and your friends, please feel free to contact me. 

How to Run (Part 2)

Continuing with my How to Run blog series, here are the next 3 topics:  Strength Training, Running Gear, and Building Mileage.  

4) Strength Training for Runners

Basic strength and resistance training for the core and lower body muscle groups will make you a better runner, as the power for running comes from both your legs and your core. (I would be amiss if I failed to mention the importance of mental strength here as well. However, I find that comes more with experience than with dumb bells and resistance bands!) 

Lower body strength training should include squats, lunges, glute kickbacks, calf raises, quad extensions, hamstring curls and thigh adductions to build stronger running legs.  

Core strength training should include ab crunches, oblique twists, planks, bridges, push-ups, burpees, mountain climbers and stability ball exercises to build a stronger core. 

I also highly recommend yoga and pilates for stronger, more flexible running bodies.  Both practices strengthen your core, improve flexibility and develop focus & concentration, all important traits for runners. 

5) Proper Running Gear & Equipment (necessary vs trendy)

Shoes are the most essential piece of running gear you will ever own.  Opt for comfortable running shoes, that offer protection from the elements and high impact stress.  In my opinion, all the rest is hype and personal preference.  I recommend against over-padded sneakers that encourage poor running form by pampering the feet.  A minimalist running shoe that protects from the elements is all that is needed.  Consider that some of the best marathoners in the world were barefoot runners from the African highlands.  Its not the shoe, its the conditioning that makes the runner.  Although in downtown Toronto we must consider the road running environment a factor in shoe selection (e.g. hard, sharp surfaces coupled with cold, wet weather will influence your shoe choice).    

This would also be the appropriate time and place to refer back to the running form section in the previous blog.  If you are an over-pronator or over-supinator, and have difficulty correcting this, you may want to consider purchasing a running shoe that is specially designed for the wear and tear you will encounter. 

Besides shoes, there are endless assortments of running gear marketed to athletes of all levels: breathable/cooling/warming running gear, compression garments, activity trackers, heart rate monitors, MP3 players/ipods, hydration delivery systems, etc.  It seems the running gear for sale is limited only by imagination.  Most of these accessories make running more fun and trendy, but are not necessary for the average recreational jogger.  But they are undoubtably fun to play with in the process.  Explore these options but don’t get too caught up in all the hype.  Stick to the basics of training to make you a good runner, then accessorize for fun and entertainment.  When you’re ready to start racing more competitively your coach/trainer will give you advice on what products are worth investing in to improve your performance.  Most running days, I just take my ipod and wrist watch with me.  

6) Building Mileage Over Time 

New runners should start with a walk-to-run program. Walk for 10min to warm up, then alternate 2 minutes running with 2 minutes walking for up to 30minutes.  Aim to do this 3-4x/week.  Build up to continuous easy running over the next 2-3 weeks, gradually increasing running time and decreasing walking time each week. Follow this routine until you can run steadily for 30min.  

Experienced runners coming back from significant time off/injury should also start with a walk/run program. 

Week 1: walk 20min every other day for the first week to ensure your injury is fully healed.

Week 2: walk for 10min, alternate 2min run, 2min walk for 10min, doing this 3-4x/week. 

Week 3: double running time, but maintain walking time, for 3-4x/week.  

Week 4: you should be able to jog 20-30 min continuously, 3-4x/week. 

As a rule of thumb, it generally takes about a month of training to do a 5km, 2-3 months to train for a 10km, 6 months to train for a half-marathon (21.1km), and a year of training for a full marathon (42.2km). Slowly increasing your mileage over time will allow you to safely train your body to cover longer distances. Going too fast too soon will put you at risk for injury, and nobody wants that!   

Stayed tuned for next week, when I’ll post the third blog of the ‘How to Run’ series.  I’ll cover the last three topics: recovery techniques, prevention of common running injuries, and cross-training.   

How to Run (Part 1)

Many people have asked for my advice on starting a running program.  Perhaps you've made a resolution to start running, or to learn how to run better, smarter, faster.  This year I’ve made a personal decision to tackle a new running distance, the half-marathon (21.1km). Considering this, writing a blog about several important running topics seems to be fitting.  Therefore, over the next few weeks, I’ll be posting a series of blogs on running, covering the following pertinent topics: 

1. Stretching 

2. Proper running form 

3. Nutrition & hydration

4. Strength training for runners

5. Proper equipment (necessary vs. trendy)

6. Building up mileage (how to increase over time)

7. Recovery techniques 

8. Common injuries & prevention

9. Cross-training

This week I’ll discuss the first 3 topics: 1) stretching, 2) proper running form, 3) nutrition and hydration. 

1. Stretching

Its important to stretch both before and after your run.  Stretching before your run will help loosen up tense muscles and prevent injuries.  It will increase blood flow to the muscles helping them work harder and increase synovial fluid on the joints, protecting them from injury. Stretching after your run will help increase flexibility and ROM (range of motion). 

The key muscles to stretch are the gluteals, adductors (inner thighs), hamstrings (back of thighs), quads (front of thighs), hip flexors and calves.  Hold each stretch for at least 15 seconds and take a deep breath in each position.  

Refer to my blog “Why you should warm-up and stretch” (dated Aug 13, 2014) for more info on this topic. 

2. Proper Running Form

The key to running well is to maintain proper form.  In this section I’ll cover the most common errors in running form and how to correct them.  If you’re unsure how to check your own form consider getting a running analysis from a personal trainer or professional running sales outfitter.  Having a friend videotape you running for a few minutes might also be insightful to review and analyze.   

The key form topics to review include: a) foot strike position (heel vs toe strike), b) how your feet turn when they strike (over-pronation), c) stride length (over-striding), and d) wasteful movement.  

1. Foot strike - to avoid stress injuries to your joints and feet, ensure your foot strikes the ground on the ball of the foot and rolls up onto the toes, never striking the ground with your heel. Your body is less able to absorb shock through the joints when heel striking, which will eventually lead to knee problems. Retraining your foot landing is necessary for heel-strikers. Your trainer can give you tips on how to do this. 
2. Pronation/Supination - turning the foot in or out when running. Over-pronators roll in at their knees causing stress on the arch of the foot.  Over-supinators roll outwards and often end up with shin pain and stress fractures.  Check for wear on the edge of your shoes for evidence of pronation/supination and see a sports therapist for proper running shoe fitting if this occurs.  Your knees should always stay properly aligned with your heels and hips when running. 
3. Over-striding - stride length is also important.  If you over-stride you risk injury (muscle strain) and exhaustion (essentially, you’re trying too hard). Run at a natural stride, and speed will come naturally with training. Think about stepping forward like you would when walking, not while lunging. 
4. Wasteful Movement - Run tall with your upper body/torso upright, you shouldn’t be leaning either forward for backward. Keep your arms tucked into your sides, slightly swinging with momentum from your core.  Try to minimize any up and down bobbing motion.

To help illustrate good vs poor running form I’ve posted 2 pictures of myself. One was from one of the best runs of my life, and the other was from a race that was one of my worst.  The first one you can see my body was upright, arms tight, legs and knees aligned and foot striking properly.  It was a good strong finish.  The latter I’m completely exhausted, swaying my arms wildly, looking knock-kneed and foot striking with the heel.   You don’t want to finish weak like that.  I keep those pictures handy to remind myself to maintain proper form. 

3. Nutrition & Hydration

You need energy to run, and the most accessible energy your body uses while running comes from carbohydrates.  Runners should regularly consume a healthy diet of whole grains and complex carbohydrates to fuel their runs.  Avoid over-processed carbs (e.g. refined, polished, white, with chemical additives), instead aim for the natural, whole and brown.  

My favourite breakfast before running would be oatmeal and fruit (e.g. apples, peaches, bananas, melons).  Lunches and dinners should include brown rice, multigrain breads, whole grain pastas, starchy vegetables (e.g. potatos, yams, turnips, carrots, beets, peas, green beans). 

Protein is also important, but more so after your run.  To repair and rebuild your muscles lean protein is required from your diet.  Excellent protein sources include: Dairy sources (eggs, yogurt, cheese, milk), Vegetarian sources (quinoa, soya, legumes, nuts), Meat sources (fish, poultry, beef).  Try to get a serving of protein within an hour of finishing your run. 

Staying hydrated while running is also very important for overall performance.  It is necessary to help you avoid cramps, fatigue and dizziness. Avoid chugging water before or during your run to avoid stomach stitches. Instead take small sips of water at regular intervals to maintain hydration.  As a general rule of thumb, I recommend drinking a cup of water (250ml/8oz) each half hour of moderate exercise. Double that for vigorous exercise or if exercising in hot/humid conditions. 

Some more tips to avoid dehydration while running include:

• running early in the morning or later in the evening when the temperature is cooler
• pick a running route that is shaded or indoors on really hot days
• drink a bottle of water before bed the night before your running days
• carry fluids with you in a hydration belt
• consider sport drinks or adding electrolytes to your water if you sweat excessively  
• pouring water over your head may lower perception of effort
• wear a hat to shade your head and face

Refer to my Carb Loading Blog (dated Aug 1, 2014) for more info on this topic, especially for your long runs. 

Stayed tuned for next week, when I’ll post the second blog in the 'How to Run' series.  
I’ll be covering the next three topics: 4) Strength training for runners, 5) Running gear/equipment, and 6) Mileage.  

Training Tunes Playlist 2015

Last year (in my Jan 15th, 2014 blog) I posted my top twelve training tunes.  Now that a new year is upon us I thought I would add some new ones to keep your ipod stocked with tunes to keep you going. 

Not all these songs have been newly released in the last year, some are quite a few years old actually, but re-discovering a great song the second time around can also be a wonderful experience.  

They’re a mix of hip-hop, dance and heavy rock - all with a beat to keep your feet moving through your hardest workout, and to help you stick to your new years fitness resolutions. 

For those of you who know me well, you’ll understand how I couldn’t help adding in the Iron Maiden and Rush songs as I’ve been training for a half-marathon this spring ;) 

My playlist for 2015:

1. Understand Why (Key N Krates)

2. Keep It 100 (Grandtheft & Keys N Krates)

3. Guts Over Fear (Eminem & Sia)

4. Beautiful Pain (Eminem & Sia)

5. Centuries (Fall Out Boy)

6. Marathon (Rush)

7. Loneliness of the Long Distance Runner (Iron Maiden) 

8. Body Moving (Beastie Boys)

9. Rather Be (Clean Bandit)

10. Hideaway (Kiesza)

Best inspirational video awards goes to both ‘Understand Why’ and ‘Guts Over Fear’.   

Definitely worth a watch before heading off to the gym when you need help digging a little deeper.  

Check out this video on YouTube:

Understand Why - Keys N Krates

http://youtu.be/VPSbuJo8sOQ   

Check out this video on YouTube:

Guts Over Fear - Eminem & Sia

http://youtu.be/0AqnCSdkjQ0

 

New Years Resolutions

It's January, that time of year again, when people start declaring their new years resolutions. 

Most people have the best of intentions when they pick a new years resolution, but often come up with an idea that is unrealistic and unattainable because it is usually too vague, or overly ambitious, lacking a realistic plan and the long term motivational boosts needed when overcoming a major obstacle.  Sadly, most new years resolutions are given up on a few weeks after their enthusiastically hope-filled declaration on new years day.  

But that doesn’t have to be so this year.  The key to picking a new years resolution that you’ll actually be able to stick to and accomplish is ensuring it is a SMART goal.  And by SMART I mean:

S - specific

M - measurable

A - action oriented

R - realistic

T - timed

An example of a SMART new years resolution might be “I want to become a better runner this year by running the Yonge St 10km this April.” It specifically states the sport, event and distance goal for the resolution.   You can measure your progress by the distance you run each week in training for the goal event.  Its action oriented because you know you have to train/run in order to meet your goal.  Its realistic because it is a local event and within a reasonable fitness level. Finally, its timed because there is a set date for the event, from which a training schedule can be devised.  

Besides ensuring your resolution is SMART, there are a few other tips I can suggest to help you stick to your resolutions this year:

• It helps to tell others about it. Make a public announcement on Facebook or tell friends and family at dinner, the shame of failure is often quite a motivating force.
• Pick a partner to help keep you accountable.  You’ll be less likely to skip a workout if you know your buddy is counting on you. 
• Make it personal. Pick a resolution that has significant emotional meaning to you.  When you have those inevitable moments when you begin to struggle, remembering the emotional reason behind the resolution can help you dig a little deeper and help you keep going.   
• Hiring a personal trainer can also help you meet your goals by drawing on their experience and expertise. Remember its their job to help you succeed! 

Whatever your resolutions are this year, I hope you pick them SMARTly! 

If you need any help with your fitness goals, remember there are many support options out there to help you stick to them - including your personal trainer.  

Good luck and all the best for 2015!!