10 lessons for new and experienced runners
*Listen to the audio version above 🎧Since I just participated in my first Half Marathon. I though it would be a good time to share some lessons about running I have gathered over the year. There should be something for everyone in here, from the beginner to the experienced runner.
I’ve now coached people for various running events over the last 5 years. This year I finally decided to get more serious about the sport myself. The main reason is that nothing can replace experience when it comes to coaching. Even if you understand the physiology and principles of program design for endurance training, there is a perceptual side to running that cannot be understood without participating in it. One could say the same about other activities such as CrossFit as an example. Pursuing running this year has sharpened my understanding of how my athletes feel during a running session or race. I also got hooked along the way and will certainly keep up running inside my broader training schedule.
Patience is key 🔑 One of the challenges with any novice trainee is just that, they are novice. They are very far from the goal, which often makes them impatient about the process of improvement. It can be tempting to look for shortcuts along the long route ahead. DON’T…slowly, but surely, adaptation compounds over months and years of running. Start small (low training volume) and build progressively.
Easy does it. If you want to build capacity, you need to accumulate a good amount of volume of low-intensity training. In endurance circles, they would call it “easy days” “easy mileage” “Zone 2”, others define it as "the moderate intensity domain". The point is, to achieve peak levels of performance, you need to build a broad base of capacity. This is accomplished by spending a significant amount of time on your feet at sustainable intensities. Most elite runners spend roughly 80% of their time here.
Add complexity sparingly. Once a base of easy work has been built, you could start incorporating training with varying paces or intensities. Keep in mind, the bulk of your running volume should, in most cases, remain lower-intensity work.
You have to go long(er). Performance in endurance running is highly correlated with training volume (mileage). There is no shortcut, you have to run a fair amount, and you have to run more over time if you want to keep improving. Low-volume, high-intensity programs will only work for a while, but you will inevitably hit a plateau.
Strength training carries over to running. Both for performance improvement and injury prevention. I’ve also noticed athletes adapt better to running when they have a good base of resistance training. People who start running with no experience in fitness of any kind would be well served to start lifting weights at the same time. A bit of work can go a long way.
A note on heart rate data. Using heart rate zones can be a useful tool to inform you broadly about intensities zones. That being said, there is A LOT of individual variation and external factors that can affect heart rate on a daily basis. It’s certainly not a perfect system. I personally prefer to assign paces or levels of effort, and in some cases use heart rate as an additional data point.
Respect the heat. Thermoregulation can have a huge impact on effort and performance (this is one variable that will greatly affect heart rate). When training and racing in the heat, it’s important to take this into consideration. You need to prepare for it, and know how to adjust training based on it. Note that your body will adapt to training in the heat with exposure.
Fuelling and hydration should be a priority. Many people are hyper-focused on the variable that make the perfect training program to maximize progress but will pay little attention to getting enough water, calories and carbohydrates on a daily basis. Focusing on these, without adjusting your training program, will most likely yield noticeable results.
The interference effect, not a big deal. If you have been told that endurance training negatively impacts your ability to gain strength, you’ve been misinformed. As long as you structure your training intelligently, it’s very possible to keep improving other aspects of training while improving endurance for 99% of the population. Only the most advanced and specialized will be impacted by the interference effect. Note that if you run a significant amount, there will be a point where recovery demands of running will certainly negatively impact lifting performance. If you goal remains strength and muscle mass first, you may need to consider shifting some of your endurance work towards other modalities such as biking, rowing, etc to reduce the impact on the legs.
Don’t overthink your technique. Running technique is defined by a multitude of variables, most of which haven’t been shown to correlate with endurance performance or a reduction in injury rate (this applies to foot striking pattern as an example). Don't try to “fix” your running technique by following some arbitrary standards that a running guru sold you online. You’ll probably be better served by simply running, varying your pace and route, and paying attention to what feels right for you. Your body will figure it out over time, with more running.
After writing this, I feel like a full article could be written for each of those points. Don’t hesitate to reach out if you have questions or if you would like me to elaborate in another article.
Happy running!
