As someone who has competed in many races throughout the years and learned valuable lessons along the way, I'm excited to share my top 5 do's and 5 don'ts for training effectively and avoiding common mistakes:
Do's:
Do Set Realistic Goals:
Whether it's completing your first race or setting a new personal record, make sure your goals align with your current level of commitment and fitness.
Do Follow a Structured Training Plan:
A structured training plan helps you to adequately prepare for race day. Talk with your coach and build a plan that suits your fitness level, schedule, and goals.
Do Listen to Your Body:
Pay attention to signs of fatigue or pain, and don't ignore it. It's better to take a day off or scale back than to risk an injury that could sideline you for weeks.
Do Practice Your Fueling Strategies:
Practice your race day nutrition and hydration strategies during long training runs to find out what works best for you. Experiment with different foods, gels, and drinks.
Do Focus on Recovery:
Make sure to prioritize sleep and activities such as foam rolling and stretching. Give your body the time it needs to repair after hard workouts. Enjoy your Easy & Off days!
Don'ts:
Don't Overdo It:
One of the most common mistakes runners make - avoid the temptation to increase mileage or intensity too quickly. Build gradually to reduce the risk of injury and burnout.
Don't Skip Cross-Training:
Incorporate activities such as cycling, swimming, or yoga to improve overall fitness, prevent injuries, and enhance recovery.
Don't Neglect Strength Training:
Introduce exercises that target key running muscles, such as the glutes, hamstrings, quads, and core, into your weekly routine.
Don't Ignore Rest Days:
Use rest days to allow your body time to repair. Don’t squeeze in extra runs on rest days, and prioritize relaxing instead.
Don't Compare Yourself to Others:
Every runner's journey is unique, and it's important to focus on your own plan rather than comparing yourself to others. Celebrate your own accomplishments and progress!
A: Make sure you are leaving for your runs with a full tank - hydrated, and with 100-200 calories at least in the hour or two before you start. Plan for and consume 4-8 oz of electrolyte replacement beverage every 2-3 miles (25-30 mins.) for long runs beyond an hour. And, most importantly, replenish with carbohydrates as soon as possible after your run = 15-30 minutes max. A banana, apple, orange, peanut butter sandwich, or energy bar with primarily carbs and some protein included are great choices to save in your car or keep ready at home for your return. We know that in a depleted state your body will grab carbohydrates and convert them to working glycogen quickly. So the post-run quick meal (100-200 kcal) within 30 minutes is key. Miss this window and you'll be playing catch up the rest of the day!
Q: What should I eat the night before a race?
A: You should eat familiar foods at a normal dining hour. The day before a race, incorporate plenty of carbs, but do not stuff yourself with two pounds of pasta. Eat a moderate amount of a well balanced meal (pasta, chicken breast or bolognese sauce, salad, roll is one example) at dinner, and sip both water and sports drink throughout the day. Steer clear of alcohol.
One mistake a lot of people at destination races make is to set out from the hotel for dinner at 7, head to a casual dining restaurant which is busy on weekends, wait 45 minutes or an hour for a table, and all of a sudden, start dinner at 9pm when the alarm clock is set for 5am. Plan ahead and give your body time to assimilate the food and get ready to sleep! You and the line of people behind you at the porta-potties will be grateful.
Q: How much should I drink during a marathon or half marathon?
A: First of all, we recommend taking a drink to the start line and consuming 4-8 oz right before the gun goes off. This is your first water stop. Plan to consume 6-8 ounces of fluid every 2-3 miles or 25-30 minutes. For bigger races with aid stations every mile or two, one good rule of thumb is to just take fluid every time (so you don't have to think about it). A good strategy is to alternate sports drink and water. Pinch the top between your thumb and fingers, and you can nurse it for a few more yards. Most importantly, do not wait to consume fluids until you are "thirsty". At that point, you are already playing catch-up. Drink early, and when in doubt, choose the electrolyte replacement drink over water - then you'll get both the minerals and the H2O necessary for hydration.
Q: Everybody says I should try this (bar/ gel). How do I know if it is right for me?
A: Practice! Your initial long runs serve as trial and error nutrition workouts. Once you find your comfort zone with a particular drink, gel or bar include consumption in your longer and more rigorous workouts. Nutrition-wise, nothing you do on race day should be brand new territory. We recommend consuming a gel packet (always with fluid) or similar amount of carbs through another source such as a banana every 45-60 minutes during a marathon or half marathon, which means you should also be doing this on your Big Kahuna long runs. Keep in mind if you are following the earlier recommendation of energy drinks every 25-30 minutes you may not need the additional gel/bar/banana replacement. Many utilize a combination of drinks, gels and food to provide quick available carbs within the race. Everyone's body is different - make your refueling plan during workouts as deliberate as the other parts of your race preparation and you'll have one less unknown to worry about!
What are you up to?
I've been exploring the great outdoors and soaking up the sunshine (and snow) in Colorado. I recently returned from a ski trip to Steamboat Springs, and am now planning some exciting summer trips to the midwest!
What are you reading?
Currently diving into, "Quiet: The Power of Introverts in a World that Can't Stop Talking" by Susan Cain.
Yes, you guessed it - I'm an introvert!
What are you listening to?
60s, 70s, and 80s Hit Radio :)
What are your non-running goals for 2024?
My goal is to continue to push myself outside of my comfort zone - personally and professionally!
Ok, but what about running?
As far as running, I am setting my sights on the goal of consistency for the year ahead! After some setbacks in 2023, I am looking forward to building a strong foundation.
How Consistency and Confidence Led to a 10-Minute Marathon PR!
Major milestone:
Personal Best Marathon time--dropped 10 minutes! Also, no leg cramps during the race!
What is the secret to your success?
I believe the secret to my success on this marathon was consistency in training and following the Runcoach assignments faithfully. By doing this I had the confidence on raceday to mitigate my nervousness and relax after the start so that I stayed in control.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle is myself. I get really nervous before these races often resulting in lack of sleep and a poor performance. The training and the advice in the blogs from the Coach Cally and the other experts have really helped me to have confidence and overcome my fears. Following a routine for me is very important.
What is the most rewarding part of training?
The most rewarding part of the training for me is getting through some hard workouts and seeing the improvement even though I didn't think I could even complete the assignment. I decided to just trust the program and stay consistent in the training.
What advice would you give to other members of the Runcoach community?
I would say my best advice (I am definitely not an expert) is to push yourself to complete all of the assignments. For example, even if your interval times are not as fast or faster than the assignment, if you stick with it, you will notice the improvements as you progress.
Anything else you would like to share?
There are multiple computer training programs out there, but I like the "community feel" of the Runcoach experience and the resources such as the live coach for some expert advice and the articles on various topics that deal with the running experience.
When should I change my running shoes?
This is one of the most common questions among runners of all levels. The condition and life within your shoes have a huge impact on your body, and quality of your training sessions.
Below is an exchange between Coach Hiruni and Runcoach Athlete and avid endurance runner Andrei Marinus.
Andrei: I run over 200km (125 miles) per month, and a good pair of shoes (even on sale is easily over 100USD). So here’s the million-dollar question… When do I have to change them again?
Coach Hiruni: Excellent question. Most folks who take running seriously search for an answer to this question. There are general guidelines some shoe manufacturers have (400-600km or 250 – 400 miles) for wear and tear, but not everyone wears shoes the same way.
Andrei: Yes, I noticed very few of them mention a higher mileage. It could be the shoe company tries to sell as much as they can. But I also understand the reasoning - after a certain mileage, the shoe loses its advertised features, and stop protecting the runner.
Coach Hiruni: As a coach I am also reluctant to recommend running high mileage in one shoe, because I have the best interest of my runners at heart. I want you and my other runners to be protected when you leave your door for a run, and continue to stack up days, weeks, months of consistent training. There are aspects on your shoe and within your legs you can use as a guide to know it is time to upgrade your footwear.
Andrei: So it seems, the best judge should be the runner? I should listen to my body. Once I start to receive signs of pain or discomfort or simply just not the same bounce as before, it is a signal. Though pain is universal, everyone experiences it differently. For me it is usually a bit of tightness in the ligaments around the ankle. I have ignored this in the past, telling myself that some Kenyan runners are doing marathons on bare feet, so if I keep running in worn out shoes, I would still be protected. How I wished I didn’t do that … I ended up at an orthopedist who promptly put me offline for two months. Imagine how I felt going from over 200km to zero … Let’s just say I had learned my lesson, and ever since I am really listening to my body.
Coach Hiruni: Agreed. Some of the best lessons are learned the hard way. Most people can also tell by simply looking at the bottom of the sole of the shoe. The tread (just like a tire) should look fresh. If you notice pieces missing, or the shoe just looks “old and tired” that’s a red flag! For some people this can happen as early as 200km (125-150 miles) into wearing a shoe.
Andrei: Right on that point. Look at the sole of the shoes that I ran in when I got my marathon PB and my first ultra-marathon. They will be always close to my heart, but I know they have to go. There is almost nothing left at the back the shoe, right where I land.
I am running in zero drops, you can imagine with no sole left at the heel, I kind of converted them into negative drops…
In March, we examine another common concern for many runners. Dr. Adam Tenforde returns to discuss a problem that can trip up runners like himself (28:23 for 10,000m), as well as recreational runners alike.
FNF: What is Achilles tendonitis?
AT: Achilles tendonitis describes a condition involving the tendon that connects the calf muscles (gastrocnemius and soleus) to the calcaneous (heel bone). The condition can either result from an acute stress (such as increase in training) or develop over time from chronic stressors, such as biomechanical factors or poor footwear.
