Steps for Successfully Running a Marathon:
Get Your Heart Rate Zones Tested:
– contact someone at Playtri
– getting this done will give you the EXACT pace you should be running at safely to avoid injury and build aerobic fitness
– if not in the budget, you can perform a self test (see below for example)
– can also use the talk test
– DO NOT RUN BY A PACE!!
Get fit for Shoes by a Pro:
– have a specialist at a running shoe store assess your run gait and help fit you for the best shoes for YOUR feet
– Once you have the shoes that feel good and fit YOU, don’t change
– Never change shoes close to race day
Start Slow:
– we recommend a run/walk combination for all athletes, even elite’s
– start with 20 minutes for 3 days/week, easy run for 2-3 minutes followed by 2-3 minute brisk walk (don’t doddle)
– Build up to 4/1, 9/1, etc
Warm up & COOL DOWN:
– most people just get up and run and don’t prepare body for the activity
– spend 5 minutes foam rolling, then 5 minutes dynamic warm up/run drills
– missing the cool down is a critical error. Recovery starts during the cool down
Running too Often:
– Misconception that you need to run 4+ days per week
– Only need 3 days plus functional training/cross training for positive results
Interval/Speed Training/Hills:
– great way to build power and speed
– can be done 1-2 times per week
– increase in Vo2max will also increase aerobic efficiency
Functional Training/Cross-Training:
– Often overlooked bc people are scared they will “get big”/”bulky”
– Running can create overuse injuries
– STRENGTHEN YOUR GLUTES
o Lateral band walks
o Monster walks
o Glute bridge
o deadlifts
– Strength training builds stabilizer, opposing, supporting muscle groups for function & efficiency
– You want to get fast and make running easier? LIFT WEIGHTS
Recovery:
– Recommend a massage at least once every 2 weeks (be sure they are good and work on athletes)
– Cold contrast showers reduce inflammation and speed recovery
– Compression socks/leggings. Wear for up to 24hrs post long/hard run
– Cryosauna to reduce inflammation
– Eat a whole food, anti-inflammatory diet
– Supplements that enhance recovery: Cod liver oil, Bioastin, Vitamineral Greens
Run Self Test:
The goal of this test is to run at your maximum sustainable effort for 30 minutes without losing form. You should end with the same intensity, speed and power as you start the test with. If your legs begin to get rubbery or you start to lose for you are going too hard.
Warm up on a treadmill or track for 10-15 min. Then run 30 minutes. Build up to you max sustainable intensity within the first 10 minutes the hold that pace for 20 minutes. Record your heart rate for the last 20 minutes. Take the average heart rate for the last 20 minutes once the test is complete. That number is your estimated heart rate at your lactate threshold.
Take that final number and subtract it by 5 and that is a rough estimate of your “training Pace”. Be sure to cool down for at least 5 minutes.
