In this newsletter, Coaches Sandi and Sage will specifically focus on two different theories on how to implement running form changes. We don’t go super into depth as to what good running form looks like, but rather how to ensure proper implementation. If you’re interested on previous newsletters speaking specifically on running form, you can check those out HERE or HERE.
THEORY #1: Gradually Build Into ItThe first theory that a lot of the biomechanic experts go with. Basically, it suggests that when you implement a form change in the first two weeks, you really have to think about it, and you’re going to feel it with every single step. If you’re not feeling that form change, you’re probably reverting back to old habits and doing what you’re used to. So, that’s the first two weeks when you really have to think about it and feel it in your stride. Then there are the second two weeks. In these two weeks, the movement you want to change is going to feel much easier, like you can do it, but you still have to think about it and keep checking in with yourself.
Finally, after those four weeks are up, the form change should be officially your new movement pattern. It’s programmed in your brain and in your body, so it should be a really fluid motion. That’s a big commitment for a form change, and a lot of people don’t think about that.
That’s why we say don’t implement a form change right before a race because it takes time for your body to get used to it and to build the right connections.
Understand What You’re Getting Yourself Into: It’s also important to know that this process can be quite tiring. We know this from first-hand experience! You have to constantly think about every step on every run, especially during those first two weeks. Make slight adjustments at a time. If you make too drastic of a change too fast, you won’t be able to compensate, or it will take a longer period of time to compensate.
A good way to check in on yourself is if you do a hard workout, have someone film you or set up a camera and see if you revert back to those old, poor form habits. When you’re tired, your form usually breaks down more, and you’re not thinking as much about the new changes you’re trying to make to your running form. Filming yourself or working with an expert is perhaps the best way to correct running form issues.
THE PROBLEM: A big problem we see with people who want to implement form changes is that they overcompensate somewhere, and that’s not what we’re looking for.You’re trying to address one pain and fix your form to do that, but then you end up with another pain on the other side of your body, which probably means you’re overcompensating somewhere. That’s why having a video of yourself running is important.
We suggest making just one change at a time. Focus on one change you can think of. You could think of a hundred different things as you’re running, what you’re changing with your form, but you want to focus on one change at a time and establish that new neuromuscular pathway—the connection between your brain and your muscles firing the correct way in the correct movement pattern.
THEORY #2: The Broomstick Cue The second theory is using a running form cue that you can incorporate into your movement patterns when considering your running form and making running form changes. We will refer to it as the ‘broomstick cue.’ You don’t necessarily need an actual broomstick; you can use a Swiffer or even imagine a line at knee height with your plant foot.
The motion cue you should focus on during distance running is lifting up and over, where your foot clears the imaginary line or the stick and swings forward on the drive face. The idea is to lift up and over while thinking of another running form cue.
The Heel Flick TrickOne example of this is the ‘heel flick trick,’ where you attempt to kick your butt with your heel. However, that is usually an exaggeration and not necessary. It’s more appropriate for sprinting at high speeds with a high knee lift and drive. In distance running, it’s better to clear the parallel height to the ground.
Your leg should be at about that height as it moves forward, essentially creating a shorter lever with your leg. If you swing your extended leg forward without much knee bend, it becomes difficult to swing the entire leg. It’s challenging to generate the swinging motion when your leg is extended on the ground. It’s all about leverage.On the other hand, if your knee is more bent, the distance between your butt and heel becomes shorter. This shorter lever, with more mass closer to your center of mass, allows you to bring your leg forward more easily. This leads to improved efficiency, enabling you to transition into the next stride, which provides real propulsion, speed, and increased efficiency over longer distances.
In conclusion, implementing proper running form and making intentional form changes can significantly impact your running performance and reduce the risk of injury. By focusing on cues such as the “broomstick cue” and maintaining a shorter lever with a bent knee, you can improve your running efficiency and stride propulsion. Remember, it takes time and practice to establish new habits, so be patient and allow yourself a few weeks to adapt to the changes.
Filming yourself or seeking guidance from an expert can also be beneficial in tracking your progress and avoiding overcompensation. With dedication and consistent effort, you can enhance your running form and enjoy the benefits of improved performance and reduced injury potential. Keep striving for your running goals and enjoy the journey. Happy running!
“Make your easy days easy and your hard days hard.”
If you’ve been around the running community for a bit, you’ve probably heard this phrase before. But over the years, some have argued that it’s possible to run too easy, whereas others think that all miles have a purpose.
Whether you’re a seasoned marathoner, a trail enthusiast, or a casual jogger, understanding the significance of keeping your easy days easy and your hard days hard can revolutionize your training approach. It’s easy to fall into the trap of pushing yourself relentlessly, but finding the right balance is crucial for long-term success and injury prevention.
With that said, here’s what Coach Sage thinks about the concept of “junk miles” and the best way to approach training in general:
“I realize we’ve covered a variety of training approaches and running workouts over the course of our newsletter.
Why Easy Runs Are Essential 🙌
But today I wanted to specifically focus on easy day pace and easy running, because it truly is at the core of becoming a stronger runner.
Usually, we refer to easy days as days when you aim to cover mileage or spend time on your feet, essentially recovering from more demanding sessions like long runs, workouts, or races. For instance, an interval session on a track where you push the pace with speed work, or a tempo run that increases intensity. On average, about 80% of my weekly mileage is at an easy aerobic pace, often referred to as zone one or zone two.
The general rule of thumb is being able to carry on a conversation comfortably without experiencing significant pain or excessive breathlessness. The easy pace may vary depending on the day, whether you have two consecutive easy days or a day off preceding an easy day. Usually, it involves shorter and more relaxed runs with minimal elevation gain.
Personal Experience ✅
In my case, my goal pace for marathons usually sits around five minutes and 18 seconds per mile or three minutes and 17 seconds per kilometer.
For my easy days, however, I’m averaging around seven minutes and 30 seconds per mile or four minutes and 24 seconds per kilometer, give or take 30 seconds or a minute per kilometer slower than my marathon race pace. It could also be one and a half to two minutes per mile slower, depending on the terrain. Nevertheless, the emphasis remains on maintaining a conversation-friendly, relaxed pace to accumulate mileage.
Contrary to the notion of junk miles, I firmly believe that easy aerobic training provides significant benefits. It stimulates blood flow to the muscles, facilitates fat burning after 30 minutes, and triggers aerobic adaptations. This type of training operates at approximately 60-70% of your maximum heart rate. However, it’s important to note that running at an easy pace doesn’t equate to inefficient or worthless training. In fact, it allows for gradual mileage increase, reduces the risk of overtraining and injury, and promotes the strengthening of muscles and tendons.
Is TOO SLOW Even a Thing? 🧐
The question often arises: Can you go too slow on easy days, leading to meaningless mileage? The simple answer is no. Easy-paced training yields superior aerobic benefits and substantial gains compared to intense workout days. The key lies in balancing these easy-paced runs with consistent higher mileage. The focus should be on gradually building duration, aiming for 40 to 60 minutes of continuous running, where immense progress can be observed.
However, if you find yourself exhausted, limping due to soreness or injury, it’s advisable to opt for cross-training activities such as biking, swimming, or taking a complete rest day. It’s not worth risking injury for the sake of slow-paced running. Remember, easy days are meant for recovery and adaptation.
While prioritizing easy-paced runs, it’s equally important to reserve your hard efforts for specific workouts such as tempo runs or interval track sessions. Tempo runs typically involve a sustained effort for around 20 minutes, where carrying on a conversation becomes challenging due to higher heart rates. Likewise, hard interval track workouts push you to your limits, with limited speech capacity and intense effort. These demanding sessions should be sparingly incorporated into your training routine as you gradually increase your mileage.
Takeaways for Your Own Training ⚡️
When starting a training program, it’s recommended to focus predominantly on easy-paced runs, constituting around 90% of your weekly mileage. The pace variation may range from 30 seconds per kilometer to 40 seconds per mile, depending on the day and other factors.
The key aspect is being able to maintain a conversation while absorbing the training stimulus, consistently spending time on your feet, and achieving consistent mileage. Maintaining good form during easy runs is crucial, even if the pace is slower. Focus on shorter strides and aim for a stride rate of at least 165 to 170 steps per minute, while keeping your running form relaxed, light, and upright.
To reiterate, it’s essential to respect the principle of keeping your easy days easy. Prioritize recovery and injury prevention, particularly during the initial stages of mileage buildup or when recuperating from intense training sessions. On the other hand, don’t feel compelled to push hard every day. Reserve your intense efforts for specific workouts that target pace and intensity. Remember, the ultimate goal is to strike a balance between easy and hard days, allowing for effective adaptation, consistent mileage, and gradual improvement.”
Is there a newsletter topic you’d like to see for the future? Your feedback and engagement are invaluable to us! Let us know by emailing: support@higherrunning.com. We’ll see you next week!
“I’ve heard a lot of people discussing how road speed applies to mountain running lately, and I’ll start with short distance mountain running.
People have been using the example of runners, like Joseph Gray and Grayson Murphy, and they’re both US runners come from a road track background. Grayson Murphy recently crushed the world mountain running championships, winning gold against athletes from around the world. A lot of people are saying she has a lot of road speed and that really helped her! Let’s explore this idea a little more.
You CAN Do Well In Both Road and Mountains:
First, I think it is important to say and note that athletes who do well in the mountains, also do a lot of road and track workouts. They do various hill workouts and spend some time getting in some race specific climbs. One thing I believe is also important to add is that terrain matters. The typical US courses and world courses contains some technical sections, but compared to other races, they’re still very, very runnable.
Some would argue that this principle of road/track speed translating to mountain speed applies to everyone. Well, that I wouldn’t say that’s true. I think it’s very dependent on your running form and how efficient you are of running uphill and downhill. There’s definitely some fearlessness needed in the downhill, as well as running good running form.
There are other examples of good track and road runners doing these short mountain races and not doing as well. They either not as good on the terrain, or they’re just not as efficient as running up or downhill. The length of the race can also be a factor.
For example, Grayson Murphy just won on a 15-kilometer course that gained 751 meters of elevation, but would the outcome change as we go into longer distances? Possibly! But it’s still an incredible accomplishment regardless. A large part of doing well in short, mountainous races is being really fit and having a good cardiovascular system.
Considerations for LONGER Trail Ultras:
But what about when you’re doing a long mountain ultra? Let’s just look at something like the Speedgoat 50km.
I’ve already discussed how terrain plays a huge factor in longer mountain races and the stress of the downhills. If you are looking at the top runners, they’re going fast on that first downhill. Now, it’s not top speed, because they’re probably holding back a little bit. But an onlooker would say they’re “flying down that hill.” After that, their legs must be able to handle that downhill stress so then they can hit the next big climb and still be able to run smooth, efficiently, and fast. That downhill stress really, really matters.
There’s plenty of good examples at Speedgoat of talented marathon runners who totally imploded on that course (I won’t call anybody out).A big part of it is that their legs just weren’t ready to handle all the stress that mountain running contains. Of course, altitude’s a factor too for a lot of mountain races. And then again, just like the variability of terrain, some people just don’t move very well over rocky or uneven surfaces.
What if you are someone who is looking to start transitioning from the road to the mountains? Or, are you someone that likes to do #AnySurfaceAnyDistance? (As we like to say).
Here are some things I think are good to do:
Even if you are doing a longer mountain race, it’s good to do some workouts on the road.
From what I’ve seen from myself, and even the athletes I coach, is that it’s really easy to get sloppy if you’re doing all of your runs on hilly trails or, or mountainous terrain, and then you’re just beating up your legs day after day.
Your legs do get stronger be able to handle more mountainous terrain as you continue to train. But it’s always good to go back and do flatter runs to work on running mechanics and give your legs a break from hills.
I will say you could probably get away up with a lot more road running during with shorter trail races, but try to do at least a couple days of very specific runs or workouts for your trail race for the race that you’re actually doing.
Let’s Recap
To sum everything up, road speed can play a significant rolein mountain races, particularly in shorter distances where the terrain isrelatively runnable. Athletes with a background in road and track running oftendemonstrate success in mountain races, utilizing their speed and endurance totheir advantage.
However, the translation of road speed to mountain speed is not universal, as individual running form, efficiency on varied terrain, and fearlessness in downhill sections also come into play. Factors such as race distance, terrain technicality, and the ability to handle downhill stress further influence performance.
It is important for athletes transitioning from road to mountain running to incorporate road workouts to maintain running mechanics and give their legs a break from constant hilly terrain. Balancing specific trail runs and road workouts can contribute to overall training effectiveness and enhance performance in mountain races, regardless of distance.
By understanding the complexities of road speed in mountain running and tailoring training accordingly, athletes can optimize their performance and achieve their goals in these challenging races.”
Today, Coach Sage Canaday will be discussing a topic that is of great importance to runners participating in road marathons or half marathons: tackling hills. Whether you’re a seasoned runner or just starting out, understanding the ideal strategy for approaching hills can make a significant difference in your performance. Let’s dive right in!
So, what would be the ideal strategy for tackling a hill in a road marathon or half marathon?
Should you increase the effort and heart rate on the uphill and recover on the following downhill, or maintain a consistent effort and keep the heart rate up the hill? This is a great question that applies to both road and trail running. Keep reading for my full thoughts on these questions!
The Challenge of Hills:
While the focus of this discussion is on road running, it is worth noting that trail running introduces additional variables such as technical terrain and unpredictable weather conditions. However, whether it’s a hilly trail race or a flat road marathon, the fundamental principles of tackling hills remain relevant.
Monitoring Breathing and Perceived Exertion:
The question of whether to increase effort and heart rate on uphill sections or maintain a consistent effort throughout the course is a common dilemma for runners. In road marathon races such as Chicago, Berlin, or Rotterdam, the terrain tends to be predominantly flat and even, allowing for consistent pacing and easier performance monitoring. However, when hills are introduced into the mix, they bring a level of inefficiency to your running.
Rather than relying solely on heart rate data, it can be more effective to pay attention to breathing rate and perceived exertion when tackling hills. Heart rate monitors may not always provide accurate readings, so focusing on how your body feels can guide your effort level. Uphills will increase muscle tension, particularly in the calves and hamstrings, while downhill sections may stress the quads. Adapting your form accordingly can help maintain efficiency.
Running uphill naturally requires you to slow down, leading to an increase in heart rate, breathing rate, and energy expenditure. Unfortunately, the additional effort you put into climbing uphill doesn’t fully recover on the subsequent downhill sections. Unlike riding a bike downhill, where you can catch your breath and relax, running downhill still demands exertion and can put stress on your leg muscles. Thus, the advantage of downhill running doesn’t fully compensate for the time lost on the uphill sections.
Consider the Type of Hill (as well as your strengths and weaknesses):
Therefore, your approach to hills should take into consideration your strengths and weaknesses as a runner, and your training should aim to minimize weaknesses while enhancing your strengths. When facing hills, even if they are relatively small, pacing yourself becomes essential. Let’s take the example of the Boston Marathon, where the Newton Hills between miles 16 and 20 pose significant challenges.
It’s reasonable to expect that you will lose over a minute due to the uphill sections, and it’s unlikely that you will be able to regain all of that time on the subsequent downhills. However, it’s important to note that Boston is a net downhill race overall.
The amount by which you need to slow down on uphill sections depends on your climbing ability and the grade of the hill.
Steeper grades, such as 5% or more, will require a more significant decrease in pace, while a 3% grade might be noticeable but still manageable. In general, when running uphill, it’s advisable not to push your heart rate too high or experience excessive fatigue. Instead, focus on your breathing rate and perceived exertion, as heart rate monitors may not always provide accurate readings.
The Impact of Uphill and Downhill Running:
Running uphill can increase muscle tension in the calves, hamstrings, and quads, while downhill running may stress the quads more. It’s important to adjust your running form accordingly. Swing your arms more when tackling uphill sections to help with momentum, and relax your arms when running downhill. Maintain a slight forward lean from the ankles for both uphill and downhill running, which helps optimize your biomechanics.
Remember that conserving energy and pacing yourself on uphill sections is crucial to avoid depleting your glycogen stores or crossing your lactate threshold, as these can lead to muscle fatigue and cramping.
Especially in marathons, where you have a long distance to cover, hills that appear in the mid to late stages of the race can be particularly challenging.
However, there are exceptions to this general strategy.
If you find yourself at the very end of a race, such as a half marathon or a shorter distance, and encounter a small hill, you might consider sprinting up it. This can provide an advantage if you’re a strong climber or help you create a gap between you and other runners!
The Take Away:
To summarize, the ideal strategy for tackling hills in a road marathon or half marathon involves pacing yourself and consciously slowing down on uphill sections to conserve energy and avoid excessive fatigue. Adjust your effort based on your breathing rate and perceived exertion rather than solely relying on heart rate monitoring.
While you can gain back some time on the downhills, it’s important to acknowledge that hills make the overall course slower and less efficient than a perfectly flat one. Adapt your approach based on your individual strengths, weaknesses, and the specific characteristics of the race course.
I hope this information proves valuable in your training and racing endeavors. Remember, preparation is key, and understanding how to approach hills effectively can set you up for success.
Do you feel like you should be recovering faster from speed workouts or long runs?
Or, do you already recover well, but there’s still some room for improvement? I want to share with you some of the best strategies I’ve learned from almost a decade of coaching runners, as well as from personal experience from my own running.
There are a few strategies that aren’t talked about nearly enough and take no extra time on your part. Let’s start with those:
Strategy #1:
This first strategy works amazingly well, so make sure you actually try it. After a speed workout or long run, surround yourself with things that make you feel good. Only watch funny or feel-good shows.
Only listen to uplifting music. Save watching stranger things or stressing about the latest news story until the next day. Trust me! I know this sounds corny, but for a long time, research has shown that people recover and heal faster when they feel good. So many people accept that stress is stress, meaning that something like work stress can have an impact on physical performance, but forget to make the connection that that also means feeling good can have a positive impact on physical performance.
Also, recovery, right? Even if you don’t have time to truly relax after a key workout, surrounding yourself with positivity is one way to focus on recovery.
Strategy #2:
This next one is another easy and quick strategy that most people don’t realize is extremely important for recovery. That’s to stay hydrated!
Dehydration requires your heart to have to work harder to pump your blood and all the oxygen and nutrients it contains throughout your body. Your muscles need those nutrients and oxygen to recover.
If you never take a drink with you on a run and you often feel fatigued after runs, maybe even hours later, you could feel fatigued.
This is a good sign you need to focus more on hydration.
Depending on the temperature, how long you’re running for, and your personal needs, you may want to consider hydrating with an electrolyte drink so your body can better absorb the fluids that you’re drinking. I’m all about these tips that require little or no extra time on your part. So, let’s keep it going!
Strategy #3
Onto my third strategy:
Take a couple of minutes to practice deep, relaxed breathing. That’s right, research has been done to show that just a few minutes of deep breathing can help jumpstart the recovery process. If you can do this sitting or lying down in a quiet space, that’s ideal. However, if you’re short on time, you can also do this while stretching or in the shower.
Now, let’s make sure you’re nailing your nutrition to keep things simple. My suggestion is within 30 minutes of run, get in some healthy carbs and some protein. I personally have a recovery drink almost immediately after every single run. However, you can also have some oatmeal or peanut butter, a burrito bowl with rice and beans, or other healthy foods that contain carbs and some protein.
If you like to indulge a little after a long run, there’s not anything wrong with that, but please, please make sure you’re getting in some healthy food that’s going to give your body the nutrients it needs to recover fast.
Even though I’m focusing on post-run nutrition with this tip, eating nutrient-dense foods until satisfied every single day is just huge for feeling good and getting the most out of your training.
Strategy #4:
Now, my next tip might seem to take more of your time, but it will most likely save you a lot of time. Any guesses on what it is? It’s what I would rank as the most important recovery strategy, which is getting enough sleep. Don’t lose me!
If you’re about to tell me you don’t have enough time to get seven, eight, or even nine hours of sleep, just wait a second.
I used to be chronically sleep deprived. During that time, my recovery sucked, and my focus was awful. By prioritizing sleep, I can run for hours and solve all the energy and focus I need to get things done efficiently.
Anyone else who went from not getting enough sleep to getting enough sleep, can tell you that daily tasks can be accomplished so much faster when you’re well rested.
This is why ensuring that you get enough sleep can actually make it seem like you have a lot more time when you’re awake. You’re probably going to notice that you can recover faster from your runs, which is probably going to lead to greater running improvements.
Strategy #5:
The last way to recover like a pro is to add in a little mobility or active recovery after your speed workouts or long runs.
If you run in the morning and then sit all day at work, taking a few minutes in the evening to move can help set you up to feel good the next day. So get your blood flowing and keep your muscles from tightening up after all that’s sitting.
I’m personally a big fan of a little active release followed by mobility to help ensure my body doesn’t get tight and is moving well.You could also do some yoga, go for a walk, play outside with your kids, whatever will get you up, and doing some easy movements.
If you apply even just a couple of these recovery strategies, you’re going to notice a significant improvement in how you’re feeling after workouts and even on a daily basis.
