Below you’ll see this year’s season review questions. Together, Coaches Ray, Rachel, and Sandi put together these questions for their athletes, and we thought it could be helpful for our followers as well!
A little reflection can have a significant impact on continued progress in the future. Writing things down is always helpful because we can look back on things later and just the act of writing things down can leave a lasting impression.
What are some of the most important things you’ve learned this year? What were some of the main contributing factors in reaching or not reaching your goals?
Did you enjoy the training and are you relatively happy with the goals you chose this past season?
Is there any area that you feel you need to focus more on and if so, why? This could be a type of speed workout, technical trail running, strength training, or mindset training.
Have you been comfortable with your training volume? Do you feel like you can do more or do you need to cut back on training time? (Consider life stress, physical health, and mental health.)
Do you have any pain, discomfort, or imbalances that you need to create more time to address?
Which mindset skills have worked well for you? Is there any part of your mindset that you’d like to improve? (Example: I became better at shifting and controlling my focus as I was running. I still need to work on knowing that my self-worth does not come from my running.)
What brought you the most joy in your running this past season?
What are your goals and intentions for next season? (Goal Example: PR in my next 50k. Intentions Example: I’d like to build more confidence in myself and enjoy more runs instead of feeling rushed to get them done.)
Even though we wish improving running form was easy and immediately felt good, it’s a challenging process that requires constant attention.
Some awkwardness and stiffness are expected, but if you are diligent and make good habits over weeks (if not months), things will hopefully start to click into place!
For this week’s newsletter, Coach Sandi Nypaver gives you some brief background on her running form journey, as well as what to do yourself if you’re feeling like you can’t get the answers you’re looking for.
“A few years ago, I was having some difficulty with my running form and getting things to feel good. It’s always been a bit of a journey, and I’ve also dealt with my fair share of injuries. This was a little different. I felt like I had the ability to produce good running form, but something wasn’t clicking. This wasn’t me trying to “run through an injury.” But rather, I was trying to optimize my running form for efficiency and effectiveness. I made the decision to see an amazing PT, Tim, in Boulder who would go on to help me on my running form journey.
To cut to the chase, my left knee had a habit of reaching for the stars compared to its more reserved counterpart. Cue the confusion: do I tinker with my arm swing, lower the lift on one leg, or summon the other to new heights? Tim and I explored it all, leading to a three-mile journey of discovery on the treadmill during physical therapy.
What worked wonders was Tim’s idea to use a band attached to the treadmill, ensuring both legs came to the same height. The immediate change was visible, albeit a bit awkward at first. Tim listened to my feet hitting the treadmill and noticed that raising my right leg higher resulted in a softer landing for my left foot.
Why does this matter? Well, it turns out my left Achilles has been voicing its concerns for over eight years. Tim couldn’t confirm it as the sole culprit, but he did acknowledge that my running form likely contributed to the chronic Achilles pain.
Now, the real challenge begins—making this new form feel like second nature. Spoiler alert: it’s harder than it sounds. Changing cadence might be fairly straightforward, but convincing your body to adopt a new knee-raising routine felt a lot more daunting to me!
But here’s the thing: awkwardness can be the first step to improvement when changing running form. If it feels too familiar, you’re probably slipping back into old habits. So, embrace the awkwardness, take videos of your runs regularly, and track your progress. It’s a journey of body awareness, and it’s worth every awkward step.
I can’t predict the future, and neither can Tim, but I’m hopeful. If you’re in a similar boat—struggling with your form, battling chronic pain—keep asking questions and seeking different opinions. It’s been a game-changer for me.
A few years ago, I was told by a doctor to find a new sport because my Achilles looked “awful.” A second opinion saved me from major surgery, and I decided to go a different recovery and rehab route. The road to recovery is often winding, but don’t lose hope.
Finally, if you’re in the midst of trying to change and improve your running form,
remember to give yourself some grace. It’s a big task you’re putting on yourself! Maybe you have to skip a speed workout or lower your mileage. That is OK! Take it day-by-day and listen to your body. When you’re changing running form, I think it’s important to go with the flow because it’s going to feel awkward for a while and it can get to be mentally exhausting. You are trying to essentially re-condition your body to do something that it’s entirely not used to!”
“I finished your half marathon program, and I am already starting to plan how I can improve for next time. How should I proceed? Do I repeat the whole program right away if I want to improve our time, or can I start at a certain week?”
Great question! Here’s what Coach Sage has to say:
“To answer the question within the first 10 seconds: yes and no, mainly no. And it’s not just because I want you to visit our website and purchase another half marathon training plan. We offer different levels, so the intensity changes as your experience develops. Factors such as the time you can dedicate to training, your weekly mileage in miles or kilometers, and your speed—all play a role. Whether you’re a first-time half marathoner aiming to finish, targeting a sub-two-hour finish, or pushing for times like 1:40 or 1:30, you may opt for a more advanced or beginner plan accordingly.
Our goal is to see you progress. The key aspect of our training plans, as with all programs, whether online or guided by one of our experienced running coaches, is that your training unfolds within a predetermined timeframe. You might have a specific race in mind, such as an April marathon, an ultra marathon, or a 10K or 5K in the upcoming weeks. Consequently, you structure your training in blocks of 6, 8, 12, 16, 20, 24 weeks, or even extend it over several months and years.
When following a rigid plan, like a 16-week half marathon program from Higher Running, you adhere to a specific sequence of workouts. It’s a static framework that progressively builds your fitness to peak at a designated time. Altering or deviating from this formula introduces variables that can disrupt your progress. For instance, reflecting on my past experiences, achieving sub 30-minutes in the 10K in college, I adhered to a meticulously planned formula. I documented my training log, ensuring I followed a specific sequence of workouts, such as eight times a kilometer.
Continuing with my personal experience, after the eight times a kilometer and five times a mile, hitting 80 miles a week, I’d predict my time based on certain workouts. This predictive approach sometimes yielded the expected results, but the issue lies in its lack of adaptability. The training plans, that secret formula, is essentially a static construct. It might prove effective repeatedly, but life is inherently dynamic.
Our lives undergo changes; aging is inevitable. While maturity can bring about improvements in speed and strength, the chronological aspect might introduce challenges in recovery. Life’s various stressors—work, family obligations, sleep disruptions due to projects, diet changes, and engagement in other exercises—create a complex and unpredictable environment. Life rarely adheres to our plans.
Illnesses and injuries can further throw us off course, forcing us to deviate from a set and static training plan. The temptation to repeatedly return to the same plan is understandable, but the reality is that such rigidity loses effectiveness over time. I’m not urging you to purchase our advanced half marathon training plan because you’ve progressed; rather, I’m emphasizing the importance of recognizing and adapting to the dynamic nature of life. This flexibility is crucial for sustained progress as a runner.
You can indeed leverage the plans repeatedly and likely achieve considerable success. However, it’s advisable not to commence from week six, particularly after a significant peak race, especially in the realm of half marathons, marathons, or ultramarathons. Post such an event, recovery becomes imperative, and a system reset is essential. This concept aligns with what we term “periodization”—the strategic adjustment of training over time. The plans are crafted with this in mind; after peaking for a major race, there’s a need for recovery, followed by a phase of resetting and re-establishing the aerobic base.
Personally, I find it beneficial to take a substantial break after a long-distance race. For shorter races like a 10K or 5K, where you might have a more frequent racing season, the dynamics are different. While you wouldn’t reset entirely to the beginning of aerobic base building in the plan, you’ll eventually cycle back to it after a few months. Peak fitness can only be sustained for a finite period before the risk of burnout, loss of aerobic edge, and mental fatigue emerges, particularly if you’re over-racing.
Therefore, while you can recycle the plans, especially if you’re still within your goal time range, adaptability is crucial. If life circumstances change, if you become faster or have more time and energy for training, consider adjusting the aerobic base mileage. For instance, you might transition from 40 miles a week or 60 kilometers a week to 60 miles a week or 100 kilometers a week. Flexibility in adapting the plan to your evolving capabilities is key to long-term success and sustainability.
Looking ahead, if you’re considering a more advanced plan in the future, a crucial aspect is understanding how your training evolves over time. The key takeaway here is the concept of periodization. In an individual coaching scenario, say with one of our Higher Running coaches, the aim wouldn’t be to repeatedly run the same half marathon or marathon race. While some individuals persistently pursue a specific marathon time, such as cracking three hours to qualify for Boston, the optimal approach often involves running the marathon, achieving your goal like a 3:05, taking a rest break, resetting the system, and then transitioning to shorter distance races like 5Ks or 10Ks.
This shift initiates a season of speed development, potentially following our 5K/10K plan or a half marathon focus, spanning the next three to four months. Only later in the year would you return to marathon training. The essence lies in cycling your race distances. The same principle applies to ultramarathon runners. Instead of repeatedly engaging in 100-mile races, diversify your race distance, perhaps opting for a 50K or under 100K after a longer race.
Changing up your race distances and speed development necessitates different training plans. Merely following the same plan for the same distance race won’t yield consistent improvement or success. This diversity not only stimulates mental freshness but also introduces new stresses to which the body must adapt—a crucial aspect of training plans.
The sequence of workouts is vital, encouraging the body to overcome challenges, achieve super compensation, and ultimately become stronger and more efficient. For instance, improving your half marathon time can set the stage for breaking your marathon PR. Those who achieve a sub-3 hour marathon potential often build upon a foundation of a fast half marathon time, such as under 1:25 or 1:22.
The key is in extending endurance, changing training plans, and embracing the dynamic nature of your running journey.”
The strength routines of Killian Jornet, Keira D’Amato, Eliud Kipchoge, and Emma Coburn
The key takeaways you can apply to your own training
Read on for more!
Let’s dive in:
“Elite runners all have different strength routines, though a few share some key similarities. Sometimes I see an article come out on an elite runner and some runners want to completely change up what they’re doing because of one article. That’s why I felt it was important to write on this topic. You’ll see that sometimes one article or post doesn’t paint the full picture of what someone is doing and that different things can work well for different people.
I’ll be discussing three main types of strength training: weight training, core workouts, and plyometrics. Weight training involves exercises with any type of weight. When referring to core workouts, these primarily consist of bodyweight or resistance band exercises targeting the abs, low back, glutes, and hamstrings. Plyometrics, on the other hand, entail jumping or bounding exercises that necessitate muscles to exert a significant amount of force, thereby enhancing power. Let’s delve into each of these.
KILIAN JORNET’S TRAINING:
In the realm of training, there has been considerable discussion lately about Kilian Jornet’s training methods following his detailed article. He mentioned not engaging in traditional strength training. However, despite not incorporating gym workouts, he is actively involved in strength training. In a video posted in April this year, he showcased hillbounding, emphasizing that running up slopes with over a 20 percent incline demands considerable strength and cadence. This hillbounding session lasted for 15 minutes, constituting a robust strength workout.
It’s important to clarify that hillbounding falls under the category of plyometrics, representing a specific form of running strength work. Even more specialized are hill sprints, a practice he has previously documented. Kilian also underscores the significance of rehabilitation or strength work during injury periods. In a 2018 YouTube video during his recovery from a fibula break, he demonstrated various strength exercises, including calf raises, step ups, pull ups, push ups, and more. Despite the severity of his injury, it’s likely that if he experiences discomfort while running, he seeks expert advice and follows recommended rehab exercises.
Taking care of your body during injuries is crucial; your body works hard for you, so it’s essential not to neglect its needs. Climbing steep and technical terrain demands considerable strength. For those unfamiliar with technical mountain running, likening it to running on flat ground versus ascending stairs can provide insight. Running stairs requires more strength from your muscles, and Killian, engaged in frequent big mountain days, is naturally developing strength.
Two noteworthy points about Killian and mountain running are worth mentioning. Firstly, Killian possesses good biomechanics, facilitating strength development in the right areas. Individuals running mountains without optimal biomechanics are more prone to injuries, necessitating strength training to cope with the demands of mountain running. Secondly, Killian’s residence in the mountains allows him to run uphill and downhill at will. In contrast, an ultra runner in a flat city, accessing mountains only weekly, may benefit from incorporating strength training to ensure their body can endure the stresses of mountain races.
In essence, if you don’t reside in mountainous terrain but aspire to run races like UTMB, incorporating strength training is likely beneficial. Before proceeding, it’s crucial to highlight Killian’s point that excessive strength training can lead to fatigue. This holds true; if your primary goal is to become an exceptional runner, ensure that strength training complements your running rather than detracts from it.
KEIRA DE AMATO
Next up is Keira De Amato, who has a marathon PR of 2 hours 19 minutes and 12 seconds. Keira has a more traditional approach. She does some exercises with weights like squats, deadlifts, step ups.
Then she does body weight and resistance band core exercises like glute bridges, side planks, and leg lifts. On Keira’s Strava and in different articles, she mentioned targeting her glutes. She was having some hip and hamstring issues in 2021, and her physical therapist believed it was from her glutes not being strong enough to take on the load they’re supposed to.
What I couldn’t find out is the specifics of her weight training. I’m not sure if she’s using lighter weights and doing more reps, or if she’s lifting heavy and doing fewer reps. I also want to mention this quote from her: “I see an amazing physical therapist through VCU Health twice a week, but when I’m not with them, I found an amazing app called ‘Recover for Prehab’ and or ‘Rehab Routines’ to keep running pain free.” I’m noting this quote because seeing a physical therapist twice a week sounds like a lot to most people. However, when you’re asking a lot of your body, it’s important you’re giving your body the care it deserves. As a coach, it’s always hard for me to see someone run through pain and never ask for help. It’s kind of disrespectful to your body and goals, and can lead to a lot more issues down the road.
Lastly, Keira also does some Pilates. If you’ve never done Pilates, it’s a great way to promote good posture and build core strength and endurance for runners, and it can actually be quite challenging. Here’s a link to one of Keira’s Strava strength activities so you can get a better picture of her strength routine. I think her routine is simple enough that most people can find time for it and do the exercises from home if they wish.
ELIUD KIPCHOGE
Elliot Kipchoge, the (now former) Marathon world record holder, incorporates a multifaceted approach to his strength and mobility training. According to an Outside Magazine article from about two years ago, twice a week, Kipchoge and his training partners engage in a 60-minute session of strength and mobility exercises using yoga mats and resistance bands. This program specifically targets the posterior chain, focusing on the glutes, hamstrings, and core muscles. The routine includes glute abduction moves using resistant bands and body weight, bridges, planks, single-leg deadlifts, proprioception and balance exercises, and gentle stretching for completion. The overarching goal of these exercises, as stated by physiotherapist Mark Roig, is primarily injury prevention, with an emphasis on creating a basic balance in the body without causing excessive strain.
While the Outside article suggests that Kipchoge doesn’t lift weights, there are conflicting reports. Kipchoge posted pictures on Instagram on both November 27th and November 15th, 2019, showing himself using weights. In an Instagram post on December 15th, 2020, he mentioned that gym sessions form the foundation of his training cycle, strengthening muscles before putting them to the test through running. A video shows Kipchoge using light weights with high repetitions and using a step for consistent up-and-down movement. Moreover, in a 2019 video, Kipchoge mentioned engaging in two and a half-hour gym sessions three times per week during the initial phase of his marathon buildup. It is suggested that this intensity may be reduced later in the training cycle, potentially transitioning to the core routine outlined in the Outside article.
In these lengthy sessions, Kipchoge and his team run steps while carrying weights, proceed to the gym for more traditional weight exercises, incorporate aerobics, and conclude with flexibility exercises. This comprehensive training regimen underscores Kipchoge’s commitment to a holistic approach that combines strength, balance, and injury prevention to enhance his performance as a marathon runner.
EMMA COBURN
Emma Coburn, Olympic medalist and 10-time U.S. steeplechase champion, and the entire Boss Team (including Emma Bates), incorporate a comprehensive strength training regimen that encompasses core work, plyometrics, and heavy lifting. This team is known for lifting substantial weights, with some members deadlifting around twice their body weight using 70-pound dumbbells and performing pull-ups with a chain around their necks. This approach to heavy strength training is particularly noteworthy, as it involves lifting heavy weights with low repetitions.
The use of heavy lifting and plyometrics in the Boss team’s training is aimed at improving running economy by engaging more muscle fibers during running and enhancing the rate of force development, emphasizing explosive movements. Additionally, heavy lifting and plyometrics are recognized for their potential benefits in promoting muscle mass and bone density, especially as athletes age.
While some runners focus on strength training primarily for injury prevention, it appears that the Boss team employs heavy lifting to optimize performance. Although the gains from heavy lifting may be relatively small, even minor improvements can be crucial in races that are decided by seconds.
It would be intriguing to understand how the strength training routines of the Boss team evolve throughout the year and whether there are variations between the marathoners and track runners. Typically, strength training is emphasized during the off-season or base phase when speed work is limited. As the training progresses towards higher-intensity speed work or key races, adjustments are made to prioritize running performance and ensure that athletes are fresh when it matters most.
Considering the differences in weekly mileage between Emma Coburn and Emma Bates, with Coburn topping out at around 90 miles per week and Bates at 120 miles per week, there’s a question about whether their strength programs differ. While it might be theorized that Emma Coburn can handle more strength work due to running fewer miles, the actual relationship between training volume and strength program specifics remains uncertain and would be an interesting aspect to explore further.
HOW THIS APPLIES TO YOU:
It’s worth thinking about for your own training though. Here are the key points I want you to take away:
Running comes first. I’m all for strength training, but too much can sacrifice the quality of your runs and even lead to a decline in performance. Ensuring your core is strong is always going to be important for runners.
Then, make the most out of your strength training by ensuring you have good form and you’re engaging the right muscles. If you’re doing strength training with bad form, all you’re doing is ingraining bad movement patterns.
This is why our Higher Running Ultimate Running Course offers a whole strength and movement assessment where you can learn to assess your own movements. It also comes with short core and strength routines that will complement your running. Then consider if your strength routine needs to change throughout the year. The base phase might be about increasing strength, while the key training phases might be about maintaining strength and also about injury prevention.
Whenever you look at the training of elite athletes, it’s important to understand they have a big team around them to help keep them healthy. Running is often their main job, so they have more time to dedicate to both training and recovery. Additionally, all the information for this newsletter was from articles, videos, and social media posts. So, what are your takeaways from these Elite Runner Strength Routines? Are you considering adjusting your own strength routine? We hope this helps and we’ll see you next week!
Coach Sage Canaday here, and I’m excited to dive into an essential topic in our running: progression and improvement. Today, we’ll explore the key principles that can elevate your running game, regardless of your current level or aspirations:
Building the Foundation: The Aerobic Base
Whether you’re gearing up for a 5k or tackling ultramarathons, the cornerstone of success is what I call the aerobic base. This foundational element is universal and forms the backbone of your running prowess. I’ve already talked extensively on this topic before in previous newsletters, so we’re not going to focus too much on this topic in particular. However, I want to make sure it’s at least noted. But before we dive deeper, let’s address two non-negotiables: health and consistency.
Prerequisite #1: Health and Prerequisite #2: Consistency
Your journey begins with staying healthy. Injuries can derail even the most ambitious goals. Consistency, then, becomes the bedrock of your training. Now, let’s imagine the transformative power of gradually increasing your weekly mileage, even at an easy, conversational pace done at a low heart rate, typically under 70/75% max heart rate. This deliberate approach often leads to significant improvements. Generally, if you go from running 50k a week, or 30 miles a week, and over the course of several weeks or months, you are able to build up to 50 or 60 miles a week, 90 to 100k per week, it sets you up well for success.
Reflections from My Journey
Reflecting on my own path, I started running high mileage at a young age. However, the emphasis shifted to longevity. I had already been playing soccer a lot as a kid. And then, by the time I was in high school, I was already running 100 kilometers a week (60 miles per week). In college, I was running countless 100-mile weeks or 160k/week. However, that’s pretty extreme and following my own personal training could result in injury for others. My perspective has always been enjoying running for as long as possible and relishing the holistic benefits it brings, beyond just the competitive aspects. I want to be able to do this sport until I’m as old as possible, still move, remain healthy, and enjoy the sport.
The Pitfalls of Comparison and the Importance of Respect
A crucial piece of advice: avoid the comparison game. Injuries often stem from overuse or pushing too hard. Running demands respect. Rushing into things can lead to setbacks like stress fractures or tendonitis. If one starts to play the comparison game and doesn’t respect their own background and abilities, you can get injured. As I alluded to earlier, health should be your number one priority! Getting things like an overuse injury is unfortunately too common due to the demands of this sport. So if you rush into things, you start running your easy days too fast. When you increase your mileage before you’re ready, it can also result in injury. It could be things like a bone break, stress fracture, muscle strain, tendon strain, Achilles tendonitis, etc. Dealing with injuries sets you back and forces you to be inconsistent in your training – exactly what we don’t want.
Embracing a Learning Mindset
I’m not here as a know-it-all coach. Over 22 years of year-round running, I’ve made my fair share of mistakes. The running community continually teaches me that there’s always more to learn and that individual differences abound. The more I get involved in the sport, the more I realize that I don’t know very much about it, actually. And when you’re talking about #AnySurfaceAnyDistance, you’re talking about road marathons, mountain ultra trail running, and so many different varieties of styles of racing. There’s always something new to learn and always someone to learn from if you take a learning mindset approach.
Acknowledging Life’s Realities
Recognizing that not everyone has the luxury of optimal conditions is crucial. Life is unpredictable, and mental toughness often emerges from adversity, setting the stage for success in distance running. It’s not always happy times, as there’s a lot of pain involved, and I’ve been lucky with injury (knock on wood somewhere) or not getting too bad of overuse injuries. However, I have experienced overtraining, being low on iron, and not having good glute activation. Some people say that’s an excuse, but I’m trying to look at it scientifically and find out reasons why, and sometimes I don’t know why.
Celebrate Every Victory, Big or Small
As we navigate the complexities of this sport, let’s appreciate the progress, no matter how small, and find joy in the unexpected victories. Share your stories, connect with fellow runners, and remember that the journey is as important as the destination. You hope for the best, though, and you try to line up on the start line and give it your best shot. Overall, it’s very rewarding to progress!
Running comes first. I’m all for strength training, but too much can sacrifice the quality of your runs and even lead to a decline in performance. Ensuring your core is strong is always going to be important for runners.
Then, make the most out of your strength training by ensuring you have good form and you’re engaging the right muscles. If you’re doing strength training with bad form, all you’re doing is ingraining bad movement patterns.