“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!
For today’s newsletter, Coach Sandi Nypaver dives into many of the things she considers when planning out someone’s base (first) phase of training as well as some of the first speed workouts to add in. Before the speed workouts get longer or faster paces are added, it’s important to make sure someone’s body is prepped to handle that, which is why she’s careful with how she gives and words workouts. We hope these tips help you get started off on the right foot as you work through your training goals!
“Today I’d like to dive into a topic that’s especially relevant for many of you right now: base phase training and the introduction of those crucial first weeks of speed workouts. As a coach, I consider several factors when guiding my athletes through this phase, so let’s explore the key points together.
Building Your Base 📈:
One of the cornerstones of base phase training is the gradual and safe increase in mileage. For some of you, maintaining a solid base during the offseason might mean minor mileage adjustments. However, if you’re starting from scratch, it’s essential to spend more time building that base.
After a few weeks of easy miles, some runners may be ready to add in speed workouts, while others should focus on building up their base before incorporating speed. It’s important to note that strides can be an excellent starting point for speed work, but they should be introduced cautiously, especially if you haven’t done any speed work in a while.
When introducing strides, I recommend starting with two to three sessions a week, spaced out to gauge your body’s response. Remember, it’s all about good form before speed, so ease into it.
Fartlek Workouts 😎:
In the initial stages, my philosophy often leans towards fartlek workouts. Fartleks are fantastic because they allow you to focus solely on form without worrying about specific paces. This is crucial to ensure that you’re not pushing your body too hard too soon.
For some runners, I start with short intervals and longer rests, like 10-15 times 30 seconds fast with 90 seconds easy or 10-12 times 1 minute fast with 1 minute easy. For others, I adapt the intervals and recovery based on their needs, considering factors like injury proneness and existing base mileage.
Honing in on Individual Needs 🤝:
I don’t believe in a one-size-fits-all approach. It’s important to tailor your training based on your unique circumstances. Factors such as your existing base, injury history, responsiveness to different types of workouts, and your target race should all play a role in your training plan.
Some runners benefit from shorter intervals for an early speed boost, while others may excel at longer tempos right from the start. The goal is to find what works best for you, considering your strengths and weaknesses as a runner.
Hill Work for Strength 🏔:
For many of my road and track runners, I often incorporate hill work in the early stages of training. Short hill intervals, such as 6 times 1 minute or 8 times 30 seconds, can be immensely beneficial. These workouts build strength, particularly in the glutes, which can later be transferred to flat terrain for increased speed.
Variety and Avoiding Overtraining ❌:
The key during the base phase is to introduce a variety of workouts gradually. Mixing in strides, fartleks, and hill repeats can help prevent overtraining and keep your training engaging. Pay close attention to how your body responds and adjust your schedule accordingly.
Critical Velocity Workouts 💨:
Critical velocity workouts are another tool in your training arsenal. They can boost speed quickly but should be approached with caution. Like fartleks, they break up the monotony of long runs, allowing you to reset and maintain good form.
Spacing Your Workouts:
Remember to give your body ample time to recover during the base phase. I typically recommend two to three days of recovery between workouts, especially when simultaneously building mileage and incorporating speed workouts.
Easy Runs 😌:
Finally, I can’t stress this enough: take your easy runs easy. Even when you’re trying to add in speed workouts to your training routine, it’s extremely important to have easy runs in your plan. Don’t obsess over your pace; instead, focus on maintaining good form. This time of year is perfect for working on the finer details that will keep you strong and injury-free in the long run.
In closing, base phase training and introducing speed workouts can be complex, but it’s a journey worth embarking on. Experiment, trust yourself, and consider your unique circumstances when crafting your training plan. As the saying goes, good form before speed, and remember that variety is your ally. Happy running!
For today’s newsletter, Coach Sage Canaday discusses how to move from running 5 kilometers to tackling a half marathon.
We’ll talk about these workouts and share examples of his top three picks. If you’re planning to make the jump to a half marathon, we’ve got some effective training tips that can help you improve your speed, endurance, and stamina. So, let’s get right into it! Coach Sage’s top three workouts for those going from 5K to half marathon:
Workout #1: The Tempo RunIf you’re moving from a 5K to a half marathon, a great workout to try is called a “tempo run.” A good starting point is a 20-minute tempo run. Here’s how to do it: 1. Warm-up: Begin with an easy jog or a brisk walk for 5 to 10 minutes. You can also do some light stretching during this time to get your body ready. 2. The 20-Minute Tempo Run: Now, start your 20-minute run. You should aim to put in about 80 to 85 percent of your maximum effort. If you have a heart rate monitor, this would be roughly 85 to 88 percent of your maximum heart rate. It should feel like a solid, slightly uncomfortable effort – faster than your goal half marathon pace but steady. 3. Intensity: It’s an effort level where you can’t easily have a conversation with someone because you might be breathing too hard. However, you can still keep going and stay motivated, maybe with your favorite music to keep you going. You’ll feel fatigue building up, but remember, it’s not an all-out, super strenuous workout.This tempo run helps improve your stamina and pace, preparing you for the half marathon.
Workout #2: Hill TrainingIf you’re looking to add some variety to your training, hill workouts are an excellent choice. You don’t need to run up a steep mountain, but you can simulate it by adjusting the incline on a treadmill or by doing short, high-intensity hill repeats. Here’s how to go about it safely: 1. Caution: Be cautious when incorporating hill workouts into your routine. It’s not something you should do more than once a week to avoid overstraining your muscles. 2. Start Gradually: Begin with short intervals of 20 or 30 seconds at a fast pace, much harder than your usual 5K intensity. Choose a hill with a gradient of around 5 percent to start with. Starting too steep can lead to calf muscle strain, so take it easy at first. 3. Recovery: After each hill sprint, give yourself a couple of minutes to rest. Walk back down the hill or jog at an easy pace to recover before the next repetition. 4. Progression: As you become more comfortable with the workout, you can increase the duration of your hill repeats. Aim for one-minute intervals and repeat this cycle six, eight, or even ten times. Hill training is a fantastic way to build strength and improve your overall fitness. Just remember to start slowly and gradually increase the intensity to get the most out of this effective workout.
Workout #3: The Long RunThe third workout that can significantly boost your stamina and endurance is the long run. You don’t have to run the entire half marathon distance in one go, especially if your weekly mileage is lower. Instead, you can incorporate a longer run into your routine once a week. Here’s how it works: 1. Duration Over Distance: The focus here is on spending a longer time on your feet rather than covering a specific distance. It’s a great opportunity to enjoy your favorite music and explore new trails if you like. 2. Pacing: This run should be at a comfortable, conversational pace. You’re not racing; you’re extending the duration of your run. 3. Weekly Percentage: Depending on your total weekly mileage, this long run can account for around 20 to 30 percent of your weekly volume. It’s like condensing a significant portion of your weekly mileage into a single day. 4. Benefits: Long runs are fantastic for building cardiovascular endurance and preparing you mentally for the challenge of a half marathon. Remember, you don’t need to do more than two of these special workouts in a week. Most of your training days should be at a conversational pace, where you can relax and focus on maintaining good running form.
It’s not about pushing yourself to the limit every day. Enjoy the journey, and make sure to include easy days in your routine. Whether you’re running under the sun on beautiful days or hitting the gym on less favorable days, staying active and motivated is the key to your fitness journey.
In the world of running, every athlete is a unique puzzle, each piece shaped by factors like genetics, training background, and personal quirks. But if you take a closer look at the best runners out there, you’ll notice something interesting: they all have a few things in common.
Two of the biggies are hip extension and thoracic mobility. These might sound fancy, but they’re basically about how your hips move and how your upper back twists while running. So, in this newsletter, Coach Sandi Nypaver is going to briefly break down why these things matter and how they can make any runner, from newbie to pro, better at their game:
Tip #1 – Hip Extension: The Hallmark of Elite Runners ️ If you’ve ever wondered what makes elite runners stand out, it’s their remarkable hip extension. This isn’t just about having mobile hip flexors; it’s also about having strong glutes. Hip flexors and glutes work in tandem, and powerful glutes are essential for achieving optimal hip extension. If your hip flexors are overly tight, they can hinder your glute strength, ultimately affecting your running form. If you find yourself feeling quad-dominant while running, it’s a sign that you may need to work on your hip extension. Focus on exercises that strengthen your glutes and stretches to improve hip flexor flexibility. Remember, proper hip extension can prevent lower back pain and keep your running mechanics on point.
Tip #2 – Thoracic Mobility: The Missing Piece Another element that often goes unnoticed but is crucial for top-notch running form is thoracic mobility. When your hips extend backward, your shoulders should counterbalance by extending in the opposite direction. If you lack mobility in your thoracic spine, your body might compensate by excessive movement in your lower back or hips, leading to inefficiencies and potential injuries.
To enhance thoracic mobility, incorporate exercises that target your upper back and shoulder areas. This will help you achieve a smoother and more balanced running form, reducing the risk of overloading other parts of your body. Remember, running form is not a one-size-fits-all concept. It’s about finding what works best for you while incorporating key principles. So, whether you’re looking to break personal records or simply enjoy your runs more, focusing on your running form could be a game-changer.
Until next time, keep running, keep improving, and we’ll be back in your inbox next week! **If you’re still struggling to figure out what “good” running form is, we hear you! That’s why we created our Higher Running Ultimate Running Course. Among many things, we teach you how to refine your running that works for you, but also incorporates tried-and-true running form techniques that’s used by the pros.
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.
