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.)
“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.”
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!
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.
Welcome to our latest newsletter, where we delve into the world of trail running with a focus on perfecting your uphill and downhill form. Today, Coach Sandi Nypaver will be sharing her advice on how to optimize your technique for the best trail running experience running.
It’s a shorter one today, which may be the case for the remainder of the summer as we’re also out and about enjoying some amazing mountain adventures. We hope the advice is just as good as our longer ones. 😎
Uphill Running: Small Steps for Optimal Performance 📈
One of the most common mistakes in uphill trail running is taking big, powerful steps. Sandi emphasizes the importance of taking small steps and maintaining straight alignment, which not only helps with breathing but also prevents quick exhaustion. By keeping your back straight and your neck aligned, you ensure optimal airflow, even on technical trails. Remember, a few feet ahead is a better gaze point than looking down at the ground.
Efficiency on Steep Inclines: The Power Hike 🥾
When tackling extremely steep hills or feeling fatigued during an ultra marathon, I recommend the power hike as an efficient alternative. With this technique, you maintain a forward lean, take quick steps, and push down on your thighs with your hands. This motion allows you to conserve energy and tackle the uphill with confidence.
Downhill Running: Mastering Control and Technique ⚡️
Downhill running can be a rewarding and exhilarating experience, but it’s essential to do it correctly to avoid injuries. I advise landing on your midfoot or lightly on your heel while maintaining a neutral or slightly forward-leaning position. By taking smaller steps, you can easily regain control and reduce the stress on your knees and quads.
What Not to Do: Learning from Mistakes ❌
Leaning far back, landing on heels, and overstriding can lead to unnecessary stress on your body and diminish your overall performance. By analyzing your own form and avoiding these mistakes, you can enhance your downhill running experience.
We hope you found these tips on uphill and downhill trail running form beneficial. By incorporating her advice into your trail running routine, you can improve your performance, increase efficiency, and reduce the risk of injury.
