Run Like a Kid: How to Become a Better Runner in 30 Days Series

#21 Run Like a Kid

SNAPSHOT

"Young people think outside the box, because they don't know there is a box. Their minds haven't been programmed to say no that's not possible." George Lucas

DIGGING DEEPER

The opportunity to raise four children that are drastically different in personality and interests has taught me so much about people and the world around us. To see these personalities grow up from day one to now almost 17 (son has made that almost point very clear), has grown me as a runner and person. With freedom children/teens observe and dare for rewards.

FREEDOM

Many children display freedom and independence from societal norms.

Watch children run. Often, they run fast as if they will never run out of energy. Children understand tangents. Instead of making wide turns or going with the racing crowd, they may take the shortest route possible. They understand how to train: using sprints, intervals, and rest at just the right points within the run. We could do well playing with running (fartlek workout) as they do.

OBSERVE

Children look around while they run, noticing the world around them. There is abundance and wonder surrounding us. Have you stopped to stare at a sunrise, lately? Do you see figures/shapes in the clouds? Do you wonder and ask questions?

DARING

On Sunday as I watched swimmers from age 6-18 power through water (a liquid wall) with limited air, I marvel at their courage and drive. You too are courageous and daring when you toe the start line of a new race. You too can believe in accomplishing the difficult.

REWARDS

Children love rewards. As a lover of games, children are quick to participate because of the chance to be the winner. Rarely do you get children’s interest without declaring what is at the end of the road, the purpose of the journey, the reward. Have you designed your running routes to involve rewards and locations of interest?

Does your box have windows and doors?

Do you, as a runner, live within others’ expectations?

What unnecessary boundaries within your training and racing have you set? Can you explore new training theories? What race have you ruled out that you need to find courage to attempt?

• Consider a 10 day training week instead of 7 day.

• Consider less mileage or more mileage.

• Consider sprint workouts (not in cold air).

• Consider running without bio feedback (no watch).

• Consider racing in an open or masters track meet.

Dare to run like a kid!

SOLUTION

BE FREE, Run FREE

Read a favorite ADK Sports article of mine about KIDS AND RUNNING

Fatigue Tolerance: How to Become a Better Runner in 30 Days Series

#20 Fatigue Tolerance

SNAPSHOT

The entire purpose of running workouts is to develop fatigue tolerance.

DIGGING DEEPER

One of my favorite coaching podcasts is On Coaching with Magness and Marcus. Steve Magness and Jonathan Marcus are out of the box, push the boundaries, always learning coaches of elite and college runners. They started the podcast when they found themselves together discussing training and figured why not just turn on a microphone and let everyone else in on the conversation. A couple of years later they are on episode 87. I predict this most recent recording will be a listeners’ favorite, as it is already one of mine. So what I am going to share with you is totally from episode 87 with all credit given to them. I encourage you to listen to the entire over an hour recording and pick out more details and discoveries of your own.

Magness and Marcus Discuss:

There are five categories in which you can develop fatigue tolerance within a runner.

• Central Nervous system (Movement Control)

• Metabolic System (Cells’ Jobs)

• Muscular (Muscles)

• Energy (Carbs, Fat, and Protein Utilization)

• Emotional (Thoughts and Feelings)

The Important Equation

stress + rest = growth

(Peak Performance book)

• Without RECOVERY there is no improvement

• Number ONE method of recovery = sleep

• Remember, the recovery period is the source of improvement, not the activity

• It takes the central nerve system 2 weeks, most likely 28 days, depending on fitness to adapt or grow more tolerant to fatigue.

• Aerobic based training will have a 6 week delay in showing adaptation.

My Thoughts

I am fascinated by thinking of training within a new light (using the five categories listed above). Viewing training from a different direction can be very effective in identifying and understanding weaknesses (or strengths) within the training/recovery plans.

In 2013, I learned from my failure when I completed excellent training but matched it with poor recovery (mainly low sleep amounts). There are two parts to the equation, training and recovery, equaling adaption or growth. You must do both, train well and recover well.

It is very difficult to imagine and wait for training effects to show up 4-6 weeks later. AHHH! That is a long time within my quick results culture. However, it is true and I have seen it many times. I often say, 3 weeks. This will be easier or better in 3 weeks. If you keep a detailed log of your training you will be able to attribute the correct stimulus to the actual respondences since you will have many detailed recordings and not forgotten what you did 4-6 weeks earlier. Most of all ask yourself if you are a patient runner?

SOLUTION

A Runner’s Goal:

HIGHER FATIGUE TOLERANCE

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Runner's Strength Workout: How to Become a Better Runner in 30 Days Series

#19 Runner’s Strength Workout

SNAPSHOT

Keep it simple, inserting strength training into your running routine or route.

DIGGING DEEPER

I have a lot of thoughts about strength training for runners, most likely because I have gathered many other coaches’ perspectives throughout the years. Then there is my own experiences that weigh into the topic. I haven’t written extensively about strength training for runners because there really are so many ways to become stronger. However, in this blog post, I will give you my today answer.

A new training friend asked me this morning what I do for strengthening as a runner. My reply was individualized for my body and offered a few ideas geared more for her body type.

How I Approach

Strength Training

For many years I effectively used Pilates as my main source of strength training. With Nordic skiing this winter season, I have leaned on the strength and balance training that comes with the sport instead of Pilates. However, just Pilates or skiing is not enough training. I use very simple body weight or simple med ball exercises to tone and power up my muscles. I add in these movements to my post-run routine. When the weather is nice, I have been caught by my neighbor jump roping, lunging, and throwing a medicine ball onto the driveway or garage wall. On winter wonderland days, I use the tough mat inside my front door to do squats, lunges and jumping before I take off my running shoes. When I stretch, I throw in some push-ups and planks. These strengthening exercises fit within my running routines and take little time.

A suggestion for my friend who feels that she doesn’t gain muscle well was to use terrain to improve her running strength. Several (4-8) short steep hills repeats about 10 seconds long and with several minutes rest between can build her leg power. Adding rolling hill terrain to a regular run can really bolster strength endurance, working the uphills and relaxing the body on the downhills.

I have had success in performing a simply designed ten minute or less plyometric workout (think jumping movements) twice a week. The key is to stop or rest just before fatigue sets in. It is more important to have quality form versus quantity of reps. Also, I find plyometrics to be more appropriate for intermediate to advanced runners and those under age 40.

Most of all notice opportunities to strengthen your body throughout the day. You don’t need to sweat to gain strength.

• Push Ups every time you stretch

• 10 squats before bed

• Lunges in the parking lot on your way to your car (or in your house hallway, if you are afraid of people knowing you have strong muscles)

• Heel Rises on your front step before going in your front door

• 10 Quick High jumps to reach the wall above your front door (inside)

• Stairs every possible chance (flex the glute as you step up)

• Pull up bar mounted in a doorway (guests think this is so fun)

• 20 Kettleball swings after work

• Trail running once a week

• Cross-training once/twice a week

• Yard Work often

DO NOT DO

TOO MUCH TOO SOON - first time, 1/2 what you think you can do; second time, 3/4 what you think you can do; third time, full workout

RECORDS - 100 lunges may sound awesome until you pull your hamstring running the next day and are injured for a year (learned from a painful past experience)

1 HOUR Training Sessions - Unless you are a weight lifter or a professional athlete, you don’t need more than 20 quality minutes of strength training in one session

HURT YOURSELF WITH BAD FORM - Get expert advice when lifting free weights, seriously!

SOLUTION

Want to be a stronger runner? Start with keeping it simple and insert strengthening movements into your normal day.

Read a previous post - Quick Strength For Runners Book Review

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Minnesota Play: How to Become a Better Runner in 30 Days

#18 Minnesota Play & Sub Zero Update

SNAPSHOT

The Polar Vortex only happens once a generation and Minnesotans know how to wait it out and then get right back into weekend play.

DIGGING DEEPER

It is all over the TV, newspaper, and news feeds, the Polar Vortex’s crazy temperatures and wind chills. This past month I have been studying World Geography and been more aware of the Polar freezing temperatures. Having those temps in Minnesota has been a surprise to me. I can imagine North Dakota having low wind chills, but Minnesota shouldn’t get that cold. A New York friend commented that it was time for me to move back to NY. You have had good snow lately but there is much to miss in Minnesota, as there is in New York also (Adirondack Mountains!).

I guess the novelty has kept my spirits high. It also helped that our FIRST, yes first, real snowfall of the season came on Sunday night, 3 days ago. A good friend, native Minnesotan, says this is just a crazy odd winter.

The four days off school, the first being a teachers workshop and rest from the cold weather, has added to the adventure. The first day I squished a YMCA membership sign up errand in between swim practice drop off and pick up. The thought of four children/teens and me stuck in a house for days without not a chance of activity was the driving force to explore our local Y.

How truly glad I am for the role of the YMCA in local communities. Our daily adventures there this week have kept this mom/runner sane and the kids super happy! Normally when I can’t run because of weather or bad roads, I can ski instead. But when even skiing is not an option, I either have to run steps in my house or find a way to be active somewhere else. And since the kids would not last long running steps and with the school buildings all closed, this active family needed the Y for this Polar Vortex.

I remember my first Y membership in Moline, IL. It was just after my second child’s birth and I saw a TV commercial. Even though my husband and I had so little money (and I mean so very little money), it became a priority for me. It was my first time to be working out since with my college running team. I quickly found the classes to release my emotional and mental strain of being a new mom. It saved me, as a mom, day after day.

And so when we move to Horseheads, NY, I quickly connected with the local Y and got way into a true kickboxing class. If the teacher had eaten a generous meal the night before, we were in for a very difficult workout. But I love challenges, so I would give my absolute all. It also was a time in my life that I had strains at home and the act of hitting something without hurting anyone helped for me to work through my frustrations and leave the class ready to be kinder.

The next Y came with our move to Niskayuna, NY (Albany area). The nearest, most family-friendly Y was in Clifton Park and it became our new home away from home. For 8 years I stepped through the entrance doors three times a day with participation in running groups, kid’s classes/swim team, and coaching in the evenings.

An image that can be found on the SSYMCA walls

Yet life still made its next twist and turn and landed us in Minnesota. For a year and a half, the family and I spent our active time within nature throughout our community, running outdoors on trails, kayaking, swimming, nature walking, boating, sledding, ice skating, and Nordic skiing. Well, until like I said before, the Polar Vortex sent us into the welcoming arms of our local Y. And so the story of the Y’s impact in our life will continue. I huge thanks to all those that keep the core of our community growing, active, and together through working at our local YMCAs.

Brrr…

Another thanks to our furnace. It is not a person or group of people but I am sure thankful that it has not given up on the demand of keeping us warm and safe. With wind chills in the -50s at night and the actual temps during the days (with the sun shining) at -30 degrees, I feared the loss of heat in our home. These days have shown me the value of a comfortable and safe home to dwell in and come home to.

And Minnesotans are certainly good at hunkering down, being patient, and entertaining themselves (incredible talent in crafting and woodworking, often displayed at craft fairs and farmer’s markets throughout the year) while they wait for the fierce cold to move on. You must know too that Minnesota in the summer can reach 100 degrees and with very high humidity.

These Minnesotans are flexible and find ways to enjoy all the normal Minnesota temps and outdoor activities. I find it funny that it is NORMAL to leave your boat, camper, snowmobile, ice house, and regular trailer parked throughout your yard. Minnesotans love the outdoors and love to play. Friday afternoons everyone leaves town to go north to play, winter or summer. And don’t you dare plan anything on the fishing opener weekend or hunting season, everyone will be gone with plans to play with family.

SOLUTION

Minnesotans haven’t complained about the Polar Vortex, just made funny jokes and found ways to wait out the frigid temperatures. Thanks Minnesota, for your kind and patient culture.

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Runner's Motivation: How to Become a Better Runner in 30 Days

#17 Runner’s Motivation

SNAPSHOT

Often we think motivation has to build independently from within, but sometimes motivation rises because of your surroundings.

Image in the McFarland USA movie

DIGGING DEEPER

You have motivated me.

Thinking about my readers, writing about running, reading about running/runners, and meeting new training partners has shot my motivation level sky high for the last two weeks.

It is a pretty obvious secret or tactic to becoming a better runner, surround yourself with running. Not just in one way but in many ways.

For example just joining a gym doesn’t keep your motivation high, the community, new training classes, and influences all together help you to achieve.

surround yourself

with running by

Meet with Runners (while running and not running)

Read/audiobook about a Favorite Runner (Recent Favorite Let Your Mind Run by Deena Kastor)

Join Local Running Group’s Facebook Page and set the notifications to be delivered to your email/phone

Use the Final Surge Platform and receive daily emails/texts of your planned workouts

Follow another Runner on Instagram (Mamaruns365, Deena8050, SteveMagness)

Read your local Running Club’s Publications

Listen to Podcasts about Running

Plan race trips with other runners (Day relay races like the Seneca 7)

Watch Movies about Running (McFarland USA)

Comment below with your favorite way to stir up desire to run

Pick your favorite ways to fill extra minutes with running and by the time the day ends, I bet you will have gotten at least a mile in and with a smile!

SOLUTION

Together we grow and accomplish!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.