One of the bigger areas of debate among runners and coaches is the tradeoff between quantity of miles (or kilometers, of course) and quality of miles. With the growth of the “run less, run better” and Crossfit approaches to training, there is a temptation to believe that you as a runner can perform your best by landing on the quality side of this argument in your training and cutting down your mileage to the “minimum necessary.” There are plenty of success stories claiming to prove that these approaches work.
It is, however, important to distinguish between what “can work” and what “works best”. Yes, you can improve your race results with a low quantity / high quality approach, particularly if you are a newer runner (and don’t run with so much intensity that you get injured), or a runner who has been away for awhile but has a good aerobic and athletic base. But these gains are going to be limited in scope and over time, as your returns on investment will begin to fade.
One error many runners make is in the management of their tune-up races. These training elements, when used properly, can be a powerful tool for providing physiological and psychological development, feedback on your progress, experience in managing pacing and other race-specific elements, and in dialing in your “A” race goal. However, they can also quickly derail your training if overused or scheduled and executed improperly.
There are a couple of more common mistakes in the management of tune-up races that you should watch out for (and it’s an area I work closely with Team Predawn Runner members in planning and avoiding).
A few months ago, I participated in a chat hosted by Run Your BQ’s founders Jason Fitzgerald and Matt Frazier, with the topic being how to become a predawn runner. While I be blunt in stating that the chat was nominally a waste of time (there were maybe six attendees, though I understand that it was archived on the site for future viewing), I did have one valuable takeaway from the session. The biggest barrier to predawn running for most athletes (besides the whole “getting up early” thing) seems to be not knowing what to eat before running.
This amazed me. My answer has always been pretty simple – “nothing.” Perhaps because I’ve always done it that way, not having food before I run has never been an issue for me. Not before the short recovery run, not before the tough tempo or repeat workout, and not before the 20-mile-plus long run.
It’s not often that I spontaneously buy a new type of running shoe. But that was the position I found myself in when I went with my wife to help her pick out some new shoes at the best shoe store in the area, Vertical Runner in Hudson, OH.
First, I think a bit of a lesson is in order – be careful in trusting the expertise of running shoe salespeople, especially when it’s not a running-focused store. My wife got her first shoes from someone who had been “trained by Brooks” on selecting shoes. While the young lady got one variable right (neutral running form), she missed a few other key ingredients. My wife spends most of her work day in high heels as a hospital administrator, and has never really run before. The Brooks Pure Cadence sounded good on paper, but the low drop and limited cushioning were a complete miss. Fortunately, the store took the shoes back after ~20 miles, so we decided to go to a better source for try #2 (note, I had intentionally removed myself from try #1, to let my wife find her own space in developing as a runner). Read the rest of Running Shoe Review: Pearl Izumi Project E:Motion Road N1 »
Many runners are in a relationship where they are the only one pursuing the sport. Obviously, partners in a relationship can have divergent interests, that either predate the relationship or developed over time. This is a good thing, as everyone needs their own “thing”, and their time to themselves. Plus, running is a hobby that consumes a lot of time, and it can be difficult to balance with other needs like childcare – though hopefully you are doing your fair share of more of the work and supporting your partner’s own hobbies.
However, given the great physical and mental health benefits of running, which you are hopefully humbly putting on display through your fitness and good demeanor, it’s probably far more likely that your significant other (for simplicity, let’s just assume it is a spouse, and more specifically a wife, since Mrs. Predawn Runner has just started running) will develop an interest in running than in, say, golf or poker (especially poker). Or perhaps she just wants to have something more in common, something to talk about, or another way to spend time together.
A few Team Predawn Runner members have asked for help with their form of late. I’ve also been asked to provide some thoughts on the running form of one of the kindergarten soccer players coach. My response? Maybe it’s a little early to worry about that…
Form is a tricky topic and in fact a bit of a “bunny hole”, particularly when coaching online. That’s partly because form is highly subjective and individual, and therefore “messing with it” can often be counterproductive. Since it is a common concern runners have, it’s worth sharing a few thoughts on a “form philosophy” that I’ve built over the years. Read the rest of Nine Helpful Tips on Your Running Form »