Whether you are brand new to running or an experienced runner, the “5 simple tips” below can help you get the most out of your training. Having learned a lot of lessons throughout my 14 year journey with running, I wanted to share some things that I have picked up along the way. The goal of this article is to give a few straightforward pieces of advice that can easily be applied to your running.
Gradually Build Your Mileage
- The general rule of thumb is to build your mileage by 10% each week. If you try and do too many miles too quickly you will likely experience burnout or end up with an injury. In order to avoid these you should focus on a gradual build of your mileage and keep your long run around 20% of your weekly mileage. If you stick to these rules you can safely build your mileage week by week.
Consistency
- Sticking to your training every day, other than scheduled/needed rest days, is one of the most important components of running. Running is a long term investment that requires a lot of hard work and dedication. You will not get overnight results but that is part of what makes running so great. You truly get out of the sport what you put into it!
Easy Days Easy
- Keeping your recovery runs at the right effort/pace so that you can maximize your training. If you are running too hard on easy days it will take away from your workout days and long run. In order to perform your best The easy day execution is just as important as hitting your hard days!
Doing the “Little Things”
- The “Little Things” can include a number of aspects, but to me it mainly means focusing on your recovery and listening to your body (Check out my episode, “Doing Small Things for Big Results“, on the Endurance Minded Podcast for more on this topic). Doing everything from pre-run activation to foam rolling and stretching can make a big difference in how your body feels and how well you can perform. Along with those, you should focus on hydration and nutrition. Your body needs the proper fuel in order to stay healthy and continue to run day after day. Sometimes it can feel monotonous to do some of these things but they are just as important, if not more so, than running.
Strength Training
- Being a runner means that you are an athlete first and foremost. All athletes do some form of strength training. It is important to incorporate in 2-3 strength training sessions a week. This will help you become stronger as well as stay injury free. You can focus on strengthening your weaknesses and doing exercises that are geared towards your weak areas (i.e. Hamstrings, Glutes, and Core)
All of the tips in this article are geared towards maximizing your training and avoiding injury. Running is a long-term investment, but implementing these into your running can make a huge difference in a short amount of time.
Sid Vaughn is a professional distance runner for the HOKA NAZ Elite Team based in Flagstaff, AZ, as well as a running coach for TEC where he specialized in working with athletes on both the track and road in all distances. He uses his experience as a professional athlete to guide athletes of all abilities towards their full potential. To schedule a free introductory call with Sid click HERE.
