3 running pitfalls and how to learn from them

What you take away from tough days, when nothing seemed to go right, can set you up for future success.

by Jessica Migala

Getty Images

Most of the time running is a joy, but you can’t really expect every outing to go to plan. Maybe it’s pouring down, or you feel tired, or you have to dart inside every toilet you see, or that chafing is really becoming an issue… The problems may make you feel miserable in the moment, but they can help you in the long run (pun intended). ‘Dealing with different conditions and circumstances in your run can train you to be a smarter and more prepared runner,’ says Janet Hamilton, running coach at RunningStrong.com. No matter what the day throws at you, here’s how to get through it and learn from the experience.

1/ Bad weather

Runners are generally more weatherproof than most other people. That said, if there’s a biblical deluge or the wind is overturning cars as you're lacing up for your usual 10-miler, you have two choices: power on through or reschedule your run. The key is knowing the difference between simply unfavourable conditions and those that are so bad that venturing outside would be at best, pointless, and worst, downright reckless.
Survive it: If going outside is dangerous – ferocious winds, lightning, extreme heat or cold – postpone the run or head for a treadmill. If it’s
rainy or blustery and you’re training for an event, run as planned. ‘It can help prepare you for how to adjust your pace or what to wear on race day,’ says Hamilton. For example, a visor keeps rain out of your eyes, while bodyhugging clothes reduce drag on windy days and the chance of chafing on wet ones.
Learn from it: If your long run is set for Sunday, check the weather on Friday, says exercise physiologist and triathlon coach Krista Schultz. You can move the long run to Saturday to avoid the worst weather – just remember to schedule an easy or rest day between every hard or long effort.

2/ Gut problems

You and your running mates have probably swapped tales of mid-run porta-bog dashes caused by nausea or runner’s trots. In fact, research shows up to 50 per cent of endurance athletes have suffered from stomach woes.
Survive it: A sloshing stomach often starts with dehydration or an electrolyte imbalance. Take a walk break and have some sports drink or water, says Hamilton. As for the trots, find a bathroom ASAP. If you can continue the run in either scenario, that’s good practice for coping with GI issues that may occur mid-race. But if you’re dry-heaving, vomiting or making nature call after nature call, it’s time to call it a day.
Learn from it: You may need to drink more or take in more electrolytes. ‘I’ve had a few athletes take electrolyte tablets before their runs, and some say it helps prevent trots,’ says Hamilton. Also, take stock of anything new or different you ate in the previous 48 hours (not just the night or morning before) and skip the potential offenders next time.

3/ Heavy legs

If you've been building your mileage or doing more hard workouts, you’ll probably suffer from leaden legs at some point as your body works to adapt. Even with steady volume and intensity, an off day is still possible.
Survive it: Rethink your route: a loop of a few miles instead of a long out-and-back will keep you from being stranded. Then, slow your pace for a few minutes, walking if need be, before picking it up again. Still bad? Take a gel and a few sips of water – your body will absorb the carbs in just minutes, so you should feel better quickly. If you see no improvement after 15 minutes, pack it in or you may risk injury. If you’re training for a race or don’t want to skip the run, try again the next day.
Learn from it: Determine why you felt so bad, says Hamilton. Stress, lack of sleep, poor nutrition, a developing illness or dehydration will all play into how you feel. If you can’t figure it out and you continue having off days, see your doctor to rule out medical conditions such as anaemia or thyroid problems.

7 ways to boost your running mojo

Get-going tips for those times when your motivation takes a dive.
1/ Change your way
Even doing a familiar route in reverse can make a run more interesting. Or try a new park if you already know your usual route backwards.
2/ Change your pace
Add short bursts of speed to a run. Pick a landmark and run at a comfortably hard pace to reach it. Jog to catch your breath, then repeat.
3/ Change your mind
Make a deal with yourself to run for just five minutes. Once you’re out the door, you’ll probably want to continue. If not, maybe you do need a rest day.
4/ Schedule it
Instead of ‘long-run Sunday’, plan specifically: ‘breakfast, run, Sunday lunch, nap, …’ Work out how to fit your miles into your day and check them off like a to-do list.
5/ Treat yourself
A bacon sarnie sounds good, right? Or a box set? With something enjoyable, yummy or relaxing waiting for you, you’ll get out the door faster.
6/ Grab a buddy
Arrange to meet a running friend, or a few of them, at a set time. It’s harder to skip a run if you know someone is waiting for you.
7/ Take a test
Races are not cancelled because the heavens have opened, so use damp long runs to test gear for wet-weather comfort (it’ll give your resolve a workout, too).


www.govirtualrunner.co.uk

10 best winter fitness workouts

Time-efficient, interval-based winter fitness workouts to keep you fast even when running less.

As we near the end of the year, shorter, colder days and the approach of the festive season can combine to put pressure on your running schedule and even sap motivation. The result is that we generally tend to run less during the last few weeks of the year, before starting up again with fresh impetus in January. ‘That’s a shame, because investing just a little time in exercise can reap big rewards,’ says running coach Jeff Galloway.
The workouts here, aimed at runners from beginners up to advanced and varying in duration from 20 minutes to over an hour, are designed to keep your fitness ticking over when training time is limited. They generally involve varying bursts of faster running, so you are keeping some speed in your legs, even though your overall weekly training time might be reduced. ‘These sessions will help offset stress and provide the consistency that makes it easier to resume your regular training after the holidays,’ says Galloway. Try doing them once a week to start next year primed and ready to go. Since you’ll be running in colder conditions, make sure you’re thoroughly warmed up before a session, and think effort, rather than pace.

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1/ Surge sets

Level: Intermediate/advanced

Why do it: Brief pace pickups keep speed in your legs without overloading you.
How to do it: Warm up for 10 minutes, then do pickups (short intervals at a faster pace): 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, then 4 x 15 seconds. Run the 90-second surges at 10K race pace. With the later pickups, go a little faster until you’re running the final set at mile race pace. Recover between each pickup with a jog of the same duration. Feel free to adjust your pace on the go.

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2/ 30-20-10

Level: All

Why do it: Maintains fitness and speed in a 30-minute workout. Alternating periods of all-out running with blocks of standing recovery causes big swings 
in heat production 
in the body – this workout reduces that with continual shifts between easy, steady and hard running.
HOW TO DO IT: After warming up for 10 minutes, jog for 30 seconds, run steadily for 20 seconds, then fast for 10 seconds. Repeat the whole 60-second sequence five times, then
 take a two-minute recovery jog.
 Repeat the set
 three or four times.

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3/ 5-4-3-2-1

Level: All

Why do it: Stay
 fit in the off-season with this fartlek-style countdown.
How to do it: Jog at a steady pace for 20 minutes, then run pickups of five, four, three, two and one minute(s), each followed by a recovery jog of the same duration. Jog for 20 minutes at a steady pace to finish the session. There’s no pressure to hit certain times, but spending a total of 15 minutes at a swift pace midrun will help maintain your fitness during the colder months, 
as well as your ability to focus
 on your speed.

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4/ Even Steven

Level: Advanced

Why do it: Covers bases from endurance to speed in a single session, and improves effort awareness.
How to do it: This workout is about effort rather than pace, so don’t rely on your GPS. Warm up, then do the following, in order: run for 10 minutes at marathon effort; jog for two minutes; run for eight minutes at half-marathon effort; jog for four minutes; run for six minutes at 10K effort; jog for six minutes; run for four minutes at 5K effort; jog for eight minutes; run for two minutes at slightly faster than 5K effort; jog for 10 minutes to cool down.

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5/ Easy plus three

Level: Intermediate/advanced

Why do it: This workout preserves your endurance 
and strength, and 
is a good preparation for race-specific training sessions.
How to do it: Run most of an eight-to-10-mile route at a comfortable pace (if you are gasping for air, ease off a little), but crank up the speed by 45-60 seconds per mile with two miles to go (or three, if you think you can maintain the effort). This is also a good workout to do after a break following a long training cycle.

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6/ One off, one on

Level: Beginner/intermediate

Why do it: A good ‘bridge’ between winter downtime and
 more structured interval sessions.
How to do it: After a 10-minute warm-up, run one minute ‘on’ (at a faster pace) and one minute ‘off’ (an easy jog pace) for 20 minutes. Increase the speed of the ‘on’ sections so that by the end of the run you’re at 10K race effort. After two weeks, move up to two minutes on and two off. Keep adding to the duration of the intervals to up the challenge.

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7/ Indoor hills

Level: Advanced

Why do it: Strengthen your legs and core when the weather is too bad to train outdoors.
How to do it: Warm up for 10 minutes, then crank up the incline on a treadmill to 15 per cent (or whatever the machine’s maximum incline is). Do one minute at the hardest pace you can manage (a fast walking pace may be the most you can handle), then reduce the incline to zero and recover for one minute. Follow with two minutes at maximum incline 
and two minutes’ recovery, working up, minute by minute, to five minutes of each.

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8/ Playtime 100-strides fartlek

Level: Beginner

Why do it: Working short, faster intervals into training boosts new runners’ fitness and gets you used to varying your pace.
How to do it: Warm up with a 10-minute jog. Pick up the pace for 10 strides (counted on one leg), then run slowly for 10 strides. Run hard again for 20 strides, then recover with 20 strides. Keep working up in 10-stride increments until you hit 100 strides. Add to the challenge by going back down in 10-stride increments or by increasing the pace. Finish with a five-minute jog to cool down.

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9/ 20-minute refresher

Level: Beginner

Why do it: Maintain running fitness with this short, efficient workout from coach Jeff Galloway.
How to do it: On a straight out-and-back route, walk for one minute, then alternate 30 seconds’ walking with 30 seconds’ running for three minutes. For the next six minutes, run/walk using any ratio you want. At the 10-minute mark, turn around. For the next nine minutes, run/walk whatever ratio you’d like, but pick up the pace during the run portion. Cool down for one minute.

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10/ Fartlek 8s

Level: Intermediate/advanced

Why do it: Stay acquainted with running fast, but in short bursts. This is a good transitional workout to prepare your body for spring speedwork.
How to do it: Jog for 15 minutes at a steady pace, then do 8 x 2 minutes moderately hard (around 85 per cent effort), with one minute recovery. Take a five-minute slow jog break, then do 8 x 1 minute hard (90 per cent effort), with two minutes’ recovery. Cool down for five minutes.

Parkrun got the whole family running

How parkrun introduced a whole family to the joy of running

One runner launched his local parkrun and it wasn't long before his extended family followed suit.

by Sam Murphy, Lindsay Blair

Photography by Ben Knight

When Andy Fisher launched the Albert parkrun in Middlesbrough, eight years ago, the whole family was dragged along to help out. ‘We had 26 runners at the first event,’ says Andy, a keen runner, who stumbled upon parkrun while on a work trip to London. The Middlesbrough event soon became a weekly ritual for the extended family. Tracey Quinn, Andy’s sister-in-law, was there on day one to volunteer. ‘I never thought I’d end up actually running,’ says the 49-year-old. ‘But 5K seemed achievable. Initially my sister June and I would run a minute, walk a minute, but it went from there and we soon got the bug!’
It took Tracey’s niece, Louise (June’s daughter) a little longer to be convinced. ‘At first I and my two cousins Alice and Lily just didn't understand why anyone would want to put themselves through the pain,’ she laughs. It was her mum’s diagnosis with breast cancer in 2009 that led to Louise run. She took part in a Race for Life with her aunt and cousins to support June, who cheered them on from the sidelines.
Running also helped June regain her strength after the cancer treatment. ‘Going down to parkrun, even when I couldn’t run, raised my spirits and gave us a chance to spend time together as a family,’ she says.
The family’s running exploits have gone far beyond the 5K mark. ‘In 2012 I, mum, Tracey and Alice signed up for the Great North Run,’ says Louise. ‘It was on the date that would have been our late nanna’s birthday, so it felt just right. We trained together, which was brilliant.
It was very emotional when we crossed the finish line – the four of us broke down in a sobbing mess.’
Tracey has taken over from Andy as parkrun event director. ‘I just love the many friends I have met through running and parkrun,’ she says. ‘I’m a believer in completing, not competing, and I encourage runners of all abilities and ages.’ Even her 16-year-old daughter, Lily, has succumbed, completing her first half marathon in May this year.

This October, Tracey will clock up her seventh marathon, in York. And earlier this year she, Louise and June took on the London Marathon. ‘Mum was plagued by injuries and struggled with the longer runs in training, but we were the three musketeers and we were going to do this!’ says Louise. ‘Race morning was the most surreal morning of my life! There I was with my 58-year-old “marathon virgin” mum, about to run the world’s best marathon. We ran the whole way together and crossed the line holding hands, in tears. We found the rest of the family waiting with champagne and as we stood there I thought about how far we’d all come together. I can’t imagine our lives without running.’

The Trouble With The Treadmill

The treadmill is a tempting option when the cold weather begins to bite, but it shouldn’t completely replace your outdoor running

As the cold weather and longer nights set in, we all tend to hibernate a little.
Moving our training to indoor sessions on the treadmill is one of the easiest switches people frequently make.
Is this potentially a recipe for muscle imbalances and injuries? It’s certainly worth thinking of the implications of training exclusively on treadmills before you embark on a winter indoors.
When we run outside, the ground beneath us does not move; it provides a solid surface that opposes the forces placed upon it by the sole of your foot. Running outside, we use our hamstrings, glutes and lower back muscles to push off against the ground.
When we run on a treadmill, however, the ground underneath us moves freely away from the foot. The problem here is that when the foot has nothing to push against, it just flows away from the body effortlessly. The hamstrings, glutes and lower back are no longer required to produce large amounts of effort, so they activate far less.
“Why is that a problem?” I hear you ask.
Well, your glutes are one of the major stabilisers of your spine. If they are not firing, then you are creating a situation where your quads and hip flexors are doing all the work.
If you spend an entire winter indoors, then start moving outside in the spring, you have created a big risk factor for injury by over-recruiting your front muscle groups and under-recruiting your rear muscles.
I see a lot of hamstring tendon problems in March and April due to hamstrings suddenly being asked to switch from doing 10K indoors to 10K outdoors. Your cardiovascular system will cope, but your muscular system will not.

3 ways to avoid muscular imbalances

1. Train smart: do shorter sessions outdoors to avoid the worst of the bad weather
2. Cross-train: use bad weather as an excuse to go and work on your deficiencies (weak core, poor flexibility, etc)
3. Mix’n’match: try to limit your treadmill sessions to 50% of your total running time

8 ways to be a more positive runner

Approach a run with a positive outlook – you’ll improve your health and your performance.

by Diane Stopyra

Getty Images

We run to release the tension of a bad day. We run when we feel down and need a pick-me-up. We run to silence the inner critic who tells us we aren’t clever, talented or slim enough. And it works. Thanks to those wondrous morphine-like chemicals called endorphins, running is a surefire way to lift your mood when you feel stressed, sad or insecure. But if you use running only as a coping mechanism to escape negativity, you’re missing out.  ‘Exercise doesn’t just improve happiness; happiness can improve exercise performance,’ says Alfred Bove, professor emeritus of medicine at Temple University in Philadelphia, US. Sure, not every day can be rainbows and butterflies, but by making an effort to approach your workouts with a positive, upbeat attitude, you’ll run better than if you set out feeling dark. ‘We tend to think of being joyful as a personality trait, but it’s actually a skill you can acquire,’ says sociologist Dr Christine Carter, author of The Sweet Spot: How to Find Your Groove at Home and Work (Ballantine Books). Here’s how to set yourself up for a good run.
Eat well
You’re used to thinking of food as muscle fuel. But good nutrition is also important for feeding your brain, says Dr Drew Ramsey, assistant clinical professor of psychiatry at Columbia University in New York City and co-author of The Happiness Diet (Rodale). ‘It’s impossible to feel positive in a sustained way if you’re low on nutrients such as magnesium, omega-3 fatty acids, vitamin B12, iron and vitamin D.’ Mood-boosting foods include kale, oysters, mussels, pumpkin seeds, Greek yoghurt and dark chocolate.
Sleep
It’s hard to feel excited to run when you’re exhausted. Although sleep needs vary, consistently getting less than your optimal amount (usually six to eight hours) can affect how you process a positive experience. In one study, people who were sleep-deprived did not feel happy or proud after an achievement compared with the experience of a group that had had more sleep.
Belly breathe
Activating the vagus nerve – which runs from the brain to the abdomen – produces a calming effect. Deep, controlled ‘belly breathing’ can help stimulate it. Inhale deeply while counting to five, then exhale very slowly while pursing your lips.
Press play
It’s well documented that music can distract athletes from pain and fatigue. In fact, Costas Karageorghis, of Brunel University, who has studied the exercise and music connection extensively, wrote in a review of the research that music could be considered a ‘legal performance-enhancing drug’.
Mantra up
Negative thoughts (such as ‘This is boring’, ‘I don’t want to do this’ and ‘I’m just not fit enough’) will increase muscle tightness and this, in turn, intensifies the sensation of pain, says Jim Afremow, author of The Champion’s Mind: How Great Athletes Think, Train, and Thrive (Rodale). At the start of a run or race – or whenever you hit a rough patch – repeat a positive phrase over and over, such as, ‘Stay strong’, ‘Light and quick’ or ‘Relax and roll’.
Be social
Pre-race jitters can sap you of energy and hurt your performance. Afremow says it’s a good idea to chat to other runners at the starting area about their training and what they hope to accomplish in the race. ‘It gets you out of your head and distracts you by focusing on them,’ he says. Plus, research shows that offering encouragement to others improves your own mood and well-being.
Buy a good time
Experiential purchases – but, sadly, not materialistic ones – have been shown to boost happiness levels. Booking a running or fitness holiday in an exciting place, signing up for a fun run with a group of buddies or treating yourself to a relaxing massage after a hard period of training can help you feel more positive about your running life.
Explore nature
Trade your time on the treadmill for the trails whenever you can. Being in the great outdoors improves cognition, mood and health. One study found that simply looking at a lake or a river can induce feelings of calmness. Plus, increasing vitamin D (the sunshine vitamin) by absorbing the sun’s rays helps produce a happier disposition. And you don’t even have to be outside to feel the benefits of nature. A study at Rutgers University, US, found that receiving flowers produced heartfelt smiles in study subjects, and they also reported greater levels of happiness for the following three days.

TIPS FOR RUNNING IN FANCY DRESS

9 tips for running in fancy dress

We spoke to two Supermans and a rhino to get the lowdown on how to run in costume.

Gorilla Steve takes on his local trails. Getty Images

1/ Practise in your outfit before the big day

You know the rules - nothing new on race day, hilarious costumes included. Take your fancy dress out for a test run before your goal race – maybe a local 10K if you’re aiming for a half marathon. ‘This will bring to light all manner of awfulness such as how animals respond to you, where it rubs, chafes and generally mashes up tender bits of your body,’ says Jim Mowatt, who horns his way through Parkruns in a rhino costume to fundraise for Save the Rhino International.

2/ Adapt your costume

Once you’ve undertaken your test run, make tweaks to your fancy dress if necessary. ‘Though I had to lose a little cuteness, the tail of my rhino costume made me want to massacre everyone within a five mile radius after only about 5 minutes! I had to unfortunately tuck it up and out of the way,’ Mowatt says.

3/ Get lubed up

As with any running attire, costume material rubbing repeatedly can result in nasty chafing. After probably finding out the hard way where this is likely to occur during your practise race, you can safeguard your skin by lubing up with Vaseline or a specialist anti-chafe product such as BodyGlide. Make sure you use plenty while you’re at it – ‘Better to be safe than chafe!’ says marathoner Tim Jones, who's taken on 20 events in full Superman attire.

4/ Set your sights low

Let’s be honest, if you’re dragging round a hefty costume for miles and miles, it’s not the day to be aiming for a PB. ‘If your costume weighs a lot, you will have to allow extra time when competing,’ says John Wallace, who’s undertaken 297 marathons since 1986 dressed in his very own Superman ensemble.

5/ Think practical

Take into account practical issues such as how you’ll get to the toilet – easier said than done in an all-in-one get-up. If your costume covers your head or includes a mask, make sure you can drink in it without it causing you major bother. If they obscure your vision (for example, a Big Ben outfit), get a running buddy to accompany you. ‘Having a friend that can help prevent you ploughing through the crowd and causing a major incident is not a bad idea!’, Mowatt recommends.
Bear in mind that if your costume if particularly hot or heavy, that can bring its own issues. ‘Take care not to overhydrate, but remember you might sweat more and thus need to drink more,’ advises Jones.

6/ Prepare for form to take a hit

If you’re in a particularly heavy or bulky costume, it may be very difficult to maintain your usual running form. Until you’re confident you can get through a long distance without compromising technique and risking injury, stick to shorter races or, dare we say, less outrageous costumes. To give yourself the best chance out there, get in relevant training – Jones suggests running with a weighted backpack.

7/ Include activewear

Most fancy dress costumes are designed for no more activity than swanning from party to party, so they aren’t made from optimal running materials. Mowatt suggests wearing a dry-fit or similar short-sleeved technical running top underneath to help reduce sweat saturation, plus a headband to keep sweat out your eyes.

8/ Choose your race

While it’s not uncommon to see a multitude of costumed runners at any big race, some events go all out on the fancy dress vibes. Surrey Bacchus Half Marathon and France’s Medoc Marathon are both fancy dress extravaganzas (with a little wine added for good measure).

9/ Enjoy!

In amongst a sea of sweaty, tired runners, you are a dazzling mermaid (figuratively, and perhaps literally). ‘Crowds love the effort you have put in to run in fancy dress and engage with you,’ says Jones. If you can get past the physical effort of running in full costume, soak up the atmosphere, high five the spectators and enjoy the experience!

I though this was a  great blog, found on the runners world.  YOU COULD ALWAYS TRY A VIRTUAL RUN IN FANCY DRESS AND WE WOULD LOVE TO SEE THE PHOTOS.

7 ways to fix your post-run recovery

If your body is dragging, consider making these changes to your process.

by Susan Paul

Getty Images

I have returned to running after a long hiatus, so I feel like a beginner again. Of course, many things have changed, but I am definitely noticing that my legs are not bouncing back from my runs as well as they used to. Any suggestions for aiding recovery?
What’s most important is that you are listening to your body and noticing these differences. There are a variety of factors that can contribute to slow recovery. Regardless of the cause, there are several things you can do to assist the recovery process.
Runners typically have a “training” plan, but rarely a “recovery” plan. Be proactive and make a post-run recovery plan to follow after every run.
1/ ​Include a cooldown phase after every workout
Jog very easy or walk for half a mile (or even 10 minutes) to facilitate the return to “normal” status. This also helps you avoid letting blood pool in your legs. Cooling down assists the body in redistributing blood flow, lowers heart and breathing rate gradually, allows your body temperature to drop and flushes metabolic waste products, which helps reduce muscle soreness. The main thing is don’t just stop running and head home for the couch.
2/ ​Change out of wet clothes immediately
Wet clothing can cool you down too quickly after a run. By putting on dry garments you keep your muscles warm, which promotes circulation that aids recovery. Good blood flow brings much needed nutrients to depleted muscles and carries metabolic waste away, exactly what you want following a run.
3/ ​Bring a towel or mat with you
After your cooldown, sit down and stretch before heading inside or getting in your car to drive home. Or, foam roll when you get home after a shower when your muscles are relaxed. This self-massage tool can help you work out kinks and increase your flexibility.
4/ Plan your post-run nutrition/hydration
Drink and/or eat within 20 minutes of finishing your hard run. You need water, carbohydrates and protein. Recovery drinks, protein shakes or chocolate milk all make good post-run drinks. Grab them from the fridge when you get back, or keep them in a cooler on ice if you’re out on the road.
5/ Look at your training plan
Is it appropriate for your current fitness level? Make sure you have recovery time between hard workouts. For example, training plans should alternate hard and easy days, vary weekly mileage, build long miles in gradual increments and have one or more days off from running. If you are bunching up hard workouts or not getting adequate rest, consider scaling back.​
6/ Check your recommended training paces
Be sure you are not running too fast on some of your runs. This is a very common mistake that enthusiastic runners often make because they think this will make them faster quicker, but it usually just creates unnecessary fatigue and possibly leads to injury.
7/ Consider the weather
Summer weather means higher heart rates - making runs more intense - and this may be taking a heavier toll on you. Know that you will have to dial back your pace when you’re running in the heat. Extended recovery time between long runs or hard runs may be necessary. Heat and humidity also means more sweating, which means greater fluid and electrolyte loss, so make a conscious effort to replace lost fluids and replenish electrolytes with supplements should you need it.
Lastly, if you are really dragging, consider running fewer days a week. Whereas, running five or six days a week may have worked for you in the past, perhaps running three or four days a week may be a better option now.


Go Virtual Runner- Virtual Running website.  www.govirtualrunner.co.uk

6 maximum heart rate training myths get busted

Think you know everything about max heart rate and why it’s important? Think again.

by A.C. Shilton

Getty Images

For decades, athletes have used maximum heart rate as a way to figure out which zones they should be training in. The most common wisdom was to subtract your age from 220, and - voilà! - you had your max HR, a figure representing the greatest number of beats per minute your heart can achieve. Then, from that number, you could allegedly calculate your recovery, fat-burning, lactate threshold and anaerobic heart rate training zones.
However, it’s a rudimentary system - like, “might as well use an abacus as a GPS watch” rudimentary.
“It’s been the standard for years but there are a lot of variables that can throw off your max HR," says Cherie Miner, MD, a sports medicine doctor and age-group Ironman athlete at Andrews Sports Medicine and Orthopedic Center. She adds that how fit you are, how hot it is and how much stress you’re under can all affect your max HR at any given time.
Like the 220-minus-age rule, there are a lot of other myths surrounding max HR. Here, we debunk the worst of them.

1/ If you go over your max HR, your heart explodes

You’ve gotta admit, this would be equally horrifying and badass if true. Rest easy, though - it won’t happen.
“Your heart gets to the point where it can’t eject blood effectively enough; where it’s not productive anymore,” says Dean Golich, head performance physiologist for Carmichael Training Systems. When this happens, self-preservation kicks in and you slow down. If you’re in a race, that means you’ll either just get left behind or bring up your lunch.
“Most people have 1 to 2 minutes max at their max HR; highly trained athletes may have more,” says Miner. Expect to see your performance suffer very quickly if you try and maintain your max HR for more than just a short burst.

2/ Your Max HR is the same for everyone your age

That’s what the old-school formulas assume, but Golich says it’s much more nuanced than that. Max HR is largely untrainable, and determined by genetics - some of us have hearts tuned like hummingbirds, while others have the slow and steady type.
“But it’s not an indication of performance," Golich says. “If your max is 200 and someone else’s is 190, it doesn’t mean one of you is the better athlete.” In fact, he’s worked with numerous talented athletes at both ends of the spectrum.
It’s good to remember that everyone’s max HR does drop as they age - but again, that doesn’t mean you’re losing fitness. Regular training and good nutrition will affect performance more than the fact that your max HR is now slightly lower than it was three years ago. In reality, it’s not your max HR that determines your fitness level: being able to hold your max HR for longer and longer sessions is what’s key.

3/ Heart rate is a measurement of how hard you’re working

Heart rate is a reaction to work being done, not a measurement of actual work. On a bike, for example, Golich says that if you ratchet yourself up to 200 watts for three minutes, for the first minute, your heart may tick along at 170 bpm; by minute two it may be at 180; and by minute three you could be pushing 189. But you’re doing the same amount of work the whole time - 200 watts.
If you were to ride for three minutes with the intention of maintaining the same heart rate, things would look different. Say you ramped up to 180bpm to start - you might ride at 200 watts for the first minute, but you’d likely have to drop your watts to sustain that heart rate for minutes two and three.
Golich himself prefers to have his clients train with power meters or using Rate of Perceived Exertion (RPE) - simply, a personal appraisal of how hard you feel you’re working - rather than HR.
“There are a lot of gray areas,” with heart rate, he says, adding that being overheated, under-fuelled or even just hopped up on caffeine will throw your heart rate numbers off for the day.
Furthermore, the number displayed by your heart rate monitor or the screen on a gym treadmill may not be accurate. Sure, using a computer is certainly more accurate than the 220-age formula, but Golich adds says that since these devices take measurements every few seconds, they’re probably not dead-on. If you really want to know your true max heart rate, an EKG is the best way to go, though Golich believes it’s not an expense worth taking on.

4/ If I’m not working at my max heart rate, I’m not working hard enough

Here’s your license to chill. Max heart rate workouts should be done sparingly, says Miner, since the ultra-high intensity can lead to injuries, extreme fatigue and other symptoms of overtraining. Plus, there’s merit to working in many different heart rate zones - from increasing your base fitness with low-intensity sessions to pushing the boundaries at your lactate threshold, and even tipping into some anaerobic work.
If you only have two speeds - hard and OMG hard - you’re doing yourself a disservice.

5/ As long as you’re working under your max, you don’t have to worry about a cardiac incident

Not true. Heart attacks, while rare, happen to athletes at all different workloads. Even so, cardiologist James Beckerman, MD, says you’re slightly more at risk when working at very high intensities.
“This is likely related to a combination of high heart rate; higher blood pressure with exercise, which is normal; and higher levels of catecholamine [a hormone produced by the adrenal gland]," he says. “For people without heart disease, exercising at higher intensity is generally safe.”
If you’re someone with heart disease or who’s exhibited risk factors, however, it’s a good idea to talk to your doctor about safe heart rate ranges for exercise and even get a stress test, he says.

6/ Your max HR is the same for all sports

You’re not paranoid: your max for running really may be different to your max for swimming. Again, this is indicative of how variable heart rate is, says Golich. Things that are load bearing - like running - will generally push your heart rate higher, since you have to do more work to overcome gravity. Cycling, because it has the mechanical assist of bike wheels, will generally produce a lower max heart rate. And swimming, which happens in a pool with zero-impact, may be lower still: Since the water is keeping you cool, Golich says, heat will be less of a factor in raising your HR.


We at Go Virtual Runner publish all sorts of running related articles.

www.govirtualrunner.co.uk a virtual medal/run website that wants to get people running and contribute to charity

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A version of this article originally appeared on Bicycling.

4 nutrition tips to help you race at your best

Follow these tips to get to the start fuelled and hydrated, and finish strong.

by Pamela Nisevich Bede, M.S., R.D

Getty Images

Every runner has a mantra for race day. Most mantras (“don’t give up” or “what doesn’t kill you makes you stronger”) are uttered to inspire greatness. But no matter how fast you want to go, or how hard you might train to get there, if you don’t have the right fuelling plan, no amount of self-talk will power you over that finish line.
In preparation for your next race, follow these tips and achieve those goals.

1/ Nothing new on race day

Nutrition experts, newbies and elites have all fallen victim to the mistake of trying new foods in the hours leading up to (or during) a race. The mistake is easy to make, especially if you’re travelling to a new city and you want to try the local cuisine. But save the adventure for post-race celebrations.
Be prepared. Pack your tried-and-true snacks and fuel, and don’t change up your nutrition plan during the race. That means same using the same brand and flavour of mid-run fuel you tested during training.
2/ Train with what’s on the course
Similar to not trying anything new on race day, it’s important to train with the nutrition that will be on the course if you’re not bringing your own. Races offer certain brands and flavours of sports drinks and often make that information known beforehand, allowing you to try it out during training.
Why do we keep beating home this fact? If your body tries something new (while in motion!) it can mess with your stomach and send you running for the portable toilets.
Forgot your fuel? There’s a good chance a local running store or the race expo will have it.

3/ Water, water, everywhere

Race weekend can be busy, and before you know it, you’ve spent too much time on your feet sightseeing and not enough time hydrating. Keep a water bottle close at hand and sip on fluids throughout the day. Water alone and with electrolytes, and sports drink are all good choices.
Your urine colour is a simple, effective way to tell how hydrated you are. It should be light yellow; clear means you drank too much and dark means you need to drink more.

4/ You are what you eat

Food consumed in the 12 to 24 hours before a race has a major impact on your fuel status. Your night-before meal should be low in fat, moderate in protein, high in carbs and mimic the types of foods you’ve been eating before long runs.
Breakfast the morning of your race will top-off your glycogen stores and complement the gels and chews you’ll consume later down the road. Aim for familiar foods and do some (simple) maths to have a meal with .5 grams of carb per pound of body weight for every hour before the race. Confused? Here’s an example: If you weigh 130 pounds, you get up at 5 am to eat, and gun time is at 7 am, aim for a breakfast that has 130 grams of carbs (follow this schedule in training a few times to prepare your body).
Try a bagel topped with a small amount of peanut butter and sliced banana with a side of sports drink. Head to the start line prepared with snacks for races that have long waiting times.




Go Virtual Runner.  A virtual medal website, offering monthly medal runs that contribute to charity.  visit www.govirtualrunner.co.uk

8 REASONS FOR RUNNERS TO DRINK MORE BEER

by Caitlyn Giddings for Bicycling

This has to be the best article ever!!! Not that us here at Go Virtual Runner would encourage you to  drink too much!

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Think of all the reasons we run for beer (and sometimes run with beer). There’s the obvious - after a hard run, it tastes like the liquid equivalent of a high-five - and the less proven - it functions as a performance enhancing drug for previously untested dance moves. But those aren’t the only justifications for ending your group run at the nearest craft brewery. Here’s our list of completely defensible reasons to (responsibly) enjoy this treat.

1/Beer can help reduce your risk of heart disease

According to Harvard University, more than 100 studies show an inverse association between moderate drinking and risk of heart attack or death from cardiovascular disease. Across all the studies, a 25- to 40-percent reduction in risk has been found.

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2/ Beer can lower your risk of Type 2 Diabetes

In a meta-analysis of 20 studies on moderate alcohol consumption and Type 2 Diabetes risk, the American Diabetes Association found “that moderate alcohol consumption is protective for type 2 diabetes in men and women.” The study noted that the effects were most protective when men consumed closer to 22 grams per day of alcohol and women consumed 24 grams per day. It’s important to note that a standard 12-ounce beer contains about 14 grams of alcohol—so drink responsibly if you want these health benefits.

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3/ Beer can increase your bone density

Studies have found that beers—particularly darker, hoppier ales—have a high amount of silicon, which contributes to bone and connective-tissue health. The Journal of the Science of Food and Agriculture reports that this suggests a moderate intake helps fight osteoporosis.

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4/ Beer can prevent Alzheimer’s disease or dementia

Drinking in moderation can actually help you stay at the top of your mental game. Researchers at Lanzhou University recently found that a compound found in beer hops, xanthohumol, can guard against oxidative stress and might fight the onset of dementia or cognitive decline.

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5/ Beer can reduce your cholesterol

Good news: A study by the American Heart Association found that moderate beer consumption can increase HDL, or healthy cholesterol, even more markedly for women. The American Heart Association recommends you don’t get carried away, though: no more than one drink per day for women and one to two for men.

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6/ Beer can prevent kidney stones

A toast to never finding out how miserable it feels to pass a kidney stone! Beer intake has been shown to have an inverse relationship with this painful ailment, with each bottle consumed per day estimated to reduce risk by 40 percent.

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7/ Beer might be able to fight cancer

Researchers in Germany discovered that the xanthohumol in beer hops (pictured above)—the same stuff that helps prevent dementia— can also block excessive testosterone and estrogen and thus reduce the chance of prostate cancer in men and breast cancer in women. They’re further studying xanthohumol for potential use as a cancer-fighting drug, but in the meantime you can get your dose from a nice IPA.

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8/ Beer is a great post-run reward!

In the last few miles of a hard run, it’s nice to have a recovery beer to fantasize about for added motivation. You can end your run at the local brewery—some breweries even sponsor races with impressive prizes—to enjoy the social lubrication and relaxation benefits beer can offer—or you can head straight home and indulge in one of life’s supreme pleasures, the shower beer. Either way, nothing will taste better when you’re tired and sweaty.

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Photography by Getty Images

11 superfoods that you have actualy heard of- Article in Runners World by Denise schipani

When we runners hear the term ‘superfoods’, a list of exotic ingredients often comes to mind. Kelp noodles, anyone? But foods don’t have to be obscure to be super. Take the humble lentil, which packs a massive payload of nutritional power into a tiny package. Or consider the marvel of perfect protein that is the egg. These foods aren’t just nutritionally super: they can also help you lose weight. That lentil can rev your calorie-burning engine. And eggs can hold off the hunger monster till lunch. The 11 superfoods here provide key nutrients runners need and also help you stay lean by boosting metabolism, burning fat or keeping you feeling full for longer.

Boost metabolism: Beans

As well as being full of hunger-reducing fibre and protein, beans pack another weight-loss superpower: resistant starch. Foods high in this nutrient (a type of carb that passes undigested through your intestine) may force your body to use extra energy to try to break them down. Researchers at the University of Colorado, US, found that adults who ate meals containing resistant starch had higher post-meal metabolic rates and that resistant starches may also help control appetite.
Get the boost: Purée beans with garlic and a splash of oil to make a healthy dip for veggies.
Cook up: Our runner-friendly take on beans on toast.

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Boost metabolism: Lentils

These tiny legumes are metabolic powerhouses. Like beans, they contain resistant starch, says Marjorie Nolan Cohn, nutritionist and author of Overcoming Binge Eating For Dummies. Lentils are also rich in iron – if you’re deficient in this mineral, your body is less efficient at using calories for fuel, says nutritionist Marlo Mittler.
Get the boost: Add lentils to salads. Make lentil soup a frequent lunch choice.
Cook up: This fresh-tasting roasted shallot, beetroot, puy lentil and goat's cheese salad.

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Boost metabolism: Chillies

These spicy peppers get their kick from capsaicin. Recent research at the University of California suggests this compound can boost post-meal calorie burn. ‘Eating spicy food may also curb your urge to continue to eat,’ says Cohn.
Get the boost: Sprinkle cayenne or chilli powder on recipes from casseroles to grilled fruit. Use jalapeño peppers in marinades.
Cook up: A spicy chicken and peanut curry for a creamy alternative to your average korma

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Burn fat faster: Grass-fed beef

Not only does grass-fed beef taste better than corn-fed, it also has a better ratio of omega-3 to omega-6 fatty acids. Western diets generally contain too much omega-6 (which can be inflammatory) and too little omega-3 (which is anti-inflammatory), says Cohn. Grass-fed beef also contains lots of conjugated linoleic acid (CLA). Your body uses CLA to build muscle, a fat-burning machine.
Fat fix: Grass-fed beef is pricey, so try cutting back on your meat consumption and splurging on grass-fed beef when you do eat red meat.
Cook up: Hearty grilled beef fajitas for you and your running chums.

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Burn fat faster: Red wine

The skin of red-wine grapes contains resveratrol, a polyphenol linked to many benefits, such as a decreased risk of heart disease. We’ve been drinking to that for years and, says Cohn, resveratrol has also been shown to reduce the production of the stress hormones that compel your body to store fat.
Fat fix: Not a difficult one, this; just enjoy that glass of stress-relieving, fat-burning red wine. Keep your daily consumption reasonable, though, because in this case you can have too much of a good thing.

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Burn fat faster: Green tea

The alternative cuppa gets its fat-burning boost from EGCG (Epigallocatechin gallate). ‘This phytochemical promotes fat oxidation and thermogenesis [production of energy for digestion],’ says Cohn. The green tea effect is well known, but other teas offer fat-burning benefits, too: in a group of studies reported in the American Journal of Clinical Nutrition, tea drinkers (of black and white varieties, as well as green) burned more calories and fat daily than non-drinkers.
Fat fix: Swap your second cup of coffee for a cup of green tea. Add unsweetened iced green tea to smoothies, or mix it with your sports drink for a fat-burning caffeine boost.

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Burn fat faster: Sesame seeds

A compound in sesame seeds (and oil) called sesamin may have a fat-burning effect, says Cohn. ‘It could be that it increases the production of ketones, which helps your body maintain muscle. This, in turn, burns fat.’ Chemicals called lignans, also found in sesame seeds, help your liver to produce the enzymes necessary for fat metabolism.
Fat fix: Use sesame oil in dressings. Coat chicken or fish with sesame seeds before cooking.
Cook up: Filling soba noodles with peanut sauce and a generous sprinkling of sesame seeds.

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Feel fuller: Soup

Consuming a bowl of soup has been shown to curb your subsequent calorie intake. The effect is twofold, says Mittler: first, it fills you up, but soup’s satiating effects also have to do with warmth. ‘Warm liquids have a greater psychological effect on fullness than cold ones,’ she adds.
Fill up: Ordering a starter when you’re out to eat? Choose thinner soups instead of creamy, calorie-heavy options.
Cook up: Super-nutritious mushroom miso soup.

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Feel fuller: Eggs

‘Eggs contain all the essential amino acids, making them a complete protein,’ says Mittler. As well as delivering all the building blocks your body needs to repair and upgrade your muscles, they’ll also save you battling those midmorning snack demons because the protein keeps your blood sugar from spiking and then crashing, which causes hunger.
Fill up: Hard-boil a dozen so you have a quick, easy-peel breakfast all week.
Cook up: Huevos rancheros for a spicy start to the day.

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Feel fuller: Avocados

These creamy fruits are a rich source of monounsaturated fat, which is both heart-healthy and satiating. Like any fat eaten as part of a meal, avocados are last in line for digestion, so they stick with you: in a recent study at Loma Linda University in California, overweight people who ate half an avocado at lunch reported a significant decrease in the desire to eat later in the afternoon.
Fill up: Have half a sliced avocado as part of a lunch salad or spread it on a sandwich in place of less-healthy mayonnaise.
Cook up: Well, smash up avocado with tomato, red onion, chilli, garlic and lime for delicious guacamole.

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Feel fuller: Potatoes

You don’t have to dump these tubers in the same bin as low-nutrient carbs such as white bread or white rice. Loaded with resistant starch (not to mention vitamin C and potassium), potatoes have staying power, keeping hunger pangs at bay two to three times longer than other starches, says Mittler.
Fill up: Top a baked spud with a drizzle of olive oil or a sprinkle of Parmesan, rather than piles of sour cream and butter.
Cook up: Minted pesto, asparagus and potato salad for a lunchbox twist.


WWW.GOVIRTUALRUNNER.CO.UK

Weight Loss Ditch the Junk Miles

Talking about running with other women often leads to the “I run so I can eat cake” discussion. This is followed by proud descriptions of punishing training schedules, detailing running to or from work, hours on the treadmill after work, a weekend run of monstrous proportions – and, of course, the fabulous food enjoyed as a ‘reward’. Aside from potentially contributing towards a damaging ‘treat/punishment’ mentality around food, if you really do want to lose some weight then adding more and more long slow miles to your schedule to help counteract bad food choices could be the wrong way to go. So what are those extra miles doing to you, if not ensuring a smooth downward trend toward a healthy BMI? It’s possible they are creating stress, fatigue, increased appetite and, yes, fat.

Stress test

The reason for this could well be cortisol. Running stresses your body, and this can have an effect on the hormones that control your ability to lose fat. Cortisol, an adrenal hormone that is not all bad when released in day-to-day life, is released in a sustained way on a long-distance run. This effect was cited in a study conducted by researchers from the Technical University of Dresden in 2011. The effect of raised levels of cortisol in elite endurance athletes – who cross-train, rest and eat as professional runners do – and the rest of us, who just can’t, is not the same. We less-than-elite women, pounding out the miles for an hour or more a day, nodding off in the office, then treating ourselves to a big pizza supper on the basis of a “calories in, calories out” reward system, are often on a hiding to nothing.

Ditch the reward system

Hard minutes, not soft miles

Karen Weir (runwithkaren.com), running coach, ultra runner and triathlete, is all too familiar with this conundrum, and explains how it can happen:
“There’s more and more science to show that we’re being led a merry dance about carb loading. If you’re running to lose fat, you need to limit the carbs so that you can teach your body to burn fat stores.
“You need to do some hard, fast training to achieve the metabolic burn needed to become leaner and stronger.”
But what about those all-important ‘miles on your feet’ that would-be marathon runners need to include in their schedules? Are they pointless?
“If you’re training for long distance, of course you need to do the occasional long slow run. Don’t keep eating gels and energy drinks, and make sure you keep the pace really slow – less than 60% of your maximum effort.”

Speed it up

Swap steady state for heavy weights

Another trainer who has seen the disillusionment of the long distance runner at first hand is personal trainer Suzie Lubuska (wonderwomanworkshops.co.uk), whose workshops do wonders for core strength, overall fitness and muffin-top banishment.
“In terms of strength, running long is not going to help. I’ve trained marathon runners who have little or no strength beyond the endurance that’s required for running long distances, and they struggle with really light weights.
“Steady-state cardio is all very well for endurance but, if that’s all you do, piling on the miles, the end result is going to be injury, not overall fitness.
“If I have a client who comes to me with a specific goal, say to run a sub four-hour marathon and lose fat and gain muscle tone while she does it, I’ll draw up a programme that addresses the whole package, combining running with a couple of sessions of strength work. Yes, they need to put in the miles for the distance, but not to the detriment of their body strength.”

Get strong

Hunger games

Both Weir and Lubuska impress on their clients the dangers of running to eat – it becomes easy to ignore bad nutritional choices and to overeat your favourite junk foods.“Runners must not overcompensate for the calories they reckon they’ve lost while exercising,” says Lubuska.

In brief

Shake up your running to keep your weight loss on track:

• Run structured sessions, ideally with a group, so you don’t just drift off and run endless slow miles, daydreaming of your foodie “reward” afterwards
• Know the value of HIIT. Weir recommends including some 90% effort levels for, say 30 seconds, with 30-second recoveries, which can be uncomfortable
• Throw your weight around. “When I train runners for strength, I have them swinging Bulgarian bags and kettlebells repeatedly, with short, sharp runs in between. That kind of intense session is the kick up the backside that many distance runners need,” says Lubuska
• Take a rest. Bear in mind that recovery, both in the form of sleep and of active recovery (walks and gentle swims) are as essential as fast training
• Change the record. Vary your workouts, try something new, find out about Tabata, Zumba, or body pump. It’s not only running than gets your heart pumping.

Great Article from Womens Running by Ronnie Haydon.  www.govirtualrunner.co.uk

5 Reasons 5k races benefit training for longer distances

The 5K race is sometimes snubbed in the long-distance running world, but it packs a powerful punch and can definitely help you improve your performance in the half marathon (or any race). It’s all about how you use it within your season.


1/ Practice makes progress
The distance is shorter, and therefore, so is the post-race recovery time. This means you can run harder and race more frequently without having to work through extended phases of tapering or recovery. Run a couple of 5Ks during the cutback long run weeks in your training plan, and use them to practice your pre-race logistics, race-day nutrition and race-day pacing strategy.


2/ Expand your running gears
In one 5K, you can focus on your target race pacing, and in the next you can focus more on pushing hard for the majority of the race. This teaches your body and brain how to run at the hard end of the spectrum. Come race day, you’ll have a variety of gears to reach for during the race, and the fitness to push through fatigue and finish strong in the final miles.


3/ Assess your fitness
Running a 5K early in the season can help assess where your running fitness level is so you can train from that point and progress from there through the season. Racing a 5K in the middle of the season will help assess how well your body is adapting to the plan and allow you to make changes in your training plan if it’s not working. A 5K race done at the time of your peak training weeks should reflect improvements in fitness, pacing, and overall race-day strategy.


4/ Boost race confidence
Let’s face it: Lining up at any race where you plan to reach beyond your comfort level can be overwhelming. When you toss in some shorter-distance races during your build-up, you build your confidence with every start and finish.


5/ Calm race day nerves
One of the leading causes of race-day stress is the fear of the unknown. Every 5K race is an opportunity to hone your mental game. You’ll develop race-day rituals that ground you in tradition and familiarity. You’ll practice seeing your way to success by visualising your pacing strategy. And you’ll learn to focus your thoughts in the minutes before the gun goes off, as you concentrate on your breath to calm the chatter in your head and connect your mind and body.
What the 5K lacks in distance, it makes up for in training benefits. Plug a 5K or two into your plan this season and you won’t be sorry.


If you are struggling to find a race then please have a look at our website www.govirtualrunner.co.uk and you can earn yourself a nice new medal for the collection.

8 TIPS OF IMPROVING YOUR LONG RUNS

1. Slow your pace
You'll save energy for those bonus miles by slowing your pace. You should feel comfortable and able to carry on a conversation. A good rule of thumb: Add 90 seconds to two minutes per mile to your normal pace.


2. Add miles gradually
To keep injuries and burnout at bay, tack on no more than one to one-and-a-half miles at a time. (For marathoners, add no more than two to three miles per week.)


3. Do one long run per week
Pick a day to tackle a new distance (weekends tend to work best for most people). You don't want to feel rushed to complete your run, so make sure you set aside enough time to get it done at an easy pace. Every three to four weeks, scale back your long run distance to avoid overtraining.    


4. Go ahead, take walk breaks
You'll still reap the endurance benefits of running non-stop. Before you know it, you'll be able to run from start to finish.


5. Fuel the tank
On runs longer than an hour, bring along fuel, that's rich in carbohydrates and electrolytes. To keep your energy level consistent, start fuelling about 30 minutes into your run and refuel again every 15 to 20 minutes. Ease into it to train your stomach, and experiment with different products.


6. Break it up
Mentally, that is. Segment your run into manageable parts so that you're not intimidated by the full distance. For instance, a 15-mile run could be thought of as three five-milers.


7. Run a looped route or on a treadmill
Consider running a one- to two-mile loop so you can stay close to fuel, bathrooms or the finish line. You'll avoid getting stuck far away from home on an out-and-back run or long loop if you need to quit unexpectedly. If you're on the treadmill, set the incline to 1% or 2% to better simulate overcoming the wind resistance of running outdoors.
 
8. Be patient
Building endurance takes time.

6 Mistakes Runners Make

it’s not a lack of the latest running shoes, technical T-shirt, gels or does-it-all-and-more GPS that holds us back as runners – it’s something much simpler. Whether we care to accept it or not, basic mistakes – the kind nearly every runner makes – are what stop us from reaching peak condition and racing as well as we can.

‘The thinking must be done first, before the training begins,’ said the late Peter Coe, father and coach of two-time Olympic 1500m gold medallist Sebastian Coe. So, before your turn to your next training programme, here are 10 big errors – culled from runners and coaches – to avoid if you want to run your best.

1. Making all runs ‘medium’

Some runners complete all workouts at a medium level, failing to garner the benefits of longer, easy distance runs or short, tough speedwork. Every workout has a purpose and achieving it requires an optimal intensity and duration. Long runs provide some of the same benefits (strengthening slow-twitch fibres, etc) at an easy pace as at a medium pace, but at the easy pace you’re able to run longer and recover more quickly. Speedwork demands shorter, more intense efforts, alternating with intervals of near-total rest. Decreasing the intensity of the hard parts alters the workout’s effect.

The fix: Ditch the default

Recalibrate your ‘daily’ run pace to a conversational pace. If it isn’t a quality-workout day (eg intervals, fartlek), don’t test your fitness. Back off every time you feel yourself pushing your legs and/or lungs. Drop behind your training partner or group if they’re pushing it, or run alone if you have to. Set a goal (easy) pace and make the challenge to stick to it – no faster.

2. Neglecting speed

Runners cannot live on mileage alone. We can always benefit from some faster training. Here’s what happens when you skip strength and speedwork entirely:

• Atrophy of fast-twitch fibres

• Decrease in neuromuscular recruitment and efficiency

• Increase in lactate accumulation during high-intensity exercise

• Decreased muscle-buffering capacity (ability to neutralise lactic acid buildup)

The fix: Pick up the pace

Adding some faster training allows you to maintain strong fibres, retain neuromuscular efficiency and stop your buffering capacity from dwindling to the point of no return. Adding regular sessions of short hill repeats, fast strides or form drills reinforces muscle-fibre and nervous system development. Moderate tempo, fartlek or hill runs preserve lactate removal and buffering capacity.

3. Refusing to adjust workouts

Many runners believe that once a certain workout is started, it must be completed exactly as planned. Any deviation is tantamount to quitting. ‘The biggest mistake athletes make, especially good athletes, is their inability to adjust workouts on the fly,’ says distance coach Christian Cushing-Murray, a former US masters cross-country champion. Wise coaches and runners understand that unpredictable variables – weather, fatigue, allergies, stress – can affect workouts. A refusal to adjust to these variables changes the workout.

The fix: Go with the flow

Remember that workouts are tools to achieve running goals; they are not the goals themselves. In a workout, you create a specific stimulus to trigger a specific adaptation. Adjusting on the fly lets you keep your eye on the target and apply the correct stimulus. Adjusting the workout does not mean failing the workout – it isn’t a test, it’s a tool. Remember, the adaptation is the goal.

4. Being resistant to change

Some people just don’t know how to let go: these running fundamentalists have zero interest in trying new or untested workouts. They cling to training routines that have served them since they were first fitted for running shoes. The training worked then, it’ll work now, goes the reasoning. And injuries or poor performances are just temporary setbacks. The truth is that any type of training – any running at all – will make an untrained runner a better runner. The first time you pulled on running shoes and headed out the door, you kickstarted a physiological process that led to improved fitness. That’s a hard first impression to shake. But as your running body changes, your training must change, too. What worked during your first year won’t work for your fifth. Or tenth. Or twentieth.

The fix: Ch-ch-ch-ch-changes

All runners require new conclusions to meet the new information they should be getting from their bodies. Some masters runners, for example, will change their training every few years – to combat fast-twitch fibre loss, declining VO2 max, decreased flexibility and other age-related issues. But by making these adjustments, their performances will slow less dramatically than many of their peers. If your body never changed, then your training could remain forever the same. But every workout creates a slightly different running body. Every age, every setback, every success alters you a little. Ignoring the physiological reality to maintain faith in a ‘one and only’ training approach isn’t just misguided; it’s unbelievable.

5. Pick-and-mix workouts

The term ‘cafeteria runner’ describes that subset of runners who treat training like a smorgasbord – they choose the elements they find most appealing from a variety of sources and then, with great enthusiasm, they cram them all into a week. Cafeteria runners aren’t trying to build a training plan, they’re looking for a workout-based multivitamin pill, a workout that by itself transforms fitness, instills confidence and ensures race success. They just aren’t sure which workout it is, and therefore feel obliged to try all of them.

The fix: It takes a programme

Workouts are links in the chain of a good training programme. They create fitness adaptations that will be exploited in future workouts or reinforce gains from past sessions. You wouldn’t mix ingredients from chocolate, carrot and strawberry shortcake recipes. And you shouldn’t create a training plan by picking from lots of training sources and shoehorning what you like into one workout.

6. Delaying injury prevention plans

In the introduction to his 2010 article 10 Laws of Injury Prevention, RW US Editor at Large Amby Burfoot noted that ‘running injuries can be caused by being female, being male, being old, being young, pronating too much, pronating too little, training too much and training too little’. In other words, running injuries are going to happen. Studies confirm that 50-80 per cent of runners will suffer an injury during any given year. So the ideal time to deal with them is before they occur. Yet most runners don’t; instead, they wait until the first pinch in their glutes, pain on the outside of their knee or twinge in their arch to start researching terms such as piriformis, IT-band syndrome or plantar fasciitis.

The fix: A stitch in time

Five key injury prevention principles to embrace:

• Don’t push to breaking point in your workouts

• Do exercises to prevent or correct muscle imbalances

• Allow proper recovery

• Begin glycogen (carbohydrate) and liquid replenishment within 30 minutes post-run

• Do strength exercises to ward off common injuries

DO We Need All The Stats

It’s a good time to be a running geek. Just a few decades ago, digital watches still seemed like a pretty neat idea; now heart-rate monitors and GPS watches are standard, and new gadgets analyse your stride and cadence, compute your power output or measure your lactate levels, all in real time midrun. But how do you pick out what’s useful without drowning in an ocean of data? Here are some guidelines to keep in mind.


Don’t limit yourself
Jerry Schumacher coaches top runners like 2015 world championships 10,000-metre bronze medalist Emily Infeld, Olympic marathoner Shalane Flanagan and three-time U.S. cross-country champion Chris Derrick, and is backed by the full resources of his sponsor, Nike. But rather than relying on the latest technology, he prefers his runners trust their instincts about whether they’re running too fast or slow. “He doesn’t want us to be restricted by data,” Derrick said in an interview last year. “He wants us to feel it, and sometimes you just need to run hard.” That means no heart-rate monitors, for example. In a race or hard workout, only your body will know if you’re ready to go faster because you’re having a great day.


Be descriptive, not prescriptive
To avoid letting your tech boss you around, spend at least two months with a new device monitoring your usual training. Look for patterns: how much does your pace slow the day after a hard workout? In what ways does your stride change toward the end of a long run? Once you know what is normal for you, you can look for deviations that might indicate something is wrong - or, better yet, improvements that show something is right. Baseline data will also help you identify big-picture areas to improve, like getting the right mix of easy, medium and hard running.


Pick your battles
Instead of tracking every run, focus on the ones where data makes the biggest difference. For many runners, the trickiest effort to nail is threshold pace, right at the transition between easy aerobic running and hard interval running. Figure out roughly what heart rate it corresponds to for you (by monitoring tempo runs for a few months) to help prevent pushing too hard. If you tend to hammer easy runs, use heart rate or GPS to prevent yourself from going too fast. For hard intervals, ditch your electronics (except for a non-GPS watch, whose intermittent feedback isn’t as distracting) and tune in to your sense of effort.


Look inward
Study after study has found that self-reported mood is one of the most reliable indicators that you’re not recovering properly from your training - even better than objective measures like heart rate or blood tests, according to a recent review in the British Journal of Sports Medicine. After every run, record in your log how you felt. It sounds low-tech, but that’s the most important lesson to remember about data monitoring: What matters isn’t how nifty the gadget is, but how useful its data is.