Endurance Nation | Triathlon Coaching, Ironman Training, Half Ironman, Beginner Triathlon

You’re in the midst of your running season — slogging through the humidity and heat — and you’re seeking some extra seconds off of your PR time for your next event. Or maybe you’re looking to boost your mileage while avoiding injury. Regardless of your focus, the protocols for both aren’t only very similar, they’re important to all runners regardless of experience and ability level. Why build strength? No, not the gym! A training program that focuses on building strength will prepare your body for the rigors of your next event. Leg strength will improve your running economy and will make your body more durable (when done appropriately). And no, I’m not talking about getting a gym membership! The steps outlined below should be readily available to all runners. Three steps to strength Here are three distinct ways that you can begin to build strength and improve your run. You can begin with level one if you’re just starting, or you can skip ahead to a higher level if you’ve already incorporated the initial step(s). This progression is also useful as you begin training, spending about four weeks at each level. Level 1: Rolling terrain for long runs Don’t underestimate sport-specific strength training. Rolling means you know that you’re going up (and down) but that it isn’t a struggle to do either. Your early long runs should be on a rolling course to build strength and fitness. Remember that the pace is meant to be easy on this long run (10k pace plus two minutes or top of heart rate zone two). Level 2: Calf and toe raises This is especially critical as your marathon training begins. Weights aren’t necessary; you can do them at home on a step. Strengthening your legs will make you a more efficient runner and will help prevent injuries. Article Tools Print this article Email to a friend Run strong: Building lower leg strength, durability and injury resistance By Patrick McCrann For Active.com July 19, 2005

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Focused training to make you run faster, smoother and stronger!

Hill bounding is a key sport-specific skill and strength workout. When done correctly, it strengthens the tendons and connective tissue in your lower leg, promotes good running technique and will make you faster!

How To Do It
Starting on a hill, you begin running slowly, over-emphasizing the take off and landing (in other words, allow your heel to drop below the toe level, then spring back up). The recovering foot will barely graze the ground as it prepares to drive forward. You will also exaggerate your knee/hand drive upwards (as if you were skipping) – holding it for a split second in mid-air. It is important to note that you are moving as much UP/DOWN as FORWARD. This is not meant to be a hill sprint!!!

• Video 1
• Video 2

Typical Workout
Warm up for 20′ (including one take of the hill)
Main: Do 6 to 10 reps of 45sec of hill bounding.** finish each rep w/ 5″ of flat sprint (not uphill, but over the top!). Recovery for each rep is easy return to bottom of hill.
Warm down for 10-15′

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This short article reviews Jack Daniel’s RITE philosophy, i.e. how and why you run at different paces for Reps, Intervals, Threshold and Endurance. It’s a useful Cliff Notes summary.

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Short overview of Daniels’ approach; quick read.

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While you have been training your body to deal with the rigors of a 26.2-mile run, have you been training your mind? You’ve seen other people in the zone…in fact; you may have been there yourself in a previous race.  This endurance zone is where little else matters but your goal.  Usually found in the last ten miles of the marathon, these are people so dialed in they go right by you without even acknowledging your screams of support. These people are locked in a battle, pushing their body beyond where it believes it can go.  These people are driven by their goal – the only thing pushing them past their discomfort.  You will have to face many tough challenges on your Boston marathon day – do you know why you are there? Are you ready with an answer? If your answer is NO, then you should spend some time outlining your purpose.  If your answer is YES, then spend some time rehearsing the inner dialogue so you will be prepared.

ExecutionHave a clear sense of what you will do on the day. Spend the early morning minutes during your taper – when you are in bed or over breakfast – thinking about your race. What is the ideal race? How will you feel? What will you say to yourself? What will you do if “X” goes wrong? What is your strategy?  Spending the time now to develop your mental map for the race will put you a good place when something doesn’t go exactly to plan. 

Sample Scenarios

• You drop your nutrition at mile two. What now?
• Your back is getting stiff at the halfway point. How can you deal?
• The temperature has skyrocketed and record highs are predicted for race start. What can you do to prepare for racing in the heat?

Remember, when presented with a problem or issue, slow down, and think about what you are going to do. Review your mental scenarios.  A marathon is a long day – another 20 seconds in thought might actually save you time later!

The X Factor Despite all the planning I just mentioned, all sorts of stuff can – and will – go wrong on race day. I have forgotten my orthotics on race morning; I have skipped aid stations; I have forgotten sunscreen.  And I won’t even talk about the crazy weather we have had in the last few years!  Some of these episodes were my own fault; some of them were out of my control.  Either way, when they happened, there was no going back. I had to act immediately to triage the situation. The bottom line: Control what you can control, let go of the rest.  It’s not worth it to gripe about the pouring rain/hail/blazing sun.  Instead, think: “What can I do to make the best of this situation?” and move on.

Staying the PathYou’ve felt it in training…in the days after your long run you have to head out for a short aerobic effort. The legs are lead.  Your head is clouded.  But somewhere in that first 30 minutes, things turn around. Your cadence picks up and life doesn’t seem so bad.  These training events have prepared you mentally for race day – when one minute you feel like a champion and the next you want to crawl under a rock. Know this is coming. Know that you are ready. When it does come, manage what you can and let the rest slide.

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