Training 101
Training 101
Whether you are a new or seasoned runner, fast or slow, short or long distance - it is important to understand and manage your training. This can determine your risk of developing injuries, if you’ll get that PR, and even how you feel about your running.
But what exactly does “training” mean?
Training encompasses not just running activities like long runs, tempo runs, and easy runs. It is the whole picture: nutrition, stress management, sleep, and rest.
Imagine a big old timey scale with you at the center. And you’re having to weigh all of the below in order to improve (or maintain) running speed, duration, and avoid injury:
Enhancers
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Adequate Rest Time
Easy Runs
Sleep
Running Experience
Nutrition
Hydration
Stressors
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Speed Workouts
Long Runs
Strengthening
Varied Terrain
Hills
It is important to know that “stress” when it comes to running is not inherently negative. In fact, you’ll never become a better runner, athlete, or person without some level of stress.
For instance, a long run provides a significant stress to your body (don’t I know it). However, without doing consistent long runs, you’ll likely not run a long distance like half or full marathon. Or else, have a very difficult and miserable time doing so.
It is the repeated act of “stress and overcome” that yields fitness gains.
Too Much Stress = Injuries, Burn Out, Chronic Exhaustion
No Stress = Couch Potato
So if you go to a health provider with a running-related concern and they are not asking you about the above enhancers/stressors, then they likely are not adequately treating you.
Because many Running Related Injuries (RRIs) can be traced back to training errors. As much as we love simple answers like “you are an overpronator” or “your glutes are weak” or “your shoes are old” - that’s just simply not enough. All those things may be true. But it’s not sufficient information.
It is really easy to get overwhelmed with juggling it all. That is why so many new runners will develop injuries or be unable or unwilling to continue with this sport - it's a lot to consider!
My biggest advice for new runners is to not worry so much about time and speed, but to simply get the basics down:
Run: make a goal and a training plan that will get you to the finish line.
Sleep: 7-8 hours a night
Nutrition: fruits, veggies, carbs and water!
And for experienced runners: focus on one aspect at a time until you've developed a deep understanding and positive habits. For instance, if you're constantly hitting "The Wall," then spend a training cycle focusing on nutrition over speed or hill training. If your legs are feeling tired and weak towards the end of a 5k, spend a cycle focusing on strength or speed training.
Training considerations is a big reason why running continues to teach me balance and keep me coming back for more. I love considering the details of my own training and with my patients/athletes.
The earlier you can find healthy practices and develop them into a habit, the better you'll feel.
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I hope you found this helpful and informative! Please reach out at runwellclinic@gmail.com for more questions or discussion regarding this or any topic.
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Sources
Bertelsen ML, Hulme A, Petersen J, et al. A framework for the etiology of running-related injuries. Scand J Med Sci Sports. 2017.