Tag Archives: training

Workout of the Month: Flexible Fartlek

The word fartlek is Swedish and means speed play.  That sounds fun!  And these runs or workouts are fun.  That’s the point.  You’re spending time at race or faster than race pace without the suffering of standard speed workouts.  Team ECRP loves having these sessions on their training calendar and here’s why you will, too.fartlek

Fartlek workouts have tons of benefits.  They will help you get faster and improve endurance capacity while getting better at closing the finish of a race.  You’ll also increase your mental toughness and ability to feel your paces.  Heck, it’s even defined as “a system of training for distance runners in which the terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning.”  So what’s the big deal and how do all of those things happen?

Fartlek work is different from a typical steady state long run because, as mentioned above, it includes short sections of faster running.  It’s also different from standard interval work because you continue to run while you’re resting or recovering.  This unstructured-ness means there’s no end to the fun you can have.  These mixed up ons and offs also keep your heart rate higher for the duration of the workout and that means improved fitness.

Option one for building a workout is to use landmarks.  Pick a road with light posts and pick it up for two on, two off.  Change the pattern throughout the session or each time you run that route to continue challenging both your body and mind.  A second option is to run faster when you feel like it and slower when you don’t.  Hills can also provide a good place for increasing and decreasing effort at irregular intervals.  A hilly road with regular light posts is a fartlek paradise.

Fartlek workouts are also useful at any time during a training cycle.  Since they’re so adjustable the intensity is easy to change.  The variability means you can ramp up speeds while decreasing jog time for race prep but reverse that pattern for maintenance or recovery.  To work on closing speed throw in some faster pick ups towards the end of your session.  When you’re in a rut or want to have some fun on a group run, take off for a low pressure, flexible fartlek.

Coach Meredith

Off-Track Speed Work

Speed work is an important part of a solid training plan.  It helps you build strength, cardiovascular capacity and increases both speed and turnover.  So, of course, there’s no better place to do it than on the track, right?  Not always.  Here’s how off-track speed work can make all the difference.off-track speed work

But wait, isn’t that what tracks are for?  Yes, the track is a wonderful place to run fast.  Just don’t do it too often unless you’re going to race there.  The constant left turns can create extra torque on your inside leg, the surface might not be the same as what you’ll find on race day and it can be boring.  By choosing off-track speed work instead, you’ll reap some major physical and mental benefits.

Running hard away from the track’s smooth, steady surface makes muscles work on both sides of your body.  You learn to balance in all directions and deal with the variety a road or trail presents while strengthening your hips, ankles, core and legs.  Conquering race-like conditions during training goes a long way to helping you succeed after toeing the line.

To get started with off-track speed work find a place where it’s safe to run fast.  Ideally that will be a road, paved trail, park or sidewalk where you aren’t battling distractions from traffic or other outdoor recreation activities.  Hills are a great spot for challenging speed workouts and can be lots of fun.  Mark a one/two/three mile loop around your neighborhood to use as benchmarks for progress.  When you can cover the same distance faster with less effort, you’ll know your fitness is improving.

Remember, the track is always there when you’re in a jam.  If you don’t have somewhere safe to go instead or are working with a group, it can be the perfect spot.  But to get the most out of those fast sessions, opt for off-track speed work as often as possible.

Coach Meredith

Running Strides: Why and When

A staple of any advanced training plan and a must do on any scholastic track or cross country team, strides are a wonderful tool.  Running strides has many benefits and missing out on them might leave speed on the table.  The good news is that running strides is both fun and good for you.  Here’s how to make the most every time you run them.

What are strides?
Strides are a short pick-up designed to focus on form.  Each one lasts for 15 to 30 seconds with about 1:40 recovery and reaches close to mile pace on flat ground.  Note that a stride is not a sprint!running strides

Why run strides?
Running strides will improve your form.  It should be exaggerated and focused on during each pick-up with good posture and a relaxed body being paramount.  Strides also help develop muscle memory and encourage higher cadence which can mean increased speeds over the long haul.  These fast bursts at the end of a workout remind your legs that they have the ability to go fast when they’re a little tired.  That not only builds confidence but can help your become more fit.  Spending little bits of time at faster paces adds up to make a once seemingly way too fast race pace closer every time you hit it.

When should I run strides?
Running strides can mix up the middle of a longer run or close out an easy one.  Tossing some in the middle of a session is a great way to build fitness while having fun.  Try not to leave them for the very end of a workout or you might end up skipping them.  Additional times for strides include warming up for a race or before a tough workout.  Since they prepare your body to run fast and work hard using them is a must.

Meant to improve form, have some fun running fast and build fitness running strides is an invaluable and simple tool for everyone.  If you’re not comfortable adding strides to your next easy run, reach out to a qualified coach for help.

Coach Meredith

Solutions for Shin Splints

Shin splints are an annoying injury that almost every runner faces at some point during their career.  Whether you’re a 2:30 marathoner or 45 minute 5k racer, it’s one problem no one wants to face.  Identified by throbbing shin bones when running or walking, shin splints are a painful and hobbling nuisance.  Luckily, once you’ve ruled out a stress fracture, the solution can often be a simple and easy one.  Here are three simple fixes for shin splints that Team ECRP uses over and over again to keep runners moving.

Test your shoelaces.  Sometimes the quickest way to get to the root shin splintsof your shin pain is to check the things on your feet.  Connected to your ankle and therefore your shin bone, anything awry with your foot can lead to serious problems anywhere above it.  How?  Our feet shin splintsflex to absorb impact every time we land, they move around to help us balance and are how power goes from our bodies to the ground.  If our shoes are tied too tightly we take that away from them.

Fix:  Make sure you can fit at least a finger under all of your laces except the top one.  Try different lacing styles based on your foot type.  Kicking those shin splints could be as simple as letting your feet do their jobs.

Gait Analysis: OK, it’s not the laces.  You tried loosening them and nothing changed.  The next step is to have your gait checked out.  Serious heel striking or over striding with a locked out ankle can send shock waves right up those fragile shin bones every single step.  Have a qualified coach watch to help determine if the way you run could be causing yourshin splints problem.

Fix:  Work towards shorter, softer steps.  Not all heel striking is bad but all over striding is sure to cause some trouble.  Film yourself and work with a coach to treat the source, not just the symptom.

Strength Training:  We always want to treat the source of an injury so it doesn’t happen again.  That makes the gait analysis mentioned above a key component of healing your hurting shins since weak hips or poor posture can lead to lots of problems below the knee.  Proper strength training will help prevent the overuse that typically leads to torn up shins.

Fix:  Work with a coach or trainer to develop a plan that includes runner specific strength work and a gradual build up of mileage.

A completely avoidable injury, don’t let shin splints won’t sideline you again.

Coach Meredith

3 Reasons to Run Without Your GPS Watch

Leaving your GPS watch at home can be scary.  Luckily learning to let go of stats and numbers can be beneficial for lots of reasons.  Want proof?  Here’s why professional runner Molly Seidel started hiding her stats.  Easier than hiding your run data is not taking them it all. Also known as running naked, here are three reasons to take a deep breath and start running with a bare wrist.gps watch

Relaxing.  Leaving the watch at home can be absolutely freeing.  No beeps, no splits, no pressure. Lots of runners are very connected to their tech and discovering that you can rack up miles without it might come as shock.  It is possible, however, and people did this for hundreds of years.  Running sans GPS watch is perfect for recovery runs after a tough workout or race.  It’s also useful for runners in a rut or coming off a big training cycle.  Put the joy in and take the splits out to get back to the core of running: FUN!

See the scenes.  Run the same routes frequently?  Odds are you’re looking at your wrist every time that pesky watch beeps to check on your split.  Since those splits occur at roughly the same spot every time you travel the same route you’re probably too busy looking to notice what’s going on around you.  Abandon the GPS watch at home and open your eyes to scenery you might have been missing.

Run by feel.   Listening to your body is incredibly important.  Easy runs are important and should actually be easy while hard ones should be difficult.  Running naked is a good way to learn how each type feels.  It can open your eyes to potential a prescribed pace was preventing you from seeing.  If you think a 7:00 mile is supposed to be hard and see it on your watch, you might think you’re working harder than you actually are.  Logging some faster miles without the pressure of a watch can lead to big gains and faster races.

Still need data?  Try putting tape over the face of your watch or sticking it in a pocket.  While you won’t see it, stats will still record for your viewing pleasure post run.

Coach Meredith

Join Your Local Running Group

Spring is coming!  There’s no better time to get out there and start logging the miles.  In fact, you see them everywhere.  Runners.

Any day of the week, all hours of the day you can find someone working towards their next PR.  Oftentimes, you’ll see groups of them together smiling, chatting and laughing while they tick off those long runs.  And you can join them!

There are lots of benefits to joining your local running group, whether it’s five people or five hundred.  Most of them are free or provide some benefits for a small membership fee.  Here are just a few of Team ECRP‘s favorite reasons: running group

Guidance:  When you’re part of a big running group it’s inevitable there will be someone at every level of experience and ability.  That makes each outing a perfect time to learn something and become a better runner.  Have a nagging heel pain?  Someone else has, too.  Trouble fueling on those long runs?  There’s probably a brand of gel somebody loves that you haven’t heard of yet.  Take advantage of the opportunity to further your running knowledge and you’ll reap the benefits.

Motivation:  Perfect running days are hard to come by.  Constantly forecast checking and saying ‘at least it’s not raining’ are sure signs of a runner.  But that doesn’t mean it’s easy to get out the door.  Having a few friends to meet up with provides accountability on ugly days and can keep you going when a run gets tough.running group

Safety:  Just like your friends can hold you accountable and help you forget about how awful that 20 miler was, they help keep you safe.  Especially for women there is safety in numbers.  Having at least one buddy makes everyone less likely to be attacked in any way.  It also means faster access to whatever you need if there’s an injury or medical emergency.  Use your local running group to make new best runner friends and you’ll never have to worry.

Socializing:  This is the most important one, of course.  We all love our post long run beer, taco, pizza or all three and, honestly, there’s nothing runners like to talk about more than running.  A local running group is the perfect place to find people to run with, learn from, race with or just plain old hang out with.

Coach Meredith

Bed Time: Sleep Basics for Runners

There are days when you just can’t stop thinking about it.  Bed time.  It’s so cozy and comfy under those sheets.  Wanting to catch up on the sleep you didn’t get last night.  Looking forward to waking up feeling refreshed and strong.  While individual sleep needs might vary greatly, there’s no one who can survive without it.  Runners typically need between 7 and 9 hours per night but that can change as sleeptraining volume and intensity fluctuate.

Why so much sleep?

  • Any training adaptation occurs during rest, making it the most important part of recovery there is.  Training breaks down muscle and tissue that relaxes and is repaired by growth hormone released while snoozing.
  • Failure to get enough rest can result in over training and increased risk of injury.  Lack of sleep has also been shown to decrease response times and concentration.  Increases in levels of stress hormone, blood pressure and insulin resistance are also potential risks.

Getting quality sleep is a must and here are some good ways to improve your bed time routine:

Staying on a schedule is one of the best ways to ensure a good night’s rest.  Go to bed and climb back out at the same time each day.  This will help your body settle into a regular rhythm that includes a normal sleep-wake cycle with plenty of deep, recovery sleep included.

Consider using black out curtains to keep any light out.

Put the phone down.  When the sun goes down our bodies release melatonin, the sleep hormone.  The blue light emitted by most technological devices wrecks that cycle and make it harder to fall asleep, stay asleep and wake up feeling refreshed.  Wearing blue light blocking glasses for two hours, or leaving your devices behind for 30 to 60 minutes, before hitting the hay can aid your ability to conk out quickly.

Skipping caffeine and or alcohol for six hours before bed time is a must for high quality shut eye.  Both can cause major disruption to sleep patterns for a variety of reasons and it’s best to just stay clear of either substance when you can.

What about naps?  Naps can be a valuable tool for making up missed hours or getting an added pre-workout boost.  Be careful, however, to avoid snoozing for more than 30 minutes.  Anything longer than half an hour and you risk something called sleep inertia, a feeling of grogginess once you’ve woken up.

What if I still don’t get a good night’s rest?  When you are short on sleep consider taking the day off to recover or at least lowering your training volume with fewer, easier miles than planned.  You could end up doing more damage pushing through a workout tired than missing it altogether.  If you’re struggling with your training and think it’s causing excess stress or preventing you from getting an adequate amount of rest, consider reaching out to a coach for help reorganizing.

Coach Meredith

Prepare for Winter Running

Winter running is tough.  For a lot of people, that means snow, below freezing temperatures, ice, wind and the potential for missed training days.  Even when we do our best, combating the challenges of winter running is a challenge.  Our bodies start to behave differently when temperatures dip below 50 degrees Fahrenheit whether we like it or not.  That means we have to adapt some aspects of our training to continue safely.  Here are Team ECRP‘s favorite ways to stay warm, and running, all season long.

winter running

Layer Up.  Wear sweat wicking layers close to your body and heavier layers on top of them.  A wind and rain or snow blocking outermost layer is ideal.  It’s always easier to remove something than put more on.  Stocking are great under running tights and wool socks are always cozy.  You never know what the race day weather will do making winter a great time to try new gear.

Grab add-ons.  Winter running requires a few more accessories than the summer does.  We humans lose 85% of our body heat through out head and hands so in addition to your usual fuel and hydration, you’ll need gloves or mittens, a hat or ear warmer and maybe some Yak Trax to help you handle the road conditions.

Warm up.  The colder you are the harder it is to perform well.  Instead of heading outside to warm up like you normally do, get going indoors.  Stretch and mobilize before opening the door.  Have space for drills?  Keep those inside, too.  Try jogging in place, jumping jacks or burpees along with some intense breathing exercises to get your blood pumping, heart rate up and mind ready to tackle a chilly outing.

Dry off.  Get somewhere warm and put on dry clothes as quickly as you can post workout.  Not only will this help your body start recovering faster, you’ll be less likely to catch a cold or be miserable.

Break it up.  If the weather is nasty and it’s dark out or you’re too busy to get all those miles in at once, split them up.  Do one run in the morning and one in the evening.  Aim to have at least 4 hours between those sessions for adequate recovery.

Get friendly with the treadmill.  Ah, the dreadmill.  It’s an unfortunate necessity of winter running.  Luckily when you make friends with one you realize they aren’t so bad after all.  A treadmill can be just as effective as an outdoor workout and is, especially in poor conditions, much safer.

Coach Meredith