25 PRINCIPLES OF RUNNING
These principles apply for those new to running and those experienced alike. Apply them, and you will see yourself improve as a runner and find more joy in the sport of running.
Progressive Overload – gradually increasing both volume and intensity of training over time to build endurance and strength without overloading the body.
Specificity – to get better at running, you need to run. Run more mileage to improve your endurance, and run at higher intensities to improve your speed. Cross training is good to support the running, but it does not take the place of running if your primary goal is to become a better runner.
Reversibility – also known as the “use it or lose it” principle. It takes a long time of consistent training to build aerobic endurance and fitness, and these gains will diminish with extended periods of inactivity.
Adaptation – the rhythm of any good training program is “train, stress, recover, adapt.” The adaptation zone is intense enough to require the body to respond positively and move your fitness forward, but not so intense to push you over the edge into overtraining.
Run with purpose – before heading out the door, think to yourself “why am I going on this run?” “What are my goals for this run?” If you are aiming to build aerobic capacity today, your run will look very different than if you are aiming to improve your lactate threshold.
Keep your easy days easy – the majority of your runs should be done at a pace where you can hold a conversation, breathing easily and producing very little lactic acid. This intensity builds endurance by promoting increase vascularization to skeletal muscle (and therefore more oxygen delivery), consuming mainly fat as an energy source, and increases cardiac load to allow your body to maintain pace at a lower heart rate over time.
VERY easy days VERY easy – recovery runs are vital for, well, recovery. These help flush lactate out of the system and help prepare the body for your next hard effort.
Be intentional with your workout days – this is where the magic happens, so let’s make the most of it. If the aim of a workout is to improve lactate threshold, try to stay between 85-90% of your max heart rate. Pushing too hard during this effort might mean you’re not gaining the sought-after training stimulus.
Negative split pacing – not just during races, but also during training runs. The beginning, the first 10-15 minutes of your runs, should always be the easiest and slowest part of the run. Your body is warming up. Previously you were not running, but now you are. Allow your body time to ease into it, and then pick up the pace and effort level for the remainder of the run.
Biomechanics matter - efficient running not only boosts performance, but also prevents injury and keeps you in the game. You want every ounce of energy expended to contribute to propelling the body forward.
Proper warm up & cool down - warm-ups get the muscles ready to work and decrease risk of injury. These should include dynamic stretches (ie. leg swings, pogo hops, skips), and cool downs should include long-duration static stretching and core work.
Strength & stability are prerequisites - the art of running is an expression of your strength and stability, requiring both elements to support your running mechanics and prevent compensatory injuries.
Flexibility & mobility will improve your stride - maintaining optimal range of motion in joints and flexibility in muscles will allow for a full expression of your powerful stride. This especially requires hip extension and ankle dorsiflexion.
Practice self-reflection and awareness - take inventory of your sleep, nutrition, perceived exertion after daily runs. This is a super power in identifying and addressing early signs of overuse injuries or symptoms of overtraining, especially during the bulk of a big training cycle, and enables you to implement preventative measures as needed.
Training plans must be individualized - your training calendar must reflect your individual goals, needs, fitness level, and injury history to optimize performance and minimize injury risk. While two runners may be training for a 5k, one may have a stronger baseline of endurance while the other has a stronger baseline of speed. These runners require different approaches to training to achieve their full potential in their race.
Recovery is a critical part of progress - proper implementation of recovery and rest allows the body to absorb the training. Without it, we miss out on gaining sought-after training adaptations and we risk overuse injury.
Recovery, not rest - light activity including a recovery jog, a mobility or strength session, or even walking will increase circulation and help flush accumulated lactic acid out of the system on days following a hard workout.
Proper footwear is essential - there is no one size fits all when it comes to running shoes. Base your selection on foot type, running style, volume of running and demands of training, and surface to ensure proper support and cushioning. Shoes are a tool in your toolbox.
Rotate your shoes if possible - allowing adequate time between wears enables the midsole to recover from being repetitively compressed over the course of a run. This extends the life of the shoe, and allows your foot to experience running in varied conditions to produce a stronger and more capable foot/ankle complex.
Variety is the spice of life – cross-training is a key modality of run training. Cycling, swimming, strength training can help you move better and boost your overall fitness while reducing risk of overuse injuries.
Mix it up – run often, mostly moderately easy, but sometimes fast. Vary your paces frequently. Also vary your route. If you normally run on the roads, try running on a local trail from time to time. Also vary your company. If you normally run alone, find a friend or a local running club community to join.
Load management - using tools like heart rate monitors and wearable fitness trackers can help quantify your intensity and volume, helping you maintain training loads within appropriate limits. Stress and train your body, but don’t strain.
Mental strength – Develop mental resilience and strategies to help maintain attention and motivation. One strategy is to break the run up into bite-sized pieces. If it’s a long run, be sure to run the mile you’re in. Try utilizing mantras or short phrases during the run to help stay locked in, especially during hard workouts or race efforts.
Test & re-test – the best way to find motivation is to see progress in your fitness. Run a hard effort (ie. 20-minute run, tracking how much distance you cover over the time), and then repeat this effort after a month of consistent training.
Racing is a skill that takes practice – practice it often. Races are an excellent opportunity to express your current level of fitness and push yourself. It is also provides an opportunity to mentally prepare for race day stressors and logistics.
For more specific, individualized guidance on your running and training. Book a consult today!
