Treadmill Workouts: How to be a Better Runner in 30 Days Series

#5 Treadmill Workouts

SNAPSHOT

The ease and predictability of the treadmill bring runners to log their miles on a black moving belt.

DIGGING DEEPER

For me the north winter months, thundering lightning storms, a home of sick kids, and dark sunless roads have brought me to hit start on the treadmill. Whatever are your reasons, I have some favorite treadmill workouts for you to attack!

Each of these workouts should begin with a sufficient warm up of about 1-2 miles of running on the treadmill. Following the workout with a 1 mile cool down run and stretching. These workouts are geared more toward the intermediate runner but can be scaled to your current level. Please be cautious and listen to your body, stopping or slowing down as needed.

A Negative Split that

turns you POSITIVE

Start at your warm up pace and increase your speed by 30 seconds per mile every 1/2 mile until you reach 5K or 1 mile race pace.

Example:

1/2 mile at 12 min/mile pace

1/2 mile at 11:30 min/mile pace

1/2 mile at 11 min/mile pace

1/2 mile at 10:30 min/mile pace

1/2 mile at 10 min/mile pace

Best Mile Plus

You most likely have raced yourself on the treadmill wanting to see your best mile time. However this workout takes it another step and asks for you to not only give your best mile time but dig even deeper by returning back to race pace for another lap or quarter mile.

Race one mile on the treadmill at the most even and yet fastest pace that your body can go on the day and hour.

After a 4 minute walk, pump up the speed to your new found best mile race pace and run another quarter mile (.25). Don’t stop there by repeating the quarter mile challenge one more time after a short recovery. Congrats now you have dig deep and repeated your win!

Example:

1 mile as FAST as you can

4 minute walk recovery

1/4 mile at Same Mile Race Pace

2 minute walk/jog recovery

1/4 mile at Same Mile Race Pace

Ladder

Perhaps a full long workout seems daunting and you need to start with just getting your feet moving. Well, try this one next time you are timid on the treadmill.

1 minute at 5K race pace

1 minute at 10K or slower pace

2 minutes at 5K race pace

2 minutes at 10K or slower pace

3 minutes at 5K race pace

2 minutes at 10K or slower pace

2 minute at 5K race pace

1 minute at 10K or slower pace

1 minute at 5K race pace

Know Yourself Test

Alrighty, this workout is for you veteran treadmill runners who are sure they know their different running paces. The must have item for this test is something to cover the part of the screen that shows your pace or speed. I have used clothing items, a thick stack of post it notes, or tape and dark paper.

Either use your usual paces or use a Jack Daniel’s Running Formula chart to figure out your suggested pace for marathon, tempo/threshold, and interval pacing. (When using Daniel’s chart, input your a current race performance not what you want to race in the future. Click Calculate and then the tab Training.) Write those paces down. We will call these your suggested paces.

Without being able to view your pace on the treadmill screen run this workout. In the last 10 seconds of the each pace take the item off the screen and check what pace you were running and record your actual pace found on your treadmill screen.

Your goal is while running to feel the suggested pace without the feedback of the actual pace displayed on the screen. You can change around the speed during the workout to finish each section at what you think is the suggested pace.

Can you match the suggested pace and actual pace?

10 minutes at Feels Like Half-Marathon or Marathon Suggested Pace

1 minute recovery jog

5 minutes at Feels Like Tempo Suggested Pace

1 minute recovery jog

3 minutes at Feels Like Interval Suggested Pace

SOLUTION

Change up your treadmill routine and have a blast running!

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

JUST RIGHT Training Plans: How to Become a Better Runner in 30 Days Series

#4 JUST RIGHT Training Plans

SNAPSHOT

How to find the Just Right Training Plan for you

DIGGING DEEPER

Beginning

The first 2 weeks of the training plan need to be at your actual current level of fitness. By starting where you are at now, you can reduce injury and up enjoyment.

Middle

The guts of the training plan should include speed, distance, strengthening, and easy or rest days. Look for a variety of speed workouts so that you are giving yourself new challenges each week. The long run of the week should make up about 25% of your total weekly volume (exception: those with high training ages can run long runs up to 30-40% off their weekly mileage). Moderate strengthening training, within the training plan or on your own, will really boost your race performance. If the plan has you running every day of the week, it may not have been written by a runner. Understanding fatigue and recovery, therefore allowing the body to have easy days of running and rest days from running, will keep you on the trails and roads for many years to come.

End

Watch for a plan that includes a tapering of training as it gets closer to your main race day. For example, when training for a half marathon your last long run should be 2-3 weeks before race day. And it may seem odd to be reducing your weekly mileage so low right before the longest or fastest race than you have ever run but it is true, our bodies need to start the race rested and ready.

SNAPSHOT

Select a JUST RIGHT TRAINING PLAN and hopefully an online COACH that fits you as a runner.

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Women Runners: How to Become a Better Runner in 30 Days Series

#3 Women Runners

SNAPSHOT

I am ABSOLUTELY convinced that Women’s Training should be different than Men’s Training.

DIGGING DEEPER

In my close observations of the coaches of with both the Shenendehowa Girls High School Team (Nike National Cross Country Qualifiers) coached by Rob Cloutier and College of St. Benedict Women’s Cross Country Team (Two National Cross Country Division 3 Qualifiers) coached by Robin Balder-Lanoue, I witnessed the unique differences in training a female versus male body. Not only were these successful coaches training their female athletes’ bodies differently but also their minds.

I took my observations and compared them to the coaching training I have received over the years through the governing body of the running sport in America, USA Track and Field, in their coaching certification classes, Level One and Two, and the countless coaching, running, and training books, articles and seminars. Perhaps 95 % of training literature is based off of training the male body, leaving female training unknown or forgotten within literature. When observing coaches of female teams, a stark contrast appeared between the approach of training the general athlete and female athlete. Both of the coaches that I listed above developed successful methods of training females, less from the available training literature and more through their experiences as coaches. There are nuances to training the female body that once known can unlock success.

I do agree that there are the basic similarities in energy systems and adaptations between the male and female body. However, the difference in hormone level changes and body composition of a female make training different than a male’s training.

In my research I have found one book in which these differences are extensively discussed. Roar by Stacy T. Sims, PhD presents research on the different aspects of a women’s body and her training. “The menstrual cycle not only has a profound effect on your fertility and moods (and chocolate cravings), it also can significantly affect your training and performance. Yet, very few coaches and trainers take it into consideration with their athletes - even those in the most elite competitive spheres.” Obviously there are hormonal level differences in females versus males. Estrogen and testosterone levels impact the bones, muscles, blood cells, body size and amount of fat tissue. Sims continues on throughout her book to outline the effects of female’s different levels of progesterone and estrogen within strength and recovery. She discusses the differences of fat and carbohydrates as a fuel sources for female versus male athletes. Included on her list of differences between the different body types is the origination of strength. “As a woman, you generate the lion’s share of your strength and stability from your hips. And though women do have powerful legs, we tend to have relatively poor core strength by comparison.”

My LIST on HOW to Train

Female Athletes

• Use cross-training. Women are prone to overtraining and creating a balance of training and recovery can lead to consistent improvement. This is especially useful for young females or those within their first five years of running.

• EAT- Don’t use running as a weight loss tool. Consume the same amount of energy you use.

• Aim for a toned body not a lower number on the weight scale.

• Females can be very competitive. Don’t underestimate a female on a mission.

• Get your long runs in, as females have a greater proportion of type I (slow twitch) endurance muscle fibers and development of those fibers can increase your fitness.

• Drop the fasting protocol, it can make you fatter by elevating your cortisol levels and promoting fat storage.

• Plan your strength training challenges during the first two weeks of your cycle (cycle starts the first day of bleeding) when your hormones levels are lower. You can get more bang for your buck when performing strengthening exercises during this time of your cycle.

• Strength train your glutes and core for better stability and balance. (core = everything but your limbs) Think about the exact muscle you are using while you are performing the strengthening exercise.

• Stress Fractures can be linked to low calorie intake and indicate an imbalance in the hormone levels.

• During the PMS part of the cycle it can be harder to perform high intensities and recover from hard workouts. Plan accordingly.

• Menopause age and beyond training should include high-intensity power training, helping to prevent muscle loss and weakness.

• Muscle loss is more of a concern than muscle bulk. Use high weights with low numbers of repetitions after knowledgable instructions on correct movements.

• See Sims’s book for how to use protein intake to get more out of your training.

• 30 minute rule: Eat 25-30 grams of protein within 30 minutes of finishing your run for increased muscle adaptation and repair.

• Reduce GI stress by avoiding maltodextrin and fructose during exercise. Drop the coffee habit before exercise.

• Be serious about your cooling strategies while training and racing, since you start sweating later and less than men.

• Prepare to hydrate more when flying during the latter part of your cycle.

• Cool-downs are more important for women. Compression socks and arm sleeves can help to encourage blood flow and muscle repair.

• Be relational. It will improve your training and racing. Make connections with your family and friends. Listen and share your thoughts with others.

I recommend women and coaches of female athletes read Sims book, Roar, and expand their knowledge of the female body and mind. Another helpful article from the USA Track and Field coach’s newsletter details training with female hormone levels in mind.

If you are worried about race day remember:

The great news for females is that “You can stop worrying about having your period on race day. Everyone worries about having their period for a big event, but in reality, your hormones are favorable for performance once your period starts.” (Sims, p 19)

SOLUTION

Embrace the greatness of a female body. Women are STRONG.

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Sit Less and Less: How to Become a Better Runner in 30 Days Series

#2 SIT LESS AND LESS

SNAPSHOT

If a large percentage of your day consists of sitting in a chair, you may find yourself battling pain. Not just running injuries but back, leg, shoulder, and hip pain.

DIGGING DEEPER

So I often end up late to meetings and I have my excuses, many of which I am thankful for. For instance my child’s hair grooming independence may all of a sudden require a detangling adventure. Or my complicated schedule consisting of 6 active family members’ activities may mean I am planning and packing for church, soccer, skiing, robotics, and lunch somehow in between.

Well recently these excuses landed me about 8 minutes late for a meeting and in turn put me on the floor without a chair. Sitting on the floor for an hour may ruin your day but for me it is a luxury. On the floor I can stretch my legs, switch my body positioning, and lean up against a straight wall. If I could have taken turns standing and sitting on the floor throughout the meeting that would have been heavenly.

Confined to a chair for an hour is just plan difficult for a body. Sure it is restful at first. However when you elongate and squish your hamstring for an hour and then repeat it hour after hour, you will end up pulling on the glute muscles, causing tightening, and next comes the leg pain, hip pain, back pain, neck pain, and so on.

Dr. Kelly Starrett in his book DESKBOUND; Standing Up in a Sitting World wrote, “When we sit for long periods, the muscles in our lower bodies literally turn-off and become inactive. Simultaneously, we automatically adopt positions that don’t utilize the critical muscles and connective tissues that stabilize and support our truck and spine. The result is compromised body function and it causes a multitude of common and pernicious orthopedic problems like back and neck dysfunction, carpal tunnel syndrome, and pelvic floor dysfunction.”

All too often I see runners who have tight hamstrings, glutes, and lower backs. I suggest sitting less with a mix of stretching throughout the day and finishing the day with a series of massage and stretching exercises that help the body loosen up and achieve.

How to Sit Less

Stand

Squat

Walk

Hinge

Play

Lay

My Real Life Examples

Gymnastics Waiting Room - Stand in the back of the room and listen to a podcast

30 Minute Soccer Practice Drive - When you get there walk and stand throughout the practice, reducing the amount of sitting you must do.

Board Meeting - Take a break every 30 minutes by standing up and walking to the other side of the room to get something. Sneak in small stretches.

Basketball Practice - Most schools now have tall tables in their lounge areas. Set up your computer or stand as you read a book.

Watching TV - Try rolling on your foam roller, laying down, sitting in the lotus position, or relaxing yoga poses.

To ease your body into the quick movement of running, begin with dynamic stretching, a moving stretch. Preform leg swings, trunk rotations, and lunges to increase your joint and muscle mobility. In addition, take short breaks to stretch throughout the day. Even one minute stretches often will make a huge difference. Improve your mobility with a massage and stretching protocol for 5-15 minutes each day. See Dr. Strarrett’s book Deskbound for mobility prescriptions.

SOLUTION

The decision to sit or not to sit adds up. Attempt to tip the balance towards less sitting and more moving.

For more about sitting less, read my 2016 blog post on the book Deskbound and sitting.

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Daily Improvements: How to Become a Better Runner in 30 Days Series

Daily Improvements

SNAPSHOT

Join me on this journey to be a better runner in 30 days.

DIGGING DEEPER

#1 Daily Improvements

Start each day with the objective to improve your running by giving your body the needed stress (which will cause adaptations) or recovery (which will allow for adaptations to occur). Deciphering the needed stress or recovery will allow you to incrementally and consistently progress forward.

Notice Stress. Yes, you will have to get uncomfortable in order to cause your body to rebuild and become better. For the marathon runners out there that no matter the distance of your run, 3 miles or 26 miles, you ALWAYS run the same speed. You are not causing improved fitness adaption in your body. Run a little faster at least once a week. For example, instead of running 10 minute miles for 6 miles, slip in 4 miles of 9 minute miles between the first and last mile. By week three you will love those 9 minute miles for the sense of a new accomplishment.

Notice Recovery. Without recovery you can not adapt to become a more fit runner. Recovery can take more than 24 hours depending on the stress load and system that you are stressing.

1 Week to Understanding Recovery

To all the engineers out there, stop logging your running for one week. I know it will ruin your spreadsheet and mess up the yearly mileage records, but please let running be something more than numbers on a document. Now during this week complete this plan.

Day ONE -Run a different course than you have before.

Day TWO - Run but don’t wear a watch.

Day THREE - Don’t run, just walk for the same amount of time as you would have run.

Day FOUR - Run a true fartlek workout by landmarks only, no watch.

Day FIVE - Run your usual run then afterward write on an index card three words that describe how your body or mind feels, flip the card over and write three more words (those are most likely your true feelings, not just what you thought you should write).

Day SIX - Without a watch run until you can’t safely run any longer, don’t use specific courses to figure out the distance (it doesn’t matter this week).

Day SEVEN - Within five minutes total, max out on push ups and squats, no running.

After a week of following this plan you will have a new perspective on recovery. Stop counting and reaching for goals and start listening, feeling, and experiencing. If you think this is hogwash and won’t be of any use in learning to recover, I dare you to try and prove me wrong.

Notice incrementally. That is with small steps going in the right direction. An example of the wrong direction is for you to jump into an advanced strengthening gym class and end up with a strained muscle. Versus recognizing the need for a strong body and receiving instruction on a few body weight exercises that will prepare your body for the next level of training in the future. Be patient and wise, choose to progress step by step. Mastering each step before going onto the next.

Notice consistently. There are two facets to this suggestion of consistency. There is the never take a day off mentality. Where you have a good habits of raising your heart rate with some type of exercise (usually running or strengthening) every single day. The other is the close monitoring of the body in order to make small adjustments so that you don’t trip, figuratively and literally, yourself up and end up on the injured list.

SOLUTION

Reread this sentence below and endeavor to become a better runner in the next 30 days.

Start each day with the objective to improve your running by giving your body the needed stress (which will cause adaptations) or recovery (which will allow for adaptations to occur). Deciphering the needed stress or recovery will allow you to incrementally and consistently progress forward.

This 30 day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.