Minimum Effective Dose • The best way to improve your running is to run more miles • The best way to get injured running is to run more miles Every runner who is seeking to improve will at some point face this problem – the best way to get fitter is to run more miles but if I do that, I’m likely to get injured. Most running books and magazines quote the 10% rule when looking to increase mileage – that it is safe to increase your mileage by 10% each week. Some wiser writers include the warning that every fourth week should be a recovery week where you back off to let your body recover. Using this as a principle though, you could go from running 10 miles a week to running 100 miles in a week in less than a year! Well you … [Read more...]
Law 15: Understand the Holism of Training
February 19, 2010 By Leave a Comment
I have to confess that I have a bit of an obsession for buying books about running, predominantly about running training. If I were to pick one area that was consistently undervalued, it would be the holism of training. Many runners obsess about how many miles they’ve done without ever consider what happens during the rest of the week when they are not training. Noakes identifies the four main factors that impact performance when training hard: Eating an appropriate diet Getting the right amount of sleep Avoiding physical effort that it not training related Reducing work stress A professional runner has systems in place to manage these things. Masseurs and physios help with recovery between sessions, diet is closely analysed and … [Read more...]
Law 14: Keep a Detailed Logbook
February 12, 2010 By Leave a Comment
This law is not one of Newton’s original laws but has been incorporated by Noakes. Newton has recorded for posterity his training and the effects it resulted in. Similarly, by recording our training, we have an ideal resource to determine what will work for us. Over a running career, comparison of training logs from previous years will provide an assessment of current fitness and areas to address in future training. Through analysing training logs, the causes of most injuries or poor race performances can be diagnosed and remedial steps introduced to prevent a reoccurrence. So, what do we need to include in our log? The date The time of day The route run – most runners have a limited number of routes that they use making comparisons … [Read more...]
Law 12: Train the Mind
February 8, 2010 By Leave a Comment
When you begin training you will find that the longest and most strenuous mental and physical exertions all come at the start…It seems to me that stamina is just as much a mental attribute as a physical one. Make your mind healthy and it will do the rest. If it is not normally healthy, you will never make a decent job of anything. One of my favourite maxims about training is that the most difficult part of any run is the bit between the sofa and the front door! Mental toughness is, I believe, essential in all forms of running in order to be successful This view is echoed by Noakes and Newton. Noakes devotes an entire section of his book to the mental aspect of the sport. At the elite level, often it is only the mental aspect that … [Read more...]
Law 11: Train With a Coach
November 27, 2009 By Leave a Comment
This is another law that is proposed by Noakes but was not one of Newton's original laws. To summarise, Noakes lists the benefits of having a coach as: - to provide inspiration and support for the athlete - to provide an objective analysis of when the athlete is doing too much - knowing the athlete and providing the appropriate mental and physiological stimulus Of course I am going to strongly support this law. For many recreational runners, it is difficult if not impossible to have a relationship with a coach on an individual basis. The danger then is that the runner picks up bits and pieces from books, magazines, other runners and the Internet and applies ALL of it!! As I've previously posted, my coaching ethos is to train Smart. In … [Read more...]