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...]
Welcome to the NEW Running Coaching
May 9, 2011 By Leave a Comment
Welcome to the new Running Coaching. It is great to be back with you after some technical difficulties! As I re-launch the site, I just thought I’d explain a little about who it is aimed at and my training philosophy. There are some runners who just enjoy the running itself and who run for fitness and the pure enjoyment of running. These are noble motives and I’d like to think I can provide a little information that might be beneficial to them. There are some runners who disappear away at the front of a race never to be seen again until either they lap you or you see them picking up a trophy at the end of the race. Most of these runners have their own coaches but I’m sure there will be snippets of information that would … [Read more...]
Training for 5k? Finish fast!
March 29, 2010 By Leave a Comment
I’ve just received my May copy of Runner’s World. Amongst the running coaching articles is one entitled ‘Secrets to a Stronger Finish’ One of the suggestions it contains is to use plyometrics - jumping and bounding exercises. This is an excellent way to improve speed and running performance but, what the article fails to mention, is that it carries a very high risk of injury if the athlete is not fit enough. So, while there are benefits to be had, plyometrics represents very much the icing on the cake. So, what alternatives are there to boost performance at the end of a race? In my track days, I mainly raced 400m hurdles. To gain strength, I often trained with a group of 800m runners on the Oxford University track – the track … [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 13: Rest before a Big Race
February 10, 2010 By Leave a Comment
Cut out all racing… during the last month of your training: you will need certainly three weeks to put the finishing touches to your stamina and reserve energy. When you consider what a vast amount of work you have already gone through, you will admit that a fortnight or so longer is a relatively trifling matter. Endeavour to keep all your spare time fully occupied with reading, writing; anything that will keep you still, anything to divert your mind from harping on the forthcoming event. Newton was certainly ahead of his time in recommending rest before a big race. There are numerous tales in athletic history of runners being prevented from training by illness and injury and then returning with a breakthrough performance. Prior to the … [Read more...]