Running instructor shares strategies for simplifying jogging experience
Running can be a rewarding and fulfilling activity, but it's essential to approach it with the right mindset and techniques. Here are some tips from RRCA and UESCA-certified ultramarathon coaches to help beginners get started:
1. Build Fitness Gradually
Focus on building fitness gradually with a balance of easy running and targeted speed work such as tempo and interval sessions. This approach improves endurance and speed while lowering injury risk.
2. Prioritize Easy Runs
Easy runs should make up about 80% of your training. These runs build endurance safely and reduce recovery time compared to running too fast all the time.
3. Avoid "Junk Miles"
Each workout should have a purpose. Don't just add miles to your week without intention.
4. Incorporate Interval Workouts
During specific training phases, incorporate interval workouts to improve lactate threshold and running economy, which helps in pushing through fatigue.
5. Train Your Gut
Train your gut alongside your body for fuel tolerance, especially in hot conditions, by testing hydration, sodium, and calorie intake during long runs.
6. Make Long Runs Intentional
Make long runs intentional dress rehearsals by simulating race conditions: practice fueling strategies, gear choices, running hills or tough terrain, and mental focus.
7. Embrace Rest and Recovery
Understand the importance of rest, recovery, and sleep as essential tools in building fitness and preventing injury during demanding ultramarathon training.
8. Adopt a Holistic Approach
Adopt a science-based, holistic approach that balances physical workouts with nutrition, mental training, injury prevention, and consistency rather than just accumulating mileage.
9. Strength Training is Crucial
Strength training is crucial for beginners in running. It can help prevent injury and improve running economy, which is how efficiently the body uses oxygen. Aim for at least two strength training sessions per week, including full body exercises like glute bridges, planks, and squats.
10. Enjoy the Journey
Running frequently will improve cardio endurance, making each session more enjoyable. Listening to music or a podcast during runs can make them more enjoyable as well.
11. Consider a Run Coach
Run coaches consider factors like fitness schedule, goals, work life, and stress levels to provide personalized and adaptable plans. They can make running feel easier and provide advice on questions related to training, fueling, and recovery.
12. Take Rest Days
Taking rest days when needed can help prevent injury and maintain motivation.
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These insights reflect principles often recommended by certified coaches like those from RRCA and UESCA, based on scientific and practical experience in ultrarunning training.
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- In addition to running, strength training, such as glute bridges, planks, and squats, should be incorporated into a beginner's routine at least twice a week to help prevent injury and improve running economy.
- To ensure safety and reduce recovery time, easy runs should account for about 80% of a runner's training, while targeted speed work like tempo and interval sessions can help improve endurance and speed.
- To enhance running economy, running-specific interval workouts can be incorporated during certain training phases to improve lactate threshold and push through fatigue.
- A holistic approach that balances physical workouts with nutrition, mental training, injury prevention, and consistency is essential for building fitness and preventing injury during demanding ultramarathon training.
- To build endurance safely and avoid "junk miles," each workout should have a clear purpose and be intentional, with an emphasis on easy runs over long distances.
- Embracing sports like fitness and health-and-wellness values, such as the importance of rest, recovery, and sleep, can help prevent injury, improve recovery, and maintain motivation during training.
- Listening to music or a podcast during workouts can contribute to making running more enjoyable and engaging, thus improving cardio endurance over time.
- For those looking for high-quality workout earbuds, consider recommendations such as [specific earbud recommendations], designed to enhance workout experiences and provide an immersive audio experience.
- Run coaches can offer personalized and adaptable plans, taking into account factors like fitness schedule, goals, work life, and stress levels, making running feel easier and providing valuable advice on training, fueling, and recovery.
- Taking rest days when needed is crucial to maintain motivation and prevent injury during ultramarathon training.
