As I mentioned in my prior post, I am a big fan of the book Run Faster by Brad Hudson and Matt Fitzgerald.  One of the most interesting parts of the book is the discussion on “hill sprints” as way to reduce running injuries.

Don’t Hills Cause Injuries?

This was my first reaction when I read Coach Hudson’s suggestion that running hills prevents injuries – and I still think I’m right.  If a runner trains too much on long, hilly terrain he or she increases the chances of developing injuries, including achilles tendonitis.

However, by using the phrase hill sprints, Hudson is referring to very short and very quick bursts of hill running of about 8-10 seconds.  The idea is that these workouts enable runners to make tremendous gains in strength and muscle power that will help prevent overuse injuries.

The hill sprint workouts start in the initial “introductory” period of a training plan and gradually phase out as the runner gains the necessary strength to handle the more challenging, race specific workouts later in the plan.

Building Functional Strength

If you have ever been to a physical therapist for a running injury, he or she most likely prescribed certain strength exercises to build areas where you are weak. For example, you may be told to perform “clam shell” exercises for weak hips, or squats for weak quads.

However, it can take a long time for these exercises to make a noticeable improvement in your running because muscles do not work in isolation – the activity of running is only possible through the coordinated movement of many different muscles in the body (hips, glutes, hamstrings, calves, quads and so many others).

The idea for hill sprints is to build stability muscles through all of the coordinated movements of running.  In this way, hill sprints are a form of “functional” strength training in which the specific movement is trained rather than just the individual muscles involved in the movement. This could be a way to build the strength of running muscles that need the most improvement.

How to Get Started with Hill Sprints

As stated in Run Faster, a runner can start doing hill sprints at the beginning of the training plan.  Initially, the sprints should be on a hill of 6% to 8% grade (take a look at veloroutes.org to determine the grade of a hill) and should only last for about eight seconds. On two days of the first week of your training plan, run one hill sprint after a run.

Gradually increase the number of hill sprints until you are running 6-8 after a run.  After about four to six weeks, you will have probably developed enough strength to shift from the hill sprints to strides after your runs.

I know that the hill sprints for injury prevention idea seems a bit crazy at first, but it is a really great way to quickly strengthen your foundational running muscles and reduce the chance of injury.

The post Always Injured? Try Running Hill Sprints appeared first on The Runner's Resource.

Welcome to 30 Minute Runner 2.0. 

As chronicled in the last few posts of the series, 30 Minute Runner 1.0 was a pretty big failure.  My original goal was to see how fast I could run a 5k with only 30 minutes of running per day.  My plan was to do easy 30 minute runs 3-4 times per week and run the 10-20-30 workout 1-2 times per week.

The hope was that the 30 minute easy runs would build my aerobic capacity, while the 10-20-30 workouts would help improve my VO2Max.  I thought it was the most efficient way to improve my running.

Well, it may have been efficient, but it was horribly misguided.  I ended up with knee tendonitis after running the intense 10-20-30 workouts when my body was not ready for them.

The Plan for 30 Minute Runner 2.0

Instead of jumping into intense workouts without a proper base, 30 Minute Runner 2.0 will be based on tried and true training principles. I will still plan to stick to 30 minutes per day of running – except for some long runs and speed workouts – but the plan will be very different.

My go-to guide for designing my plan is Run Faster From The 5k to The Marathon by Brad Hudson and Matt Fitzgerald. As I mentioned in my prior post, this is an outstanding book that simplifies complex training principles.

The foundation for the book is the idea of three training periods of training: Introductory, Fundamental, and Sharpening.

• Introductory: 3-4 week period in which a runner gradually increases mileage through daily easy runs and one long run per week to build an aerobic base.  This period  may include some light threshold training (sustained runs at close to race pace). Any speed workouts during this period are shorter in duration (i.e. 4 X 30 second fartlek workout). This period also includes a 8-second hill sprints in order to increase hip and lower leg strength to prevent injury.
• Fundamental: 5-7 week period in which a runner’s training because more specific for his or her race.  There is a focus on more race pace workouts for a longer periods of time (i.e. 7 X 600m at 5k race pace).  Hill training is included in this period, but they are “repetitions,” not “sprints.”  The hill repetitions are a good way to combine strength training with speed work.  Threshold runs are longer and more sustained.
• Sharpening: 4-6 week period which is designed to peak a runner for his or her goal race.  The workouts are designed to simulate your specific goal race as close as possible (i.e. 5 X 1000m at 5k goal pace with one minute rest).  All workouts are tailored for the exact race – you don’t run 400 meter repeats if you are training for a marathon.

By focusing on three different periods with different types of workouts, I stand a much better chance of maximizing the development of all of my body’s running systems.  This is much more comprehensive than just running 10-20-30 workouts every week.

How to Fit All This Into 30 Minutes Per Day

As you can tell, my new plan is more complicated than running easy 30 minutes per day with a few 10-20-30 workouts thrown in now and then.  The 30 Minute Runner 2.0 plan is a bit different and includes the following weekly pattern: (1) 3-4 days of 30 minute runs, (2) 1 long run, (3) 1-2 workouts (i.e. threshold runs, speed workouts, etc.).

This is going to take more effort than the original plan, but is also a much better way to train and will hopefully will be much more fulfilling.

With that said, I will have to break the “30 Minute” Runner rule at least 2-3 days per week:

• Long Runs: The original 30 Minute Runner plan included no long runs.  In order to maximize my training, I am going to make a real effort to introduce long runs into my training.  Long runs are really important in developing endurance and aerobic conditioning. Although my busy schedule leaves me no time for long runs during the week, I am going to try to run long on either Saturday or Sunday.
• Speed Workouts: Depending on the workout, I may have to run longer than 30 minutes.  Due to my busy schedule, this is going to be tough.  One option is to combine the long run day with a threshold workout (i.e. run the last 20 minutes of the long run at threshold pace). We’ll have to see if I can make it work.

However, before launching into 30 Minute Runner 2.0, I am focused on getting my hips and lower body muscles stronger to treat and prevent knee pain. I’m diligently following the RunnersConnect strength training program, including the Bia hip routine, and strength program for runner’s knee. I’ve been super happy with the exercises and already feel stronger and more stable in my lower body.

Follow My Progress

I have appreciated all of the support I’ve gotten from runners who are interested in a training plan that can work for busy people.

I’m sorry that my first attempt was unsuccessful, but I hope you understand that I’m not holding anything back – this blog contains my real experiences in trying to run fast with a family and full time job.

Please contact me with any helpful tips and advice. It is always great to hear from readers.

Let’s see if this works!

The post Welcome to 30 Minute Runner 2.0. Let’s Do This – 30 Minute Runner appeared first on The Runner's Resource.

If you’ve been following my 30 Minute Runner experiment, you know that I wanted to see how fast I could race a 5k with only 30 minutes of running per day.  In order to give myself the best chance to succeed, I decided to jump right into high intensity interval training workouts to help improve my VO2Max.

The main workout that I used was the 10-20-30 workout which a recent study showed to be a quick but very effective option for increasing a runner’s VO2Max. Unfortunately, I got a little too excited about this workout and underestimated its intensity.

Long story short – I now have some knee tendonitis that is preventing me from running – not cool!

You can see the sad state of my training by looking at the data from my Garmin Forerunner 310XT in the month of April.  There are far too many days with no running.

This is certainly not a pretty running log, but I want you to understand exactly what I’m going through.  I don’t want to hold anything back because you may be able to learn from my mistakes and avoid the problems I’m experiencing in my training.

I have been following the excellent RunnersConnect strength training program – including the Bia strengthening hip routine and the specific exercises for runner’s knee. These routines have helped to improve my knee pain, but I have a long way to go to improve my strength.

So What’s the Plan Now?

Well, I think I’m done with the 10-20-30 workouts for a while.  While I believe it is an effective workout, they are way more intense than I originally thought due to the constant changes in speed.  My body clearly was not ready for the intensity and I paid the price.

Instead of chasing a secret workout, I think I need to go back to the tried and true methods of periodization and gradual progression used by running coaches for decades. In other words, I should have focused on building a solid aerobic base and then gradually have introduced speed into my training.

Instead, I jumped into some pretty intense speed and am now paying for it. Don’t make my mistake.

Using the Run Faster Principles of Coach Brad Hudson

While I am disgusted with my dumb training plan that got me injured, the 30 Minute Runner experiment is not over.  I’m currently working on a smarter training plan that allows my body to gradually adapt to higher intensity running.

One book that is really helping me think about training plans is Run Faster from the 5k to the Marathon by Brad Hudson and Matt Fitzgerald.  Brad has coached many great American runners, including Dathan Ritzenhein, and details his training principles in this easy to read book.

Run Faster is a fantastic introduction to building a training plan and gives reader plenty of tools to customize plans – even on a very busy schedule.

My favorite training book had been Daniels’ Running Formula by the great coach Jack Daniels.  But Coach Hudson’s book is a bit easier to digest – it is not as scientific Daniels’ Book – and provides some great insights the best way to adapt a training plan to your specific circumstances.  I’ll share more about the book in the coming days and weeks.

Until then, I’m focused on clearing up my knee tendonitis and returning to pain-free running.

Have you ever rushed into a training plan only to get injured?

Do you have any advice for me in coming back from injury?

The post My Training Plan Got Me Injured – What Now? – 30 Minute Runner appeared first on The Runner's Resource.