However, many runners focus on the wrong types of goals, which can be very harmful on race performance. Join Casey as he explores the best way to set running goals in order to help you maximize your training and racing.

If you enjoy the episode, please take moment to leave a review on iTunes. It is much appreciated!

The post Running Tips Podcast 004: Setting The Right Running Goals appeared first on The Runner's Resource.

I recently received an e-mail from a reader who has been following the 30 Minute Runner experiment. She was intrigued by the goal of figuring out the best low mileage training options and asked whether I had read the book Run Less Run Faster by Bill Pierce, Scott Murr, and Ray Moss.

I had never heard of this book, but the title sounded interesting. I picked up the book at my local bookstore and started reading.

Run Less Run Faster Principles

The training principles behind the Run Less Run Faster program are unique and are a lot different from my 30 Minute Runner program. In my program, I am running 30 minutes per day at least 3-5 times per week, and doing short but high intensity interval workouts 1-2 times per week.

The Run Less Run Faster Program would eliminate all of my easy run days.

The basic idea of the Program is that, during a one week period, runners should run three high quality workouts, two cross training workouts, and take two days off.  The authors refer this basic plan of three run days and 2 cross training routine days as the 3Plus2 plan.

There are three types of high quality workouts: track repeats, tempo runs, and long runs.  Here are a few examples from one week in the 5k plan:

• Track Workout: 10-20 minute warmup, 6 X 800 meters (with 400 meters rest), 10 minute cool down
• Tempo Run: 1 mile warmup, 4 miles at “mid tempo pace”, 1 mile cooldown
• Long Run: 7 miles at “long tempo pace”

The book includes detailed pacing tables for each type of workout based on a runner’s fitness level.  As a 20 minute 5k runner, I would be expect to run the 800 meter repeats in 2:57 minutes. My “mid-tempo” pace is 6:58 per mile. And my “long tempo” pace is 7:13.

These paces are pretty intense , but I guess you have to work hard when you are only running three times per week.

Cross Training in Run Less Run Faster

One of the key distinguishing factors in the Run Less Run Faster program is the use of two “cross training” routines per week.  The authors are very clear that the cross training must be non-impact.

This eliminates treadmills, stair-climbers, ellipticals, certain home workout programs, such as “Insanity” and “P90X,” and jumping rope. Therefore, the only viable cross training exercises for most people are swimming, cycling (including spin classes), and using a rowing machine.

My understanding is that the purpose for the non-impact cross training is improve a runner’s fitness without risking injury.  This could be a godsend to runners who always seem to get injured with higher mileage programs.

Is Run Less Run Faster for Me?

I really enjoyed reading this book. It was refreshing to see a unique take on how to best train for a race.  It was also remarkable to see detailed training plans for marathon times as fast as 3:05 using only three runs per week.

However, I think the Run Less Run Faster program has different goals then my 30 Minute Runner program.

The Run Less Run Faster program is all about limiting the number of running days, but, with the cross training component, the total exercise time per week remains largely the same as other plans.

The 30 Minute Runner experiment is all about limiting the amount of time spent running. It is perfectly acceptable for me to run seven days per week, as long as I don’t regularly exceed 30 minutes per day of running.

It seems to me that the Run Less Run Faster program would take much more time than the 30 Minute Runner Plan.  Not only are the workouts way longer and more intense, but finding ways to cross train could be a real pain.

I don’t have much interest in purchasing a gym membership, driving to a gym, and doing lap swimming or spin class. This would take much longer than a 30 minute run.  I’m also not interested in spending a lot of money on a rowing machine.

So while I am intrigued by the Run Less Run Faster program, I just don’t think it makes a lot of sense for me at this moment in my life.

Have you tried the Run Less Run Faster program?

How did it work for you?

The post Run Less Run Faster – A Low Mileage Option? – 30 Minute Runner appeared first on The Runner's Resource.

I followed my advice in my prior post and took Friday off. I just want to make sure that my knee is going to be healthy enough to handle the rest of the 30 Minute Runner project.

My day off was a good chance for me to reflect on my progress since my 5k race in the first chapter of the 30 Minute Runner project and look forward to future. Now that I’m back into the routine of training for a race, I am reminded of many of the insights that I gained during my high school and college running days.

Believe it or not, one of the most important influences on my running career has been a book called The Inner Game of Tennis. That’s right – a book about tennis has taught me more about running than most running books.

Why The Inner Game of Tennis is So Important

To understand why this book has been such a great influence, you need to know something about me: I have not always had the best mental strength as a runner.

Throughout my high school and college days I would occasionally have a tough time keeping my emotions in check during races.  Once something unexpected happened, I would immediately tense up, shorten my breaths, and destroy any chance that I had at a good race.

It didn’t take much to get me to start thinking negatively about my race.  Things that would cause me to freak out included feeling more tired than I expected, being farther back in the race than I envisioned, or getting shoved or elbowed by a fellow runner.

Once the inner negativity started, I was in big trouble. My negative thoughts included: “Why am I feeling so terrible today?” “I must have trained too hard last week.”  ”There is no way I can catch the leaders.”  This self-talk was toxic and just built on itself during races.

This is where The Inner Game of Tennis comes in.

The book is loaded with awesome mental tips for athletes, but one of my favorite is the need for an athlete to ensure harmony between “Self 1″ and “Self 2.”

The Relationship Between Self 1 and Self 2

The book defines a person’s “Self 1″ as the person’s conscious self.  This is the side of a person that engages in negative self-talk.  For example, Self 1 was talking when I told myself that I “felt terrible” in a race.

Self 2 is the unconscious, physical side of a person.  Self 2 is the part of runner that actually performs the physical tasks of moving the legs and arms to propel the runner forward.  Self 2 is often highly trained and ready to help the person run fast – however, it is often sabotaged by Self 1.

Self 1′s constant stream of doubt and negative comments can deprive Self 2 of its innate ability to perform well. The key for runners is to quite the over-thinking Self 1 and simply let Self 2 execute the physical movements that will enable a runner to run to his or her capabilities.

How to Improve the Relationship Between Self 1 and Self 2

The Inner Game of Tennis is filled with useful tips on how to quite Self 1 and allow Self 2 to perform its innate ability.  I won’t go into everything in this specific post, but one of the most important tips is for a runner to simply trust that he or she has the ability to run fast.

If a runner has firm confidence in the runner’s skills, Self 1 will not be so quick to cast judgments and negative thoughts.  One of the best ways to build this confidence is to perform well in workouts leading up to a race.

You clearly are fit if you hit your goal times for workouts, so you should have plenty of confidence that you are physically able to perform well in a race.

There is no need for any input from Self 1 – Self 2 has all the fitness that is needed to race well and Self 1′s only job should be to let go and let Self 2 do its job.

More to Come About The Inner Game of Tennis

So as you can tell, I’m a big fan of this type of thinking.  The biggest hurdle for my running career has been lack of confidence and self-doubt.  Things really started improving for me when I applied some of the principles in The Inner Game of Tennis.

I’ll talk more about the book in future posts.  But first I have the next 10-20-30 workout coming up. Wish me luck.

Have you struggled with your mental toughness in races and workouts?

What helped you?

The post What The Inner Game of Tennis Can Teach Runners – 30 Minute Runner appeared first on The Runner's Resource.

Without referencing a chart, you risk starting too fast or too slow. If you start too fast, you could exhaust yourself far from the finish. If you start too slow, however, you could leave a lot of time on the course and run slower than your potential.

To use the half marathon pace chart, first determine your goal time for the half marathon. This goal time should be carefully thought out and based on your current fitness. Don’t assume that you can run a time that you ran one year ago if you have not been training at the same level.

Each goal time has a specific mile pace associated with it. So if your goal time is 1:42:00, then you would try to run consistent 7:50 miles. Instead of trying to calculate whether you are running consistent mile paces during the race (i.e. what is 7:50 pace at 5 mile mark?), wear a running watch so that can record your specific splits at every mile.

Half Marathon Pace Chart

Using this half marathon pace chart will maximize the chance for you to achieve your half marathon goals and really have fun in the process.

The post Half Marathon Pace Chart appeared first on The Runner's Resource.

It can be difficult to know how to correctly train for marathon. The 26.2 mile distance is intimidating. However, a high quality training program can be simplified into four phases.

[A] 12-week cycle would look like this: Four weeks of endurance work, four weeks of strength work, two weeks of sharpening and two weeks of tapering.

• Endurance:This phase includes include short, medium and long runs. The pace is easy, emphasizing bulk miles and the development of aerobic endurance.

• Strength: Continue the long endurance runs. Replace the short and medium runs with hill running and tempo runs.

• Sharpening: Move your runs to the track, emphasizing a large number of repeats of a selected distance (400s, 800s, miles or a mix) with short intervals of rest. Taper off the long-distance runs and begin to decrease total mileage.

• Tapering: This period emphasizes power intervals, few in number with increased rest in between. The overall mileage is greatly reduced (40 to 50 percent).

In the strength and endurance phases, make sure to include at least one “long run” every two weeks. The distance of your long run should gradually increase until you are running about 20 miles.

The long run is an important part of getting your body ready for the distance of the marathon.

By planing a sensible training program, you will be able to get the most possible out of your marathon.

[Daily Coloradoan]

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But at what age do runners the height of the potential ability? A recent study analyzed this very question. this study analyzed performances of runners from the ages of eighteen to seventy in the 2010 and 2011 New York City Marathons.

According to the results of the study, men reach the peak of their ability at age 27. Women reach the peak of their ability at age 29.

Of course, running can still be incredibly fulfilling if you are past these ages. However, if you are fifty years old, try not to get discouraged if a 30 year old beats you. Rather, compare yourself against runners in your own age bracket – or simply focus on beating your own best time.

[Springer Link]

The post At what age do runners reach the peak of their physical ability? appeared first on The Runner's Resource.

The marathon pace chart on the left side of this page has mile paces for popular marathon goal times.

In order to succeed in even pacing, it is critical that, in the weeks and months leading up to a race, you run a few workouts at the specific goal pace. For example, run 5-10 mile tempo runs at your specific marathon goal pace. While running these workouts, pay attention to your body and learn how the pace feels.

Even if you have trained yourself to run your goal marathon pace, it can still be easier to get off pace during a race. The excitement and adrenaline at the start of a race can propel you to run faster than desired – and cause you to pay for it later in the race. If you notice yourself off-pace, gradually slow down your running and try to get yourself back on schedule. Make this correction as soon as possible because the negative effects on your race increase the longer you maintain your fast pace.

The post Using a Marathon Pace Chart appeared first on The Runner's Resource.

Competitor.com has a great post from running coach Jeff Gaudette about some of the misconceptions concerning hydration.

The only symptom of dehydration is thirst and often, this thirst becomes so overwhelming that the athlete is compelled to drink when fluid is available.

Furthermore, studies have disproved the claim that a reduction in body weight of less than 2 percent results in impaired performance. For example, a recent study confirmed that Haile Gebrselassie lost 10 percent of his body mass due to dehydration during his world record marathon run in Berlin.

The results of this latest research show, for the first time, that drinking according to thirst is the superior hydration protocol to maximize performance.

The key takeaway is that runners should drink fluids to their level of thirst. If you are not thirsty, there is no reason to pound water and sports drinks. Runners who drink too much fluid before a race sabatoge their performances even though they have good intentions.

The post The Negative Effects of Overhydration appeared first on The Runner's Resource.

Dates: It is important to give yourself at least 4-8 weeks of solid training before jumping into a race. Try to incorporate at least a few speed workouts such as fartleks or hill workouts. While the routine training run is important, speed workouts are essential in preparing your body for the pace of a race.

What Distance: The right race distance really depends on the type of training that you have been able to accomplish. For example, it is probably not a good idea to run a marathon as part of your summer racing if you have not been able to run a few 20 mile long runs. Also, don’t jump into a race with a hilly course without training on hills beforehand.

What Race: Once you have determined the time and distance for your race, the selection of the actual race depends on your location. Running in the USA is a good resource for checking out races near you. You may also want to look for races sponsored by your favorite charity.

You will also have to ask yourself how far you want to drive to get to a course. Remember that races are usually in the morning, so be cautious about choosing a race that is more than one hour from your house.

Best of luck with your training this summer! Here’s hoping that you have the best summer of races ever.

The post Developing a Summer Racing Schedule appeared first on The Runner's Resource.

In addition to these factors, it is important to realize that a runner has no control over one of the most important contributors to a good race: the willingness of race volunteers to give their time to ensure that the race happens in the first place.

The presence of race volunteers can sometimes be overlooked by runners, but there would be no race without the willingness of these people to get up early on a Saturday or Sunday morning to perform their duties.

These duties include such humble tasks as handing out race packets, setting-up tables, installing fencing along the course, standing at intersections to guide runners, staffing water stations, reading off split times, keeping runners moving through the finish line, and cleaning up garbage after the race.

Sometimes race volunteers play the critical role of helping dehydrated and injured runners obtain medical assistance. As shown by the recent events at the Boston Marathon, volunteers must be ready for everything – it was simply amazing to watch the Boston Marathon volunteers jump into harm’s way to assist the victims of the bombings.

There is no doubt that runners owe race volunteers a huge debt of gratitude. So the next time that you run a race, be sure to say thank you to these folks who give their time so that you can have a great time. Also consider giving back and volunteering at future races.

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