Another Quick Trip To Miami
Had time for another quick visit to better understand the city and the running scene
Filtering by Category: Running
Top 10 Running Questions & Answers #6
6. Depends on what you’re training for and where you’re coming from. If you’ve established running as a habit and run regularly a safe rule of thumb you can shoot for is about 20-30% of your weekly mileage. Long runs should be done only 1x a week
Top 10 Running Questions & Answers #7
A: Treating the recovery portion of your training as equally important as the active portion will give you the best odds at staying injury free. Think of it as a 50:50 split. That means easy days are easy. You invest in recovery gear: ice packs, roam roller, yoga stretch strap, compression boots, massages, etc. AND you use them liberally. You follow best practices whenever possible like the 10% rule - only increasing weekly mileage by 10% each week with the fourth week being a pullback week before starting another 3 week 10% progression. Keeping track of the mileage in your running shoes and replacing every 250-350 miles. Keeping your Long Runs to 20-30% of your weekly mileage, and don’t ignore little niggles, aches, and pains - treat them immediately.
Pronation: Do you need expensive Structured Running Shoes
Short answer: probably not
I recently shot a video to show one of my runners the pronation (inward roll of the foot and ankle joint during ground strike) in her running stride. Everyone has some degree of it as it’s the normal response to absorb the shock of running. Severe over-pronation or under-pronation can lead to issues over time if not addressed.
The slowed down video revealed what I had seen while she was running - a normal pronation with a little bit more on the right side but nothing excessive, yet she was constantly sold overpriced structured shoes because she was told she over-pronated. I was not surprised.
From RunnersWorld Sept. 15th 2022: *(For years), “structured” running shoes were marketed as a way to counteract your level of pronation and prevent injury and were pushed by running shoe store workers (price point typically being higher than neutral shoes) but more recent research suggests that shoes chosen simply by which felt the most comfortable were also the most efficient and best at reducing injury. Because of this, (thankfully) the major running brands have since abandoned that strategy and now focus on shoes that feel comfortable to you.*
Let’s hope, but it doesn’t seem to me that all of the running shoe stores have gotten the message.
Product Review: AirRelax Compression Boots
Runners and athletes have gotten the message that recovery is just as important as the training itself.
*This is NOT a paid endorsement, just a fun, informational post for my readers of a product I use weekly.*
Running is very stressful on the body, and while that stress leads to greater fitness, there can be a byproduct - inflammation, micro-tears of soft tissue, and raised cortisol levels. The associated heavy legs, soreness, and /or pain can lead to potential injury or less effective training going forward if it’s not addressed. So this is where compression boots step in - .by applying high pressure compression on the legs it squeezes blood out of the muscles and back to the lungs and heart. This allows fresh oxygenated blood to replace it. allowing for these reported benefits that studies have shown to back up:
Improved blood circulation
Boost lymphatic fluid movement (reduce potential swollen legs/feet)
Removal of lactic acid (reduce muscle fatigue)
Improved flexibility
Recovery stimulation
Boost oxygen distribution
What coach sean Fortune says:
They work and I use them weekly.
Why I use them:
To recover better from general running-related leg fatigue - achy muscles and connective tissue due to mileage accumulation or a long run
To recover better from a particularly acute symptoms like knee discomfort, a strained quad, hamstring, or calf
To freshen up my legs the day before a hard workout or race
How I use them: a 20 minute session of max pressure and then 10 minutes of rotating max pressure. My legs always feel better than before and much lighter. I always use them the night before a harder effort the next day and I feel like they’ve contributed to keeping my knee joint healthy by relieving the tightness in my quads and IT band.
Drawbacks include:
Price, they’re not cheap, I have the mid-tier option 3.0 and it costs $645.
They don’t go very high up on the leg muscles so upper quad and the hip flexor area miss the compression effect. Perhaps the PRO model $1250 goes up higher on the leg.
You get used to the high pressure, and while still very effective with continued use, I can feel my legs want even higher pressure, perhaps the PRO model offers that
Bottom Line:
It’s worth it for hard working or competitive runners that want to maximize their recovery.
Does your breathing hurt while running in Winter?
Cold, dry air can cause real discomfort for many runners during the winter months, but don’t let that stop you from getting your runs in.
Give it time - you may find your body will adapt and become better at processing the cold air. Try slowing down the pace while you’re going through that transition. Give it a month. If it’s still giving your problems, not all is lost. Simply make sure your well hydrated all winter long and try wearing a balaclava to cover your mouth and nose, that should help. When doing that, go through periods in the run where you pull the balaclava down and practicing take in the cold air without the balaclava filter.
LA shoot with Carlos Serrao
Great time with great people, looking forward to seeing the finished product
Coach Sean contributes to GQ article "How Much Running Is Too Much Running"
Post NYC Marathon recovery advice
There's plenty of tips on what to do before and during the NYC Marathon, but you rarely hear about what do to after. Here's my advice for before, during, and AFTER, the big day, written for the Joyful Approach blog.
Marathon Season Is In Full Swing!
2 weeks to go before the big race, you can feel it in the air.
Summer Running Is A Great Time To Work On Speed
Ken is doing 100 meter sprints. The warm temperture is ideal for short, fast sprinting which develops all-out speed, strength, and form efficiency.
Warm Up Before Strength Training
This is a short video of my typical warm up routine before doing full-body strength training geared specifically to make me a more balanced, efficient, and faster runner.
High School Outdoor Track Nationals
This is short video I made of a final tune-up workout before Nationals of two of the fastest High School runners in New York City and the country.
Summer Training for Youth Runners
Summer running in New York City is great for young runners learning the importance of safely building up consistent mileage; injuring preventing stretches; and running form drills to improve efficiency and economy.
Summer training
Running in NYC during the summer months usually means New York City Marathon prep training; base-training; and as always - speed and form work. With this video, we primarily used it to analysis and help correct some form concerns that Josh was having.
SpringTime High Intensity Interval Training On The Bridle Path In Central Park
With the warmer temps, running fast and comfortably is the natural progression after the cold winter months. New York City running is some of the best in country.
Winter Running In Central Park
With the appropriate apparel, running in the winter is easy and a pleasure. Don't let chilly temps keep you away, visit a proper running store to get the right gear and get out there and start enjoying the outdoors all year long.
Running Speed Intervals in Central Park
Central Park is fertile training ground for running. Carefully measured, inspirational locations, help with the getting most of out of our workouts.
Central Park is Perfect for Speed Training for Runners
In this video, high school freshman and rising New York City miler, Ali, is working on her "top-end" running speed doing near all out 200 meter and 300 meter repetition sprints. Excellent for building speed and speed endurance which will improve her mile racing time and her fitness for lacrosse.
High School track runner doing sprints in Central Park on the east drive
Lactate Threshold & Sprints Running Workout
Changing speeds during an interval running workout can help build race ready fitness in a manageable, less destructive way than just straight up hard, fast intervals. Lactate Threshold (high-end AEROBIC pace) 1200 meter intervals tire the legs sufficiently - mimicking racing fatigue without being abusive, followed by some shorter, faster intervals 300 meter / 200 meter / 100 meter sprints, challenging the body the same way as the end of the race.
Amy running lactate threshold pace followed by sprints