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.

Top 10 Running Questions & Answers #10

For the next 10 days I’ll list the Top 10 Running Questions & Answers I get asked most frequently.

A. Depends on the individual but here are some of the things I look for: are you running enough? Are you doing speed work? Are you running long enough? Are you running too much? Are running too fast on easy days. Are you taking rest days? Are you getting enough sleep? Are you eating right? Are you cross training? Are you doing strength training, if so, how much? Are you racing shorter distances? Have you ever had bloodwork done? There’s a ton of questions that need to be unlocked to improve your marathon time, taking a good hard look at your global running regimen will likely find the answer.

Southforker: Ready, set, run: A Hamptons expert gives the route to your perlect running routine

NYC & Hamptons running coach Sean Fortune shares his tips for getting back into running in 2023 in the Southforker - the Hamptons go-to source for latest stories, recommendations, and upcoming events.

https://southforker.com/2023/01/16/ready-set-run-a-hamptons-expert-gives-the-route-to-your-perfect-running-routine/

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.

2022 NYC Running Year in Review & beyond

Happy New Year! At the close of 2022, I’m filled with reflection, gratitude, and joy. It will be my 15th year as a full-time coach in NYC and the weight of this isn’t lost on me. Getting let go from Citi in 2008 after the financial crisis turned out to be a true blessing in disguise. At the time, filled with dread, I started coaching part-time while working at a running shoe store on the UES, thinking I’d return to a Wall St. firm as soon as possible. Never in my wildest dreams did I think I’d be here today - in 2023 - counting my blessings each day that I found coaching and all the wonderful people I’d meet along the way (many of whom I hope are reading this now). I couldn’t have imaged a better profession for me or dreamed of all the different directions and outlets it would take me.

Over the years, going back to 1998 - the year I started running competitively, I’ve seen the NYC running scene change dramatically. Some of the outsized trends and remarkable happenings include: the coming and going of great runners and club teams; the corporatization of club teams including major sponsorship deals; the remarkable growth of the NYRR and emergence of a valid competitor - NYCRUNS; the goodbye of a few long time local running shoe stores; the opening of world class track facilities: Icahn Stadium & Ocean Breeze; the Millrose Games move from Madison Square Garden to the Armory; the overall proliferation of new runners and clubs; running-related podcasts; the advent of ‘underground’ racing events; and so much more. Most of this points to the largest trend: growth. And Central Park Coaching has grown with it. 

I’m pleased to say 2022 was another good year for Central Park Coaching. Marked by a 12% YOY increase in website traffic and 5% YOY increase in training sessions. I’ve taken on larger roles as a established contributor to mainstream media articles (GQ, NYMag, SHAPE, etc.) providing expert running-related advice and work as a Running Technical Advisor working with photographer Carlos Serrao and New Balance. The new year will continue to bring change and growth I’m sure, and I plan on contributing to that as I have a few new things in store for 2023! So I’m excitedly working on that and looking forward to another year immersed in the NYC running community, filled with joy and gratitude. 

Speed Work In Upstate NY To Finish Out 2022

Speed endurance running workout : 3x 1 mile @ 5k effort on 90sec jog rest: 5:37, 5:46, 5:41. After a break, finished with 3x 300m on 100m walk working on my closing speed.

Weather was great, 40 degrees with a little breeze.

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100m strides

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Cool down

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.

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