Top 10 Running Questions & Answers #3

A: When incorporated correctly, strength training for the lower body is an effective performance enhancer and “body hardener” - making you more durable and less injury prone. How to add it into your running is the tricky part. The key to implementing it correctly is to view it only as a supplement to the already physically demanding running. Problems occur when runners get carried away by either doing too volume or use too much weight which always leads to injury or less effective running or burnout. Another consideration that’s important is timing: when do you add it into your running week? If you’re not doing speed work, you can add it in twice a week with a couple of days in between sessions. If you’re doing speed work, stacking it after a speed session is ideal. If you don’t have time immediately after, you have about an 8hr window where your body will still be primed for it. Just make sure you’re fueled for the strength work and you warmed up properly before you start

Top 10 Running Questions & Answers #4

A: Standard answer is typically 6-8 weeks before you start seeing physiological improvements but most people will see gains sooner if they’re consistent

Top 10 Running Questions & Answers #5

A: Get consistent. When establishing a continuity of run training you don’t have to do a lot each run to be effective, you just have to establish regularity. In fact, it’s better if you don’t do a lot at first. Just getting your body used to the idea that it’s going out for a short run is key to making it start to feel easier. Something as little as 10min of total running every other day for beginners. Resist the urge to do a whole lot more the first couple of weeks, this will increase your odds to sticking with it. For established regular runners, running gets easier when you start adding in strides, speed work, higher mileage and long runs

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.

Top 10 Running Questions & Answers #8

A. Interval training. Speed repetition work. These are great ways to hone pace recognition. When routinely timing your speed work your body gets accustomed to knowing what effort translates into how much time it takes to complete the distance of the interval. You extrapolate the pace and over time you begin getting a real sense of what each pace feels like.

Top 10 Running Questions & Answers #9

A: Give it the respect it deserves. Having running stick as part of your lifestyle takes great discipline. If you don’t go into it with that mindset chances are it won’t work out. If you do, I promise it will challenge you endlessly but it will be worth it. Also, be humble. Be OK with struggling with it. That’s normal, what matters is that you don’t give up before the magic happens

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.

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.

What Do The Greatest Sportsman of All-Time Have In Common? Answer: Speedwork

Muhammad Ali, Roger Federer, Michael Jordan and Wayne Gretzky, all trained with speed work at some point in their lives.

To improve endurance, power, stamina, and quickness, each one - the very best of all-time in their individual sport trained by doing short bouts of high-intensity running. If it’s good enough for them, then it’s good enough for us.

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

Effective Leg Strengthening Exercises For Runners

Sliders: strengthen the entire leg without load for effective running enhancement.

As I have gotten older I’ve been forced to question training practices and assumptions. What once worked for me in the past has now become more challenging or even problematic.

Recovery and strength training are two topics at the top of that list. This year I’ve experimented with different types of strength training exercises, moving away from traditional weight bearing lifts that either took too long to recover from or heightened my risk of injury.

Resistance bands (@tombrady ❤️ them) and sliders really seem to help in a low-key type of way. Pictured are 3 slider exercises that hit the entire leg: hips, adductors, quads, quotes, hamstrings, and calves.

Sliders - leg strengthening exercise for runners

Lateral slide to strengthen the adductor

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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Winter 2023 NYC Buyers Guide For Runners

We all know winter running in New York City can get very cold. These running apparel choices will have you warm and comfortable in the most frigid tempertures.

All majors brands should make quality equivalents (which I have many), these choices I happen to have reached for this morning when the temp was 3 degrees with 12 mph winds.

For base layers I wear the Tracksmith Allison half-tight (lined) and Sugoi mid-zero half zip. Outer layer tight is the Lululemon Surge Warm Tight, with a mid-layer upper body Nike Therma-Fit Repel Element long sleeve top. The upper body outer layer is topped off with the Lululemon Cross Chill jacket. For gloves, Castelli Espresso GT - lined and wind proof. For the head a Lululemon head band with a Banana Republic heavy knit hat to top it off.

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Tracksmith Allion Half Tight

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Lululemon Surge Warm Tight

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Sugio Mid-Zero Zip

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Nike Therm-FIT Repel Element

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Lululemon Cross Chill Jacket

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Castelli Espresso GT glove

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Lululemon Metal Vent Tech Headband

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Banana Republic Knit Hat

Indoor track has started

A full slate of open events all winter long can be found at the Armory and Ocean Breeze. Highly recommend. Check facility websites below for full details.

2023 OPEN INDOOR TRACK RACING SCHEDULE

JAN 5, 7PM - OCEAN BREEZE

JAN 19, 7PM - OCEAN BREEZE

FEB 2, 7PM - OCEAN BREEZE

FEB 16, 7PM - OCEAN BREEZE

FEB 25, 9AM - USATF OPEN - OCEAN BREEZE

FEB 26, 10AM - USATF YOUTH OPEN - OCEAN BREEZE

MAR 2, 7PM - OCEAN BREEZE

MAR 16, 7PM - OCEAN BREEZE

JAN 5, 7PM - NYRR - ARMORY TRACK

JAN 19, 7PM - NYRR - ARMORY TRACK

FEB 2, 7PM - NYRR - ARMORY TRACK

FEB 25, 7PM - ARMORY TRACK

MAR 2, 7PM - NYRR - ARMORY TRACK

MAR 6, 7PM - ARMORY TRACK

MAR 18, 9AM - NYRR YOUTH - ARMORY TRACK

MAR 26, - FRONT RUNNERS - ARMORY TRACK

www.armorytrack.org

www.oceanbreezenyc.org

Some running Shots from LA

There’s definitely some decent running in Los Angeles.

Griffith Park is great - soft, hilly trails. Venice canal and beach along with the beach in Santa Monica looks good for speed work. And track work at UCLA or another track should be good. Didn’t disappoint.

Feels Like the Cold weather is finally settling in

I’ll try to put together a cold weather running apparel post soon. Just in time for the holidays 🎄

NYC winters

Having the right gear is essential