I talk with coach Jeff Smith about my book, Low-Mileage Running: A short guide to running faster, injury free.
I talk about my new book Low-Mileage Running: A short guide to running faster, injury free, with Primal Endurance host Brad Kearns.
I talk with Andy Magness about his book “UltraMental: An unconventional approach to training for endurance events on a few hours a week (or less)”.
In this episode I share how to use a holistic approach in your training to get the best results. I also share how to adjust your training on the fly. Read more about this approach in my book, “Low-Mileage Running: A Short Guide to Running Faster, Injury Free”.
In this episode I share how to listen to your body to maximize your training. I also share an interview about my new book: “Low-Mileage Running: A short guide to running faster, injury free”. This interview was done for Back of Pack Endurance Podcast, with John Harris and Andrew Weaver.
|Podcast Feed: Low-Mileage Running (Audio)||MPEG-4 AAC Audio|
|Podcast Feed: Low-Mileage Running (mp3)||MP3 Audio|
I just published my book Low-Mileage Running: A Short Guide to Running Faster, Injury Free! Over the past several years I have learned how to stay injury free and run faster, by focusing on quality, rather than quantity in my training. If you’ve struggled to stay injury free or are looking for a way to optimize your training, buy my book to find out how I been able to set personal records while running fewer miles.
In the coming weeks I will be publishing my book in print and audio as well.
I am excited to share the training strategies I’ve developed over the past few years and I look forward to hearing feedback from you.
Conventional wisdom says to keep changing your workouts. It says that if you do the same workout week-after-week, your body will adapt and stop improving. In contrast, I believe doing similar workouts allows you to accurately compare workouts from one week to the next, and from one year to the next. It gives you a way to check-in and see how you are improving. You don’t have to run the same workout for every week, but by frequently repeating the same workout, you can see how your training is improving and make the necessary adjustments.
For example, over the past 2 weeks, I’ve used an 8 mile time trial to see how much I’ve been improving. I was able to improve my pace by 11 seconds from one week to the next.
“No rigid protocol. Only guidelines. Too much protocol can be suffocating and become an end in itself. Each day is special. Each day is different.” – Bernd Heinrich, Why We Run (p. 225)
Instead of following an arbitrary training schedule, let your body tell you when it is ready for your next key workout. Sometimes, you’ll be ready after a few days, other times you will need a week to 10 days to fully recover. This is especially true if your key workouts are getting longer, like when training for a marathon.
It is important to use intuition to guide your training; not a rigid schedule. Listen to the signals your body sends you. Not just how your muscles and tendons feel, but also your motivation to train hard.
You should enjoy testing yourself on the road or trail. If you are feeling blasé about your training, take a few days easy. Your body will let you know if you are ready for another key workout, or whether to take a rest day.
Ask yourself, “Am I excited about this workout?”. If the answer is “no”, then take the day easy or skip running altogether.
“I have been astounded at times by how little training I need once I reach a peak. On occasion I have limited my entire running program to one race a week. I have gone as long as a month on such a schedule and noticed no change in my racing times.” – George Sheehan, Training: More or Less
One option to consider when using a low-mileage approach is to simply race your way into shape. Every weekend, run a race. During the week, run easy.
Racing has a lot of advantages over training alone. You get to run with other people. This can be a huge psychological boon. Whenever you have people watching you run, you tend to run faster. Even by uploading your run data to online services like Strava or Garmin Connect, you will run faster because you know people will be able to see your run.
Another benefit to racing is that it takes the guesswork out of creating workouts. It couldn’t be more simple. Get to the starting line and run. Racing trains your body for the specific stress of running faster over a given distance. Racing also helps you flex your mental muscle by forcing yourself to run fast when you don’t feel like it.
If you are training for a marathon, racing your way into shape is especially helpful because the race course will have aid stations along the way with water and sports drinks. No need to carry anything with you, or plant water bottles along your route, let the race director take care of that for you.
When training for a marathon, include progressively longer races and plug your times into an online marathon race predictor such as runningforfitness.org, to give you and idea of where you are at in your training.