RUN FASTER STRONGER LONGER
Approach your runs with these 4 unique intentions and it will help you improve your physical ability and enjoyment!
Running is both physical and very mental. The space you create in your head while you run will impact how your run goes. Let your body speak for itself when you feel little aches and pulls, but take control of how your mind speaks to your body during the run. Setting an intention prior to your run can help mitigate the feeling of aimless running and help you by providing a focus point. In this blog post, I will cover 4 different kinds of runs you can complete, the intention to focus on, and an example of how I approach each type! Use this on your next run!
LONG RUN
Intention: “I am running far. I am pushing myself to reach a new distance.”
Goal: Improve distance
Execution: Keep pace slower than average, requires the most amount of time
My Approach: This run is typically the hardest and most time consuming. Which is why it tends to be the run most people skip. My advice is to log the farthest distance you can achieve. A distance where you feel completely spent after the run. Do this once a week. The following week try to either maintain that distance but feel not as spent after the run or increase the distance by some degree. I typically increase the previous week’s distance by 0.5 miles.
EZ/Recovery Run
Intention: “This run is for enjoyment, to check out the scenery, shut my brain off, not think about pace or distance. I am recovering.”
Goal: Warm up muscles, help alleviate some tenderness from previous runs, log more miles, help build a running habit.
Execution: Keep pace slower than average, requires a small amount of time
My Approach: If my long runs are in the 8-13 mile range I limit my recovery runs to 3 miles as a maximum. If my long runs are below 8 miles, a 1-2 mile recovery run is sufficient. The main demon you have to battle is the drive to push yourself to go faster or longer than the initial intention for this run. Running tends to turn into a competition with yourself, allow this run to remind you that it’s okay to go slow, to run a short distance, and enjoy the view.
INTERVALS/SPEED
Intention: “I am fast. I am strong.”
Goal: Improve pace
Execution: Speed drills. In the beginning use a work to recover ratio of 2:1. If you are more advance, considering using a work to recover ratio of 1:1. This is fast paced and requires a small to moderate amount of time to complete.
My Approach: Find a metric that works best for you. I will give you two examples: one using time and the other using distance.
Time on a treadmill: I follow a 1:1 (30 secs on: 30 secs off) work to recover ratio. The first 5 minutes are a warm up on the treadmill. Always set the treadmill to 1.0% incline to better mimic outdoor resistance, walk for 2 minutes, slowly increasing the mph until you’re walking briskly, increase mph to a jog for the next 3 minutes. Now you’re ready to begin the conditioning speed work: 3-4 sets with 3-4 repetitions within each set.
Example: 1st SET: 7.0 mph=recover for 30 secs followed by 7.3 mph=work for 30 seconds. This is one rep. Repeat this 3-4x’s!
2nd SET: 7.1 mph recover for 30 seconds followed by 7.4 mph=work for 30 seconds. Repeat this 3-4x’s!
3rd SET: 7.2 mph=recover for 30 seconds followed by 7.5 mph=work for 30 seconds. Repeat this 3-4’x!
Distance outside: If you’d rather do it outside you can find a track or even use your neighborhood block. Warm up by walking around your block 1x then jog around the block 1x. Now get to the end of your block and briskly jog the length of one side of your block - this is the recover portion. Don’t stop, turn around, and run at your fastest sustainable pace back down the same side. Recover by turning around and jogging back the same length of the block. Determine how many times you can do this and try to beat that number the following week.
You can modify the metrics to better suit your needs, however, I recommend sticking to the same metric each week to improve over time.
TEMPO RUN
Intention: “I am quick, light, and can cover some distance.”
Goal: Combine moderate distance with moderate pace
Execution: Keep pace moderate - faster than long run pace, slower than interval pace. Distance is longer than recovery run but shorter than long run.
My Approach: This is the sweet spot of your physical ability. This is what many know as your 10K pace (6.2 miles). I LOVE this run. If my long runs are 10-ish miles, my tempo runs are 5-ish miles. If my long run pace is 8:30 min/mi and my peak speed pace is 6:50 min/mi then my tempo run pace is 7:45 min/mi. You should feel like your pushing the speed to keep your pace consistent throughout the whole run! Not just starting really fast then slowing down. This type of run will help you hone in on knowing what your pace feels like. Long run your trudging along trying to cover the distance in any way possible, speed work your pushing your limits, but with a tempo run you are becoming one with your body and pace by staying in a consistent pace throughout the moderately challenging distance.
CONCLUSION
When you set out for a run, your brain can very quickly tell you to stop. Setting a purposeful intention prior to stepping out the door can refocus your mind. You are no longer going out for a run to lose weight or to get your cardio in - you are now going out for a run to go as far as you can, to be as fast as you can be, to let your muscles recover, and to be quick and light. Challenge yourself to complete these 4 different types of runs in a week. Scale the runs to suit your current ability levels and run with intention. Build this running habit then improve on it! I promise you, you will surprise yourself.
Don’t forget to cool down! I will cover post run cool downs in a future blog post. Check out my other blog post on RUNNING TECHNIQUE.
