Hill Workouts, what are they all about?

Good runners are strong runners are fast runners.

If you want to get stronger, and faster, do hill repeats. Simple.

Run hills for strength & speed

Hill running has been a feature of world champion runners for decades, and the likes of Arthur Lydiard, Herb Elliot, Sebastion Coe and the like are proof of the pudding as to the effectiveness of hill running for developing strength, and speed.

To get the most out of your hill training session, here's a few important tips to follow.

Firstly, why is hill running effective?

In the same way as athletes lift heavier weights to build strength, hills offer greater resistance hence greater force requirements to run. While track running is great for developing leg speed and pace, it's hills that force us to generate maximum force. As such, you get stronger at running. Not only that, but running hills forces us to pick our feet up and drive our knees forward, keeps our feet under our hips, and encourages glue drive - all vital ingredients to good running form!

In addition to this, we can target all three types of muscles fibres at the same time - fast twitch that are powerful but fatigue quickly, intermediate and slow twitch that are less powerful but more fatigue resistant as these work aerobically benefiting endurance athletes. As a result of this effect, hill training is great for sprinters and endurance athletes alike.

As we run hills we recruit these fibres in order; slow twitch first, add intermediate ad fast twitch when our force requirement if greatest. With this in mind, we can design our hills session to the recommended duration and intensity to target the most relevant fibre types.

love the hill run!

What session is best for our Endurance ( marathon ) athletes?

Long Hill Runs:

​The long run is the most important element in the marathoners training program. This is because we need lower intensity, longer duration workouts to build the necessary endurance capabilities of our muscles, thus targeting our slow-twitch fibres.

Adding long hills to your training will help to increase the development and recruitment of all of your slow-twitch fibres, as well as intermediate fibres as things get tougher the longer the hill, and harder you push.

Try to find a hill that is long, gradual and moderately steep that takes between 4-6 minutes to complete. You can repeat this as a circuit 2-3 times or more as you get stronger and fitter. Ensure you have adequate recovery between hill repeats so that you are running well, and don't get too fatigued. Longer hills should be strong and steady, with good form and within your aerobic threshold.

Alternately, if long hills are a bit hard to find ( inner Melbourne ) you can find a shorter hill, say 400m as per Anderson Street, at the Tan is ideal. You can push this a bit harder but still stay comfortably hard, and repeat 4-8 times as you progress.

Look for hills that take 30 seconds, 60 seconds, 90 seconds and perform repeats with as much as 2-4 minutes recovery between sets. You'll be working up toward your lactate threshold a bit more with these, so again plenty of recovery to maintain good form and quality of your running.

Finally, very few weeks try to incorporate an undulating hilly run as your Long Run, or maybe a trail run for a similar effect.

Hills runs work. Do these every 2-3 weeks, not too often and you'll feel the benefits soon enough.

Train Smart. Run Well. Race Better.

It's Not About the Shoes, or is it?!

Recently, I came across another article about running form changes wearing different running shoes. Essentailly this compares the foot strike pattern between a runner or runners wearing barefoot, minimalist and standard running shoes.

This particular article is written by well known and respected runner & author, Pete Larson on his very popular Run Blogger website. This site is a valuable resource with alot of very good information for runners. For those readers who continue to find this information confusing, this article is a very good summary of what I believe are accurate findings.

In essence he summarises the research data well in that;

1. Barefoot running is different and no shoe perfectly replicates the barefoot condition. Running barefoot, particularly on a hard surface, increases the likelihood that a runner will adapt a midfoot or forefoot strike. Running barefoot will also generally result in an increased stride rate and decreased stride length.

2. Running in a shoe with no cushioning will simulate some aspects of barefoot running, but will not necessarily simulate the barefoot condition perfectly.

3. Running in a “minimal” shoe with a moderate amount of cushioning is unlikely to alter form very much, particularly foot strike. In other words, if cushioning is present, a heel striking runner is unlikely to move to a midfoot or forefoot strike.

The results of this study suggest a gradation of effect of running footwear on form. None of the shoes mimicked the barefoot condition perfectly, even the minimal shoe with no cushion. When barefoot, the runners had the smallest amount of ankle dorsiflexion, a higher cadence, and a shorter stride. The zero cushion shoe yielded similar results to barefoot for foot strike, and had intermediate values for ankle angle. Stride rate decreased incrementally from the zero cushion shoe to the standard shoe, and step length increased incrementally from the zero cushion to the standard shoe.

What does this mean to you, the runner who might be looking to change their running shoes, or your style?

This data suggesst that a change to a minimalist shoe type, provided it has little cushioning can change your foot striking pattern and hence change your stride rate and length. I believe these factors are important in reducing your impact load and improving your running efficiency. Running efficiency nasically means getting on and off the ground quickly (ground contact time) which will also help your running economy ( the amoujt of energy you spend doing it), as well as reduce the risk of injury from mechanical overload.

And so this is why I say, "it's not all about the shoes." What I mean by that, is that if you put a runner with poor running form into a pair of minimalist of barefoot shoes, they will still be a poor runner. Whilst it might alter their gait somewhat, this doesn't make them a better runner without the proper training and understanding to assist in the process of changing running tecnique.

Running technique is a skill. This skill can be taught, learned and must be practised to become a better runner. Better runners are strong, efficient and economical. All of these traits are learned and practised and importantly take time to develop. This should be the focus of the runner who is looking to alter their running form., and must be considered by the runner looking to dramatically change their running shoes.

If you want to change your running shoes to a more minimalist variant, you must consider that this process requires time to adapt & strengthen your legs and feet, at the same time as working on developing different motor patterns to facilitate the process of changing your running form.

Science has shown that people do typically run differently in minimal shoes, they are not the same as running barefoot, and injury rates among those transitioning into minimal shoes aren’t any differentthan those who continue to use a traditionally cushioned running shoe (though the types/location of injuries likely differ).

Importantly, this process must be approached slowly and gradually to allow the appropriate neuromotor changes and muscle conditioning to occur, thus reducing your risk of acquiring injury.

As always Run Well.

Coming soon, "what shoe to choose next?"

Run A Marathon, change your life!

Running a marathon is an experience that is difficult to put into words. For many it represents a significant experience in their lives, one that they will never forget, as it changes them.

As we approach and enter another Melbourne Marathon campaign, I'd like to share some of my favourite quotes about marathon running that help to describe the physical and mental challenges of the most famous 26.2 mile (42.195km) race. These will inspire, motivate, or maybe frighten you a little.

If you're up for the challenge, now is the time to commit. But be warned, it may just change your life!

““Of all the races there is no better stage for heroism than a marathon”.
”

— George Sheehan, running author

“The marathon is a charismatic event. It has everything. It has drama. It has competition. It has camaraderie. It has heroism. Every jogger can’t dream of being an Olympic champion, but he can dream of finishing a marathon.”

— Fred Lebow, New York City Marathon co-founder

““We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon.””

— Emil Zatopek, Czech runner, Olympic champion.

““The marathon can humble you.””

— Bill Rodgers, 8 x Marathon champion.

““If you feel bad at 10 miles, you’re in trouble. if you feel bad you’re normal. if you don’t feel bad at 26 miles, you’re abnormal.””

— Rob de Castella, winner 1983 World Marathon Championships.

““Pain is inevitable, suffering is optional””

— Haruki Murakami

““Anyone can run 20 miles. It’s the next 6 that count””

— Barry Magee, Olympic marathoner, author.

““I’ve learned that finishing a marathon is more than just an athletic achievement. it’s a state of mind; a state of mind that anything is possible.””

— John Hanc, running writer

I could keep going, but better stop there. This stuff gives me tingles, butterflies as most who have gone through the same experience can attest.

It is often said that the hardest part of the marathon is getting through the training, getting to the start line. I couldn't agree more with that statement. That doesn't mean go easy in your training, quite the opposite. That means your training program and how you complete it is vital to your success. This is where many get it wrong, resulting in becoming a non finisher or even worse a non starter. It is very important you get this right from the start.

The objective of a good personalised program is;

1.    Get you to the start line in one piece. This means well prepared, with a race plan, and injury free.

2.    Allow you to the finish the race feeling strong, elated, and more than a bit tired!

3.    Meet your realistic goal race time or perhaps better it.

At Run Well, we can help you to have a successful marathon experience, whether it's your first time , or you are training for a personal best.

Enquire here for your free program assessment, or to ask how we can help you.

Garmin 620 & cadence

Another beautiful day for a Sunday run, 20 degrees, sunny, the beach was packed with people out and about; A great afternoon for a run. Whilst still in pre-training before the official program starts, I set out for a 14 km run, with a 5 km tempo section after the half way point.

I hadn't done any extended Tempo work for a few weeks, so thought it would be good to test the motor out a bit, and at the same time test out my new watch. I had just received my new Garmin Forerunner 620 last week and this was the first run with it. I'd only set it up with my essential details and thought I'd just see how it went. I'd had the 610 until recently when the battery died on me again, and thankfully Garmin had decided that being the third time it had broken down to offer me the upgrade, which I quickly accepted for the same repair cost.

The Garmin Forerunner 620

I was aware that this watch had a few new features besides the standard time, distance, pace and heart rate such as VO2 max estimate, cadence, ground contact time but hadn't really read up on how to use or access these and thought I'd do this later that night.

Once I finished my Tempo section of the run with a further couple of kms cool down, finishing at St. Kilda Beach, and being such a warm, sunny afternoon I was keen to cool off my legs in the water as I often do. 

It was whilst I was out there that I was pleasantly surprised when I started to scroll through the data on my watch. It was preset to record every km split, so i had a very accurate reading of my performance at each km, and most interestingly during my tempo section. I could see this as it beeped after each km, so I knew what my pace had been and hence whether to adjust it to reach my peak tempo goal pace. So this feature itself is very handy for these types of runs, or any runs at pace, which of course most training runs are.

garmin 620 cadence

But, the other feature I found very helpful and was not expecting was the cadence reading I found when looking at my Interval splits. Firstly, noting that my cadence increased with each faster interval as I would expect but actually having a reading to compare. Whilst I had done this roughly by counting steps for 30 seconds whilst running in the past and then doubling the number to give me a good idea, it was great to see it for real.

So what did this mean to me? Well it showed me that I need to work on increasing my cadence with my faster running intervals and this will become a focal point with future Tempo and faster Interval runs. I will then have an accurate reading to track my progress.

Whilst we know that cadence increases with pace, and we all have an optimal or most economic cadence:pace relationship, many runners may not realise that this is a skill to be practised. To focus on your cadence and working to increase your cadence by 5% is a very effective exercise during easy running and put into effective practise during faster runs. Training your legs to move quicker through the gait cycle will help you to run faster. However, be sure to maintain good running form, with smooth application of technique as you go. Think smooth, light & easy... then fast.

Thus scrolling through your watch retrieving info is also a very good distraction when you're braving the cold bay waters after your Long Runs in the midst of Winter, and gives you valuable information that you can use as focal points for future runs.

Hundred Up

This week's weather will have tested many a runner's resolve and commitment to get out and run. Whilst my favourite saying in this case is; " There's no such thing as bad weather, just inappropriate clothing ! ", there are many reasons why you may not be able to get out for a run when you'd like, be it the weather, work or family commitments.

This week I thought i would offer a good alternative exercise to replace your run that will simulate running, and as such build strength and good form to complement your running.

There's no such thing as bad weather, only inappropriate clothing!

Known as the "100- UP" it's a very old exercise that was invented by a champion miler from the late 19th Century, known as George who couldn't always get out for his run when he liked, and so developed this exercise which helped improve his running form and maintain some running fitness.

There are two levels that George called the Minor and the Major which represent two progressions of the exercise. It's most important to note that the focus must be on good form or technique. I will use George's own poetic words to describe his exercise:
 

First of all let me impress upon the student the necessity of maintaining perfect form in every practice, be it in the preliminary or the exercise proper. Directly the correct form is lost the work should stop. Beginners should start the exercise slowly and on no account strain or over-exert themselves. Hurried or injudicious training, or fast work while the system is unprepared for it, induces breakdown and failure. On the other hand, slow, well considered, steady practice is never injurious, while breakdowns are practically unknown among those who start their training slowly and who gradually increase distance, time or pace as the heart, lungs and muscular system throughout grow accustom to the extra strain and revel in it.

I have divided the ’100-Up’ Exercise into two grades — the Minor and the Major. The Minor is for all classes when learning and is the limit for those who are physically incapable, through age or through infirmity, of participating in the more strenuous or trying major form of the exercise.
 

The Minor Exercise

Draw two parallel lines along the ground, 18 inches long and 8 inches apart.

Place one foot on the middle of each line. Stand flat-footed, the feet lying perfectly straight on the lines. The arms should be held naturally, loosely, and, except for a slight forward inclination, nearly straight.

Now raise one knee to the height of the hip, and bring the foot back and down again to its original position, touching the line lightly with the ball of the foot and repeat with the other leg. Continue raising and lowering the legs alternately. The main thing to remember is correct action. See that the knees are brought up at each stride to the level of the hip if possible, or as near as possible to the point as can be managed by the too-fat or bodily infirm individual, and that the body maintains its correct perpendicular.
Correct form once attained, the exercise may be increased in severity by gradually working from 10 to 20, 30 to 40, and so on to the ’100-Up’ at each session, and by speeding up the pace.

The Major Exercise

This exercise is more difficult of accomplishment, yet comes easily to the student who by reason of having attained correct form in the preceding preparation will have, at the same time, acquired strength and the art of properly balancing the body when in action.

Stand on the lines marked out on the ground as before, except that the body must be balanced on the ball of the foot, the heel clear of the ground, the head and the body being tilted very slightly forward, and the hands down by the side.

Now spring from the toe, bringing the knee to the level of the hip or as near to that point as physique will permit, as in the minor exercise, letting the foot fall back to its original position. Repeat with the other leg and continue raising and lowering the legs alternately. This action is exactly that of running, except that instead of the legs moving forward as each stride or leg action is performed, the foot drops back into its original position on the ground.

The knees must be brought to the level of the hips (for full benefit) as each stride is taken, and on returning the foot to the ground, care should be taken that it is not carried further behind than the original position. Thus the body is practically kept upright except for the very slight tilt forward.

While performing the ’100-Up’ Major Exercise use the arms as they should be used in the correct way for running, i.e. hold them at full length and swing them forward half across the body and backwards a few inches behind the back as each stride is taken.

I do not advise anyone to attempt more than 20-Up of the Exercise at the start, ten for each leg. Very few can manage so many in correct form at the outset, but regular practise brings greater stamina and an easy action which renders the task less arduous, and once the 20-Up has been accurately accomplished, the number may be steadily increased.

The student must not expect to get true action in a moment. The first few attempts may even be disappointing, but keep steadily trying, and the correct form will come sure enough. Once having become proficent he can keep on working gradually up to the 100 and by judicious variation of pace and number, the athlete can so frame his exercise as to suit the speed and stamina required for the competition, race or branch of sport he has in view.

Now, you might just call this jogging on the spot, which essentially it is, however it is again all about your form.
With full respect to good form, this is what you need to be thinking about;
1. Tall posture, trunk activated, chest up but ribs low. Do not lean back, or bend at the waist.
2. Keeps your hips high and forward. Try to stay up off the ground, not letting your hips drop.
3. Foot and toes up! Think about lifting your foot up toward your butt, rather than lifting your knee. This makes all the difference in this exercise as in good running form! Note the foot lifts up past the opposite knee (see diagram of George) bringing the knee forward and high.
4. Perfect form for this exercise means the knee comes up to hip height. This is where the hard work & strength factor comes in to play.
5. Think about actively pushing the foot back down to meet the ground ( = early glute activation). This action will help to keep you tall, and high as with all strong runners.

This exercise is a form of a 'drill' we commonly see track and elite athletes doing regularly and so remains an integral part of running training today. And now, it is available to you, so give it a go.

Good luck, run well, and let me know how you get on!.

The 5 biggest mistakes marathoners make! Look out for these if you want to be a strong finisher at your next Marathon?

At last year's Melbourne Marathon, nearly 1600 entrants or 20% did not finish!
Here's the 5 biggest mistakes that you need to avoid to ensure your success at your next marathon, and be a finisher!

Which marathon finisher will you be?

An alarming statistic, but what's more surprising to people I speak to is that many of those non finishers are actually non starters. It is well known that the toughest part of the marathon is getting through the training, to get you to the start line well prepared and injury free.

As an Osteopath, with over 24 years of clinical experience, I've seen & treated many injured runners training for the marathon. And as a running coach it's important to find out how these runners have been training in order to understand why they have ended up in my clinic room. As a result of this type of study, I can share with you the top 5 reasons why many runners don't make it.

1. Fail to Plan : Many underestimate the time & commitment that is required to fully prepare your body to cover the marathon distance. The longer you have been running regularly for, the better your start position, but generally speaking you want to commit at least 6 months of regular running to prepare for the marathon. This will give you a 6-week period of easy running before your program starts, getting used to running 3-4 times per week before commencing an 18- 20 week program of slow, progressive build up of mileage, running 4-6 times per week..

2. The Right Program : An appropriate program designed for you will take into account your running ability, history, lifestyle, and importantly your running goals & needs. Your program will include the appropriate number of runs, types of runs and mileage that suits your ability & goals and to ensure you are well prepared. This means doing enough running at the right pace without doing too little or too much!

3. Paces : Many runners run their long runs too fast, and their shorter runs too slow!

When you are training for the marathon you need a goal time to train to. This sets the prescribed paces for each of your runs - Long Runs, Tempo Runs, Speed and Interval Running. These paces are specifically set to allow you to develop your running conditioning, in particular your aerobic capacity (with slow, easy long runs, within your aerobic threshold) without overtraining, and risking injury. If you don't develop your aerobic capacity well enough, you risk hitting the wall on race day! Even as a beginner marathoner, your training paces are critical to your success, for many get this wrong and end up under prepared, or risk overtraining ( by running long runs too fast) and injured, rendering them a non starter!

4. Race Plan : Fail to plan, and you plan to fail! 

It's an all too common scenario where runners get caught up in the moment, start their race too fast, and burn up too much valuable glycogen ( fuel stored in muscle, is a finite source) and end up running out later in the race, when it's needed the most.  THIS IS HITTING THE WALL, and essentially means your race is over as you struggle all the way to the finish line. However, this situation is entirely avoidable if you train smart, and plan your race. By managing your pace and intensity right from the start, and hence your energy systems to see you through to a strong finish.

5. Recovery : Your training is only as good as your recovery! 

Recovery is what gets you from one session to the next, and from week to week without breaking down. If your recovery is not effective enough, you will build up cumulative strain, develop tightness and stiffness in muscles (as niggles), which if not addressed can lead to injury as the demands of your program increase ( increased mileage & intensity). Recovery occurs when you're not running and so is affected by everything you do between runs.  Active recovery is preferable to passive recovery (rest, sitting) and is most effective in helping your body to overcome and adapt to the effects of your running sessions.

Active recovery consists of light forms of exercise at a low intensity that create stretch or change in the muscle length, promote blood flow and get your heart rate up a bit. This helps to assist in the body’s adaptation to the harder training sessions, meaning you get stronger and fitter, which again is what recovery is all about. This could include easy cycling, walking, swimming, yoga, pilates, massage!

And when niggles do inevitably develop, don't ignore them, seek an assessment, treatment and management strategy to keep you on track! Don't wait until you're injured.

At Run Well, we believe that a customised program is better when preparing for the marathon, whether it's your first marathon or you're aiming for a new personal best. Our aim is to deliver you to the start line well prepared and in good shape, to see you finish strongly, within your goal time.

Please contact us if you have any questions, or need help in preparing for your next marathon.

Don't just leave it to chance!

The Bucket List Marathon

In the past week I've met 3 people who have entered to run the Berlin Marathon for this year. This event is 3 weeks before our very own Melbourne Marathon and 21 weeks away this Sunday! An exciting time for them as they sit on the cusp of their extensive training program and buildup.

The Berlin marathon is probably most well known for having set the most new World Records of any marathon in the world, that figure being seven. Therefore it is considered a fast course, and thus a popular choice for runners looking to run a new personal best time!

Last year's Berlin Marathon saw Dennis Kimetto from Kenya set and new World Record for the Men's race in the phenomenal time of 2 hours, 2 minutes and 57 seconds. That average pace equates  to 2 mins, 54 seconds per km, for 42.195 km! That is crazy. To appreciate just how fast that is, I challenge you to try to run at that pace for 1 km, or perhaps 2km. Let alone for 42.195km!  It has started talk of whether any runner can ever break the 2 hour barrier?

Run or watch any marathon and you will see the power of the human body and spirit alive and well.. The 26.2 mile ( 42.195km) event was instituted in commemoration of the fabled run of the Greek soldier Pheidippides, a messenger from the Battle of Marathon to Athens. The marathon was one of the original modern Olympic events in 1896 and has grown in popularity ever since, with numbers of participants and events nearly doubling in the past 10 years!

It's no wonder that this event appears high in many a mortals Bucket List, and there's no shortage of choices for where to tick off this event.

Here's a link to "The 30 best Marathons in the Entire World" , listed based on popularity, excitement, inspiration and general crowd favouritism. After the New York City marathon, the next on my list would have to be the Marathon du Medoc. This event takes runners, who are mostly dressed in hilarious costumes through the vineyards near Bordeaux, France with wine on offer at more than 20 drinking stations. If you make it to the 38km mark you can expect all you can eat oysters, cheese and ice cream in the last 4 km. Don't expect a PB here, rather just a great time.

Whichever Marathon it is, you'll commit alot of time, effort and probably a bit of money in getting there, so make sure that you get to the start line in one piece by planning well & preparing properly for the marathon.

If you're thinking about the marathon, we can show you how, and ensure you have a great race day!

My Marathon Inspiration…the seed was planted.

It was a dull, and typically grey Sunday morning in May when I found myself wandering the streets of London, I can't even be sure where I was, after a late night out and so nursing a bit of a tired, sore head. This was a long, long time ago as you can imagine when I only had myself to think about, but what happened next, i guess changed my life forever.

Suddenly I found myself upon a crowd of people and was at once a spectator in one of the most inspiring occasions I had ever seen. I was witnessing dozens of people willing their contorted bodies towards a distant finish line when I realised I was watching the London Marathon. I knew little of marathons in those days, but after playing many years of footy, would still regularly run for fitness. Having said that, I was living in West Yorkshire so the Northern English weather wasn't so accommodating.

Nevertheless what I stumbled upon that day almost moved me to tears as these runners, clearly suffering pushed their bodies of all shapes and forms toward the finish. In hindsight I figure I must have been at about the 40 km mark and I'd imagine 4 hours in as these runners were not leading any field today. Regardless, the sheer emotion, will, spirit and desire in these people convinced me enough to know that I must experience this one day. Run the marathon and find out what it is all about, and hope to hell that I don't finish like that!

This thought stayed forever with me, as I repeatedly told this story and listened to many others' first hand accounts. Not for some time mind you did i get around to it, nearly 15 years on I think it was, but the seed was planted there and then after witnessing this great display of human courage and effort. And having done the same I have an even greater appreciation for what each of those runners was going through.

The marathon is a life changing event, that leaves you with a feeling that you can achieve anything once you have run a marathon.

So I dare you, change your life, run a marathon.

But please do it properly. Your marathon experience does not have to include the misery that some endure, for the hardest marathon you will ever run is the one you don't prepare for.

If you've been thinking about running the marathon but you are not sure if you're ready, then you might want to read about being prepared for the marathon. If you are ready to run the marathon, and looking for a personalised program to ensure you are well prepared and ready to reach your goal, then here is a few options to consider.

Look out later this week for my next blog; The 5 biggest mistakes made by Marathoners!

Train smart. Run well. Race better.