Secrets of Running Professionals
Just because you’re not a professional runner doesn’t mean you can’t train like one.
In fact, there a lot of things recreational runners should do in their training but for a variety of reasons, simply don’t. Here are the “Secrets” I learned as a pro runner. None of these should be a surprise if you’re a regular reader of my blog!
Note: While I was a pro runner for a decade, I am now very solidly a recreational runner. I run a lot slower and a lot less than I used to, but I still do all these things to help me avoid injuries, enjoy running more, and perform better than I would otherwise.
Actually Buy and Wear Super Shoes
I am genuinely surprised by how many avid rec runners don’t even know about super shoes, let alone use them.Many others know about super shoes but feel like they might not be a “good enough” or “fast enough” runner to benefit from them.
Others still own super shoes but only wear them for races or an occasional key workout.
While it is true that studies have shown that not every runner benefits to the same degree with super shoes, it is widely accepted that they are beneficial across the board.
Even joggers (who go very slowly & may not get a boost in performance), or runners who don’t care about racing or getting faster should use super shoes for their superior cushioning which reduces potential muscle soreness & reduces recovery time.
Super shoes are quite literally a way to run faster and recover faster without doing any additional training. They are a tremendous tool that can help any runner. Put in the effort to find and brand and style that works well for you. If you’re not sure where to start: doctorsofrunning.com
Fuel Adequately DURING your workouts and runs
This is a biggie. Of course recreational runners know about fueling for the marathon and long runs in training. Other than that, it seems that fueling during training is not at all prioritized. But it should be.Fueling is beneficial during:
-Long workouts
-High intensity workouts
-Moderate effort runs longer than roughly 1hour
-High effort runs longer than roughly 20minutesWhile a workout or run may not be long enough to deplete the body’s stored glycogen, additional carb intake during the session will still help significantly with performance and shorten recovery time post-workout.
Even if you do not actually ingest the fuel, swishing around a sugary beverage in your mouth has been proven to improve performance because your brain detects the sugar in your mouth. (Please note: this strategy will not help accelerate post-workout recovery). Read more: CARBOHYDRATE MOUTH RINSE: PERFORMANCE EFFECTS AND MECHANISMS
**For higher level runners: If you are unsure how much to drink or how many gels to take in during long efforts such as long progression run, threshold run, tempo repeats, the easy answer is: as much as your body will take (without causing GI issues).
**For shorter, more intense training sessions or short intervals: sipping a carb beverage or taking small bites of a gel between intervals is quite adequate. It’s not necessary to maximize intake here as you are mainly taking advantage of your brain detecting the sugar intake as opposed to your body actually processing and using the glucose as fuel.
MORE TO COME: I have more “secrets” of the pros but this is already pretty long so I will post a part II next week. You can subscribe to the weekly blog at the box above, or just check back next Thursday!
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.