29 Running Tips Marathon Nation

To Transform
Your Run
By Patrick McCrann
(www.marathonnation.us)
29 Tips To Transform Your Run
By Patrick McCrann
Important: There are a number of hyperlinks in the report that lead to more information
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Copyright © 2010 Patrick McCrann. All rights reserved. Layout by Light Image Studio
Table Of Contents
Description Page
About Marathon Nation --------------------------------------------------------------------------------------------------- 04
Letter from Coach Patrick ------------------------------------------------------------------------------------------------ 05
#1 - Dial In Your Cadence ------------------------------------------------------------------------------------------------ 06
#2 - Pre-Run Routine ------------------------------------------------------------------------------------------------------ 08
#3 - Hill Bounding ----------------------------------------------------------------------------------------------------------- 10
#4 - Breathing From Your Core ----------------------------------------------------------------------------------------- 12
#5 - Lace Up Right --------------------------------------------------------------------------------------------------------- 14
#6 - Old School Shoe Tracker ------------------------------------------------------------------------------------------- 15
#7 - Downhill Running ----------------------------------------------------------------------------------------------------- 16
#8 - Run Recovery Protocols -------------------------------------------------------------------------------------------- 18
#9 - Running In The Morning -------------------------------------------------------------------------------------------- 20
#10 - Spicing Up Your Runs With Fartlek ----------------------------------------------------------------------------- 21
#11 - The Pawback Drill --------------------------------------------------------------------------------------------------- 23
#12 - Diet Fundamentals -------------------------------------------------------------------------------------------------- 25
#13 - Know Your Sweat Rate -------------------------------------------------------------------------------------------- 26
#14 - Choosing A Baby Jogger ------------------------------------------------------------------------------------------ 28
#15 - Repeat Running Routes ------------------------------------------------------------------------------------------- 30
#16 - The Ultimate Recovery Run -------------------------------------------------------------------------------------- 31
#17 - Brick Workouts To Boost Your Run ---------------------------------------------------------------------------- 33
#18 - Managing Achilles & Calf Setbacks ---------------------------------------------------------------------------- 34
#19 - Marathon Racing Tips --------------------------------------------------------------------------------------------- 35
#20 - Use Your Head To Improve Your Running Form ----------------------------------------------------------- 37
#21 - Optimal Running Terrain ------------------------------------------------------------------------------------------ 39
#22 - Compression Socks For Running ------------------------------------------------------------------------------- 40
#23 - Final Paper Tweaks ------------------------------------------------------------------------------------------------- 41
#24 - Endurance Racing Tips (Ironman Flavored) ----------------------------------------------------------------- 42
#25 - Fixing Your Broken Run ------------------------------------------------------------------------------------------- 43
#26 - Ther Personal Running Challenge ------------------------------------------------------------------------------ 44
#27 - Give The Gift Of Running ----------------------------------------------------------------------------------------- 46
#28 - Volunteer -------------------------------------------------------------------------------------------------------------- 47
#29 - Running & Hydration ----------------------------------------------------------------------------------------------- 48
3
About Marathon Nation
The Community: The true lasting value of this private community comes from the networking, support
and insights that come from the interaction among members. Youʼll find colleagues and friends from
every stage of the marathon life cycle. The relationships that form here are worth more than we could
ever charge you, and youʼll find elite coaches like Patrick McCrann being much more candid than they
ever would on the outside.
The Coach: Head Coach Patrick McCrann has been coaching runners and triathletes full-time since
2003. Patrick has run over 18 marathons, including Boston twice, with a personal best of 2:59. He also
a competitive triathlete with three trips to the World Championships in Hawaii. In 2010 Patrick will be
racing the Boston Marathon and Ironman USA. Patrick is a work-from-home dad focusing on his two
wonderful daughters and supporting his amazing wife on her Boston qualifying journey. Follow
Patrickʼs adventures via his personal blog and on Twitter.
The Season: The Marathon Nation season is about six months long (24 weeks). We train in two
distinct phases as Pre-Conditioning (12 wks) and Race Preparation (12 wks). While we recommend a
full 24-week cycle, it is possible to train for only the final 12 weeks of the Race Preparation phase.
Members can train for any marathon they want using our resources. That said, we have named the
following key races where weʼll create specific resources and organize a Team Dinner, etc. In addition
to the races, weʼll have monthly fitness challenges to keep things fun and keep you fit!
Bank of America Chicago Marathon — October 10, 2010  Marine Corps Marathon — October 31,
2010  ING New York City Marathon — November 7, 2010  Philadelphia Marathon — November 21,
2010
The Training: Our training plans are made for the everyday marathon runner: high-quality sessions
mean you can improve without becoming a running zombie. The foundation of our plans rests in the
vDOT methodology of renown running coach Jack Daniels; your training and racing is based off of
hard numbers you have proven you can do through functional tests and race events.
The plans are designed to be consistent in approach but specific to each athleteʼs ability. For
example our weekend long runs will be run based on Time at Pace, so top runners might log 18 miles
in 2 hours at Long Run Pace, while slower runners might log 10 miles. The point is that weʼre all
running the same two hours at the same effort, all based on speed/distance expectations set based on
your ability TODAY. If youʼre trying just to finish inside the 6 hour cut-off, or trying to BQ at 3:15, our
approach will work for you.
In addition to never working out “alone” again, you can easily integrate these plans into your busy life.
Youʼll be able to customize the workouts to your ability level and race day goals with the 24/7
support of the Team and coaches. In short, youʼll get fitter and faster, and youʼll have a ton of fun
doing both!
Live Q & A: Each month will feature at least one live Q&A call with Patrick. Youʼll get to ask specific
questions about your specific situation, often from people who donʼt take coaching clients at any price.
These Q&A calls are worth way more than the price of admission alone, and theyʼre in addition to all
of the other content.
Special Deals: Finally, youʼll get member-only discounts and access to offers that wonʼt be publicly
available. There will be special events, meet-ups at races, and lots of other cool Marathon Nation stuff
that you wonʼt want to miss out on.
4
Dear Runner,
My name is Coach Patrick and I want to thank you for downloading this resource. Over the next four
weeks, I will be your guide on this daily journey to transforming your running. With hard work and a bit
of luck, we'll be able to turn your running from ordinary and mundane to focused, forward-moving, and
(hopefully) faster.
Changing your run is something that happens on many levels: mentally,

physically, emotionally…even spiritually. Regardless of the level at which
you run, at the end of the day changing your run means actually changing
how you run. The enclosed tips should help you make this change from any
one of a variety of different directions. Some involve making specific
changes to how you run. Some of them involve changing where you run.
Some of them involve changing who you run with, and some of them hope-
fully will challenge you to think about why you run.
Taken as a whole, this set of tips will hopefully guide you to a place where
you will become an improved and more mindful runner.
There is no one magical tip. If there were, the title of this book would be a
little different! That said, one of these tips will most certainly reach you more than the others. Be on the
lookout for that experience, and capture it. This is the true starting point to transforming your run.
Some of you will have that experience, close these pages and be satisfied. Others will want to dig
deeper, and will return many times to each and every piece of advice. There's nothing wrong with
taking these tips and making them your own. In fact, that's most likely the only way that you will create
a sustainable change in how you run.
Lastly, I should point out that these tips by no means cover all that encompasses changing your run. I
am sure that you have your own guidance and your own pointers. I absolutely want to hear from you
about what works and what doesn't work…and what has really made a difference for you. Who knows,
perhaps what you have to offer can really change the running of hundreds of other people out there! If
you're interested in contributing, please refer to Part Four of this book and learn how you can connect
with me and with the greater Marathon Nation community.
Thanks again for choosing 29 Tips To Transform Your Run and exploring yet another Marathon Nation
resource.
Good luck with your running and I'll see you at the races!
Coach Patrick
5
Tip #1 - Dial In Your Cadence.
Day One
I picked this tip as the first tip because I think it's _that_ important. After years of doing run clinics and
gait analysis sessions, I have learned that if a runner can get her cadence into the right spot, almost
every other running technique variable takes care of itself. In other words, if you ignore the next 29 tips
but nail this one...you'll be in a pretty good place.
The Cadence Standard = 180 steps per minute

Repeat studies and performance reviews of elite athletes have shown that 180-190 steps per minute
is the golden standard of cadence. In other words, taking approximately 180 steps per minute (or 90
for each leg) is an excellent way to:
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Hacking Your Run Cadence

For many people, this 180 steps per minute is much faster than what they are used to doing. While it
will take time and focus to ensure that you can properly make the transition to a higher run cadence,
since you can actually control (and measure) how many steps you take, this is a very easy way to
implement a positive change in how you run. At the end of the day, running with a good cadence can
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started...
Step 1: Assess Your Cadence

Step 2: Practice + Feel 180 Cadence
Step 3: Implement + Score Your Running
Step 1: Assess Your Cadence in :15 Increments
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know where you are starting from. The next time you go for a run, make a mental note to count your
steps during the warm up, warm down, and main set portions of your run.
Try counting the strides of one leg for 15 seconds and see how close you can get to 22. Alternately,
you can also count arm swings if that's easier. If you're a stickler for details, you'll want to multiply the
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total number of steps taken.
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Step 2: Practice + Feel 180 Cadence

Now that you know what your default cadence is, it's time to begin working on the 180. Following the
same target of 22 steps per 15 seconds, begin your next run at this higher cadence. Check in every
minute -- or as needed -- to assess. From experience I suggest you keep this run relatively short in
6
duration (no more than 30 minutes) as the mental focus will really consume the workout.
In addition to counting steps, there are many other cues that you can focus on to help maintain this
optimal cadence. As Jack Daniels, elite running coach and renown author advises, optimal stride rate
should feel like you are running "over the ground, not into it." Here are a few other things to keep in
mind:
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Step 3: Implementing The Cadence Habit

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in the dust.
Notes...
Making the cadence change, like any other new element to your running, takes time and practice. At
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tate to this more natural rhythm. You will also notice a slightly higher heart rate than usual for the same
(or slightly slower) pace. This is not uncommon and is evidence that you are, in fact, making a change
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evolves, your higher heart rate will simply fade away.
7
Tip #2 - Pre-Run Routine
Day Two
After talking yesterday about optimal cadence, I realized that in cutting to the chase I probably over-
looked a couple of key steps around getting ready to have a good run. We've all had great runs, okay
runs, "just a run" runs, and runs we'd frankly just like to forget. Here's a few key steps I take, whenever
I can, to make sure every run is as good as it can possibly be.
Organization
Setting the tone for a great run starts well before you hit the pavement. A great run requires the align-
ment of many things, some of which are even out of our control. Here's what you can do to set the
stage for a great run effort:
s +NOW 9OUR 7ORKOUT 'OALS -- This is big picture, but it matters. One of the biggest reasons why folks
fall into a running rut is because they have no idea why they are running. Could be they have no plan;
could be that their plan is poorly written. Regardless of the cause, this higher level understanding will
enable you to place your workout - and your mind - into the proper context (hard intervals or endurance
day, etc.).
s !LL 'EARED 5P -- Have all of the proper gear laid out and ready to go well before you need to run. As
an early morning runner, I need to have everything organized before I sit down to relax the night
before. Nothing saps my energy like wasting 15" looking for a pair of running shorts...as that only
means 15" less of running time.
s +NOW 4HE #ONDITIONS 4ERRAIN -- Simple enough, but many folks pay little to no attention to the
weather forecast. This is critical for me. In fact we even have a remote thermometer mounted outside
so I can get real-world, real-time feedback on just how much I need to wear. In addition to the weather,
the type of run I am planning helps to dictate where I want to run (the what first, then the where).
Having a few options for each "type" of run can go a long way towards making running fun.
Preparation
I start thinking about the average run workout about an hour before I am due to hit the start button on
my Garmin. This is when I take the final steps to make sure my body will be ready to run the workout I
have scheduled. From eating to stretching, here are my personal steps (in order of execution):
s 4URN THE 0HONE /FF -- This is the only thing that has the true potential to end a run before it starts. My
co-workers know when my run is so that means I have little other demands on my running time.
s ,AST -EAL - I spend most of my day grazing, which means I frequently make the wrong food choices
before my runs (hummus anyone?). To help counteract this habit -- and to prepare my body for the
demands of the workout, I make sure I have a solid meal/snack about 1 hour before the run. This is
predominantly carbs with a little bit of protein for good measure.
s 7ATER 2EPLACEMENT -- If you are even remotely like me, you drink too much coffee (or tea, or pop).
That's not really going to make your run very enjoyable, so about 45 minutes out I make the switch to
drinking water only as a means of Critical Task and/or Email Sweep -- With hydration taking place, I
have a few minutes to check in on critical work areas to see if there's any big issues still pending. If so,
filing that into my head on a long run really helps me review and analyze the issue. I typically return
with some really good insights.
8
s &INAL 0IT 3TOP -- Of course, we don't want to spend 50% of our run searching for a place to go to the
bathroom...
s ,IGHT 3TRETCHING9OGA -- I wouldn't call it stretching as much as I'd call it loosening up. Just a light
routine that targets your hips, lower back, glutes, hamstrings, quads and calves will be great.
Visualization
Proper running is an amazing thing to watch. Catching a glimpse of a great runner is much like watch-
ing poetry in motion. Regardless of their speed, a great runner seems to effortlessly glide across the
landscape.
Spend the last 15" before your run focused entirely on your run. If you have your gear ready and your
schedule is clear, you can devote these last few minutes to getting your mind -- and body -- ready to
run with greatness. Here are a few images I use to get ready:
s ! (ORSE !T &ULL 'ALLOP -- It's no secret I am a bigger doode, and for some reason the image of a horse
flying along at full speed strikes me as both powerful and smooth.
s ! 7ATERBUG 3KIPPING !CROSS ! 0OND -- Watching these little guys on the Nature Channel really stuck
with me. Seeing how these creatures were made to skim (literally) across the surface of the water is
just awesome. This image helps me remember to stay smooth and focused.
s ! 3TREAM &LOWING $OWN ! -OUNTAIN -- This really helps me when running trails or downhill sections.
In particular, how smooth the water is despite the speed and any resistance. This image helps me
avoid pounding my way to an uncomfortable workout.
Follow Up
7HAT ABOUT YOU 7HAT DO YOU DO IN YOUR LAST HOUR 7HATgS YOUR DOUBLE TOP SECRET MENTAL IMAGE ,ET
US KNOW
Tell Us on Facebook | Tell Us on Twitter
9
Tip #3 - Hill Bounding
Day Three
Some athletes will leave no stone unturned in their quest to become a better runner. And given the
Type A nature of our sports -- and lives -- most tend to err on the side of excess. If 35 miles a week is
good, then 45 is better. If running 5 days a week is good, 7 must be better. If running once a day isn't
enough, why not twice? You get the idea.
But sometimes more isn't better...it's just more. Today's tip is a twist on a run training classic. If your
willing to try something new and powerful to help your running, take my advice and leave the hill
repeats behind...it's time to start thinking about "hill bounding." When done correctly, hill bounding
strengthens the tendons and connective tissue in your lower leg, promotes good running technique
and will make you faster.
Understanding Hills
Runners "hit the hills" to build strength and durability. Why? Because hills make you faster. At the end
of the day, however, it's hard to quantify the effect of the hill repeat on your fitness. We know it's "work",
we know it's harder than plain old running, and we know it works. But sometimes hills prove to be too
much, and unless your race is quite hilly, all that training isn't very specific. So why not take the best
part of running hills and leave the pain, suffering and potential injury behind?
Hacking Hill Bounding
1. Starting on a hill, begin running slowly, over-emphasizing take-off and landing. Allow your heel to
drop below toe level, then spring back up.
2. The recovering foot will barely graze the ground as the recovering knee drives forward.
3. Exaggerate your knee/hand drive upwards (as if you were skipping) -- holding it for a split second in
mid-air. Note that you are moving up and down as much as you are moving forward.
4. As you crest the hill, drop your knees, lean forward and transition into a full sprint for 5 to 10 sec-
onds.
5. Turn around and jog slowly down the hill.
6. Repeat 4 to 6 (Week 1), 6 to 8 (Week 2), or 8 to 10 times (Week 1) depending on the week # of your
hill training cycle.
5. Turn around and jog slowly down the hill.
6. Repeat 4 to 6 (Week 1), 6 to 8 (Week 2), or 8 to 10 times (Week 1) depending on the week # of your
hill training cycle.
Tips
s 0ICK A HILL OF IN GRADE BUT NO STEEPER You might make it up okay, but the recovery after each
repetition would be really hard on your legs.
s 4HIS ISNgT A SPRINT WORKOUT (save for the very tippy top/end of each repeat). When in doubt about your
10
pacing, slow down.
s 7ORK ON MAINTAINING RELAXATION DURING THE DRILL This is easier in slow motion and can help you be
more zen-like in other real-speed running situations.
s +EEP YOUR HANDS LOOSE AND RELATIVELY HIGH Don't get caught up swinging your arms too much as you
maintain relative relaxation.
s 3AVE THE SPRINT FOR THE TOP transfer that great form right into some effortless speed. This really drives
home the value of the workout for me.
Integrating Hill Bounding Into Your Plan

Hill bounding can take the place of any specific hill work; it's an even swap. If you are just looking to
spice up your routine and snap your form into shape, then once a week for about 3 weeks is great. This
workout is also a great precursor for the veteran runner looking to prep for a hill training cycle. And a
few repeats are guaranteed to tighten up your form as part of a taper week. Regardless of when you
do hill bounding, keep the workout to about 45 minutes total and do the hill bounding after a quality
warm up (including one take of the hill).
Follow Up
(OW DO YOU TRAIN HILLS
11
Tip #4 - Breathing From Your Core
Day Four
Sometimes changing how you run -- or the quality of a particular run -- seems like an insurmountable
task. When you're in a funk it's easy to become discouraged when the little things aren't going your
way...the pace seems to hard for such an "easy" effort, your posture is sloppy, you must look like a train
wreck!
Take a Deep Breath...

Before you run across town and right off the nearest cliff, let's talk about a little intervention. When I got
too fired up as a little kid, my mom always told me to take a deep breath and count to ten. Anyone who
has had an asthma or anxiety attack knows just how debilitating losing control of your breath can be.
By finding a way to assert a relaxed control over your breathing, you can tangibly improve your running
experience.
(Image courtesy of Merck) Ewww.MarathonNation.us

Rethinking Breathing
Don't worry, I am not suggesting you get involved in managing your breathing...that would be a disaster
for most of us multitaskers! Instead, I want you to focus your breathing on the point where it actually
happens -- your diaphragm.
The contraction of the diaphragm is what draws the breath in; relaxation of the diaphragm sends the
breath out. In other words, despite the biofeedback you get from your chest and lungs, they aren't actu-
ally doing the work!
12
Hacking Your Breathing
Start the awareness process before running by doing it in a chair. Clasping your fingers together, lay
your hands across your upper belly / diaphragm area. Inhale deeply and allow your stomach to expand
as you draw in air. Once done, relax your stomach and just allow the breath to float out on it's own.
Congratulations, you have taken your first "diaphragm-aware" breath!
Once you have become familiar with a diaphragm-oriented approach then it's time to take this to the
road. Start with baby steps:
1. Focus on your breathing when you are warming up and cooling down only.
2. Add focus to the recovery portions of any tempo or fartlek running you do.
3. Add focus to the actual "work" portions of your run training.
At the end of the day, optimal running technique is relaxed, upright, and fluid. By focusing in on the
relaxing rhythm of our breath, we can almost align our running. In fact, I personally consider this
breathing focus to be my natural "reset" option where I can put a stop to the negative
thoughts/techniques and essentially reboot my run for the better.
Follow Up
Does this tip work for you? How?
13
Tip #5 - Lace Up Right
Day Five
I know it sounds corny, but it's true. I can tell the instant I have left the house with poorly tied shoes.
Maybe I was in a rush, maybe I was multitasking, etc. Whatever the reason, I need to stop and
fix'em...and I do. Very few things can actually stop me during a run...and this is one of them. Nothing
like a loose pair of laces to make your $100 kicks pretty much useless.
The trend today is to easier and faster, so you see some lace-replacement systems on the market.
From my experience, I prefer how real laces support my shoe and hold my foot in place. Those elastic
contraptions give my oversized feet too much leeway to move, resulting in pretty substantial friction.
No blisters to speak of...just hot feet.
Hacking Your Shoelace

Here is my real world lace tying suggestion. It's simple, it doesn't come undone on it's own, it's easy to
undo and...it's just your plain old laces! Watch the video for the full lace breakdown. Note how I pass
the lace loop and excess lace through the opening second time...this is what does the trick!
14
Tip #6 - Old School Shoe Tracker
Day Six
The first time you run a pair of shoes into the ground, making them beyond the point of useful, it's usu-
ally your body that protests. Eventually something will start to bug you enough that you pay attention.
Once you identify and address the issue, you'll probably feel so silly for letting it get the best of you. But
you aren't alone...countless runners stop thinking about their shoes almost immediately, sometimes
with damaging side effects.
Conventional knowledge suggests that an average pair of run shoes, properly fit, will last about 500
miles before needing to be replaced. Instead of signing up for an online service that does the math yet
can cost money, why not find a free system that does the trick right? After all, saved money can go
towards more run gear!
My ultimate run tracker system is pictured above. All it takes is a permanent marker, some neat hand-
writing, and enough sense to check your shoes every now and then. Given I run roughly the same
approximate mileage per week, I know that I can go about 4 months on a single pair of shoes...so when
my date's up, it's time to go shopping!!!
Follow Up
How do you track your shoes? What other gear is critical for you to track?
15
Tip #7 - Downhill Running
Day Seven
Simultaneously vexing and satisfying, the sensation of downhill running ranges from bordering on free
fall to downright painful. Sometimes whether or not you like running downhill is a function of how you
run, other times it's a function of where you are within a run. Despite what you think of downhill running,
it's time to re-evaluate this aspect of running to reinvigorate your training and gain some new speed.
Before we begin, I have to point out that there are both costs and benefits associated with running
downhill. For the inefficient and/or fatigued runner, heading downhill can be the precursor to injury...as
with all our tips, please integrate them with moderation into your training!
...in Training
There are three main reasons why downhill running properly is advantageous to your training.
1. Reinforces Quick Footstrike - If done properly to reduce impact, running downhill requires a very
quick turnover to ensure that your speed is unimpeded. When your stride is too long on the front end,
you'll feel the resulting jolt all the way through your body. Want to go faster? Turn the legs over more
quickly!!!
2. Engage "Weightless" Sensation of Momentum - A large part of a dynamic running position is

putting your body into a state of high potential energy. On flat terrain, this is accomplished through a
slightly forward lean in the torso...but most folks attempting this initially overcompensate and lean too
much. Running downhill allows a runner to engage this feeling, capture it, and then work on translating
it to the flat, open road.
3. Very Relaxing - Let's not overlook the obvious. Running downhill can -- and should -- be a very fluid,
relaxing experience. A good downhill section will allow you to relax your hands, shoulders, and hips.
Much like running on a treadmill, the road is almost turning over for you...all you have to do is get out
of the way!
16
...in Racing
A high-quality downhill stride means another weapon in your race day arsenal. You can...
1. Use the stride to pull away from the competition after key hills. Let the other guy do all the work up
hill, you wait for the descent to make your move!
2. Better translate downhill momentum into speed on the flats...every second counts in a close race!
3. Use your overall newfound efficiency to be smoother over the entire run. This will allow you to save
energy for when it counts!
Here's a Downhill Running Cheat Sheet:
Don't Slap The Pavement: Focus on planting your foot just behind your hip. Normally your foot lands
just beneath your hips however, moving it to just behind your hips will help maintain momentum and
reduce the impact forces you feel when your feet land under or in front of your hips.
Keep Your Chin Tucked: A slightly tilted head will facilitate the proper forward lean without "working"
to achieve it.
Short in Front, Long in Back: Keep the turnover quick to reduce friction, but if you do want to
lengthen your stride, do so by relaxing the hips and allowing your leg to stretch further out behind you.
Good luck!
Coach Patrick
17
Tip #8 - Run Recovery Protocols
Day Eight
Coach P with biggest recovery drink...ever!
Recovery is one of the most overlooked elements of running. In my years of coaching, I can say that
the majority of folks who got injured under my tenure were simply not that good at recovering.
Everyone, and I mean EVERYONE wants to do the big miles or the latest intervals or the next race.
Few consider the consequences of what all of this work means to their bodies. Many of us are stuck in
what I like to call the "Magical Monday" syndrome, where people believe that every Monday is a fresh
start to the new week -- just as it's written in their training plan. This couldn't be further from the truth.
If we think about our run training as being the equivalent of lifting weights, it becomes a bit more clear.
After all, it's not the actual lifting of the weight that makes us stronger...it's how our body repairs itself
and adapts over time. You aren't stronger when you leave the gym; you aren't stronger the next day.
But a few days later you are ready to put another 10lbs on the bar to lift more.
I have two particular recovery protocols (see below) to make sure that my key runs don't set me back.
Long Run Protocol (90 mins or more)
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sumed within 30" of run. My default drink is a big glass of skim milk with chocolate syrup in it.
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Follow Up
What are your key recovery protocols?
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19
Tip #9 - Running in the Morning
Day Nine
For those of us with packed family, work, and social lives, sometimes the only time we can afford to run
is early in the morning...even on the weekends. All you single kids out there reading this...just you
wait!!!! :) Morning isn't the optimal time for a quality run, however, other than the fact that we have
time in our schedules. What steps can you take to improve the quality and overall effect of these early
runs?
Running in the early morning places a unique set of demands on our bodies. We need to get some
fuel, we need to have our head in the game, we need to be prepared to get some work done. We are
talking full physical and mental engagement...often a tall order at 5:30am!
With the proper preparation, however, it's possible to turn these early morning sessions into high-
quality running experiences. Here are some easy to follow tips to make the most of your morning
efforts:
1. Be Prepared: Following the guidance in Tip #2 Pre-Running Routine, just being ready is half the
battle. Eliminating stumbling blocks like finding gear, locating equipment, planning a route, deciding on
a workout, can really make a difference in how you respond to that early morning alarm.
2. Be Fueled: Regardless of your early morning workout plan, remember you have been fasting for a
couple of hours through the night. It's a great idea to take in some light calories that will help keep you
going on the run instead of having your body start to cannibalize critical tissue / energy stores. It
doesn't have to be a feast, just a little something...even a (gasp) gel.
3. Be Smart: Pick safe areas to run in, both from a personal perspective, but also from a physical one.
IOW, don't do a "tour of the deserted alleyways", but don't also run down the worst pot-hole filled street
in your neighborhood either. I would also include knowing the weather in this smart category. I use an
outdoor thermometer cross-referenced with the online weather and doppler radar images to make sure
I have everything I need for my run.
4. Be Slow...to Start: Give yourself some extra time to get warmed up on the run. It takes me another
5 to 10 minutes to really be "into" my run, especially the ones with hard intervals in them. In fact I
purposefully avoid a lot of the hills early on until I am ready.
5. Get Company: Just being accountable to meeting another person really makes a difference. We
see this all the time online inside Endurance Nation, as people stick to their training plans because of
their online training buddies...the real world is no different. Besides, if you are flexible, you could even
take turns suggesting routes, trading workouts, or challenging one another to a time trial!
Follow Up
What's your early morning secret?
20
Tip #10 - Spicing Up Your Runs with Fartlek
Day Ten
While many runners have heard of the term fartlek, few know of the terms origins or original concep-
tion. Run coaches have manipulated fartlek training to be nothing more that a disguised interval ses-
sion. Let's review the true history of the term to unlock the true power of fartlek running for you. Instead
of making it up myself, let's turn to the all-knowing Wikipedia:
"Fartlek, which means "speed play" in Swedish, was developed in the 1930s by Swedish coach Gösta
Holmér. Initially designed for the downtrodden Swedish cross-country teams that had been thrashed
throughout the 1920s by Paavo Nurmi and the Finns. Holmér's plan used a faster-than-race pace and
concentrated on both speed and endurance training."
Read the full source on Wikipedia here.
In order for a run to be considered a fartlek, it should contain intervals at different paces, hence the
term speed play. Note that in Holmer's original conception, this meant a good deal of running at faster
than race pace. The unique nature of fartlek -- what differentiated it from straight interval training -- was
that the runner would continue running at a different pace after the work interval instead of having a
designated recovery period.
The continuous nature of fartlek running is appealing to the time-conscious runner (no wasted time!)
and makes integration into a full run very easy. The "work" element of fartlek running appeals to me,
the coach, for two main reasons: (1) we are stressing both the aerobic and anaerobic systems in a
single workout, and (2) the variable nature of the running requires mental and physical attention to
detail (i.e. less zoning out).
If you are looking for a quick way to boost your running speed without condemning yourself to the track
for interval repeats, then fartlek running could be just what you need.
Here's a sample workout from the archives:
1. Warmup: Easy running for 5 to 10 minutes.
2. Part 1: Steady, hard speed for 1.5-2 km; like a long repetition.
3. Recovery: rapid walking for about 5 minutes.
4. Start of speed work:
o Easy running interspersed with sprints of about 50-60 m, repeated until a little tired.
o Easy running with three or four "quick steps" now and then (simulating suddenly speeding up
to avoid being overtaken by another runner).
o Full speed uphill for 175-200 m.
o Fast pace for 1 minute.
o The whole routine is then repeated until the total time prescribed on the training schedule has
elapsed.
5. Cooldown
21
Note the variety of efforts, as well as the simple repeatable nature of the main speed set for the dura-
tion. Other options include:
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Follow Up
How do you spice up your runs?
Ed note: those of you who know me understand my penchant for ridiculous humor, I hope the rest of
you can forgive the title of the post!
7HOO8VRQ)DFHERRN | Tell Us on Twitter
22
Tip #11 - The Pawback Drill
Day Eleven
It's been a while so I am heading back to the coaches super-double-top-secret run technique book and
pulling out one of my favorite running drills. I call it the "pawback;" you can call it whatever you want as
long as you do it. Implemented properly, this drill will help you become a smoother, more efficient
runner by refining your foot strike.
Before we get to the drill, it's important to think of just how we want the footstrike to happen. In a snap-
shot, the ball of your foot should be contacting the ground at the same time that your knee, and the
majority of your body mass, is passing directly over head.
Many runners, particularly those of the heel-striking inclination, have basically gravitated to what I call
"the path of least effort" or perhaps more appropriately, "the stride of most resistance." These runners
are very good at driving the recovering leg forward in preparation for the next step...and at pushing
their bodies forward. In other words they have the big chunks of "work" identified and mastered.
The motion of swinging the leg forward and "letting go", essentially sets the stage for a full straight-
legged impact. If we forget the negative physical ramifications of this style of running for a second, we
can focus on the tremendous impact the added resistance and friction have on our desired efficient
stride.
A heel-strike when running acts essentially as a brake on your forward progress, forcing you to travel
up and over that point in the ground before continuing forward. A straight leg at impact is also
ill-prepared to continue the natural kinetic path of a smooth follow through. Both of these factors mean
a reduced cadence as well.
Coach P says it's bad...it is.
But how can you develop this proper foot placement outside of simply running better? There are a vari-
ety of drill options, and this is the one I have found to be most effective for my athletes.
Hacking The Pawback Drill
This drill promotes the following elements of great running:
Hip Flexor Lift -- this de-emphasizes the hamstring, saving it for the strike phase when it can pull back
and move us forward.
Relaxed Lower Leg -- this makes contact with the ground quicker, and easier to attain.
Proper Footstrike Position -- this reinforces a light point of contact under knee.
23
Note 1: Watch the video online here if the player doesn't work.
Note 2: Please ignore my arm swing here...I totally got messed up....but the legs/feet are perfect!
In this clip, you can watch me execute this drill in a walking motion. I recommend that this drill be done
in the standing position first to ensure proper technique. When standing in place, just do the drill with
one leg, keeping the other planted on the ground. The active foot will complete a full cycle, with the ball
of the foot making contact -- and stopping -- right next to the planted foot.
By adding walking you are taking the drill to the next level; you are also moving the focus of the drill
from mastering the proper point of contact on the ground to maintaining proper contact throughout the
footstrike. It sounds subtle, but learning to keep backward-oriented tension on your foot when running
is a proactive way to master a better stride.
Follow Up
What drills do you use to improve your footstrike?
24
Tip #12 - Diet Fundamentals
Day Twelve
As a former clydesdale who is now twenty pounds lighter (at least on race day!), this topic is near and
dear to me. Thanks to some body composition breakthroughs, I was able to have one of my best
running seasons ever after a winter of being injured. Hard work and training aside, a significant part of
endurance sports success revolves around managing your weight.
I had a pretty crazy hip injury that prevented me from running and cycling for the better part of Novem-
ber, December, and January. After a few weeks of feeling sorry for myself, I started looking for ways
I could still improve if all I could do was swim. After a quick scan I quickly realized that my biggest
limiter (pun intended) was my weight.
Listen to Today's Audio Tip from Coach P.
At 6"2" tall I was 205 lbs which doesn't sound like much, but I was definitely sporting extra weight on
my frame. Nothing bad, but I knew I could be better. At the same time, I had zero interest in dieting.
Even though my workouts were less impactful, I still enjoyed eating. And I (like most people) don't self
regulate well when it comes to denying myself food. So here's how I cracked my own code and began
reigning in my weight.
Here were my key rules:
* Managed portion sizes -- I wasn't really hungry for that whole bag of chips; it's just that I had a whole
bag of chips next to me. I began to combat this problem by spending time repackaging my lunches into
more reasonable portions and downsizing my meal plates from regular to salad sized. Even if it meant
another trip up, it was a conscious trip.
* Nutrient dense foods -- I stopped eating energy bars, granola, and trail mix as snacks and seriously
upped the amount of fruit and vegetables in my daily diet. In fact, I could eat unlimited fruits and
vegetables...with the high level of fiber and water content, I literally _had to_ stop after a few pieces.
* Proper hydration -- Research has shown that the body's prompting for fluids is often misinterpreted
to be a food craving. And besides, a well-hydrated stomach is a high-functioning one.
* Quality, sensible meals -- No more ridiculous appetizers or large rice/bread portions. Eating out was
for salads (they are better than mine!) or a great piece of fish, etc. Double vegetable sides or some-
thing creative like hummus, etc. Desert only on the binge day!
* Take one day off -- Don't lock yourself into an irreversible commitment. Give yourself one day a week
(I picked Sat b/c of my long ride), where you can eat whatever you want. This helps you stay sane...and
could even help you lose weight. How? Spiking your caloric intake one day a week can help prevent
your metabolic rate from down regulating.
Follow Up
What tips do you have?
25
Tip #13 - Know Your Sweat Rate
Day Thirteen
Some like it hot...but most of us don't. Running at any intensity level in the heat can dehydrate you, and
severe dehydration can lead to reduced performance and, of course, other health related issues. In
this tip I will talk about understanding heat and how you can measure your personal Sweat Rate to
ensure you are getting the fluids your body needs.
Heat vs Humidity
Before we dig in too deep, it's worth noting that the number on your outdoor thermometer isn't the only
one worth considering. As an endurance athlete, you need to consider the relative humidity as well.
Humidity is the amount of water vapor in the air and can be described in different ways, including "rela-
tive humidity." Relative humidity is the amount of water vapor in the air compared with the amount of
vapor needed to make the air saturated at the air's current temperature.
In other words, if it's sunny and 90 degrees out with little to no humidity, it's hot but solving that is easy
(shade, appropriate clothes, etc.). Once you up th the humidity, however, things get far more compli-
cated. The additional moisture in the air means you are more likely to sweat more, breathing can feel
difficult, and the planet just seems stuffy in general. Since high humidity rate can happen even at mod-
erate temperatures, like 70 to 80 degrees Farenheight, your next run could be hotter than you think.
How To Measure Your Sweat Rate

There's some work to be done here, but once it is part of your routine it should be no inconvenience at
all. How much effort you put into gathering this data will depend on how serious you about perfor-
mance on race day. That said, I recommend that most people save this for their critical runs, say over
the last 6 weeks leading into race, as their fitness and weather conditions won't be changing _that_
much.
Weigh yourself at the last minute before going out - and after that last-minute visit to the toilet. Do this
without any clothes. Note this number.
Then weigh yourself as soon as you get back again and note the two measurements in your training
diary.
Add anything you had to drink during the run to the amount of weight lost (#2). It's best to use a bottle
with calibration marks on the side, so you know the ounces of fluid without having to weigh it.
Note: There are some errors in these calculations, as you will also be using up some stored fuels in the
form of carbohydrate and fat, but these can be ignored with no great loss of accuracy.
As an example Joe Runner weighs 165 lbs pre run, and returns at 160 lbs after a 90-minute run, having
consumed 16oz of fluid. Joe's total loss is 165lbs minus 160lbs, or 5lbs. To that number we add the
weight of the water consumed, 16oz (1 lb), so on that run the total loss was 6lbs.
How To Address
There is no way to directly replace all the fluids lost during competition. And in many cases trying to do
so would be more detrimental than helpful; think extra weight at the end of a race or just trying to choke
down a ton of fluids when your whole system is on the ropes.
26
A general rule of thumb for endurance athletes is to try an keep fluid losses to no more than 1-3% of
pre-race weight.
In the example above, Joe Runner lost 6lbs over 90 minutes, or 4lbs per hour. The total loss is approxi-
mately 3.6% of his total body weight, so he clearly needs to drink more. The loss represents about 4lbs
per hour, while consuming 10.5 oz per hour.
In order to keep his sweat rate to the manageable 1-3% range, Joe can only afford to lose about 5 lbs
in any given run. In the case of this 90-minute effort, he will need to consume another 16 oz (1 lb) of
fluids over the 90-minutes, or another 10.5oz per hour...effectively doubling his initial fluid intake.
Make It Personal
Calculate your "manageable" sweat rate by multiplying your weight in lbs by "0.03." The outcome, in
lbs, is the high end of the amount of weight you can lose on any run. Compare your run calculations vs
the number and then adjust accordingly.
Follow Up
More on hydration coming soon...what are your sweat rate tricks?
27
Tip #14 - Choosing A Baby Jogger
Day Fourteen
Out on the Minuteman Trail...
One of my favorite things to do it take one of my daughters for a run. No two runs are the same. And I
get to see the same old routes with the eyes of a two year old...totally fun and inspiring. Plus it's just
more time you can spend with kids...who can argue with that? There are few key things you should
know before you pull the trigger on a new jogging stroller...so read on before you buy!
Is Shopping A Waste of Time?

After all, if it's safety approved, shouldn't I just be able to pull the trigger? Absolutely making sure the
stroller you want is safety approved is the #1 priority, but after that, there are plenty of options for you
to choose from based on your height, stride, terrain, etc. Having the right jogging stroller can mean the
difference between a fun run and a disaster.
What Wheel Size Should I Get?

Wheel size choice depends on how you are going to use your Baby Jogger jogging stroller, and your
own preferences. If you are on city streets or go into crowded malls a lot, a smaller wheel will be better.
City Joggers have 12" wheels and swivels that work great in tight places like malls.
Why Choose Bigger Wheels?

The bigger the wheels, the more shock absorption! Our 20" wheel Baby Jogger jogging strollers are
perfect for the runners and hikers in the family. They can also be used for walking, for serious exercis-
ers or those who want additional shock absorption for baby's comfort and yours.
Is Height An Issue?
No. Most strollers are good for someone up to 6 feet tall, with some brands offering extension kids or
custom taller strollers.
28
When Can You Start Jogging?
Every one has a different opinon, but we waited until our kids were able to support their own heads just
sitting around the house. Then we included a head support in the Baby Jogger from their car seat. After
a few weeks, they were both fine.
How To Position My Peanut?

If baby is sleeping lay baby down a bit closer to the front wheel of the Baby Jogger jogging stroller. If
baby is awake place them in a more upright position. Remember to bundle them up b/c they aren't
actually breaking a sweat like you!
Jogger Maintenance
Check the tire pressure 1x monthly. The seat and canopy fabric of the Baby Jogger jogging stroller is
machine washable, (cold water recommended). They should be removed from the machine and reat-
tached to your stroller while they are still wet: or hang them up to air dry. Please do not use your dryer.
Baby Joggers Are Easy To Use

Almost all Baby Jogger jogging strollers fold easily. You pull two pins, fold the frame, and pop off the
quick-release wheels. You can also leave the front wheel on, and pop off the rear wheels. That way the
folded frame will fit in a little hatchback car... it just takes seconds to put the rear wheels back on. It is
very fast and easy to get the hang of with a couple of practice runs.
And I Saved The Best for Last...

The motion of the stroller tends to put little ones to sleep. That is a huge benefit if your baby is colicky
or just having a cranky day. Toddlers love to go with Mom and Dad and see everything as they ride
along. They may want to take along some toys, a book, or maybe even a bottle.
29
Tip #15 - Repeat Running Routes
Day Fifteen
Repeat after me: Repeat Routes Are Not Evil. Are Not Evil. Not Evil. Evil. Really they aren't. In fact, I
think having a handful of key loops is actually critical to maximizing your training time and run perfor-
mance. Here's why, with a bit at the end on the types of routes you should consider.
Eliminating Your Complaints

At some point in time, regardless of where you run, you won't like it. It'll feel stale, the same, booooor-
ing! Know that this is less a function of where you are (on your run) and more a function of your physi-
cal and mental state. In other words, you are dreading your local run for reasons other than the fact
that it's the same loop. Maybe you are tired, maybe you are burned out, etc. Whatever the reason, your
loop is getting a bum rap and for all the wrong reasons.
Relax...and Hone Your Focus

Running similar routes really let's you zone out. No need to stress on distance or where to turn. You
can just plug into the route and let go. Sometimes just having a run where your mind wanders is the
most important thing. Sometimes not needing to pay attention to where you are going means you can
focus instead on how you are getting there. My best "technique" runs are those where I have nothing
else to think about.
Know Where to Go with What You've Got

One of the biggest issues we "average people" face is getting in a good run with the time we've got. In
other words, we all start the month / week / day with intentions to execute all of our workouts, but life
inevitably gets in the way. With repeat routes, you can easily pick the right option given your workout
goals and allotted time.
Constant Benchmarking
This is a plus and a minus, so take it as you see fit. I think there is some value in being able to catego-
rize your current run against previous runs using the feedback of time: "I usually get to this corner in
27 minutes, today it took me 28 minutes." Note that I am not talking about judging the times, I am just
saying it's valuable to be able to compare. I have had plenty of runs where I felt awful...but was on or
ahead of schedule...and others where I could have sworn I was part Kenyan...and I was running like I
had cinderblocks on my feet!
Picking Your Routes

I like to have a solid variety of running routes. In my personal arsenal, I have the following routes lined
up. Of course, it's possible to connect / stack any of these as need be to make a create route that's very
local to me instead of running into oblivion (and back again):
5k Loop: Great for a short hard run or some really quick intervals. Can be run as a warm up for longer
efforts or multiple times for TT efforts or water stops.
5-Miler: Solid mid-distance run. This is my default run. Takes me about 35 minutes.
Hill Run: Shortest distance from my house to some hills. Great to get work done and come home.
Off-Road Run: Some or all of this route is on trails or dirt or something. Great way to take care of your
body and work on agility, etc.
Follow Up
What's your favorite repeat route like?
30
Tip #16 - The Ultimate Recovery Run
Day Sixteen
These little piggies...never got up!
As I mentioned in an earlier tip, run recovery needs to be one of your highest priorities. Our sport is an
endorphin-filled journey of fun...until something goes wrong. And as the veteran runners/readers will
tell you, it's only a matter of time until something happens to you (sorry!). Left to their own devices,
however, the running-addicted runner usually comes up with the most suspect of recovery
protocols...the recovery run.
Only in the world of running would this make sense...if you are tired / beat up / run down from all
that...running, there can be only one solution: a short, easy run. Clearly, the majority of us runners are
seriously lacking creativity here, so Coach P is going to have to crack the whip...
THERE IS NO SUCH THING AS A RECOVERY RUN.
Period. Think about it from the perspective of your body for a second. Your legs and back and feet
have conspired with your heart and constitution to send a message to your brain that you need a break.
Your brain gets that info and settles on this "recovery run" strategy. Sounds good to the brain but man
aren't your calves surprised to find they are running again! Didn't your brain get the memo???
Listening To Your Body

My point here is that while your brain knows the nuances of "types" of runs, your body only really
speaks in very short sentences. In this case: ON (Running) or OFF (Not Running). In order to really
demonstrate that you get what your body is saying, you need to physically not run.
That's right...Take a real, bonafide day off. Sleep in. Do a project around the house. Stay late at work
(or go in early). Find a new hobby. I care about you, but I don't really care about your days off...make
them off.
If You Love Your Running...Set It Free

Believe it or not, you are probably addicted to running. On some level. And if not running then perhaps
to the concept of an active lifestyle. Trying to force something that isn't working to work...never works.
Running is no different. A lot of really unique things have to intersect for you to have a great run
session...and sometimes the easiest way to get things to sync up is to stand down for a bit.
31
You Will Go Crazy...
Most people do on a day off. But since you know you can't run today, then you have to fill that time.
This leads to the importance of planning your day off. Most of us obsess over gear, food, route, etc, for
our workouts....but then have zero planned for our down time.
Make this time off easier for you by actually planning other activities. Whether it's chilling with the kids,
doing chores, or heading out for some errands is up to you. But if you don't plan for it, it won't happen.
Conclusion
At the end of the day, the best type of recovery run is...not running. Do your mind and body a favor and
take the day off. A tiny, well-placed break now can really help you over the long haul!
Follow Up
What do you do on your days off to stay busy?
32
Tip #17 - Brick Workouts to Boost Your Run
Day Seventeen
As you have probably guessed by now, I am a triathlete. It's not only plastered all over the
10HoursAWeek.com blog, but is probably also reflected in how I look at solving the problem of running
better. Today I urge you to consider the "brick" workout, or combined bike + run workout, as a means
of shaking up how you train in search of improvement.
What is a Brick?
Essentially, the term "brick" is meant to describe how one's legs feel when you start running after
getting off the bike. As such, it can mean almost any type of bike run combination. How you put them
together is a function of what your training and racing goals are. I am recommending them in this tip
series because I think that running from a new starting point (slightly fatigued and in bike mode) can
really help you refocus on your running. Here's how...
New Exercise = New Focus

First and foremost, cycling and running tap into different energy systems and muscle groups...so
moving from the bike to the run means switching gears (literally). On a more macro level, cycling ties
in to balance and agility as well, two key aspects of running that often fade to the background once we
start running.
New Stress, Re-emphasize Muscle Patterns

Coming off the bike means that you almost have to rethink your running. Your legs get all whacky, your
sense of exertion is entirely gone. Think sensory deprivation for running, or what it's like to wake up
from a deep sleep -- they are disoriented. "Putting matters to right" then requires full attention and a
back to basics strategy that means more attention on the how you are running.
New Workouts = More Work

Last but not least, my favorite: riding a bike also places a whole new perspective on what hard is. You
can go waaaaaaaay harder on the bike, repeatedly, than you can on the run. I personally find that while
the fitness itself doesn't transfer - i.e. you can't get faster at running by riding your bike - you can have
better run weeks by alternating every now and then with a bike (or other sport) emphasized week.
Follow Up
What's your favorite type of cross-training?
33
Tip #18 - Managing Achilles & Calf Setbacks
Day Eighteen
One of the most debilitating injuries a runner can get is tweaking their achilles tendon and/or calf
muscle. Sure there's the whole host of stress fractures and other options, but at the end of the day a
break is much better than a pull or tear -- the recovery is awful, but you know you will recover. How can
you make sure that this achilles/calf set back is only temporary? Read on...
Background
To be brief and to the point, I mention achilles / calf muscles in the same breath since they are con-
nected. Anatomically speaking, the tendons from the gastroc and soleus muscles in your calf come
together to form one single tendon...your achilles. During running your achilles acts essentially as a
spring, reducing the overall metabolic cost of running by not requiring the muscles to do as much work.
During the push off phase, the achilles can bear up to seven times of the runner's body weight (that's
legit!!!).
The Injury
In the case of your achilles / calf, an injury will require not only some rest and a thorough examination
by your doctor, it will require some rehabbing to get the muscles and tendon back up to full strength.
In some cases of early onset of tendonitis, it's possible to pre-empt a full blown injury by taking careful
steps to minimize the cause of the problem. In this case, we are going to assume you have sustained
either an injury or sufficient tendonitis such that your running is severely limited or non-existent.
The Protocol
Developed and explained to me by Dr. Thomas Michaud of Michaud Chiropractic in Newton, MA, the
protocol is called "heavy-load eccentric exercises." Note that these repeats are great to do all the time,
not just when you are sidelined!
Think of it as reverse calf-raises...this eccentric motion essentially allows you to strength and lengthen
your achilles tendon.
Start by standing on the edge of a stair with your heels hanging off the stair. Using both legs, you raise
your heels as high as possible, and then remove the uninjured leg from the stair. The injured leg is then
gradually lowered through a full range of motion. The uninjured leg is then placed back on the stairway,
and both legs are again used to raise the heels as high as possible.
Three sets of 15 repetitions are performed twice a day with the knees both straight and bent.
34
Tip #19 - Marathon Racing Tips
Day Nineteen
Running a marathon is a huge undertaking. All of the training and time invested aside, the day itself
brings a host of challenges to make the simple task of running...that way...for 26.2 miles...seem a bit
overwhelming. In honor of the impending Boston Marathon, here are my top tips for making the mara-
thon day as easy as it can possibly be (pain of running aside).
Prepare to Run at Race Time

There is no standard marathon start time. Some are early, some are at 9, and a few are later...but your
life and your training schedule are far less flexible. To make sure that you are truly ready to race, it's
helpful to do a few of your long run efforts at roughly the same time of day as your race start. This will
give you solid insights as to what your body will need / crave before the big day. If you really want to
be specific, you can even do a few of these runs as if you were racing, in terms of equipment, diet, etc.
Practice makes perfect!
Have A Mental + Physical Warm Up Routine

This is one of the easiest "mistakes" I see from novice runners. They have zero plans for the big day,
and if there's anything that can help - or at least keep your mind off the issue - it's a plan.
On the physical side, you'll want to get in about 20 mins worth of running, think: 10 minutes out easy,
10 minutes back steady with a few 30-second pickups to 10k pace. Very simple and straightforward.
On the mental side, there's no denying that you are heading straight for an appointment with discom-
fort. Whether it's mile 18 or 21 or the day after, you are going to feel it. While everyone has their own
particular flavor of inspiration to seek out, I find it's very helpful to set out a reasonable expectations of
my race and have contingency plans in place for potential issues. While these are crafted in training, I
have a few buzzing in my ears during my pre-race warmup.
Know Your Nutrition Pattern

Most folks focus on WHAT there are planning to eat. Everyone can tell you the name, make and model
of their preferred nutrition. But for a big race like a marathon, this isn't going to be good enough. After
all what happens if an aid station has been raided, or if the weather affects your caloric needs?
Forget the what, inside EN we think more about how much are you are eating and when. How many
calories an hour have you consistently done in training? When did you have them: 45 minute mark? 15
minute mark? Which calories helped more: solids or liquids? Do you need more calories as the race
goes on? Armed with an understanding of how your body operates from a systems perspective will
prepare you for any possible race day issues.
Don't Sweat The Early Miles

The start of any road race, even a marathon, is full of people zipping all around trying to find an open-
ing. Major events have instituted a corral program to help group runners of similar speeds, but the
issue isn't speed related....it's just part of the human (runner) condition. Do your best to stay in your
zone and run as smoothly as possible...this is the easiest place to get tripped up, twist an ankle, or drop
something. Usually this fades after the first few miles...so your focus is only needed early on.
35
Train To Be Ready To Work
Every marathon brings its own unique physical challenges, be they hills, descents, weather, logistics,
etc. At the same time, they all share those fateful 26.2 miles. And running 26.2 miles is hard...no two
ways about it.
Most people spend time setting up the physical parameters of their schedule, sweating the location of
long runs and tempo efforts, etc. At the end of the day, the plan isn't want separates you from a great
race....it's how you handle the challenge of 26.2 miles. So regardless of when those long (or hard) runs
are in your program, remember to use that time in your "dark place" to hone your mental ability to get
the work done when things look bleak. Visualize yourself on the course at specific points, handling
challenges well and smoothly executing...this will have you ready for almost anything!
Follow Up
What is your marathon secret?
36
Tip #20 - Use Your Head To Improve Your Running Form
Day Twenty
Proper running form is an elusive concept. Hard to understand, hard to know if you are doing it prop-
erly, and hard to change the way that you run now. After all, you've done it this way for so long already.
I find that real, tangible cues that people can focus on changing, like the Cadence Count from an earlier
tip, can really make a difference. Here's another very simple tip that just might be cue that you need.
Desired Form = Slight Forward Body Lean

Before we even get to the tip, let's talk for a second about what element of running form we are focus-
ing on...the forward lean. I recommend isolating this element of your running form since it's so natural
that it's elusive.
There's an almost imperceptible lean during the very first few steps we take when we start running. I
see it with my little daughter all the time...she has yet to master just how far forward she can lean with-
out face planting. While I am really hoping she "gets it" soon, I want you to learn something from her
experiences. It's how we get the momentum to begin moving forward.
Most runners automatically drift back to a default vertical setting once they reach their running
speed...and it's because of their head position.
In this shot, the athlete has pretty solid running form. The red line is her current torso angle, the green Ewww.MarathonNation.us
line is where I'd like her to be. It's based on her hips, the alignment looks good, but the further up she
travels towards her head, you can see how the torso kicks back and the eyes looks straight ahead.
In order to fix this, we need to get her head looking at the ground about 15 to 20 feet in front of her
body. That head tilt will approximate the proper angle found in her hips, and will place her upper body
along that proper line of lean.
37
Before we can do this running, however, we can do it in a drill. In the two-part picture series above, you
can see how I move from a vertical stance to a forward lean. All I am doing here is shifting my weight
to the balls of my feet. Unfortunately, my head doesn't follow my torso, so that part of this picture isn't
so great. But don't let this take away from how this drill can help you get that sense of moving forward,
of high potential energy.
Natural Body Alignment
Let's close out this tip with a great shot of someone putting this form into action. In the shot above, we
see Cameron Brown at Mile 18 about to move into first place overall. Note how his compact form has
a nice forward lean, and how his head is in total alignment with his torso, focused on the ground. With
the other athlete looking at his watch, you can see how his form has just disintegrated. Cam is on a
"roll", this other doode is just hanging in there.
In addition to better overall form, proper head position helps to eliminate tension in the upper back and
shoulders area, as well as prevent the typical over-rotating of the hips in the search for the proper lean.
Follow Up
How do you position your head when running?
38
Tip #21 - Optimal Running Terrain
Day Twenty One
There's no denying that running is a full contact sport. Even if you have inserts, great socks, and killer
running shoes, you can't avoid your body hitting the ground...and if you can, well, you've got bigger
things to worry about than running! Seriously though, diversifying where you run can have just as much
impact on your performance as how you train...and it's a lot easier!
Understanding the Contact

While the human body wasn't made to run great distances, we do have the biomechanical infrastruc-
ture to run relatively efficiently. A huge part of this infrastructure is dedicated to absorbing the impact
of running...from the 28 bones in your foot to the fascia, tendons and ligaments that connect your lower
extremities to your legs through the knees and into your hip. Depending on your gait, your personal
impact point will vary, but regardless it exists.
Best Places To Run

The official jury is out on this, but I recommend that most people try to stick to the dirt paths just next
to where they usually run. You know what I mean, those little worn out paths that follow the sidewalk
or jogging path. These areas are safe, roughly the same distance as your run and you always have a
"back up" option should this softer surface go away or become too treacherous.
A close second would be soft tracks that you can probably find at a local high school or athletic facility.
Downside is that they are typically short, but upsides they are usually close a grass field which is excel-
lent for strides and/or drill runs.
Heading fully off-road is an option, but you need to be cautious to choose safe places to run. Both from
a personal / wildlife perspective, but also from terrain. Lower impact running isn't worth it if you are
rolling your ankle every other step!
Black top running is okay, concrete sidewalks should be avoided at all costs and running on the sand
at the beach is great for the random vacation run but shouldn't be repeated too often.
At the end of the day, the type of terrain you'll choose will be dictated by your workout goals as much
as your local geography. That said, even introducing some variety can help to alleviate the pounding
of pavement running. This helps to reduce your chance of injury keeping you health and consistent!
Follow Up
Where do you love to run?
39
Tip #22 - Compression Socks for Running
Day Twenty Two
One of the latest running performance / fashion fads to hit the market is the compression sock. Com-
pression socks are typically used to treat patients with deep vein thrombosis and similar circulation-
related health issues by providing additional constriction/pressure on the lower extremities as a means
of improving blood flow. The transition to performance-related activities makes sense on the surface
(i.e. facilitated blood flow should equal improved performance), but a deeper look reveals that the jury
is still out.
Hypothesis
As mentioned above, the basic theory behind using compression socks for running performance is a
bit of a non-sequitor. If it helps people with DVT, then it must help healthy people who are running. As
the details show below, however, while there are benefits for sedentary adults there are minimal docu-
mented improvements during exercise.
Reality
If they are sleek and make you feel fast (and/or sexy), they must work, right? Right? Well, technically
speaking there has been little evidence of any performance enhancing effects during running. In a study
testing competitive endurance runners on a treadmill at sub-maximal and maximal paces there was no
statistically significant observed change in performance (http://gradworks.umi.com/14/27/1427336.html).
This is repeated in other studies, with some showing that the relative temperature of the area does
increase -- but no proof of performance gains (http://bjsportmed.com/cgi/content/abstract/41/7/409).
Perception is 9/10ths Reality?

Subjects across different studies, many with different focus points, do state that they felt "less muscle
soreness" and "reduced fatigue" as compared to non-compression sock wearers. While not conclu-
sive by any means, this conviction is not to be brushed off. After all, if you believe something is helping
you well, then, it probably is. Get it?
Coach P's Thoughts

I personally use them for recovery after runs longer than an hour (or stoopid hard). I don't really get the
time in my life to sit down and put my feet up any more, so having the socks on at least helps me feel
like I am doing something to help my body recover.
Follow Up
Have you used the socks? What do you think?
40
Tip #23 - Final Paper Tweaks
Day Twenty Three
The growing popularity of running has really changed the way that athletes plan out their season. Sign-
ing up for race can sometimes mean you have to be ready almost a year in advance! This is a great
deal of pressure on people in terms of how they structure their training. In most cases giving an athlete
too much time is a really bad idea. In this post, I would like to give you a few tips on how I advise
runners to dial in their fitness in the last few weeks leading up to the big race.
Thinking in Blocks
Sometimes planning a whole season is almost too much to think about at one time. This is why I
advise athletes to break things down into "blocks." Typically these blocks look something like this:
Pre-Season -- this block can be as long as needed for people to recover from the previous race. Just
to keep things simple drop it probably shouldn't be any longer than 12 weeks total. During this time
getting back into running and also beginning to lay the foundation for some really hard work.
In-Season -- during this lock your doing really harder works out improving your face and overall fitness
of commercial. This, my friends, is where the rubber meets the road. There's a lot of really hard work
here with intervals, hill work, and tempo finishes.
Peak -- this is really what the final endurance touches on fitness. Longest runs happen here during this
block. Depending on your final race distance, you may or may not actually run the full mileage of your
goal event.
The Taper
Last but not least, we have the Taper. This is the most critical part, the one where we take all of the
fitness you've built and do our best to fine-tune it for your race day performance. This is not an easy
task. There's definitely a reason why anxiety and tension increases as race day approaches.
A large part of tapering involves resting and managing volume...both individual items related to your
body, your training and your race distance. Tapering doesn't make you faster -- training does. Training
makes you sharper; and here are three key things to sharpen your run before your next running event.
#3 -- Think Frequency not Volume. Every chance to run is another chance to dial in your form and
mental focus. If you have 4 hours of running across 4 runs scheduled in your Taper week, why not
make it 4 hours in 6 runs? 8 runs?
#2 -- Focus on Footspeed. Do strides at the end of every run and really, really work on high turnover
and relaxed form. Cadence is one of the first things to "go" when we fatigue. Using these last few work-
outs to hammer the high-turnover message home can really make a difference.
#1 -- Take A Look At Taper Week Volume, And Do Less. At the end of the day, very few people actually
enter race day rested. Sure there are varying degrees of fatigue, but that's not necessarily as inten-
tional as rest. Next time you have a smaller race, try modifying your taper by cutting out most of the
work in the last week save for a few short sharpening runs. My guess is you'll see a positive change.
Follow Up
What are your final taper preferences?
41
Tip #24 - Endurance Racing Tips (Ironman Flavored)
Day Twenty Four
It's been a while since I threw a bone to my triathlete readers, so let's get back to basics and talk about
running when fatigued. Running with performance / race day goals when fatigued. The Ironman mara-
thon comes after 2.4 miles of swimming and 112 miles of biking. The combined effect of these previous
legs means that by the time the marathon starts the average triathlete is well outside of his/her long run
comfort zone. So what' s a tired trigeek to do?
To be honest the lessons covered here are equally applicable to someone doing a long run (or a mara-
thon) with a lot of cumulative fatigue (or minimal fitness). At the end of the day the Ironman Marathon
is about Respect, Discipline, and Patience. Bet you thought I was going to throw out some numbers
there...let's find out why not!
Respect - This means you have to really do your best to appreciate the amount of work that a mara-
thon requires; particularly one at the end of a big day. It means not picking an arbitrary pace before the
race, and not following any pre-set plan into a brick wall.
Discipline - This means you have have (or develop) the ability to hold yourself to the right pacing at the
right time. In the IM marathon, taking the first 6 miles "easy" is critical for overall running success. In
such a long event, the ability to sustain a consistent pace trumps any short term, flashy speed you
might possess.
Patience - At the very least saving that energy with your Discipline means you have something in
reserve should you need it over the last 6-8 miles of your day. A consistent pace and steady approach
also minimizes unnecessary stress on your body. Finally, you let the race come to you. In an event the
length of a marathon, the hurt will come. The wall is out there, waiting for you. There's no need to
hasten it's arrival with poor pacing or mindless execution.
Sounds complicated, I know, but in a way having less options is somewhat liberating on race day.
There's no fudging with pace charts and elevation calculations...your pace is what you can do, and you
try to do that for the whole day. You eat because you have to, otherwise you'd bonk. You drink when-
ever you can.
It might even be worth it to enter a competition with significant fatigue as it eliminates performance-
oriented goals and forces you to place a great deal more emphasis on how you race. You would
certainly have a much deeper perspective the next time you prep for a race where you are fully tapered
and rested!
Follow Up
How do you handle running on excessive fatigue?
42
Tip #25 - Fixing Your Broken Run
Day Twenty Five
Running can be a very magical experience. Highly personal, of course, but most people use the
phrase "magical" to describe their running experience. But like anything out of the ordinary, even the
most positive experience can have a downside. Here are a few tips on what to do should you find your-
self in a running "rut."
#1. Don't Fight It. The worst possible thing you can do when you are in a running funk is to throw more
running at the problem. That's the equivalent of throwing gasoline on a fire. Instead you need to be
ready to step back and find a totally new way out of this dilemma. Hint: What got you into this situation
is not what's going to get you out of it.
#2. Look For Stress. No, I am not talking about a bone issue here, I mean work/family/personal stress.
Many times our running is affected by forces outside of the physical activity itself. Do yourself a favor
and start big picture and begin to focus your way inwards, moving with intent, scanning every layer of
your life. For many of us running is an escape, a break, but sometimes it's not enough to avoid the
other issues in our lives.
#3. Take A Break. Even if it's just for a day, or two (but hopefully a bit more), a rest from running can
help you find your passion for the sport again. Sometimes running / exercising becomes more of a
chore than something we love...nothing like a little rest to re-ignite your passion.
#4. Go Back To Basics. If you are burnt-out from racing too much, take time off. If you are bored of
training to train, then find a local 5k and go have some fun. Don't let the fact that you love to move your
body get lost in the shuffle of big plans.
#5. Tweak The Little Things. "Fixing your run" is such an arbitrary concept, it's hard to wrap your head
around it. Instead, try focusing on the little elements that you can control -- your cadence, hand posi-
tion, footstrike, etc. Sometimes honing in on a little element can bring about bigger picture changes.
Follow Up
How do you fix your run when your mojo is gone?
43
Tip #26 - The Personal Running Challenge
Day Twenty Six
Running is a great way to get fit. How you run, in many ways, determines how your fitness evolves.
Crazy training programs and shortcut plans abound, promising amazing fitness and race day perfor-
mances. The truth of the matter is far less sexy -- there are no shortcuts. But there is a better way --
consistency.
Stop The Snapshots

Before we dig into the solution I am proposing...let's take a closer look at the problem. As a coach I
constantly see people hopping from program to program. When the next article on an elite runner
comes out with his/her favorite workout, part of you wants to try it. When your friend sets a PR, you ask
to look at their program, searching for a great workout. You want to change because you want to be
great, like them.
I call this taking a "snapshot" -- finding someone who's successful at the moment they are successful,
and then working backwards from that point to find the secret. While in that moment of success the
path seems clear -- even to the athlete themselves -- the truth is not so simple. The reason that indi-
vidual has had success is because their program worked for them...for the full duration of their
program.
The Best Plan...Ever

If you are going to reach your running potential, you need to stop this habit of hopscotching. You need
to find a plan and stick to it. Naturally, you want to know what the "best" plan is...right? I will keep it
really simple for you. Even thought there are countless permutations on how to tweak a plan to make
it more personal and/or effective, only one thing really matters. Will the plan allow you to run consis-
tently for a long enough period of time? If so, you will improve.
Building Your Foundation

Looking back on my personal fitness progression, especially now as I age up and have kids / limited
time available to train, I can see just how devestating each injury and setback was to my fitness. Two
weeks off here, a month off there, rehab over here...it all adds up to take away from time spent running.
If you think of it like the stock market, I am talking right now about the value of taking a very long term
view on your running fitness. Forget the small fluctuations...it's a commitment over the long haul that
really matters. While you can't "get that" right now, you can begin taking steps towards developing the
right fitness.
The Consistency Challenge

My recommended solution - any particular plan aside - is to fire up a running challenge. Seven runs in
seven days. Ten in ten. 20 minutes a day for a whole month. Whatever flavor of challenge fits your
current level of fitness and your training goals is 100% up to you. The secret isn't the volume of the
challenge...it's the consistency.
Running on a daily basis adds new depth to the character of your running and gives you the chance to
really build a quality running foundation. Structuring this within a set challenge helps prevent you from
overdoing the training. More importantly, it also gives you a set endpoint, after which you will -- of
course! -- take some time off. It's important to note that with such a high frequency of running you will
need to reconsider (or eliminate) most of your hard work.
44
Here are some sample ideas for running based on typical training volume:
Beginner (15+ miles per week): Seven runs of 2-3 miles per day in seven days.
Intermediate (30+ miles per week): Fifteen runs in 15 days, averaging 3-5 miles per day.
Advanced (45+ miles per week): Thirty runs in 30 days, averaging between 5-8 miles per day.
Follow Up
Have you done such a challenge before? How has it helped you?
45
Tip #27 - Give The Gift of Running
Day Twenty Seven
Time to break things down and get a little sentimental about the tremendous goodness of this run thing
we all share. In a strange way, being runners, we all share a common understanding about what it
means to move our bodies with purpose, to push our limits, to experience "runner's high," and to live a
fit(ter) lifestyle. You, Ms. Elite Marathoner, might not feel that you have a great deal in common with
Mr. I-Hope-I-Survive-This-5k over there...but you do. And we need more people in our club.
Running Changes Our Bodies

When we run, we get fitter. Our bodies adapt to stress and evolve. We learn to go further, or faster, or
we get fitter. Any one of those "F"s is just Fine by me. Sure, there's the odd injury, but most are little
more than a temporary set back. At the end of the day, take someone who isn't a runner and get them
running...and they will see, feel, and experience changes to their bodies.
Running Changes Our Brains

Maybe there's research out there on this, maybe not. Regardless, from my personal experiment (n=1),
my personal running time is critically important to how I do _everything_ in my life. Running affords me
time to reflect on pressing issues, time to explore thoughts on my own without interruptions. Running
let's me review my personal state, for example, and get in touch with what really matters to me. All
forms of exercise help but running is the one discipline where I can zone out on the physical require-
ments and still get a solid workout.
Running Changes Our Lives

Regardless of what your running goals are, just by being a runner you are leading a different life than
your former self. You think about training. You think about resting. You look at different roads/hills from
the car and think to yourself, "I could run that." You think about what you eat just before, during, and
after your workouts. For many people, this perspective on being is profoundly different than their non-
running lifestyle. It adds purpose, rhythm and potentially even some meaning. Very powerful.
Running Can Change The World

Not talking about the countless people raising money to make a difference (though that's amazing!).
More just the fact that if enough people experienced the above benefits I know the world would be a
better place. If people had some time to themselves every day, a time that brought them physical ben-
efits, helped them to recharge mentally, and brought purpose to how they ate, slept, and lived, well...I
think we'd live in a very different world indeed.
Do your part to make the world a better place by finding someone in your personal circle who isn't a
runner (there's got to be at least one!) and take them out for a run. Share the gift you have. Pay the
karma forward. We'll all be better off if you do.
Follow Up
How did you get into running?
46
Tip #28 - Volunteer
Day Twenty Eight
Despite what you see in the news and magazines and massive ad campaigns, running is not an estab-
lished sport. At it's very core, running is a rebellious, underground sport that has gone mainstream.
Do you remember your first road race? Ever? I remember mine...it was a 10k race in Washington DC
that ran around RFK stadium. There were maybe 250 folks there. I remember getting passed by a
doode with no shoes on; and regretting the oversized shorts and cotton t-shirt. I remember the post-
race party with doughnuts. In fact, I still have the picture of me nearly passing out about a mile from the
finish.
This wasn't a big event. The organizers didn't make a lot of money...I think it was for a charity. But there
were mile markers, aid stations, and crowd support. I don't remember much about any other race I've
done, save for the last year or so. But that first race will stay with me.
Sure, I could have done some mega event. Lined up with 20,000 other people for a half marathon. But
this was cheap, easy to get to, and promised a fun challenge with people I shared a common interest
with.
It's not that the event itself was incredibly special. I do think that the way the event came together, sup-
ported by local running clubs and other volunteers out to make a difference with their particular charity,
however, is unique.
Every weekend across the country, thousands of people line up in a local race. Events that will never
make the front page or have elite, famous runners. But these events are a critical first step in making
running both accessible and fun to generations of runners. Do your part to make sure that running con-
tinues to grow by taking a weekend (or two!) a year and offering to help out at a local event. It only
takes a few hours but could make a lifetime difference for the participants.
Follow Up
Have any wacky volunteer stories to share?
47
Tip #29 - Running & Hydration
Day Twenty Nine
One of the most commonly misunderstood challenges facing runners is that of hydration. Even on an
average run on a regular day, the runner needs to think about fluids before, during, and after their
workout. Taken to an extreme, over-hydrating within a unique set of circumstances can induce a fatal
condition called Hyponatremia (Wikipedia). Drink a lot? Drink too little? What's a runner to do?
Get The Facts

Our bodies have a baseline core temperature of 98.6 degrees Farenheight (37 degrees Celsius). The
body regulates this temperature as you exercise by sweating, as the evaporation has a cooling effect.
Depending on the type of workout and the conditions, sweat rates can range significantly. Add pre-
existing dehydration and the unsuspecting runner could very well be in for a miserable workout.
While there is a baseline "fluid balance" that your body needs to maintain in order to continue exercis-
ing, there is no matching of fluids in to fluids out. At some level of intensity we can only take in so much.
This moves hydration strategy within the framework of delaying the inevitable (instead of preventing it).
On top of all of this, for exercise longer than an hour, runners also need to start thinking about replacing
carbohydrates (energy stores). Sports drinks and gels add another layer of complexity to the hydration
equation.
Have A Plan
You always want to have more fluids than you think you'll need...better to be safe than sorry (and really
thirsty). As you get more experienced, you'll become an expert and knowing just how much fluid you'll
need for any given workout or run.
I recommend that up to 2 hours prior to their run, athletes begin to hydrate with an eye towards their
impending workout. During the run, my athletes drink something about every 15 minutes. If it's really
hot, this will be bumped up to every 10 minutes.
For runs lasting longer than an hour, I usually bring along some sports drink in addition to fluids. A
Fuelbelt (www.fuelbelt.com) hydration system is a great way to carry multiple types of fluid in one
simple way when running. Remember that as the % of carbs goes up in your drink, your body actually
absorbs less fluid...in other words, energy-bearing drinks come at a hydration price. Be sure to drink
some extra water with them!
Have A Back Up Plan
In addition to your basic plan it's important to have a back up. Not everything goes the way it should.
You could drop or spill a bottle. Perhaps a wrong turn has you reeling or maybe a previous workout still
has you a little fatigued. I personally carry a few extra dollars with me in case I need to stop at a conve-
nience store for some much-needed fluids.
Listen To Your Body

At the end of the day, your body automatically sends you great signals and information regarding your
day. It's how your brain interprets these signals that can get you into trouble. Test things out in training.
Be conservative. Don't ignore warning signs. Dress appropriately. Pace yourself.
Follow Up
How Do You Stay Hydrated on a Run?
48
Your Plan of Attack and How To Create Change
Hey there, Coach Patrick here again. If you've made it this far, all the way to part four of the book, I'm
seriously impressed. You must either already be a marathon runner or well on your way to becoming
one. Hopefully you've been challenged and taken out of your comfort zone, and I hope that as a result,
you have been able to engage your running in a new way. Perhaps your understanding of running has
evolved as well; it truly is something to cherish, to hold onto, to work on, to bask in. I hope that this book
has helped you on that journey.
With that said, changing your run is incredibly hard. Ultimately, it means making significant changes
to your regular routine, whether that's how you run or when you run, or where you run. The changes
outlined in the previous section of this book require you to do at least one of those things in order to
experience a new type of running. Regardless of the changes that work for you, understand that these
changes are difficult and that you may go back to the way that you ran before. That's fine. No one ever
said that change was easy. It's hard! Embrace the fact that it's hard. Relish the knowledge that with
running, the journey itself is the destination.
I want to thank all of the athletes that I've worked with over the years for teaching me about what
running means to them, and showing me that running can be a powerful tool to transform not only our
bodies and our fitness, but also our minds and the people around us. Understand that running is a gift
that you have been given, and something that you get to do almost everyday if you so choose. It truly
is something special, and I want to thank all of you who share that with me, and I hope that you con-
tinue to pass this on and the good karma that is running on so many people as you continue on your
journey.
This is just one of many Marathon Nation resources.
I encourage you to come and browse our growing library of online resources. You can ask questions
and connect with other runners on Facebook or Twitter.
If you really want to improve your running game, please start a FREE two week trial to see if Marathon
Nation is the right space for you to take your fitness to the next level. We're online, we're here 24/7, we
love to run, we're crazy just like you and we love to get to know you better. Please, join us!
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To Transform

Join the Movement

Want More Running Info?

Spread the Word!

Changing your run is something that happens on many levels: mentally,

The Cadence Standard = 180 steps per minute

Hacking Your Run Cadence

Step 1: Assess Your Cadence

Step 2: Practice + Feel 180 Cadence

Step 3: Implementing The Cadence Habit

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Hacking Hill Bounding

5. Turn around and jog slowly down the hill.

Integrating Hill Bounding Into Your Plan

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Take a Deep Breath...

(Image courtesy of Merck) Ewww.MarathonNation.us

3. Add focus to the actual "work" portions of your run training.

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Hacking Your Shoelace

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2. Engage "Weightless" Sensation of Momentum - A large part of a dynamic running position is

Here's a Downhill Running Cheat Sheet:

Coach P with biggest recovery drink...ever!

Long Run Protocol (90 mins or more)

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Hard Run Protocol (75 mins or less)

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Read the full source on Wikipedia here.

Here's a sample workout from the archives:

1. Warmup: Easy running for 5 to 10 minutes.

7HOO8VRQ)DFHERRN | Tell Us on Twitter

Coach P says it's bad...it is.

Hacking The Pawback Drill

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Listen to Today's Audio Tip from Coach P.

Here were my key rules:

What tips do you have?

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How To Measure Your Sweat Rate

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Out on the Minuteman Trail...

Is Shopping A Waste of Time?

What Wheel Size Should I Get?

Why Choose Bigger Wheels?

How To Position My Peanut?

Baby Joggers Are Easy To Use

And I Saved The Best for Last...

Eliminating Your Complaints

Relax...and Hone Your Focus

Know Where to Go with What You've Got

Picking Your Routes

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These little piggies...never got up!

THERE IS NO SUCH THING AS A RECOVERY RUN.

Listening To Your Body

If You Love Your Running...Set It Free

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New Exercise = New Focus

New Stress, Re-emphasize Muscle Patterns

New Workouts = More Work

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Prepare to Run at Race Time

Have A Mental + Physical Warm Up Routine

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