The Best Running FUNDAMENTALS for New Runners & Runners Coming Back After a Break

Running Fundamentals for New Runners or Runners Returning from a Break.
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• Posture
o Road running more important than trail running, but I listed the first because as you become a better and more efficient runner your posture naturally changes, but a couple things I notice myself as well as new runners and ULTRA runners when we get tired is letting their posture get sloppy
 Think High and tight, Elbows back, shoulders relaxed. Creating a chicken wing. Trying to stay neautral above the hips, not bending at the waist.
 Chin up and eyes forward…
 Running up hill tilt at the ankels again not at the waist
• Heel Striking
o Really not that bad.
 Again on pavement it plays a bigger roll than in the trails,
 But I’d like to see how many ultra runners are running for 8, 10, 12 hours plus without heel striking.
 When I move into stride and cadence and this will make more since as to why heel striking really isn’t that big of a deal for the average runner
• But First PACE!!
o Run your fastest, every time! If you’re not pushing yourself, you’re not getting better! No Pain no Gain!!
o EHHHH Wrong, actually couldn’t be further from the truth.
o This is harder for road runners to accept, this is hard for me to do on my road runs, especially if you run the same route or have a set mileage.
 One you want to see yourself getting faster, two, the faster I run the sooner I can stop running.
o Paying attention to pace has it’s time and place, but not while building your base, and working on fundamentals.
o It took me along time to understand this,
o It wasn’t until I started using 4:1’s in my regular training did I stop carrying about pace. It’s like shoot, if I’m walking for a minute every 4th minute who cares about my pace.
o And when I started training for ultra’s based on time not mileage, pace is irrelevant, so you can really focus on running economy, your form, foot strike, cadence and stride.
o Now when I go for a LONG Road Run, I hide my pace on my watch. If I’m not training for anything specific like a marathon or half marathon, by running to fast on a regular long run, I’m actually going backwards in my overall fitness.
o Like Jeff said in last weeks call, to many runners get stuck in that comfortably hard zone. Stay out of it. Make it easy or make it hard!
• Running/Training Volume
o This is individual based on where you are currently. Increasing volume to soon can lead to injury or burnout, not doing enough will cause you to plateau.
o It’s safe to stick to the 10% rule until you’re running 30-40 miles a week regulary then you can add a little more, but work your way up to it.
o As far as training load
 I structure my training and training plans this way.
• Not the 80/20 rule becusae I believe that’s an unrealistic approach to getting ready for a race, because that leaves no room for “Race Pace” the 80/20 rule in a nutshell is 80% is easy, 20% is hard. You’re not going to run a marathon or ultra marathon hard
 So I structure my training as
• 75% - 20% - 5%
• 75% easy
• 20% race pace
• 5% butt kicking I want it to end hard
Lastly the thing that helped me the most was dialing in my
• Stride and Cadance go together
o Rock Lobster 180bpms rule of thumb
o Short, landing underneath your body, no matter the pace, 12min - 6 min
#marathontraining #running #runningtips
o Running on white lines, or on a curb, forces you to have a short nimble stride, landing underth you for balance
o Saves from runners knee and shin splints

[@zacharythompson2296]

Great information! I had received personal training in the past that had shunned heal striking, the training was from a road marathon runner so maybe that was why he had the stigma that he taught to his clients. I have run with Eric many times and one of the many things I noticed running with him was the way his feet hit the ground. It is so important, as Eric mentions, that we do not get caught in a one size fits all mentality, figure out what works for you and do that, changing to fit someone else's form may lead to injury, which I have experienced in the past. So thankful for these videos Eric, keep that information flowing. See you on the trails.

[@myendurancelifeofficial]

👊👊🙏