After running the Salt Lake Marathon in April, I am now training for the Utah Valley Marathon in June. My goal is to run multiple marathons this year and to document any changes in running technique, nutrition and even recovery techniques to help other runners compete at a higher level. I therefore want to document the changes I have made while training for my second marathon (in hopes of speeding up the second marathon):
1. Running more hills. Although I was ready for the first marathon, I felt I didn't have enough hill training. I even recently ran a 16 mile run "up the mountain" in our area. It is a course that allowed me at least 9 miles of uphill running at a pretty significant incline. The goal was to produce more hill strength and decrease my deceleration up the hills.
2. Changing my nutrition level. I often get distracted during the day and don't eat as well as I should. Good nutrition on a regular basis helps muscles recover quicker and provides more energy for even those short runs.
3. Changing the course. I have found I enjoy the runs more when I see something new. Any goals I have had to run a course have been accomplished during this process. (ie Run to my sister-in-laws home in Saratoga Springs (a 15 mile run one way), or Run Suncrest (a 7 mile hill up the mountain)). I have had some great runs and enjoyed the changes.
4. Run because I want to. Some days it may be necessary to take the day off from running. My feeling is that you don't ever run because you "need to", but instead because you enjoy it and want to. I still love to run while training for this second marathon.
These are what I am currently doing to improve my runs. I hope this helps others who are considering running a second marathon (or third) during a single season.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Showing posts with label hill running. Show all posts
Showing posts with label hill running. Show all posts
Tuesday, June 2, 2009
Monday, June 1, 2009
The Midnight Run
After running my first marathon, and now that I am preparing for the second, people commonly ask me when I have time to run. My answer is always, "I don't have time!" I run now and have always because I want to, not because I have unlimited time to train for marathons. As the father of 9 and a fulltime podiatrist, I often need to modify my training for my schedule. Running may be early morning, or even late at night. Let me give an example...
Last week I was busy all day Saturday with soccer games and working in the yard. I didn't get out early to run, so I left home at about 9:00pm for the necessary 20 mile run. It was a special run, because I am training more aggressively this marathon to speed up my time and was to include lots of hills. Hill running is typically slower, and will lead to more running time. Needless to say, I was running well into the night.
Advantages: 1) Since the sun was down and the air was cooler, I required less fluids to run this distance. 2) Less cars were also encountered, allowing me to run more fully on the road and stay of the shoulders that are usally more canted. 3) No distractions or places I needed to be.
Disadvantages: 1) Time. Need I say more. I don't recommend running in the middle of the night unless no other options are available. 2) Less visibility. 3) Safety may also be an issue depending on where the run is done.
My biggest recommendation at this time is not to run late at night, but to make time to exercise. If you are training for a race or just running (or even exercising) for health reasons, it will never be convenient. Schedule time to exercise or run and make time to accomplish this task. It will definitely be worth it!
I loved my midnight run and ran because I love it. I have vowed to find the time to exercise so I can be ready for the marthon coming in 2 weeks.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Last week I was busy all day Saturday with soccer games and working in the yard. I didn't get out early to run, so I left home at about 9:00pm for the necessary 20 mile run. It was a special run, because I am training more aggressively this marathon to speed up my time and was to include lots of hills. Hill running is typically slower, and will lead to more running time. Needless to say, I was running well into the night.
Advantages: 1) Since the sun was down and the air was cooler, I required less fluids to run this distance. 2) Less cars were also encountered, allowing me to run more fully on the road and stay of the shoulders that are usally more canted. 3) No distractions or places I needed to be.
Disadvantages: 1) Time. Need I say more. I don't recommend running in the middle of the night unless no other options are available. 2) Less visibility. 3) Safety may also be an issue depending on where the run is done.
My biggest recommendation at this time is not to run late at night, but to make time to exercise. If you are training for a race or just running (or even exercising) for health reasons, it will never be convenient. Schedule time to exercise or run and make time to accomplish this task. It will definitely be worth it!
I loved my midnight run and ran because I love it. I have vowed to find the time to exercise so I can be ready for the marthon coming in 2 weeks.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Tuesday, May 12, 2009
Proper Running Technique For Hills
I was talking on Sunday with a runner who is training for the Wasatch Back Relay and has been running without difficulty for months. Recently she has been runnning hills and is trying a new hill running technique taught at the local Rec Center and has started having leg pain (shin splints). The cause of this new pain is improper running of hills, as this instructor told the runner to turn their upper body sideways and push up the hill (after they start getting tired) with almost a side step running technique. Whether you lead with your right shoulder or left shoulder, the technique is biomechanically unsound and caused her current overuse injury. I will therefore give my recommendations for hill running:
1. Hill running should always be a part of training, as the running of hills improves your mental attitude (you believe you can) and increases conditioning. Many studies have shown improved performance in races from running hills as part of your training.
2. Run up hills utilizing the same energy as on flat ground. Instead of "attacking" hills, I recommend running at the same energy expenditure, meaning slightly slower with shorter steps. This will allow you to reach the top of a hill without being short of breath and permit you to return to your pre-hill speed (often passing many runners that overexerted on the hill).
3. Use proper running technique. As you run, arms should swing at your side toward the front and back. Never allow arms to swing across the body as this reduces efficiency of running and interferes with proper swing of the legs. Legs should move straight forward (not to the side, not crossing).
4. Arm swing should be shorter and lower. By less aggressive arm swing, you are keeping the legs closer to the ground allowing better propulsion up the hill.
5. Set mental goals as you move up the hill. A majority of hill running is mental (as is most running) and setting short goals helps keep you moving up the hill. Don't allow the hill height to win by thinking your not moving very fast. I don't like to stop and walk when running, therefore I break hills into little sections and countdown the sections as I complete a long or difficult hill.
Uphill running can be a great addition to any running, and can provide you with an edge when racing. Run smart and keep running...
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
1. Hill running should always be a part of training, as the running of hills improves your mental attitude (you believe you can) and increases conditioning. Many studies have shown improved performance in races from running hills as part of your training.
2. Run up hills utilizing the same energy as on flat ground. Instead of "attacking" hills, I recommend running at the same energy expenditure, meaning slightly slower with shorter steps. This will allow you to reach the top of a hill without being short of breath and permit you to return to your pre-hill speed (often passing many runners that overexerted on the hill).
3. Use proper running technique. As you run, arms should swing at your side toward the front and back. Never allow arms to swing across the body as this reduces efficiency of running and interferes with proper swing of the legs. Legs should move straight forward (not to the side, not crossing).
4. Arm swing should be shorter and lower. By less aggressive arm swing, you are keeping the legs closer to the ground allowing better propulsion up the hill.
5. Set mental goals as you move up the hill. A majority of hill running is mental (as is most running) and setting short goals helps keep you moving up the hill. Don't allow the hill height to win by thinking your not moving very fast. I don't like to stop and walk when running, therefore I break hills into little sections and countdown the sections as I complete a long or difficult hill.
Uphill running can be a great addition to any running, and can provide you with an edge when racing. Run smart and keep running...
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
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