How to train and improve yourself
I've been asked many times how can I improve and become a better runner? What I mean is educate yourself in the Art Of Running, a phrase I used over the years and credited for establishing the phrase. Running is an Art, it's about understanding your body. The key is consistency and knowing your fitness level. But more important is believing in yourself. We all are capable of achieving our goals since we are all born to run. Our bodies are mechanically engineered by the creator to function on will power.
It's not the shoes you wear, it is your belief in yourself. It's the training, not the photo nor time you post on social media but mental strength. It's about you. Too many different factors and different people trying to sell you their training product(s). But you don't need to glow in post or shoes. You need to feed the passion inside for it will emerge from all doubts you hold. It is there to empower you to be the best all you have to do is focus on number one. When you're training smart, the others can all go…
First 80% of your runs should be 2-3 minutes slower than your race pace. They are conversational runs/ Easy runs. Absent a race, every two or three weeks you should train at your race goal pace. You should train with someone your pace and a little faster preferably. To push yourself to the limit of your fitness. Preferably someone wanting to race you and you are willing to take on that challenge. After all its training not, social loafing its business.
Example of a Typical Hypothetical:
Vivienne's 5K is 21:18 six months ago she could not walk 2 miles. Her 5K training runs are between 24-25 minutes. This what constitutes 80% of her easy runs.
Speed training
Vivienne's speed training runs is between 20:00- 22:00 min. Understanding that speed training are short fast intervals.
Long runs
One day a week, Vivienne gets in a long run. Long training runs are nonstop. They are not a photo shoot; they are actual race condition runs at conversational pace. Vivienne doesn't pause her watch, as the race clock doesn't stop if you have to take a______ during the race. Her training Pace is a realistic pace allowing her to properly monitor her fitness improvement and develop stamina.
Real Race Conditions Training
Once every two or three weeks, Vivienne trains at her actual race pace; whether its a 5K or marathon training distance one must test their fitness at a realistic race day Pace. She and Irving get it on to see who will win. They have learned the Art of Running to run consistently
Hill Runs
With few exceptions every race seems to end on an incline. To some it appear as a hill, to others just part of the trail to the finish line. Yes, we must train on hills and enjoy them. One of the most memorable comments I ever read was posted by Alejandra Silguero, referring to her experience at the Lola Challenge in Puerto Rico "It was that hill. I swear I saw Jesus there " it was this positive energy that gave her confidence to power over and overcome the challenge needless to say she had put in the time training; training on hills works different muscles than running on flat surfaces. It helps improve speed and endurance. Hills will humble season runners if they don't train on them.
Vivienne's weekly mileage includes hills whether they are hill repeats or just hills they are to be ran. "No one should be walking up a hill nor stop at the top" said Vivienne. Look at hills as your second speed training for the week. Search deep inside to find the strength; if not I am sure Jesus will guild you to the top and make you a winner. Many call it faith in their training.
Sand Running
What I like to call cardio Training it will improve your VO 2 Max needless to say help with your overall stability of your lower muscle extremities. This is work.
Weekly mileage
30-40 miles a week. The key to improvement is proper training and consistency. It will never get easier. You just become more fit. Beginners need a minimum of 20 miles a week.
Strength Training
Strength training is an essential supplement to a runner's roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk. If you want to perform at your full potential, you need to take a comprehensive approach to running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, mobility, and strength.
Strength work accomplishes three big goals for runners. It prevents injuries by strengthening muscles and connective tissues; it helps you run faster by improving neuromuscular coordination and power; and it improves running economy by encouraging coordination and stride efficiency. I always recommend that you dedicate 1/3 of your training sessions to strength.
PS.: leave all negative comments home or stay home. We are here to look at life in a positive light regardless to become stronger both physically and mentally.