Resources - Newsletter Archives

You are here >> Home / Resources / Newsletter / Newsletter Archives

Training Programs

Running Clubs

Runners World Articles

Predict Race Performance

Newsletter Archives: Volume 4, April 1999

Words from Jeff | Endurance | Injury of the Month | Snips

Even after the most stressful day, a slow 60-minute run leaves me feeling positive about myself and the future.

Speed Play..... for those who don't like to do speedwork

Almost everyone wants to run faster. Even the most non-competitive runner has days when he or she could use 5-10 extra minutes, wishing that the neighborhood loop would take less time to complete. The following tips have helped lots of folks pick up the pace, while minimizing aches, pains and injuries.

First, be very clear why you want to run faster. For fitness runners, slow running bestows the same health benefit, the same fat-burning and the same training effect as fast running. Running faster is nice for the ego, but it only helps you run faster. If you're re-starting a speed training program, be careful. Running even slightly too fast at the beginning of a run can decrease the enjoyment of the run significantly, as it dramatically increases the chance of injury.

Almost every fitness runner has the seed of an athlete. By giving yourself a gentle tempo increase as noted below, you'll feel lighter on your feet during many of your regular runs. If you don't get locked into specific time increases, you can enjoy the best part of speedier running‹the boost it gives to the running spirit.

The following components can be inserted into your training with little risk of injury. Be sure to warm up thoroughly before doing any running faster than you've been doing recently. By gradually introducing these faster inserts to your schedule you'll improve, probably without realizing it.

Run a longer long run.
Your neighborhood loop record will probably be broken (as well as your current 5K or 10K times) simply by increasing the long one to 12 miles( 15-17 for max performance). When long ones exceed 10 miles, do them every other week. You must run these slowly‹at least two minutes per mile slower than you could cover that same distance on that day. A one-minute walk break every 4-8 minutes from the beginning will also speed up your recovery while giving you all of the endurance from that run. On the non-long-run weekend, you could do a 5K race, a hill workout, or a slow run (about half the distance of the current long one).

Hill repeats
Will improve your leg strength which will help you run faster with better efficiency. Pick a hill with a moderate grade‹not a steep one. After a slow mile warmup, run up a 100-200 yard hill at a pace that is fast but not all out. Walk down the hill. Repeat this 3, 4, or 5 times. Keep your stride length relatively short, and pick up the turnover of feet and legs. There are many other good workouts which will keep you at the top of your speed pyramid, including the ones in my books, Galloway's Book on Running and Marath on Marathon!

Acceleration-gliders will make you lighter on your feet.
Twice a week, during the middle of an easy run or as final preparation before a speed or hill session, pick up the turnover of your feet and legs for 50-100 meters. Walk or jog slowly between each of these for 1-2 minutes. Don't sprint! Keep your feet low to the ground, lightly touch, and work on running faster without spending much effort. The best venue for this session is the last 10 meters of a gentle downhill, which will give you momentum to pick up turnover onto a flat area.

Cadence drills.
During your acceleration gliders, while on flat ground, count the number of times that either your left or right foot comes down for 30 seconds. Walk or jog for a minute or so and do it again. On each successive acceleration, try to increase the count by 2-3. Develop a light touch of the foot and quicker turnover of legs and feet. By this time next year, you'll run faster if you add nothing more than the cadence drill to your running program‹but you must do it at least once a week.

Endurance

The stamina necessary for the marathon is developed exclusively through increasing the length of the long run. Slower is better. The total focus of the long one is to build endurance - that's it! Even those who are trying to improve speed are better off by running slowly in the long one: the slower you go, the faster you recover. Endurance is developed through extending the length of the long run whether you go fast or slow. The long one is your most important component, and you can't run it too slowly.

Injury of the Month: Achilles Tendon Problems

With the normal stress of running, small micro-tears occur in the tissue of the Achilles tendon. Normally they heal quickly. However, if there is too much stress and too little rest, they won't heal, will collect in an area and produce inflammation.

Diagnosis. Inflammation is usually at the narrowest part of the tendon, at the paratenon sheath. The fluid between the tendon and the sheath expands. There is often a cracking noise when moving the tendon, and it may be sore. (This is rare.)

Treatment: Ice massage for 10 minutes at least twice a day. Use a heel lift felt, cork, etc. (a Spenco is too soft) in both running and street shoes to reduce tension on the tendon. Take aspirin (with meals or with milk) if okay with your stomach and your doctor. Be regular with it for a week or so to tell if it's effective. It reduces swelling. Consult with doctor about length of layoff.

Achilles Tear: When the tendon is already weakened, it can be partially torn by the additional stress of speedwork, hill running or simply stepping in a hole. A complete tear is a more serious and painful injury. This often requires surgery, but fortunately tendon tears occur in only about two percent of Achilles injuries.

Diagnosis: If you can't rise up on your toes while standing, you may have a tear. There is a lump in the lower calf area and a gap where the tendon is torn. You can feel this through the skin. If you suspect a tear, try to find a specialist who has a good deal of experience with Achilles problems.

Treatment. Ice massage and use heel lift as for inflamed Achilles (above). Don't run for at least 4-6 weeks (or length of time prescribed by doctor) to let swelling subside and healing process begin. If you stop at an early stage, your "vacation" may be only a few weeks, but if you push the tendon too far in this state you may be out for months. Consult with your doctor. When starting back, run every other day for another 4-6 weeks or until things feel better and normal functioning has returned.

NOTE: Beware of injections of cortisone or other steroids, for they may weaken and/or dissolve the tendon. Get several opinions before getting such a shot; it could set you back months, years or permanently.

From Galloway's Book on Running by Jeff Galloway (Shelter Publications, 1984) pp. 216-218

Snips

According to USA Track & Field's Road Running 1999, the NYC Marathon had 339 finishers in 1975 and 31,539 finishers in 1998.
From the USATF Road Running Information Center: Female finishers are the fastest growing number of marathoners, up from 10.5 percent in 1980 to 34 percent in 1998.
Pay attention to portion sizes, says the American Institute for Cancer Research in "A Healthy Weight for Life" (prepared by the American Institute for Cancer Research, December 1998). "Too much of any food even healthy, lowfat plant-based foods can put on pounds if portions are more than you need. Keep in mind that it is the total balance between the calories you consume and the calories you burn that determines whether you lose weight. Pay attention to how much you're eating to help keep excess calories at bay." One of their tips for controlling portions is "Don't keep serving bowls on the table 'family style.' If you want more, wait five minutes before getting up for seconds. Make sure it's really hunger you want to satisfy and not just an automatic habit." (This booklet is full of easy-to-read, practical information on how to eat healthier. The format even helps you develop your own action plan. For information, call 202/328-7744.)