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Runner’s World August 2006
By Jeff Galloway

The Starting Line

Try This:
Simple Strategies to Help You Run Better- If you’re really struggling during the later stages of a race or group run, imagine that you’re carrying a giant invisible rubber band in your pocket. As a runner passes you, or when you’re trying to catch someone just ahead of you, pull out the imaginary band and lasso that person with it. Feel the pull of the elastic as it springs you forward. By taking action, even it it’s only imaginary action, you’ll build the confidence you need to keep moving forward. You’ll also distract yourself long enough to get another half mile or so down the road.

Q+A
Q: I run three days a week. Do I need to vary each workout?

A: Absolutely. Training variety increases motivation and fitness because you continuously challenge your body in different ways. Here’s a three-day schedule that balances running for strength, speed, and endurance.

Tuesday: Between a warmup and cooldown of 10 minutes each, run some hills to build leg strength. You can either run two to five times up one moderate hill (200 to 800 meters long) or do a regular training run in a hilly area.

Thursday: After an easy five minute warmup, practice accelerating to develop leg speed. Gradually pick up the pace for 25 to 30 steps, then glide along at that faster pace for another 10 to 15 steps. Jog for 30 seconds to recover. Repeat the sequence two more times, increasing the number of steps during the acceleration and gliding by a couple each time.

Saturday or Sunday: Schedule a long run to increase endurance. Keep the pace comfortable and insert a one-minute walk break every five minutes or so. Increase the distance by half to one mile each run until 10 miles. After your 10-miler, do a long run every other week (with a five-miler on the alternate weekend).

THE EXCUSE (and how to beat it).
“I don’t race because I’m not a competitive person”.

Most runners in most races could use this excuse. In reality, only a handful of race participants are actually vying for trophies. The rest of us are out there for all kind of reasons, many of which have little to do with seriously competing against others.

The most compelling reason to sign up for a race is the boost in motivation you’ll receive the minute you pay your registration fee. Having that race date marked on your calendar will motivate you to run on days when you may not otherwise get out the door. And successfully training for and completing a race-regardless of your finishing time-provides an enormous sense of accomplishment and satisfaction.

If none of the above reasons entice you to sign up for a race, remember this: Runners are upbeat, energetic people. You’re bound to feel better after spending an hour with them at your local 5-K.