How do you train?

Sunday, June 24, 2012 · Mike Davis

Upfront I will say this particular blog is for those that want to run further, faster or stronger (balanced).

I get request for training help from three types of runners; one wanting to be able to run a distance they have never run before, two; they would like to finish in a particular time or three; they would like help with their core strength. There’s a fourth that being someone that just wants to be a runner, but I’m going to talk primarily about the first three.

Friday I conducted a fitness test at the base where I work fulltime. One of the people failed to complete even half of the required sit-ups and was quite upset. I was taken aback as it’s hard to understand how someone could be upset when he wasn’t even close. He was adamant that he’s been training four times a week and part of his training included pumping out 40 plus sit-ups. Considering I just witnessed him do 17 not so good ones, I had a hard time believing that. His words: “Every day Jeremy (his boss), watches me in the office using the couch to hold my feet do over 40 sit-ups!” His boss was nearby and he backed up the claim. I just shook my head and said: “We use people to hold our feet, not couches.”

“Specificity of training” When someone ask to be trained to run their first half marathon or 10K, I find out their current running status, their fitness level and health. I then set out to create a training plan that gives that individual the greatest chance for success. As I’m designing that plan I keep the rule of: “specificity of training”, at the forefront. Does this 10K training plan specifically train this person to run from zero miles to 6.1? Because the goal is to run a 10K, I focus on building the miles need to be successful without much consideration to intervals or track work. I might include some hills in the training as most 10K courses include hills and again that falls under specificity of training. Some new runners here or observe others doing interval training or even tempo runs and yet they see their training plan and 4 times a week they are only running conversation pace miles. Slowly the training plan gets them to 3 miles, than eventually 5 and then they are in their final month of training and still nothing but miles and now run 6 and then 6 again. Race day comes and they run confidently and finish somewhere in the middle of the pack. The set out to run their first 10K and the training specifically prepared them to finish nothing more, nothing less.

That same runner now feels confident that running 6.1 miles is easy enough, but now would like to finish in 50 minutes. I believe that it can be done, but my training plan will have to change and I will have to keep building some miles into the plan, but also start adding some specific workouts that train the runner’s body to improve running efficiency through improved V02 max and increased lactic threshold. Unlike the first 10K training when I focused on the specificity or building miles only, I now balanced the increased miles with speed. Surprisingly 70 percent of the weekly runs are still conversational pace and the remaining 30 percent is some type of efficiency or speed workout. Most of that 30 percent is running at the pace that will be required to run a 50 minute 10K and sometimes for short intervals call for even faster. “Specificity of training.”

Unlike the first 10K race where I was confident the runner would finish, there is never a guarantee how a runner will run on a given day. I am always confident that I can train most anyone to run any distance, but many factors come into play when it comes to performance on race day. We can prepare you specifically to succeed and in most cases the results validate that, but sometimes the running gods work against you. Does that mean you failed or that the training wasn’t good enough? Probably not, though it could mean the training needs to be altered. What it most likely means is that you’re a runner and there will be another race and opportunity. Every time we run a race it’s a learning opportunity and we continuously understand our bodies and what it takes to improve.

Like training specifically to run a 10K, running a half marathon or a marathon takes specificity. If you want to run further you have to run more. Simplified, but accurate, you can’t train for marathon by using the same training plan you used for a half marathon. You need a specific training plan that prepares you for 26.2 miles. You will not improve your marathon time by using the same marathon plan you used last time out unless you specifically address the efficiency of your running. Same training will most likely bring same results.

Unlike training plans most people create or the generic one you get off some website, I create training plans that include core strength as well. For both the person that wants to just finish and the ones that have a desired goal. In both cases the greatest opportunity for success is to provide core training that will specifically help with running. If a person tells me they want to bulk up along the way, I encourage them to forget running and get a gym membership. For running a person might need to tone up, but bulking up does not fit into running specificity. Specific strength training helps runners tremendously but unfortunately many runners just want to run! That’s a topic for another day, but some simple strength training makes a big difference in distance running.

The guy that used the couch to help him do his sit-ups certainly didn’t use the rule of “specificity training”; when we conduct fitness testing we use people to hold our feet. Yes I have used a couch or other objects to hold my feet when no one was available, but I am always sure to practice with a person when I can. When training people to run I consider their goals and work with them to train specifically for success. That’s why I encourage people to seek out a coach and not just some training plan they pulled down from a website. If you want the greatest chance at success, have a professional training plan made for you specifically.