Column 9, September 2008

Twenty-one ways to be a better runner

We may not all be destined to become Olympic athletes, but most of us feel pretty chuffed when we see improvements. The great thing with running, unlike many other sports, is that it’s very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut?

The following check list may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will boost you to the next level.

Fuel right before runs - have a low fat meal or snack containing low glycaemic index (GI) carbohydrates 1-3 hours before your run eg low GI cereal and milk, low GI toast and tinned spaghetti, meal replacement drinks like Sustagen, porridge, pasta, baked kumara and lite sour cream.
Pilates - many physios now offer Pilates. Personalised programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injury prone body is the result.
Cross-train - even the worlds’ fastest female marathoner-Paula Radcliffe-does some of her sessions on a Nordic track (a machine which mimics cross-country skiing). Aquajogging and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk.
Refine your running technique - some sports faculties, coaches and physiotherapists offer gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduced injuries. Check out www.posetech.com.
Aim to be a healthy weight - a BMI (body mass index) of 20-25 gives us a rough indicator. BMI = weight (kg) ÷ height (m²) eg a 168cm female weighing 70kg has a BMI of; 70 ÷ (1.68 x 1.68) = 23. Running becomes more difficult when we gain weight, conversely, becoming underweight may negatively affect performance and health.
Increase volume gradually - the general rule is no more than a 10% increase in volume each week. This minimises injury risk, and gives the body time to adapt and improve.
Wear suitable shoes - that are comfortable and functional and learn to recognise when they are past their use-by-date to help avoid injury.
Start runs hydrated - and carry sports drink or gels on runs that are longer than 60-90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races eg half and full marathons, will also be a huge benefit to your final time.
Run with a buddy - if you find it difficult to stay motivated, running with an organised group, or a running buddy can give you a time and place to be consistent with your running.
Get in the zone - Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired - check out www.mapmyrun.co.nz
Vary the terrain - If you aim to do a road race, you will obviously need to do some road running. However mix in some off-road runs, and plenty of undulations to avoid injuries and soreness associated with flat, hard, road running. Cross-country running and racing can also help improve strength, while road runs are great for speed training.
Find a great masseuse - regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 48-72 hrs) can be reduced by up to 50%! A good masseuse can also pinpoint problem tight areas before they become injuries.
Learn to run faster - do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions-where you run an undulating loop, pushing hard on the uphills-or interval sessions – where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1km or 6-8 x 800m.
Find a mentor or supporter - this may be someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk life and running.
Set goals with training and racing and follow a program. Like anything in life, we are more likely to be successful with a clear vision and tactics.
Eat right after runs - consume a meal or snack containing 1-2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour eg poached eggs on toast, cereal and milk, creamed rice with fruit and nuts, lean meat and salad sandwiches, trim milk and fruit smoothies. Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.
Utilise ice-baths - or cool water soaks, especially after long or hard runs. The effect on recovery is amazing.
Race - there’s nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It’s amazing how the legs find a new gear to train at as well!
Test for, and treat iron deficiency - it’s so common in New Zealand, why not ask for a simple blood test next time you’re at the docs. Remember to retest every 3-6 months if you have been low before.
Learn to train easy - we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs.
Enlist specialists - get professional advice when needed from qualified and respected Sports Nutritionists, Physiotherapists, Sports Doctors, Podiatrists, Chiropractors, Exercise Physiologists, Coaches, Sports Psychologists, and of course Shoe Clinic!

We are unique individuals, and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience, and enjoy the process of becoming a better runner.

Have an awesome running month...

Marnie Oberer