Small Wins Keep You Moving Forward (and this photo is awesome)

After training for 12 years, I’ve realized the importance of “small wins” in a training program.  They’re so important but often overlooked.  Small, frequent wins help you maintain confidence, motivation, and keep you focused on your running goals.

Not only are these little victories good for your motivation and mental health, but they help you continue improving physically.  If you have several every week, you know you’re moving forward.  You’re progressing.  You’re on the right path to achieving success.

So what is a small win?  They are simply small successes in your training.  Little confidence boosters that are easy to achieve and help keep your mental outlook positive and motivation high.

Having little victories is absolutely essential if you’re a beginner runner. You need to lace up the running shoes and head out the door every day (or a few times a week)!  If you constantly feel out of shape, demoralized from tough workouts, or unable to meet your goals then you won’t stick with this sport.  We don’t want that.

I’m not suggesting running personal records every day, or running longer than you ever have, or averaging the fastest mile pace for your next tempo.  That would just be crazy.  Small wins can be had a few times every week and don’t take much effort.  And it will help you keep improving for years.

Small Successes for Continued Improvement

So what exactly is a small win?  Simple: it’s an achievable victory in your training.  Literally, it’s something that goes right and makes you feel proud.  If you can create a sense of pride about your workout on most days, then you’re going to have a lot of success in this sport.

If you don’t, or think I’m wrong, email me and I’ll convince you otherwise.

One of my favorite small wins is finishing my runs faster than I started them.  Also called “negative splitting” a run, it’s easiest when you’re doing an out-and-back run so you can time each half exactly.  Since it’s best to start your runs at a slower pace to help you warm up, doing this type of run isn’t that difficult.

Once you’re warm and ready to roll, closing the last half of your run faster makes you feel strong.  It helps you build endurance for negative-splitting races and learning how to run at a solid pace even when you’re tired.  In fact, I negative split every single one of my runs.  It makes me feel incredible.

Have you ever run a mini-workout?  If not, you’re missing out on a great tool to build strength and speed while saving your body from the abuse of longer workouts.  Mini-workouts are exactly what they sound like: shorter versions of more traditional workouts.

If you’re feeling tired but still want to attempt a workout, running a mini-tempo or mini-interval session will let you gain fitness without stressing your body to a great degree.  Instead of a 20 minute tempo, try 10 minutes.  Instead of 6×800m at 5k pace, run 4×800m at 10k pace.

These workouts are not only shorter, but often they’re less intense.  They will allow you to train for your goal race, recover when you need it, and keep your mental outlook positive even when you’re tired.  It’s win-win.

One of the best small wins that you can implement in your training is setting realistic goals.  You might think this isn’t so small or inconsequential (and you’re right), but it’s often one of the easiest things to do.  Be realistic!  If you’re a 21 minute 5k runner, don’t try to run 17 minutes the next time you toe the line.  It ain’t going to happen.

Last week I raced an 8k road race and set a goal of breaking 26 minutes.  I’m at fault for not being very realistic and it set me back because I was pissed off for about 5 days afterward.  I raced 27:24, about a minute and a half slower than my goal.

But it wasn’t realistic.  The race started at almost 9pm (I’m a morning person).  It was 85 degrees at the start and very humid.  I had not trained specifically for this race.  It was clearly my fault to set such a lofty goal when many things were working against me.

Other small wins can include being more consistent with your strength workouts, doing dynamic warm-ups before every run, or eating a better diet on a daily basis.  Simple improvements don’t have to take a lot of effort but they will help you make huge strides in your training.

Small Wins = Long-Term Planning

Achieving little victories in your weekly running will make you a better runner.  You’ll be better prepared mentally to accomplish every workout with vigor and motivation.  If you get excited about accomplishing a great block of training, it’s vital to plan for small wins.

This type of mindset is really all about incremental improvement.  Don’t focus on enormous improvements week to week (or even month to month).  Small changes, performed consistently over months, will literally transform you into a faster and stronger runner.  You will also prevent injuries and recover faster if you’re not pushing yourself too hard every day.

Thinking long-term is the surest path to running success.  Stop obsessing over weekly mileage and think about where you were a month ago or last year.  Don’t try to run two races in one week (I can’t tell you how many new runners try this…and then get hurt).

Running successfully, healthfully, and joyously is a long-term endeavor.  To run well and really enjoy it, you have to think about where you want to be a year from now.  Or five years from now.  Enjoy the slow process of building your running fitness and patiently getting faster, one small workout at a time.

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Are You Ready to See What's Possible?

Motivation is a huge component to putting in the hard work day after day to reach your running goals.  Quotes about running are good tools to remind yourself why you work hard, train for months, and race to accomplish your goals.

The next time you feel like you’re in a slump or having a hard time lacing up your shoes, copy your favorite quote and print it out in large font.  Tape that piece of paper next to your desk, by your running gear, or wherever you need it.  It will help motivate you to get the work done.

These running quotes are among my favorites and inspire me to stay focused every day.  I hope you enjoy them.

Train Hard

“There are a lot of guys out there now who know they are not working as hard as other people.  I can’t fathom how they think.” – Alberto Salazar

“What does not destroy me, makes me strong.” – Nietzsche

“It works better for me to be nervous and hungry.” – Lance Armstrong

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

“To be a good runner, you must first be a good athlete.” – Jay Johnson

“You don’t run against a bloody stopwatch, do you hear?  A runner runs against himself, against the best that’s in him…Against all the rottenness in the world.  Against God, if you’re good enough.” – Bill Persons

“Consistency is king.” – Unknown

“Good things come slow, especially in distance running.” – Bill Dellinger

“There’s no such thing as bad weather, just soft people.” – Bill Bowerman

Race Harder

“Most people run a race to see who is fastest.  I run a race to see who has the most guts.” – Steve Prefontaine

“One thing about racing is that it hurts.  You better accept that from the beginning or you’re not going anywhere.” – Bob Kennedy

“A man who sets out to become an artist at the mile is something like a man who sets out to discover the most graceful method of being hanged.  No matter how logical his plans, he can not carry them out without physical suffering.” – Paul O’Neil

“‘No pain, no gain’ does not mean that pain systematically equals gain.  It’s easy to go hard.  It’s hard to go smart.” – Erwan Le Corre

“Run the first two-thirds of the race with your head and the last third with your heart.” – Unknown

Reach New Heights With Your Running

“It’s at the borders of pain and suffering that the men are separated from the boys.” – Emil Zatopek

“In football, you might get your bell rung, but you go in with the expectation that you might get hurt, and you hope to win and come out unscathed.  As a distance runner, you know you’re going to get your bell rung.  Distance runners are experts at pain, discomfort, and fear.  You’re not coming away feeling good.  It’s a matter of how much pain you can deal with on those days.  It’s not a strategy.  It’s just a callusing of the mind and body to deal with discomfort.  Any serious runner bounces back.  That’s the nature of their game.  Taking pain.” – Mark Wetmore

“You can’t flirt with the track, you must marry it.” – Bill Easton

“If you want to run, then run a mile.  If you want to experience another life, run a marathon.” – Emil Zatopek

Running Motivation

“The human spirit is indomitable.  No one can ever say you must not run faster than this or jump higher than that.  There will never be a time when the human spirit will not be able to better existing records.” – Sir Roger Bannister

“To be great, one does not have to be mad, but definitely it helps.” – Percy Cerutty

“We must wake up to the fact that athletics is not, nor ever can be perfected; there will always be more to learn.” – Arthur “GreatHeart” Newton

“God has given me the ability.  The rest is up to me.  Believe.  Believe.  Believe.” – Billy Mills

“Pain is temporary.  It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place.  If I quit, however, it lasts forever. – Lance Armstrong

“Being defeated is often a temporary condition.  Giving up is what makes it permanent.” – Marilyn vos Savant

“Run hard when it’s hard to run” – Pavvo

“When you experience the run, you…relive the hunt.  Running is about thirty miles of chasing prey that can outrun you in a sprint, and tracking it down and bringing life back to your village.  It’s a beatiful thing.” – Shawn Found

“Things in motion sooner catch the eye than what not stirs.” – Shakespeare

“What am I on?  I’m on my bike busting my ass for 6 hours a day!  What are you on?” – Lance Armstrong

Enjoy Your Hard Work

“I want my time spent running to serve as a reward.” – Frank Shorter

“The essential thing in life is not so much conquering as fighting well.” – Baron de Coubertin

“I love running cross-country…You come up a hill and see two deer going, ‘What the hell is he doing?’  On a track I feel like a hamster.” – Robin Williams

“Remarkable health is the pursuit of the unconventional.” – Matt Gartland

“Always enjoy yourself.  Don’t be upset if you don’t win, you’ve won by simply not giving up.” – Unknown

If you enjoyed this article, please share it with your friends or follow me on Twitter! If you think I left out any awesome quotes (I’m sure I did), then leave them in the comments for others to read!

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Last Saturday, July 17, I raced in the Rockville Twilight Runfest 8k.  This is one of the largest races in the DC metro area with over 2,300 participants and a high-quality, competitive field.  The course had rolling hills and one 180 degree switchback turn which helped slow down the times.

The 2010 Rockville Twilight Runfest Was Held at 8:45pm

The race is 8 kilometers, or just shy of 5 miles, and is billed a Twilight race because it starts at 8:45pm.  My goals for this race were to race aggressively and try to break 26 minutes.  Realistically, I would have been happy with anything under 26:45 or under my 8k PR of 26:19 set in 2005.

The race didn’t work out like I had envisioned, mostly because of the heat.  I found it very difficult to push the pace when I felt like I was overheating.  Even at 9pm, it was over 80 degrees and felt very humid.  There were also technical difficulties at the start, delaying the gun for an addition ten minutes.  Most of that time was spent just standing there on the line.

When the gun finally went off and the race started, I set a quick but controlled pace because of the heat.  My original plan of “race your ass off until the third mile and then let Jesus take over” wasn’t going to work in these conditions.  I progressively slowed, feeling worse and more overheated, until the end of the race.

Since it was such a large race, I had a lot of runners with me from start to finish.  This helped a lot mentally and kept me in the race more than if I were alone.  Especially during the last mile, I was able to pass several runners.

Race officials had set up misting stations near every mile marker and I ran through two of them.  It was frustrating because after the water cooled me down I felt great and was able to pick up the pace, but that didn’t last long.  I was soon roasting again and struggled to run fast.

While there wasn’t a clock or marker at the 5k mark, I probably went through 3.1 miles in roughly 16:50-16:55.  This is one sign of vast improvement as I had just run 17:30 for 5k at the end of May and 18:13 a week later at the end of a triathlon (you can read about those races here).

My mile splits for the Twilight 8k were:

My overall mile pace is 5:31 – keep in mind that 8,000m is slightly shorter than 5 miles.  Even though I ran under 27:30, my overall pace is slower than 5:30.

During the last mile I picked it up but don’t be fooled – it was mostly downhill.  I was trying to stay in control and did not want to put in 100% effort.  I didn’t want to get really sore because I was saving myself for my long run the next day.  But as of two days after the race, I’m still very sore…

While I’m not happy with this race, there are a lot of things that can be changed to help me run faster in the future.  For starters, I’m probably not going to run a PR when it’s so hot outside.  I also did not prepare specifically for this race and was pretty tired.  During the 4 day block of training from Sunday – Wednesday before the race I ran 56 miles – or 14 miles per day.

I’m thinking of jumping into a 5k this weekend on the 24th to get more race experience.  If I want to run well on August 14th during the 10 miler, I need to mentally prepare for racing by racing more.

Full results here.

Did any of you race this weekend?  How did it go?  Any thoughts on my race?Similar Posts:

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Caffeine is a proven performance-enhancer, shown to improve athletic ability in endurance events like distance running.  This is great news because I am a coffee lover.  I don’t drink coffee every day, but about 3-4 days a week I like to have a cup of good, steaming coffee.

Ready to Get Jacked Up to Race?!

And before a race, I always have about 10-12 ounces of coffee.  It makes me feel alert, energized, and ready to work hard.  If you were to deprive me of my coffee before the gun fired, I would be one unhappy runner.

When I talk to other runners, I learn there are some who don’t drink coffee before races.  Many of them have reservations about the health benefits of caffeine so they steer clear of coffee – or encourage others to avoid it.  This is crazy to me.  Coffee is one of the most popular beverages in the world!

I was not always such a strong proponent of coffee.  Before my senior year in college, I never drank coffee.  After reading about its performance-enhancing effects, I started drinking cold black coffee before races and I was instantly a convert.  Of course, the faster times (I ran PR’s in six events my senior year) were due to better training but coffee probably played a small role.

Coffee as a Performance-Enhancer

Drinking coffee strategically can definitely make you a faster runner.  A recent British study has shown that caffeine consumption can improve athletic performance in endurance activity like distance running.  Mario Fraioli discussed caffeine consumption at Competitor and the same study was mentioned on Sports Are 80 Percent Mental.

In addition to that study, I’ve learned that caffeine has been studied as it relates to athletic performance since the 1970’s.  And the results are extraordinary: study after study show that caffeine improves your ability to work harder.

Dr. Mark Tarnopolsky of McMaster University in Canada is incredulous that anyone could even be on the fence about consuming caffeine for improved performance.  ”There is so much data on this that it’s unbelievable.  It’s just unequivocal that caffeine improves performance. It’s been shown in well-respected labs in multiple places around the world,” he noted.

So how does it make you faster?  There are several theories:

1. Caffeine improves the body’s ability to burn fat, sparing glucose for late in the race when it’s most needed.
2. Caffeine releases calcium into the muscles, increasing their power output and enabling you to race longer and faster.
3. Caffeine affects your brain’s interpretation of exhaustion – essentially tricking you to think you can run faster (my favorite!).
4. Caffeine improves focus so you can be more attentive to racing and less likely to be distracted.

Even elite athletes understand the benefits of caffeine and regularly take advantage of coffee: Americans Ryan Hall, Josh Cox, and Meb Keflezighi all drink coffee regularly to help them with tough workouts and races.

Science, anecdotal evidence, and the behavior of the elites is clearly pointing to caffeine consumption as performance-enhancing.  Despite this conclusion, there are some who believe that coffee isn’t healthy.

I hear too frequently, “I gave up coffee – I’m trying to be healthy.”  Uhh…what?!

The Health Benefits of Coffee

Even if caffeine helps you run faster, why coffee?  Why not Red Bull or a can of Pepsi?  The number one reason that you should avoid energy drinks and soda is that they are laden with sugar, chemicals, and a host of other ingredients that you probably don’t want in your body (in 2009 it was found that Red Bull exported from Austria contained trace amounts of cocaine).

Coffee is the clear winner in the energy drink category because it’s simply ground coffee beans and water.  You can even buy organic if you’re into that.  It can become unhealthy when you start adding sugar, whipped cream, and flavored syrups – but you won’t do that on race day, will you?

There are a lot of bogus myths out there about caffeine: it causes dehydration and heart disease, it can put you at risk for hypertension and cancer, and it speeds up bone loss.  None of this is true.

Caffeinated coffee can actually reduce your chance of Type II diabates, Parkinson’s disease, and improve your memory, sense of well-being, and reaction time.  Don’t take my word for it.

One study showed that regular coffee drinkers were more likely to gain weight than those who did not drink coffee.  Intuitively, I would guess that’s because they regularly put in too much sugar and cream.  Skip the sugar and enjoy milk in your morning joe.

Coffee is so healthy because of its antioxidants – potent anti-inflammatory substances that fight disease.  They offer protection against a host of diseases, according to Harvard Medical School.

Are you convinced yet?!

My next race is soon and even though it’s a “twilight” race (it starts at 8:45pm and finishes under flood lights), I will be drinking my big cup of coffee before the start.  I trust the science, doctors, professional runners, health activists, and my past experience.

Are you a coffee drinker before hard workouts and races?  Has it ever backfired and made you run slower?  Let me know in the comments!

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Shinsplints are a tricky injury to discuss.  There’s no clear cure and every runner will respond differently to various treatment options.  I’m even hesitant to call shinsplints an “injury” – sore shins simply don’t qualify in my book.  Shinsplints are more like persistent soreness.  Since they can often significantly limit your training, I want to discuss how to get rid of shinsplints and also how to prevent them before you have sore shins.

Sore Shins Can Leave You at the Back of the Pack

Most of the time, shinsplints affect new runners or those who don’t run consistently.  If you’re just starting up or find yourself taking long breaks in between training blocks, you’re at an increased risk for this annoying little injury.

Shinsplints are essentially a nagging soreness caused by too much stress to the shin muscles.  Runners report pain on both the anterior and interior of the tibia – basically, both sides of the shin bone.  I had severe shinsplints when I first started running.  Curiously, I only had sore shins when I was running a fast workout on the track.

A great definition and list of shinsplints causes can be found on Wikipedia.  I’m not going to reinvent the wheel here.

What I want to do is take a running-specific look at how to get rid of shinsplints through changes in your training.  Small changes can make a big difference when it comes to your susceptibility to shinsplints and other injuries.

Shinsplints Treatment Plan

There are several reasons why you may be getting shinsplints so one of these treatment options may not work for you.  My recommendation is to experiment with all of these suggestions and if you can, implement them all.  They’re good for shinsplint treatment, prevention, and work well for other injuries too.  They have helped me get rid of shinsplints in the past and I hope they work for you too.

1. Introduce more variety in your program.  Rotate 2-3 pairs of shoes, run on varied terrain like trails and hills, and don’t run the same speed every day.  Constantly challenge your body.
2. Avoid the “three too’s” – too much, too soon, too fast.  Sudden increases in volume or intensity can over-stress your shins making you more susceptible to sore shins.
3. Don’t tie your shoes so tight.  Doing so can restrict the movement of your shin muscles and tendons where they attach to your ankle.
4. Don’t run cold.  Warm-up before you head out the door with a dynamic flexibility routine.  Your muscles work better when they are warm and primed to work.
5. Consistency is king. If you regularly take significant breaks from running then your body is not being trained to adapt to the stress of running.  Be more consistent with your training and your body won’t rebel as frequently.
6. Strengthen your lower legs with barefoot strides, slow barefoot running (not too much!) on a soft surface, and avoiding shoes with a very high heel.
7. Ice your shins.  This may seem like a no-brainer, but I’m astounded by the number of people who disregard the power of ice.  Use a paper cup and peel the paper back at the top to expose about an inch of ice.  Massage your shin muscles for 10-20 minutes.  Also, ice-baths are my favorite.  Just make sure to use enough ice.
8. Correct your form by having a high stride-rate, landing on your mid-foot underneath your hips, and keeping your back tall as you run.  If you are going to choose only one suggestion here, pick this one.
9. Finally, have patience.  Sometimes sore shins just happen and unless the pain is severe or sharp, you can train through it.  Stay tough.

Like I mentioned, some of these treatment plans may not work for you.  Treating injuries, and also running, is largely a trial and error game.  The more options you experiment with, the more success you’ll experience.

I’ve found what works for me: trails, increasing my cadence, running more hills, and consistency with core and other strength work.  I haven’t been injured in about 15 months I’m still going strong.  I’ve learned when to take it easy and when to run hard.  It took me 11 years, but I guess I’m a slow learner.

There’s no magic bullet when it comes to shinsplints, so remember #8 above.  Consistently practice these suggestions, be patient, and shinsplints will soon be a distant memory.  One warning: if your shin pain is severe, sharp, or lasts for longer than a month, you should get it checked out by a professional.  You could have compartment syndrome; not something you want to run through.

Who struggles with sore shins?  Did I leave out one of your favorite treatment or prevention tips?  Let me know in the comments.  If you liked this article, Stumble it!

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Sometimes, things just fall into place.  This training block went incredibly well despite a week-long vacation in California and a missed day in the first week.  It’s important to roll with the punches and adapt your training to everything life throws at you.

I went to the Adidas Grand Prix track meet in New York on  June 12th and saw some amazing performances.  Watching elites run incredible times is inspirational and will motivate you to get in better shape.  If you have the opportunity to go to a pro track meet, don’t hesitate.  Do it. It’s also incredibly affordable – for a 4 hour event, my ticket was $20.  That’s about what you would pay for two movies.

I went to a wedding in San Jose on June 26th and then I traveled to San Francisco and Napa.  Of course, I was planning to run every day but I skipped my run the day after the wedding.  I’m not about to make the same mistake twice!

I’ve been going to a lot of weddings recently; they take a lot out of you – the dress shoes, dancing, and booze (I could be more responsible, but your friends only get married once).  After all, there’s more to life than running (gasp!).

Here we go…

6.7 – 6.13: 63 miles in 7 runs with a short 42′ bike ride.  This Saturday I went to the Adidas Grand Prix meet in New York.  My bus ride home the next day took over 8 hours and I wasn’t able to run when I got back.  The overall volume is low because of that but that’s ok – my other runs were high-quality.

The one workout I did consisted of a 22:49 tempo along 3 loops of a trail in Rock Creek Park.  I felt good, but not great.

6.14 – 6.20: 74 miles in 8 runs with ~80′ slow bike ride.  Finally, consistency!  I did the same workout as last week in 22:25 – over 20 seconds faster.  The heat was bad for the workout, but somehow I ran well.  I love it when that happens.

6.21 – 6.27: 71 miles in 7 runs.  I was in CA for half of the week and took a day off on Sunday, but I still got in my 2 hour long run.  I did a short workout of 2 x 5min. @ tempo pace on trails before leaving for vacation.  It was too hot to do a longer tempo.

6.28 – 7.4: 73 miles in 8 runs.  Despite taking two easy days of 5 and 6 miles, I still got in the miles and increased my long run to 18 miles.  The long run went incredibly well and somehow I was running incredibly fast.  I ran on the track for a few miles during the run, splitting a 13:01 two-mile and a 6:37 mile for the 8th and 9th miles and the 15th mile.

I also did a short tempo workout, running 4×800m @ threshold in 2:38, 2:38, 2:37, 2:36.  I’ve never run a tempo workout at this pace before on the track so this is incredibly promising.  I once did workouts at 2:40 – 2:42 800m pace in mid-2006 and this was before some big PR’s.  So I’m excited.

I’m running an 8k road race on July 17th so I’m excited to see what I can do.  My PR at this distance is 26:19 from 2005 from a cross-country course.  If the next two weeks go well, my goal is to break 26 minutes.

Lessons learned from this training block include:

• Adaptability – there are other things in life that sometimes make running impossible.  Adapt, change up your plan, and live to run another day.
• Don’t underestimate heat. If you’re not ready to handle the heat, don’t push it.  I cut a key workout because of the high heat here in Washington, DC because it’s better than pushing your body to the limit.
• Consistency is king. Even though my overall volume isn’t spectacular for me, nor have I run any great workouts, I’m still in great shape.  I credit my consistent weekly volume of 65+ miles.

I’m looking forward to another few weeks of great, consistent training.  I plan on doing some faster workouts after the 8k to prepare for a 10 mile race on August 14th.  I’m just going to run the 8k on the fitness I already have.  It’s been too hard (and hot) for cycling in addition to what I’m running.  I don’t think I’m ready for that yet.

How’s your training going?  Who’s gearing up for a big race soon?  Can I help?Similar Posts:

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Every so often, you’ll run a race and find yourself in the zone.  The race will go flawlessly.  You will run a personal record almost effortlessly.  It’s an amazing feeling when this happens but it won’t be every weekend that every variable will come together.

When those incredible race situations do happen, it’s important to capitalize on them and try to race as fast as possible.  A lot of what goes into running a spectacular personal record is physical – like your training, race preparation, and consistency – but much of good racing is mental.

I want to focus on the mental aspects of racing.  I’ve had the best races when I was in great shape but did not put high expectations on myself.  I was out to have fun and to be competitive.  Motivation was also high and that’s what I’m serving up today: a good jolt of running motivation.

Below are five of my favorite race videos that motivate me and jack me up to race fast.  I hope they do the same for you.

Watch Hicham El Guerrouj run the (still standing) world record in the mile: 3:43.13.  I love this race not only for the mind-blowing speed of the record by the “King of the Mile,” but also because it was competitive.  Many world record attempts are essentially time trials with pace setters.  Not this race.

While this American record has since been broken, it had stood for 13 years.  Dathan Ritzenhein smashed the record by nearly two seconds running 12:56.27 and placing 3rd in a very competitive Diamond League 5,000m field.

This is another American Record race – Alan Webb breaking Steve Scott’s mile record.  The record of 3:47 had stood for over 25 years which makes this very impressive to me.  Webb runs 3:46.91 and becomes the fastest American to have ever run this distance.  Like Ritzenhein, Webb is only a year older than me and I followed him in high school, making this race special to me.

Billy Mills won the 10k at the 1964 Olympics.  At the time, he was not favored to win nor did many people know him by name.  Winning in dramatic fashion, he out-sprinted the field for a dramatic victory.  He ran almost 50 seconds faster than he ever had for 10,000 meters and claimed he already knew he was going to win.  Talk about chutzpah.

Ryan Hall shattered the American Record in the half-marathon of over 20 years by running 59:43.  He also broke the North American record and this race is considered one of the best performances ever by an American.  His average mile pace for 13.1 miles is 4:33.

I hope these races have inspired you to get out there and race.  Every time I watch them I get excited to toe the line, test my fitness, and push boundaries.

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Earlier this year, Chris Solinsky stunned the nation as he shattered the American Record in the 10,000 meters. Running 26:59 in his debut 10k, Solinsky became the first ever American under 27 minutes and the fastest ever non-African. A month later, Solinsky ran 12:56 for 5,000 meters – the 4th American under 13 minutes.

What’s his training secret?

Well, hard work.  Solinsky has been diligently training and putting in high-mileage weeks for years, increasing his intensity, and focusing on high-end aerobic development.  Year after year, his training has been consistently high-volume with quality workouts.

Chris Solinsky's Great Running Form

While many factors have contributed to Solinsky’s consistency including core workouts and maximizing recovery time, one aspect of his training that is evident when I watch him race is his incredible efficiency.  Chris Solinsky runs with almost textbook form which has helped him stay healthy and fast.

Five Tips to Improve Your Mechanics

1) Keep your back tall.  Remember when your mom told you to stop slouching?  She was right.  It wasn’t right when you were a kid and it’s not helping you today.  Slouching puts a lot of stress on your legs as you shift your body weight forward.  Avoid this stress and the breaking motion you’re forcing your body to do by keeping your back tall.

Pretend a string is pulling you up from the top of your head.  You can lean slightly forward – but don’t lean from the waist.  Lean from your ankles – your entire body should be leaning forward instead of just at the waist.

2) Learn to be a mid-foot striker.  If you’re landing on your heels then your body is experiencing a braking motion mid-stride.  Braking during a run obviously slows you down, but it also amplifies impact forces from landing.  With each footstrike, your heel lands on the ground and sends more shock up through your body than if you were to land on your mid-foot.

You want to land flat footed with your leg ready to spring up into the next phase of the running cycle.  This style of running, often touted as something “new” by POSE or Chi running fans (when in fact it’s just the correct way to run), will reduce impact shocks and make you faster.

3) Where you land on your foot is important, but equally important is where on the ground your foot lands.  Your foot should make contact with the ground directly underneath your body.  Many new runners try to over-stride and “reach” forward with their legs, causing them to land significantly ahead of their center of mass.

Keep your legs underneath your body when you’re landing and you will drastically reduce those impact forces and improve efficiency.

4) Perhaps the most important way to land on your mid-foot underneath your body is to have a quick cadence.  Your running cadence is your stride-rate – or the number of steps you take per minute.

According to legendary coach Jack Daniels (and many others), the most efficient cadence is 180 steps per minute.  That magic number is your goal.  Quick strides place less stress on your legs because the muscular contractions don’t have to be as forceful.

5) To put it all together, a mental trick I use is to always remind myself to run quickly but softly.  With a high stride-rate, I try to run as quietly as possible almost like I’m a ninja.  I’ve run up on some dogs and scared them, so I know I must be doing a good job.  If you’re landing softly, you’re not slamming your legs into the ground.

Proper running form is probably the most overlooked aspect of the sport.  Beginner runners sign up for cookie-cutter training plans that have tempos, long runs, and interval workouts but there’s no mention of the right way to run.  Would we teach swimming without first teaching the basics of the freestyle stroke?

Visit any running message board and you’ll find hundreds of threads about shin splints, achilles injuries, and any other running ailment you can think of.  The problem is that new runners think that anybody can run.  Well, sure.  But not everyone runs well when they start.  Chris Solinsky’s textbook form can help new runners get a good view of how to run properly.

A recent study showed that in trained runners, stride variation was much lower than non-runners.  This seemingly simple study shows that running at a higher level is a skill. Just as your aerobic capacity and speed need to be continuously worked on, your running form should be constantly improved upon also.

The great part about implementing these running form techniques is that every one is achievable.  Unlike other biomechanical inefficiencies, like over-pronation or low arches which are difficult to fix (I know, I have both), most aspects of good running form can be learned.  It just takes discipline and a willingness to learn.

What are other tips for improving running form?  What did I miss?

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There are so many running resources available online today: Runner’s World, Active, and Running Times among others. Each has training plans for beginner, intermediate, and advanced runners depending on the race. While it’s a good start and they have certainly motivated thousands to run, I wouldn’t recommend using one of these stock plans.

Legendary Coach Bill Bowerman with Steve Prefontaine.

Sure, they’re easy and free. Just go to one of the websites, choose your goal race and running level (however arbitrary levels like “intermediate” may be), and you have a 12-week program for that 5k coming up. But are these stock running programs the best choice for runners who care about their running and want to improve?

I say absolutely not. If you want to train seriously – as a new runner looking to run your first race, or a seasoned athlete who wants to run a personal record – then stock plans are not the best route for accomplishing your goals. For your best results you will want a more personalized approach to your training. A custom training plan from an online running coach or in-person coach will come with personalized benefits (like considering your injury history or schedule) and will help you not only run fast, but avoid injury and learn more about your training.

A lot of runners think they don’t need a coach. I’m one of them. But I also had several coaches throughout my 8 years of distance running in high school and college. I spend most of my free time talking about running, writing about running, or reading about running. I tend to think I know my stuff. Just as a web programmer wouldn’t hire another web programmer, I am not going to hire a coach.

But most people don’t have over a decade of experience being a runner, the majority of the time spent with a coach. Most people don’t read about running constantly. That’s where having a coach can be hugely beneficial. Training needs to be personalized so you know when to back off and when to train hard. You need to do all of the “little things” that help prevent injury.

The most common (and by far, the easiest) option for most people is getting an online coach who can develop a custom training plan for your goal race. You could also join a local running group or find a coach in your region who can work with you one-on-one, but these options tend to be either too logistically time-consuming or expensive.

A coach, whether in-person or online, can help you reach goals faster and safer than a stock plan or winging it by yourself. I’m personally in favor of runners getting a coach, and here’s why.

1)  Stock plans don’t consider your fitness baseline.  Your “fitness baseline” doesn’t necessarily have to do with running, but rather your overall level of athleticism at this point in time.  Even new runners can be completely different athletically – my main point of contention with these one-size-fits-all training plans.  The non-runner who plays basketball twice per week and lifts weights is in far better shape than the coach potato.  Both are new to running, but should they use the same training program?  No way!

2)  Stock plans lack customization. These programs don’t consider a person’s running history (besides the vague beginner, intermediate, and advanced distinctions), professional and family schedule, and injury history.  They also don’t offer personalized advice and workouts tailored to the strengths of a particular athlete.  These are huge perks and advantages that uncoached runners are doing without.

3)  Typical online running plans are only about running. To quote Jay Johnson, good runners need to be good athletes.  A custom program will include (if it’s any good, of course) lifting advice, general strength workouts, core exercises, and specific types of running that make you stronger, resistant to injury, and an overall better runner.  Take a look at any elite runner’s training and running only occupies half to a third of their total training!

4)  There’s no flexibility in stock programs.  It’s just a monthly calendar with each workout prescribed daily.  The workouts are set with no variation, and we all know variation is paramount to getting faster and avoiding injury.  Workouts and total running volume should be modified occasionally based on how your body feels, what’s going on in your personal or professional life, and the progression of your training.  Small variations include all of the “little things” that help you get stronger and avoid injury – the diet and recovery recommendations, the efficient form and biomechanics tips, and race-day suggestions to help you run your best.

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Trying to get to the top? Not so fast.

I read about running constantly.  Learning about the sport is something I’m passionate about.  But no matter where I am – Runner’s World, Running Times, Active.com – I keep seeing so-called “experts” recommend the 10% Rule.

The 10% Rule simply states that you should only add mileage in increments of 10%.  So if you are running 20 miles this week and want to add mileage, you should only run 2 more miles in order to stay “safe.”

I have so many problems with the 10% Rule.

This apparently golden rule of running is extremely general and doesn’t apply to many training situations.  Are you being too conservative with your mileage?  Maybe you’re even being too aggressive.  Let’s deconstruct the 10% Rule and figure out a better way to add mileage safely.

1) If you’re a beginner, forget the 10% Rule entirely.  As a beginning runner, your main priority is to run consistently and allow your body to get used to running.  This probably means running 2-3 days per week for 1-4 miles.  As a newbie, don’t increase your mileage every week.  Keep it the same for 3-4 weeks at a time to allow your body to adjust.  When you’re comfortable, then you can add mileage.

Running more miles as a new runner means looking at how many days you run per week, your longest run, and your typical run per day.  If you run 3 days per week – 2 miles, 3 miles, and 3 miles – and ready for more mileage, you can start running four days per week.

Simply add another day of 2 miles to your schedule.  You might argue that’s 25% of your previous volume, but this is entirely safe provided you were comfortable with your previous volume. Stick with your new running schedule of 10 miles for another 3 weeks or so, then consider an additional jump.

You can also decrease one run by a mile and increase another to give yourself a long run.  Now your schedule might be 2, 2, 4, 2 miles.  The possibilities are endless.

2) As a more experienced runner, adapt the 10% Rule to fit your schedule. Sometimes adding 10% of your mileage works – like going from 50 to 55 miles after becoming very comfortable with that volume.  But if you are adding another day of running, your mileage may increase by 15 or 20%.

Advanced runners will find that they have a mileage sweet spot.  This particular volume will be comfortable for you but moving past it will be a challenge.  You may find yourself increasingly tired, prone to injury, or running poorly in workouts.

For me, running 60 miles per week is easy.  I can get in pretty good shape doing this type of volume.  I can also jump very significantly up to 60 miles per week after a break in training.

If I want to race at my peak however, I have to run more.  This is where I run into problems.  I’ve always found it difficult to run more than 70 miles per week.  My injury potential skyrockets so at this level I take it very easy.  I increase my miles only 5-10% and hold it at that level for several weeks.  Consistency and long-term development is more important than jumps in mileage.

3) When you’re coming back from a brief break in training, don’t even think about the 10% Rule. If you’re an intermediate runner who was comfortable running 35 miles per week for two months, you are not starting from scratch after a 1-2 week break.  You can easily begin your mileage at 20-25 and go back to 35 after a few weeks.

4) Be more conservative when you’re in unchartered territory. When you start running more than you have ever run before, you are in a potential danger zone.  Your body has never run so many miles and a long adjustment period is probably necessary.  If you’re running high mileage – anything over 50 or 60 miles per week – then you probably need at least 3-4 weeks of adjustment at each level before increasing.

Personally, my danger zone is in the area of about 85 miles per week.  I can tolerate it, but that volume requires a long build-up and a steady adjustment period.  I wouldn’t increase my mileage over this level without at least 3 weeks of feeling great.

During my 12 year career, I have run 4 weeks at 90 miles.  One week during my sophomore year in college and a 3-week block of training before the NY Marathon in 2008.  After both, I got hurt.  Now I realize I have to be smarter with running volume at that level.  After all, 6 months at 75 per week is better than 2 weeks at 90 miles.

Running Mileage – the Big Picture

Ultimately, your mileage takes a backseat to the consistency of your training.  Running an extra 5 or 10 miles next week isn’t meaningful unless it is done for months.  Instead of always trying to do more, try to run more consistently over the course of months and years.

Looking back on my own training, I kick myself for being impatient.  Why did I so aggressively increase my volume in the past?  Beats me.  Maybe I thought that 80 miles per week was the secret to success.  Or 90…or 75.  There are countless times in my career when I got injured because I was impatiently chasing a number in my running log.

There is no magic number that will accomplish your running goals.  Focus on consistency, not making stupid mistakes, and only moving up your mileage when you’re ready and comfortable.  You may find yourself moving up by more or less than 10% but in the end, listen to your body.

How many of you have been impatient and gotten injured from aggressively increasing your volume?  Who is the consistency king (or queen)?  Let me know!

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