Learn Midfoot Strike in 20 minutes!

 

I've written 2 other blogs on the topics of running form and shoes, so this blog is dedicated to giving runners confidence that they can learn how to run with proper midfoot strike in as little as 20 minutes.  Whether or not it sticks on successive runs has mixed results.  However, I've been coaching running form for many years and have found that I can usually get heel strikers into a midfoot strike (that sticks) in ~20 minutes, with the average time taking about 35 minutes (yes, I have started checking my watch to note the time it takes for them to get my stamp of approval).

Not every runner gets it down pat in the first Running 101 session, but typically by the end of 60 minutes, 9 out of 10 runners are "cured" of their heel striking.  I say that the success of future runs is mixed because it depends on the runner's willingness to temporarily reduce his/her run volume in order to have higher quality run sessions and accelerate the learning curve.  You cannot, in my opinion, carry the new running form into a high-volume running routine without regressing into old habits or increasing the likelihood for new injuries.

I admit that the more athletic runners in the crowd will have quicker success and are more apt to get the midfoot strike to stick.  And by "athletic" I mean having good hand-eye coordination and/or some background in another team/ball sport.  This finding is true because in remedying someone's mechanics, there has to be a degree of "treatment acceptability," for which athletes typically have past experience learning new skills (mechanics) and/or picking up on cue words more quickly.

The key to teaching someone how to run (or new mechanics) does not exist in the type of shoes themselves; rather, it exists in what has already been stated, the actual mechanics of the movement.  Shoes, as inanimate objects, don't teach mechanics.  Flexible hips, strong glutes, strong hamstrings, and having the right cue words in your ears (instead of your music playlist) will be the key variables in getting you off your heels and onto your midfoot.   

Without going into great detail, here are the 7 key points I make in teaching someone how to run:

1) Notice that similarly to my other blogs, I don't use the terms "forefoot" or "balls of your feet."  These two phrases are getting many runners into trouble and keeping physical therapists in business.  In terms of injuries, running forefoot can be just as bad as running on your heels.  Unless you are a true sprinter (100m - 400m dash), like Usain Bolt, I don't recommend running on the balls of the feet (or the toes), which is a different beast/sport altogether and a whole separate conversation.

2) I have remained hesitant to fully embrace the minimalist shoe movement, especially as I've refined the way I teach run mechanics.  Minimalist shoes are not evil; they're just not for everyone, especially beginners, heel strikers, or those over age 40.  As the book Tread Lightly points out, I agree that minimalist shoes aren't necessary; however, these shoes should also not be viewed as the silver bullet for causing injuries.  My advice is to pick a shoe that fits your foot, yet is not at either end of the spectrum (i.e., minimalist on one end and motion control shoes on the other end)

3) Related to #2, a smart approach to run volume/intensity goes much further in preventing injuries than does the style of shoe, assuming the runner has a decent midfoot strike.  Some runners contacting me for Running101 sessions are doing so after injuries resulting from running in minimalist shoes and/or attempting to run "forefoot."

4) There is such a thing as running too slowly.  Most of the heel strikers I meet are beginning runners and/or running way too sloooooooow.  We typically have better run mechanics the faster we run, so I encourage people to run slightly faster and cut down on the duration of the run.  I teach people how to sprint first (for the purposes of that 101 session), then I teach them how to jog.  On a related note, I convince some people not to run a marathon or half-marathon until they learn to run properly.  Throw rotten tomatoes at me if you like, but it's a short-term loss (not getting that finisher's medal) for a long-term gain (running injury-free and faster for years to come).  The popularity of marathons and half-marathons are indirectly responsible for the growing number of injuries among runners, as the number of runners has increased in general.

5) Related to #4, if I can get a runner to view sprinting and jogging as similar general mechanics (i.e., hip and hamstring function), albeit with a relatively shorter stride on the easy distance jogs, then I'm close to getting them to a midfoot strike because I've likely successfully broken their old, bad habit(s).

6) Heel striking is the same as walking, which is why running too slowly is not good for anyone (no matter how slow you think you are).  In other words, it's (largely, not exclusively) the mechanics of the lower leg in the final moments of the stride that will cause runners to end up on their heels.  Heel striking is permissible if it's a subtle (key word) heel strike, and there are other factors that go into the executive decision as to whether it needs to be changed (e.g., body weight, age, volume, injury history).  But again, either way, it's about the mechanics, not the shoes.

7) Finally, faster cadence is not the answer!  Cadence and foot strike may be correlated, but we all know from our science and statistics classes that correlations are not cause-effect.  Go down to the National Mall and watch hundreds of heel strikers with a cadence at 90+ RPMs (or 180 if you're counting both feet).  I would even argue that the faster cadence often promotes heel striking, and I make this point explicit in my 101 sessions.  If I can get someone into a midfoot strike, but with a relatively (key word) slower turnover, then that's okay because correcting cadence takes much less work than correcting foot strike.

As I stated before, it may take more than one run for the new midfoot strike to stick, but the initial goal/change can be accomplished in just 20 minutes (in ideal cases), without having to change someone's current run shoes.  I have several different ways of explaining the mechanics.  It's just like teaching in a classroom, you have to offer more than one way to explain the same idea, because different students will grasp ideas in different ways.  In deciding whether or not your foot strike needs to be changed, that's where I, as a coach, can enter the picture, in that I coach individuals, and I know when to allow for individual differences as to what should or should not be changed. 

If you're interested in learning how to change your run form (foot strike, posture, arm swing, etc), then simply drop me a line.

Train hard!

Mike

Comparing Workouts

Occasionally in a runner’s program, I’ll schedule a workout he/she has done previously within the 3-month phase, or in the prior phase.  I know the conditions and weather aren’t always the same, but it’s an attempt to get a glimpse of how much a runner has improved on paper and/or how much easier the same workout felt the second time around, which is all the more reason to keep score at home, at least for the speed workouts and long runs.  It’s uplifting to compare some of the same workouts from the previous phase or year.  As stated in the opening chapter of my book, race day should not be the only way that success is measured. 

There needs to be a healthy balance as to how often the data is analyzed and how often workouts are compared.  I don’t encourage runners to compare their workouts week to week, and the reason is very simply rooted in that the physiology of training doesn’t allow for significant changes week to week.  Too many runners are “disappointed” in themselves when comparing their performances week to week.  Such feelings are not warranted.  Look for improvements over a greater timescale, as in three months apart or even year-to-year.   

On a shorter timescale, expect improvements no sooner than about every 6 weeks, which is in line with the physiology of the training.  Improvements seen within a one-month time span are usually attributable to significantly different weather or to “learning effects,” meaning the improvements are due to runner having a better understanding of how to do the workout, not necessarily improved fitness.  Garmin runners usually have a tougher time resisting weekly comparisons.  If you get caught in the trap of constantly seeking improvement, then it can lead you to feeling unsuccessful, unnecessarily. 

Train hard!

Mike

Planning Your Race Calendar

Planning your races for the year may not be as hard as it seems, but I'm bias as a coach and this is one of the main services I offer: The mental approach to training and racing…the thinking before the actual doing.  Before you even lay out which workouts you're going to do, you have to know how many weeks or months you have to work with before some meaningful event.  Planning the races (and often the specific race distances) in particular months of the year is the first step to ensuring your training plan isn't a hodge-podge of workouts as you attempt to juggle run training, strength training, cross-training, road races at various distances, travel, and life.

Here then are the basic considerations to help you make sense of it all:

1) Weather.  First things first, I write this blog to anyone living in the Mid-Atlantic region, who must contend with the different seasons.  If you live in San Diego, for example, or somewhere else with 365 perfect days to train, this Blog may not be for you. :)  If we accept that we typically only have about a 3-week window for which to be in "peak condition" then you may want that time to coincide with the most optimal weather, the fall.  This combination of peak weather and peak workouts creates a powerful combination.  And to be totally candid, this is why premiere races in the earlier months of the year put us Mid-Atlantic athletes at a disadvantage.  Your most important race can certainly be in July or August, but in terms of being in peak condition during that time, don't count on it, as endurance athletes it's tough to truly maximize the training in the muggy summer weather.  Therefore, the best season to hit your own personal peak is in the fall.  It doesn't mean you can't be fit and race well (or even win your age-group) in the hot summer months, it just means on an individual basis, you should expect to be in top shape in the fall.  Having said that, use late July and August as "training months" (with short-distance racing) and save your peak races for the Sept – Nov.

Also, because the winter weather is not conducive to ideal outdoor training, don't expect to peak (in the truest sense of the word) in April or May.  Again, it doesn't mean we can't train hard and become really fit in the winter, but that is also a time typically reserved for more recovery, strength training, and technical correction, which implies that peak training can't be guaranteed. 

2) First triathlon?  Because most first-timers struggle with either learning how to swim (period) or getting open-water experience prior to their first race, your first triathlon should not be in April or May.  Use April and May as a time to get 2 more months of swim practice in the pool, plus its two more months to potentially get out in a lake, pond, or ocean prior to the race.  The same rationale holds true for cycling.  Use April and May to gain more experience doing long rides outdoors.  As much as they kick our butt, spin classes don't offer the same lessons in positioning, pacing, and stress as the real thing.  Running takes less of a hit in the winter months, so the rationale here for the first timers is more related to swimming (primarily) and cycling (secondary).  I talk many first-timers out of early spring races and they are better off for it.

3) Century rides.  Related to #2 above, if you're preparing for your first century ride, give yourself as much time as possible to make this an enjoyable experience and wait until the summer or fall.  The summer weather isn't as big of a factor in choosing to do a century ride.  There are plenty of rest stops and the ability to cruise at your own pace.

4) Marathons.  Once again, this is related to the weather.  Can you run an early spring marathon, or even one in the winter?  Yes, you can, and you can do quite well.  However, if you are looking to run your best marathon, or get a Boston qualifying time, the winter weather in the Mid-Atlantic region poses an obstacle (even if small), where not all of your key workouts can be done without any hiccups from frequent scheduling issues.  I convince the athletes I coach to register for a half-marathon in March rather than the full marathon, like the DC Rock-n-Roll Half.  You'll have much more peace of mind knowing your training is adequate for 13 miles (which is very manageable in the winter) rather than 26, for which the winter weather can often have the average runner feeling behind the 8-ball during training.

If we follow the rationale in item #1 above that the early fall is a great time to hit your peak for triathlon (races stop around Oct 1st), then a late fall marathon makes perfect sense, in which you would significantly cut down swimming and cycling for 6 – 8 weeks and use the base you have already built all year to ramp up your final approach to a marathon with a run-run-run approach.  Of course, this assumes you were doing marathon distance run training throughout the bulk of the year.

5) Road races.  This is an easy answer, run them as often as you like, generally without seeing them as a conflict.  If you want to run faster then you have to race faster!  Without going into an entirely separate blog, all the light bulbs you want to go off about race-day pacing, intensity, stride, breathing, etc will all come as a result of your open road races (2-miler – 10k).  Do not use these races as "training runs", rather, race them full tilt!  Treat them as a race, no special pacing limitations! 

6) Longer means faster!  Some endurance athletes have the misconception that training for the longer distances has a negative effect on speed.  I strongly disagree.  Show me one runner who did not become significantly faster at the short distances after training for a marathon (excluding injury from long-distance training as the problem variable), and I'll pay your next race registration!  Everyone gets faster at the shorter distances while training for the longer ones.  This would even hold true for most pros, but admittedly, this is where the misconception originates, and there is some truth to it with those special athletes.  When you are in the top-1% in the world at whatever you do, specificity of training is at a premium.  Diverging from the norm in this regard could hurt your performance, as there is now little room for error as you near perfection in any realm of human performance.  For us mortal athletes, we have nowhere to go but up, and we have lots of room for improvement no matter what we do.  Hey, we could have a bad week of training and still gain fitness simply because our starting point is relatively low compared to the pros.  So, if a pro runner is a specialist in the 5k, then yes, workouts that are too long, too frequently may conflict with the gains they are seeking in power/speed, but let's remember that pro athletes are the exception to the rule.  I am yet to meet an age-grouper who did not decimate their old PRs in short distance after they made the jump to the longer races.  The physiological adaptations from longer-distance endurance training are incredible!

*Finally, remember that there is an exception to every rule and you can bend the rules of the seasons/distances as they suit your needs.  These are just the general guidelines factoring in the human element.

Train hard and race hard!

Mike

Thoughts on New Year's Resolutions

As you have no doubt sat down to have a conversation with yourself recently and engaged in a little soul searching, here are 3 Tips from me to help you understand the New Year's resolution business in a better way:

1) Don't fret the crowded gyms.  Over the years, I notice the trend for drop-off rates at gyms, as I assume yours will be overly crowded in 2 weeks due to sales on membership rates and Resolutions.  Research is consistent in that 50% of all people that sign up for a membership at the New Year will drop out before June, but I will go so far as to say most of that will occur before Feb.  Convince yousefl that you have a leg up on everyone, in that we you a proper approach to exercise motivation and training, and will still be standing in June.  In the meantime, be patient with the masses.

2) Pride.  As the year draws to a close, be sure to soak up what you accomplished.   Instead of thinking immediately about race results, begin by thinking about your training.  I guarantee there were more battles won and obstacles overcome in your training than in your racing.  Remind yourself of some milestone(s) you hit this year, incredibly tough conditions brought on by Mother Nature that you overcame, or an inspired run you had when it was the last thing you wanted to do that day.  And yes, then think about the moments of elation you felt at certain finish lines.  A great way to boost your pride is to know there were certain goals or training accomplishments you achieved this year that maybe nobody else achieved.  Sound impossible?  Not really.  Think hard enough and I bet there are some unique things you did this year that should make you feel proud of yourself.  Inspire yourself!

3) Goals. Related to #2, what did you learn last year?  What worked well for you month after month that you should make a staple of your routine?  What is broken and needs fixing?  Write your goals down.  Most of these should be process goals...specific, measurable, and with due dates, all of which enable you to say definitively "yes or no, I did/didn't achieve the goal."  Goal setting can be as simple or complicated as you want to make it.  Either way, you must write your goals down.  Looking back at last year's process goals will help you form goals for the new year.

Train hard!

Mike

The Off-Season Approach for Runners

Now that December is here you might begin to see the term "off-season training" pop up in your readings.  The main point of this blog is that if your December, January, and February training resemble the same training you did during the other months of the year, then you're not truly embracing an off-season.  I'm very consistent in stating that there are only a few elements of professional athletes' training that we should attempt to mimic.  One of those elements is that pro athletes not only train hard, but they rest hard.  In other words, following your peak fall race season, take 2 - 5 weeks to decompress and rest the body and mind.  Take a break from a runner's mentality and then when you get back into a routine, make sure the routine is different!

The month of November (or December) begins the off-season for most endurance athletes in the Mid-Atlantic region, as peak race season/ weather comes to an end.  It is mandatory that you find something to do in the off-season in addition to running, and put an emphasis on other forms of cross-training (XT).  We can all benefit by being more athletic.  Improved muscular strength improves athleticism, which is why I am a firm believer in strength training (ST), but I also want everyone's hand-eye coordination to be in tip-top shape!  Sports and activities that force you to be aware of where your body and limbs are in space (kinesthetic sense) naturally improve your athleticism, which allows you to take on more advanced (and fun!) exercises for ST.  If you value your running performance and want to aid it via ST, then you should want to improve your athleticism!

Unless you have a peak race in the winter, December is not a heavy run month.  Do we run in December?  Yes.  But do should we put more emotional stock in other elements of our training and phases of our lives?  Yes.  ST, XT, new activities, fun activities, increasing coordination and balance, changing your diet, and experimentation are the focus of the off-season (Dec - Feb, generally speaking).  For example, increase your frequency of ST to 4-5x per week to correct any muscle weaknesses and imbalances that you have, as well as to improve body composition.

Depending on what the other months of your year looked like in terms of rest, vacations, and injury, the winter may not be your off-season phase.  Perhaps you already had an off-season (break from running) forced upon you due to injury.  Whatever the case may be, at some point in the year endurance athletes need to rest the body, mentally recharge, and make key changes. Enter next race season a different athlete, not just a runner who ran extra miles. 

Train hard (after you rest hard)!

Mike

Holiday Deal for DCRC!

Begin your training with the DC Running Coach holiday sale!

2 months of coaching + 2 sessions of personal training* and/or Running 101* for $300 ($400 value).  

Purchase through 12/31, value expires 6/1/13. Valid for new athletes only.

Purchasing as a holiday gift is a great idea!

Simply contact Mike and mention this blog/ deal!

Happy Holidays!

*contact for session locations.

"Marathoners"

I was always hesitant to be labeled a “marathoner” or a “triathlete,” My rationale is the same rationale I use when setting up training programs for runners, whom I actually prefer to call “athletes” instead.  I’ve run marathons, but I’m not a marathoner.  I’m not a triathlete; I’m “someone who competes in triathlons.”  What’s the difference and what does this have to do with a training program?  What does this have to do with the mental approach to training and racing?

Social psychology tells us that labels can have a positive influence on behavioral change, as noted by the terms self-concept, self-identity, self-schemata, etc.  If someone is frequently describe by co-workers as “driven,” “passionate,” or “energetic,” then he/she will eventually develop a self-concept of being a productive worker, which is wonderful.  If you have a friend trying to get off the couch and start exercising, you can always remind him/her after each spin class that he/she is “turning into a pretty good cyclist.”  Labeling your friend as a cyclist over and over will help him/her define him/herself as an active person, which is very important in shaping new behaviors.  But it can sometimes be a double-edged sword.  The person in the first example might become a work-aholic, the work consumes him/her to the point of stress, or your friend may feel irritable if he/she doesn’t exercise or can’t find any alternatives to cycling.

As it relates to “marathoners,” they sometimes feel that the year wasn't too productive or that they accomplished much unless they are training for the marathon distance, or worse, unless they set a PR in each successive marathon.  I see it often, where anything other than a marathon PR is accompanied by not feeling successful and all the subsequent damage control therein.  I don’t see this issue in runners training for shorter distances, or those who are yet to run a marathon.  The self-identity as a marathoner can dictate everything about the mental approach to training and racing, which indirectly affects mood via the interpretation of progress.  For instance, the weekend long run becomes the magic bean of the program and much emotional stock lies within that run each week.  A marathoner insists he must run a marathon each year (or season) instead of possibly taking a year off from marathons in order to correct muscular imbalances and build speed at other distances.  This is where I, as a coach, enter the picture.

The main service I offer is the mental approach to training and racing.  This means that the exact type of workout the athlete does is always secondary to the reason he/she does it in the first place.  For instance, the question may be posed, “Coach, what speed workouts would I be doing this winter to prepare for a spring marathon?”  My rhetorical question in response, “Does the marathon conflict with any other training or racing goals?”  If the athletes’ answers are sensible, then we build the training to prepare for the marathon, and sure, goals are set easily enough.  I use this anecdote because I find that when people/runners/athletes label themselves as marathoners they are more likely to lose sight of other short-term process goals. 

Marathoners become a breed of runner that can put too much emotional stock into one race, putting all their emotional eggs into one basket.  It consumes them and their training.  To some people, this behavior actually seems positive because it’s interpreted as being motivated, but what gets lost in the shuffle are the important short-term goals, like rest days, running form, strength training and PT.  Therefore, the obstacles that arise are the unwillingness to take rest days, an inability to refrain from signing up for longer races at the wrong time, passing on an off-season that prioritizes ST, and an inability to correct running form because of constant high-mileage training.  Comparing a winter training program preceding a spring marathon vs. a spring half-marathon can be like comparing apples to oranges because preparing for the marathon can get in the way of other important goals.

I attempt to shift my clientele, specifically the beginners, away from “running as exercise,” and into feeling like a runner.  From there, I want them to feel like an athlete.  The latter leaves opens more doors to new/different elements of training and is less likely to trap the individual into a smaller role/identity (entrapment theory).  I teach athletes to recognize short-distance racing as important for myriad reasons.  Again (cover your ears), this can mean not running a marathon one particular year.  Hearing that phrase stings if you’re a marathoner.  If you’re an athlete, then you have other goals in which to focus and you’re okay.  Professional runners are a different breed whose bodily limits have a higher threshold compared to the runners I coach.  Therefore, the training programs I develop, and more importantly, the mental approach to the training, needs to reflect this difference.

In sum, think of yourself as an athlete and the doors of perception will be opened to many more aspects of training and racing.  I can often easily identify marathoners from their first email or phone call to me.  I know exactly why they feel unsuccessful and I already know (before I even ask) that they haven’t run a 5k in six or seven years.  Tweak your self-identity in this small yet meaningful way and your progress might sky rocket, your running form might change (due to lower volume training), and you’ll feel more successful more frequently.

Train hard (at all distances)!

Mike