The Four Pillars of Optimal Running Performance

One of the reasons I love running is because it is a sport that is accessible to most reasonably healthy people. Buy a good pair of shoes and start running. Sure, there's a lot to learn along the way, but most people can just strap on a pair of shoes for the first time and begin their running journey. 

As a running coach I've come up with the four pillars of optimal running performance. If you want to optimize your running performance, it's important that you are working to improve in these four areas. This is especially helpful If you have been running for a while and looking to take your running to the next level or if you've been wondering why you have not been improving. When I work with new running clients, one of the first things we do is review if there is room for improvement in any of these areas.

Yes, you can strap on your shoes and start running, but if you want a long, healthy and successful running journey, you'll do best to make sure you are not neglecting any of the four pillars of optimal running performance.

the four pillars of optimal running performance. save to pinterest for later

PILLAR ONE: PACE VARIETY

If you want to be a better, faster, stronger runner then your first fitness priority should be running. You have to put in the miles on a regular basis, week after week. Once you build a running base (at least three times per week for four to six weeks) it's important that you vary your training paces for optimal running performance. In addition to your base runs at conversational pace, work to include one of two of the below effort runs into your training schedule each week. 

TEMPO RUNS

Tempo runs are completed at a pace that is comfortably-hard. It's slower than a sprint or a speed interval, but faster than what is comfortable. It should be a pace you can maintain over a few miles. During tempo runs, you should be able to get a word or sentence out, but not able to hold a full conversation without gasping for breath. Experiment with pacing to see what feels right for you. Comfortably-hard is the goal for tempo runs. Tempo runs help you improve your aerobic capacity, which means you are training so that you can run faster with less effort in the future. 

HILL RUNS

Hill training is great for new (and experienced) runners who are ready to introduce high intensity training into their workouts without worrying about running specific paces or intervals. Hills build runner-specific strength and speed. Find a hill with a visible incline and practice running up the hill at a moderate pace and recovering with a walk or jog back to the bottom. Find a hill that takes you 45 seconds to a minute to run from the bottom to top. Start with 3-4 hill repeats and build up to 8-10 over time. I wrote a post in more detail about hill training, click here to learn more. Runs hills a few times and your runs on flat ground will feel easy peasy. 

INTERVALS

If you always run the same pace, you don't teach you body to run faster. Intervals can be shorter bursts of fast running or longer intervals of fast running between periods of recovery, depending on your goals. 

Marathon runners see the best performance results on race day by including long intervals (1/2 mile to two mile of faster paced segments) in their training plan. 5K runners may see improvement by including short intervals of 30 seconds to one minute repeats. 

LONG RUNS

Build endurance and train your body to run farther by incorporating long runs into your training schedule. Slow your pace by 30 seconds to 1 minute per mile than normal when you are increasing your distance. Increase your long run distance by no more than 10% per week. A good way to start is to add a half mile to a mile to your long run every week for three weeks, then back down to a shorter distance on the fourth week to allow your body to recover. Repeat the cycle every four weeks until you reach your goal distance. Never increase both intensity (run pace) and volume (run distance) in the same week to avoid injury and additional stress on your body.

PILLAR TWO: NUTRITION

You're running on a regular basis, you're including some varying paces in your training week. In order to perform your best, it is important you you fueling properly for optimal running performance.

Focus on the quality of food, by consuming mostly whole foods from nature. Limit highly processed foods. Consume quality food in proper portions for best results. Take a cue from Goldilocks. If we eat too much we feel bloated and sluggish, if we don't eat enough, we may have low energy and poor performance. Find your own unique balance.

CARBOHYDRATES

While there may be a lot of hype around low-carb diets, most athletes perform best while consuming appropriate amounts of high-quality carbohydrates. Our body's preferred energy source is carbohydrates and if you limit the carbs you eat before or after your training runs, you may be limiting your performance. (Of course, there are exceptions, but most athletes thrive on whole foods carbohydrates.) The key is to choose the whole foods carbs from nature (potatoes, oatmeal, fruit, vegetables) in proper portions. For most athletes, a serving is one or two fist sizes of high-quality carbohydrates. Sorry folks, that overflowing plate of pasta and a basket of bread isn't what I mean.

It's smart to limit processed carbs. It's smart to be mindful of the number of carbs we are consuming. It's smart to consume most of our daily carbs around our workout times. It's not optimal to remove carbs altogether. Learn more in this post called how to cut carbs without cutting your sanity. The key is to find the right balance of carbohydrates for your training goals.

It may take some experimenting to find the right balance for you. Take note of how you look, feel and perform and adjust your nutrition accordingly.

PILLAR THREE: STRENGTH TRAINING

Strength training for runners, my favorite topic to go on and on about. I built a whole blog and business around the notion that runners need to strength train. Runners who strength train are stronger, faster, and less prone to injury. You don't have to spend five extra hours a week inside of a gym. (Who has time for that?) Work in three to five 20 minute full-body strength training sessions a week (either on non-running days or on easy running days) to build runner-specific strength. Focus on core/hip strength moves that include balance, lateral, and rotation moves to become a stronger runner. Don't neglect stretching, foam rolling, and mobility work. It's all part of the program. Balance your running with strength training to become a more well-rounded athlete. 

PILLAR FOUR: REST

The four-letter word, every runner loves to hate. R-E-S-T. Resting is not laziness. Rest is as important to your training plan as your scheduled workouts. Your body adapts (gets stronger and faster) during the rest period after the workout, not during the workout itself. You must allow your body the time it needs to repair and rebuild your muscles. If you don't rest, you will never see the full benefit of your hard work and you may risk injury, burnout or overtraining. Take a day or two to recover each week, your running performance depends on it. 

Give yourself a break between hard workouts and long runs. Never do high-intensity workouts back to back, give yourself a rest day or lower intensity day between hard workouts. Most athletes only need one or two high-intensity days a week to see improvements.

SLEEP

What does sleep have to do with my running performance, you ask? Everything! A lot of your body's recovery processes happen during sleep. Having trouble recovering from workouts? Not losing weight? Trouble managing stress? Sleep quality and quantity may be to blame. When it seems like you're doing everything right in regards to nutrition and exercise, but you are not seeing the results you desire, look closely at your sleep patterns. Aim for 7-8 hours of sleep for best results. 

Do you have all the pillars of optimal running performance covered? Need help?

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COACH LEA

Core Partner Workout to Try with Your Valentine or BRF

Welcome to the latest edition of workout Wednesday when each week I share a new running or runner-specific strength training workout. It's February and love is in the air so it seemed the right time for my second annual Valentine's Day partner workout.

I love working out with with my partner. My husband is my favorite running buddy and it helps with motivation to have another person working towards similar goals. Hubby motives me to get up early and run, mainly because I know he is counting on me to be there for him. (Also because he pulls off the covers at 5am and turns on all the lights. How's that for motivation?) Sometimes we feel more accountable to another person than we do ourselves. Whether you have a swole-mate, a valentine, a BRF (best running friend) or a gym buddy, grab anyone you can sucker into it and let's have some partner-workout fun!

I recruited my favorite love birds to demonstrate my core-focused partner workout in the ShredShed. Sorry the gig doesn't pay well, but they were good sports. Wish them a happy wedding anniversary, they just celebrated one year!

Happy Anniversary. Now stop it. We have work to do!

This core-focused partner workout is done in a circuit fashion. Move from one exercise to the next with little or no rest between exercises. Once you complete the circuit, rest for one minute then repeat one or two more times. 

Core-focused partner workout. Try it with your favorite sweaty buddy or save to Pinterest for later.

Find a workout buddy and try it for yourself. Do you have a favorite fitness friend? At the time of this post, I have openings in the Fort Worth Shredshed for personal training for runners. I help runners get stronger, faster and reduce change of injury with strength training. Team up with a friend for a reduced rate for two in one session.

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COACH LEA

WHAT ARE YOU FEEDING? LEARN TO RECOGNIZE THE REASONS BEHIND WHY WE EAT

When we eat we are feeding something. Sometimes it's hunger. Sometimes it's boredom or sadness. Sometimes we feed our goals or our relationships. If we learn to elevate our awareness we can ensure we aren't mindlessly feeding or feeding for the wrong reasons. 

People often say food is like the fuel for your body like gas is fuel for your car. I agree with that analogy for the most part. If you don't put enough fuel in your car, your car won't go far. If you put low quality fuel in your car, your car probably won't run well for a long time. Your body is similar. we need to fuel our body with high quality-nutrient-dense foods in the right quantities to look, feel and perform our best. 

The analogy end there. Your car doesn't have a favorite type of gasoline that is just like his Grandmother used to make. Your car doesn't choose a certain fuel that has cultural significance (Your German car doesn't prefer Bratwurst). Your car doesn't remember his favorite fuel from childhood. Your car doesn't meet to fuel-up (and wind down) with friends. You see what I mean? Sure, food is fuel, but to be truly healthy in mind and body, it's important to recognize and understand that food is so much more than just fuel. 

The first step in raising our awareness level about the foods we eat is to think about what we are feeding when we eat. 

What are you feeding?

FEEDING YOUR RELATIONSHIPS

If you look at food as only fuel, you miss a major piece of the puzzle that can lead to disordered thinking. Sure food is fuel, but as humans, we build relationships and bond over meals. It may be socializing with friends, celebrations with family or negotiating over dinner with business partners. Food is a big part of the equation. To pass up on every social occasion, dinner outside the home or kid's birthday party because we're worried about accidentally consuming an extra gram of sugar, is taking healthy living too far. There has to be a balance between high quality nutrition and living a full and connected life. 

Relationships are an important part of a healthy lifestyle. While yes, we want to be mindful to put healthful foods in our bodies most of the time, there are occasions when our relationships are a higher priority than the macro breakdown of our meal. If you strive to eat well 80% of the time, the other 20% of less-than-optimal nutrition while bonding with friends and family will only leave you a healthier, more well-rounded human being. Healthy living is not all-or-nothing. It's most important to be mindful of your choices. Optimal or not, your choices are thought-out and intentional.

FEEDING YOUR GOALS

Often time we get on a stricter dietary regimen in order to feed our goals. If we want to lose body fat, build muscle or run a marathon, the food choices we make are more important than ever. Nutrition is the foundation of any effective fat loss, performance or health-related goal. If you are not feeding yourself properly for your specific goal it's more challenging to achieve. Maybe you're not training for anything, you just want to eat higher quality foods so that you have a healthier body to enjoy life to the fullest. That's a great goal to feed.

Proper nutrition comes first. It doesn't mean there isn't room for treats and indulgences, it just means that when we are feeding our goals, our focus is on the nutritional choices that are necessary to achieve them. 

FEEDING YOUR EMOTIONS

This is where things get tricky and why a lot of people struggle with food. We aren't eating because we are hungry, we aren't eating because we are training, we aren't eating to have a healthier body, we aren't eating to bond with people, we are eating because we are bored, sad, tired or angry. When we feed our emotions with food we tend to ignore all the signals our body sends to tell us when we're hungry, satisfied or full. When we ignore the signals our body sends, we're more likely to lose control. We are eating to feed emotional needs rather than physical hunger. Learning to tune in our body's signals is a skill that can be developed to help us control our weight. Our body knows what it needs and it tells us, but if we been ignoring or overriding these signals for years, we often have to start again and learn how to listen.

If you are eating to feed your emotions, before you can change your eating habits you often have to discover the root the problem. What drives you to overeat? Where are these feelings coming from? What are feelings are you trying to dull with food? I certainly don't have all the answers. These issues can go a lot deeper than what can be solved by reading a blog post. There is great strength in asking for help when you realize you can't do it alone. 

WHAT ARE YOU FEEDING?

The first step is awareness, take a step back and ask yourself, "What am I feeding?" If you keep a food log, don't just track your calories and macro nutrients, track how you feel before and after you eat each meal and snack. Download my three day food log to give it a try.

You don't have to change all your behaviors in one day or one week. The first step is recognizing your habits, noticing your feelings and how they affect your actions. Before you eat something, ask yourself, What am I feeding? Once you are aware, you can begin to make changes. 

Three day food journal printable PDF download. Save to Pinterest for later

Would you like to learn how to tune in to your body's signals and improve your eating habits from the ground up? My online nutrition program is a sane and sustainable way to weight management. Tired of fad diets and extreme measures? This program may be exactly what you need to make real and lasting change once and for all. Want to try it first? The first month of nutrition habit coaching is 75% off to try. 

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COACH LEA

THE DOS AND DON'TS OF STRENGTH TRAINING FOR RUNNERS

You're a runner and you heard that strength training is important for runners. You know you should be including strength training, but you've not quite figured out how to make it all work in your training schedule. It's easier to just lace up your shoes and go out for a run than it is to figure out how to add in strength training. You don't exactly have spare time laying around like your husband's socks. If you're going to do this it has to be quick and effective. 

Strength training for runners is important, not only for injury prevention, but for your running performance. Strength training will help you become a strong and faster runner. It can be the difference between a potential injury and new PR.

But strength training for runners is not the same as strength training for muscle growth or strength training for other sports. Runners need running-specific strength. What does that mean? Let's explore the Dos and Don'ts of strength training for runners. 

the Dos and Don'ts of strength training for runners

THE DOs of STRENGTH TRAINING FOR RUNNERS

Do include exercises in all planes of motion 

When we run, we are moving in one plane of motion (the sagittal plane, forward and backward). When we pound out the miles week after week we can develop muscle imbalances because we don't develop strength in the other planes of motion, which can lead to injuries. The best way to injury-proof your running is to include strength exercises that include lateral and rotational exercises to cover the frontal and transverse planes respectively. Try incorporating side lunges, curtsy squats, one leg lift and chop and plank to side plank.

Do full body exercises at least twice a week

For best results, do full body exercises at least twice a week. This can be two 30 minute sessions or four 15 minute sessions. Any less than twice a week, you won't get the full benefit of the strength work (although I will argue that something is always better than nothing). 

Do single leg and balance exercises

Runners benefit greatly from unilateral (single leg) exercises like single leg deadlifts, lunges and single leg lift & chop. When we run we are repeatedly balancing on one leg at a time over the miles. When we build single leg strength and develop strong balance our running performance will improve.

Do multi joint exercises

We want to get the most bang for our strength training buck so we can get it done and get back on the road, right? Multi-joint exercises are more effective and efficient because they work multiple muscles in one exercise. Squats, deadlifts and lunges are all great examples. Skip the bicep curls and the leg extension machine and choose multi joint exercises instead.

Do be consistent

Strength training only works if you do. If you do your exercises one week, but then skip two weeks, you won't see the full benefit of your work. It's more important to be consistent than anything. Even if you can just do 10-15 minutes at a time, work to maintain consistency in your strength training. 

THE DON'TS OF STRENGTH TRAINING FOR RUNNERS

Don't neglect your upper body

It may seem like that as runners we only need to build a strong lower body, but strong arms, back and shoulders power our stride and provide stability for our running form. Push ups, rows and shoulders presses should be included in your strength training for runners plan.

Don't spend hours in the gym

Don't waste any time in the gym. Runners do best to work in a circuit fashion, which means to move from one exercise to the next with little to no rest between exercises. Complete a set of exercises moving between lower body and upper body movements. For example, perform a set of single leg deadlifts, followed by a set of push ups, followed by a set of rows and finish up with lateral lunges. Once you complete all the exercises, take a brief break and repeat the circuit one or two more times. Bodybuilders need long rest periods between sets, runners do not. More quickly, but slow enough to keep proper form. 

Don't do hard running workouts and strength workouts in the same day

If you run hills, intervals or a long run and then attempt a strength workout, your strength workout will suffer and you could end up injured, overtrained or burned out over time. It's better to schedule strength training on days that you are not running, or on easy effort running days. I will do a strength training session in the morning of a day that I have an easy three mile run on the schedule. Never do strength training and running on the same day if the total workout is more than an hour and a half. At that point, the risk for injury starts to become greater than the benefit of the workouts.

Don't ignore pain

No pain no gain is bull crap. Push through discomfort, push through breathing heavily, push through muscle burning, never ever ever push through physical pain during running or strength training. Pain is your body signaling you that something is wrong. Always listen to pain. Learn to tell the difference between feeling pain and feeling discomfort.

Don't neglect rest days

I know it can be challenging to fit everything in: the miles, the strength training and the rest. Always take at least one full rest day a week (sometimes you may need two or even three). If you have to cut something out of the schedule to make it work, never cut out the rest day. We adapt to exercise (get stronger and faster) during the rest periods after the workout, not during the workout itself. If you don't allow your body the proper time to recover you won't see the full benefits of your hard work. I know that sometimes for runners, the rest is the hardest part, but it may just be the most important day of your training schedule. 

Got it? Good. Need more help or individual attention? If you live in Fort Worth, at the time of this post, I have openings for strength training sessions to improve running performance and fat loss. Live outside of Fort Worth? Contact me to learn about how we can work together online. 

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Questions? I'd love to help. 

COACH LEA

Unilateral Single Dumbbell Exercises for Runners

Welcome to the latest edition of Workout Wednesday when each week I share a new running or strength training for runners workout. 

This week we are focusing on unilateral strength, that means working on one side at a time. When we run we repeatedly balance on one foot at a time for the duration of our workout. Building unilateral strength improves our running performance and helps to avoid muscle imbalances that can lead to injury.

These exercises just require one dumbell. I recommend an 8 to 12 pound dumbbell to start. 

Move through each exercise in a circuit style. Complete the reps assigned and move on the next exercise with little to no rest. Move quickly, but go slow enough to maintain proper form. This is not a race against the clock. Once you complete all eight exercises on both sides, rest for a minute and repeat the circuit one or two more times. 

PLANK ROWS

A plank row is an effective exercise for runners. A plank requires core stability and the row movement with a dumbbell builds strong back muscles. A runner needs a strong back to power the stride and maintain running form over long distances. This is a tough move that will build runner-specific strength and stability in the core/back. 

Start in a straight-arm high plank position with your wrists directly under your shoulders and your legs slightly wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down.

Hold a weight in one hand on the floor. With your core tight and your glutes engaged keep your elbow pointing up towards the ceiling and close to your side as you pull the weight up from the floor. Do not allow your body to rock as you row. Hold everything steady. Perform the reps on one side, then repeat on the opposite side.

ELBOW PLANK TO SIDE PLANK

The elbow plank to side plank exercise is a rotational core stabilization move. It's important for runners to have a strong core in all planes of motion to maintain proper running form and avoid imbalances. 

Begin in a low forearm plank position. Position your elbows on the floor with your hands flat on the floor and your shoulders directly over your elbows. Do not clasp your hands in front of you. Your body should be in a straight line parallel to the floor. Engage your core, pulling in your belly while breathing normally. Be careful not to sink your hips or raise your butt in the air. 

Twist to the right to move into a elbow side plank position keeping your right leg in front of your left for stability. Reach your arm to the ceiling and hold for 3-5 seconds before returning to plank position. Repeat on the right side for the assigned reps, then switch to the other side. 

WEIGHTED SIDE LUNGE

Runners move in one plane of motion, forward, so it is important to build lateral strength in the frontal plane to avoid muscle imbalances that can lead to injury. This side lunge exercise strengthens the important but often overlooked gluteus medius muscle using a dumbbell on the opposing lunged side.

Face forward with toes pointing straight ahead, hold a weight in your left hand and take a wide step out to your right side. Push your hips back, bend your right knee while straightening your left leg. With your back straight and chest up, hinge at your hips to bring the weight in your left hand to touch the floor next to your right foot. Do not round your back or allow your knee to move forward beyond your toe. Be sure to keep your torso facing forward. Perform the assigned reps, then repeat on the other side.

SINGLE LEG LIFT AND CHOP

This is an effective balance and rotational exercise for runners. Building both balance and rotational strength is essential for runners. 

Stand on your right leg with your knee soft (not locked) and grip the weight on each end with two hands. Reach your arms straight up over your right shoulder and slightly twist your torso to the right. Bring the weight across your body and down towards the outside of your left knee by rotating your torso and shoulders. Perform the reps then stand on the other leg and repeat on opposite side. 

SINGLE LEG DEADLIFT

Building unilateral hip strength is highly beneficial for runners. The single leg deadlift builds single leg/hip strength and balance. 

Standing on one leg, keep your knee slightly bent and perform a deadlift by hinging at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Grip the weight on each side with two hands and lower until your back is parallel to the floor. With your back straight return to the upright position. Perform the reps on one side then repeat on other side.

STATIC LUNGE TO SINGLE ARM SHOULDER PRESS

Performing a single arm shoulder press in a kneeling lunge position requires core strength and stability. Get the most out of your workout by challenging your core while you perform the exercise.

With your feet hip width apart and your toes pointed straight ahead, engage your core and keep your back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is on floor (in a "will you marry me" position). Do not allow your front knee to move forward over your toes. Resist the urge to lean forward or rest your arms on your thighs. 

Once you are in the lunge position, hold the weight on the same side as your back kneeling leg. Press the weight from the shoulder to the ceiling by straightening your arm. Squeeze and hold your glute muscles (while breathing normally) as you raise your arm to press the weight up to the ceiling. Perform all of the reps on one side, return to standing, then lunge with the other leg and repeat the reps on the other side.

Give it a try and let me know it goes. Do you ever do runner-specific strength training? Questions? I'd love to help. 

COACH LEA

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