Need a Running Coach?

I hear it all the time..."I'm not good enough to have a running coach." I usually respond with, do you have a personal trainer?" Answer: "Yes."

It's pretty common for individuals to think it's perfectly normal to have a personal fitness trainer, but then to think that only the elite or professional athletes need a running coach. Coach...Trainer....it's all semantics.

"Coach" usually refers to someone training athletes in a specific sports field, be it football, baseball, soccer, swimming, running, etc. Most individuals don't consider themselves athletes. Therefore they don't need a coach.  Guess what? If you are out there running and working toward becoming a fitter individual and you're doing it on a consistent and regular basis....you are an athlete. You're not an elite athlete, but you are an athlete.

 "Coach" also conjures up for many the stereotypical image of the red-faced, high school or college coach with the tight polyester shorts, ball cap, and whistle around the neck. A rather intimidating image. I had a Jr. High PE teacher like that. He didn't like me and I didn't like him.

Well, as a running coach, I'd like to clarify that running coaches today, at least this coaching dude, breaks that stereotypical mold of the hardcore, in your face, win-win coach. Does that mean I go easy on you? No way! What it does mean is I work with you where you're at and help to get you where you want to go safely and healthfully. That's really what coaches/trainers in the private sector do.

Can you benefit from a running coach? Definitely. Why? The biggest way a coach can help, whether you're a beginner or a long-time runner, is through structuring a training plan that will safely help you reach your goals. A coach is also a sounding board for all the questions you may have about your running. Is my form good? How do I control my breathing? How do I get out of this slump? How do I get faster? Is this pain normal? How should I fuel my runs? What about hydration? A running coach can answer all these questions and more. And better yet, the answers will be specific to you and your running.

If You Want to Go Fast, Go Alone. If You Want to Go Far, Go Together.

Snoa just after completing her
first Half Marathon-the OBX 

One of the best parts of being a running coach is seeing your runners grow not only as runners but as individuals. One such runner, Snoa (pronounced Snow-ā), has been on an amazing journey the past year. Weight loss was her original goal, but along the way she discovered her journey wasn't so much about losing something as it was finding something....herself.

Below is a recent Facebook post of Snoa's that really sums up her accomplishments. Snoa is one of the most driven and dedicated people I know. It's been amazing watching her grow as a runner and as a person.

If you could add titles to posts on Facebook I would call this one “How I Spent My Summer Vacation”.

Thad made this awesome video about all the fall race trainers but I don’t feel like I spent 3 months just training for a race because it really goes much deeper than that.

I spent 3 months forming friendships that I have no doubt will last a lifetime. I read a quote recently that said “If you want to go fast, go alone. If you want to go far, go together.” When you spend 3-4 days a week with people running in extreme heat and humidity and all kinds of weather, you see them at their best and at their worst. You learn that runners are a dedicated, faithful group of people - you have to be to show up in some of the conditions we run in week after week. That dedication is not just to running - it spills over to real life too. You know you can count on these people when you need them.

Snoa and some of her fellow Dudes and Dudettes
sporting their OBX bling at Rooster's Southern Kitchen.

I spent 3 months figuring out life. When you’re out there all by yourself for hours, you have a lot of time to think. Runners often joke that running is cheaper than therapy but it’s true. I worked through so much in my head on those runs this summer and not everything I discovered was “pretty” but that’s life - it’s messy and complicated but there’s also a lot of beauty in it you just have to know where to look. I feel like this summer I rediscovered that beauty, found some truth and at the risk of sounding cheesy - somewhere out there on the greenway, I found myself again.

—Snoa Garrigan

Three Simple Breakfast Meals Perfect For Runners

Properly fueling your long run is key to a successful run. Most long runs take place in the early morning,
so a good breakfast is key in providing the needed macronutrients for the long haul. There is no one perfect pre-run food for runners, because runners are all so different. Between allergies, GI issues, and various likes and dislikes, it's almost impossible to say eat exactly this or that. Instead a runner needs to make sure he/she is getting the proper caloric intake as well as the proper balance of carbohydrates and protein. 200-400 calories is a good number of calories to take in about 1 to 1.5 hours before your long run.You want more easily digestible carbs than protein. a 3;1 OR 4:1 carbs to protein ratio is good. The carbs will provide the glycogen which is the fuel for your muscles. The protein will work to help begin the rebuilding process. This same carb/protein ratio is also great for your post run-recovery snack.

I've prepared the following video to show you three simple-to-make breakfast meals that I eat before my long runs.



Here are a few more pre-run fueling ideas from my book Full-Body Fitness for Runners.

               

Potatoes: A Great Food for Runners!

Running and pasta are like Bert & Ernie, Yin & Yang, Lavern & Shirley, Thelma & Louise. That's all well and fine. Pasta is a great source of carbs for fueling your runs, but did you know that thepotato is a nutritious source of  carbohydrates, even more than rice or pasta? Yep, this often shunned veggie has gotten a bad wrap in the whole anti-carb movement. Like many foods, it's how you prepare it that makes or breaks the nutritional value of the spud. Cover it with butter, melted cheese, and bacon bits and you've created "food porn." Bake it and top it with a dollop of Greek yogurt and voilà, nutritious yumminess! Sport nutritionist Nancy Clark supports the spud too.  She shares that this super veggie is a great source of Vitamin C (gives 1/2 of your daily needs) and provides the potassium you'd lose in three hours of sweaty exercise. It's cousin the sweet potato provides even more health benefits!  A standard potato (like you'd get with a restaurant meal) contains around 200 calories. That's about the same as most sports bars. The spud makes a great pre-and post-run snack as well as a part of a meal. Pre-baked spuds that are sliced and refrigerated make great snacks before or after a run.  In her book, NancyClark's Food Guide for Marathoners, she gives some great ideas for potato toppers such as low-fat salad dressing; low-fat sour cream, chopped onion, and low-fat shredded cheddar cheese; cottage cheese and garlic powder; milk mashed into the potato; plain yogurt (I like using the Greek yogurt. It's very similar to sour cream); flavored vinegars; soy sauce; steamed veggies like broccoli; chopped jalapeno peppers; lentils or lentil soup (I like topping it with veggie chili or black beans); applesauce.  Worried about the potato being high on the Glycemic Index? Valid concern, but did you know that when you pair the spud with certain foods, it actually lowers its GI? Adding healthy fats to your spud such as olive oil, sour cream or avocados, will lower the GI. Increasing the acidity by adding vinegar, citrus or salsa lowers the GI of the spud too. Eating the potato with the skin on increased the fiber slowing digestion and lowering the GI. Oddly enough, cooking the potato, then cooling it before you eat it, lowers the GI. So, give the spud a try!!

The Perfect Post-Run Recovery Smoothie

The optimal refueling window after a long run is 15-30 mins. With a few ingredients on hand, you can whip up this post-run recovery smoothie in no time and be on your way to a quick recovery! Give it a try!

RunnerDude Post Run Recovery Smoothie from Thad McLaurin on Vimeo.

Time to Shop That Fall Marathon

Fall marathon shopping? Yep. Most runners have spring fever on their minds this time of year, planning out their spring 5K, 10Ks, and/or in training for those spring half and full marathons. But it’s also time to start planning ahead for fall.

Fall marathons have become so popular that many now cap the total number of runners and/or use a lottery system of registering runners. It’s no longer a given that you’ll get into NYC, Marine Corps, or Chicago, just to name a few. Even some smaller races have gone to a cap and lottery system in order to keep their races small and manageable. 

Because of the cap and lottery it’s best to have Plan B or maybe even a Plan C option. Many races open registration in the spring, but don't announce whether you've you’ve made the lottery until summer. There’s nothing more frustrating than to have started training for your race only to find out that you didn’t make the lottery and all the other races are closed.

There are other considerations too. Where do you want to run? Do you want to travel or stay local? Flat or hilly? Warmer climate or cold? Is your goal to run hard with the hopes of a PR or are you running to enjoy the view? Use this time to ask yourself these questions so you can shop for the race that best fits what you're looking for.

Also, use this time to prepare your family. They need to be on board with your training and racing

expectations. They need to know that you’ll have to put in lots of hours hitting the road or trail, particularly on the weekends. Are they expecting to go with you to the race? Racing and family trips often don’t mix very well unless you’ve set the ground work for expectations early on.

The Disney races have become extremely popular the past few years. Sounds awesome, but “The most magical place on earth” can quickly become Dante’s Inferno, if everyone isn’t on the same page. Exploring a 40 square-mile theme park the day before a marathon in which you plan to PR isn't the best idea. Is your spouse or significant other ready to tackle the park with kids solo? No kids? Is your spouse or significant other ready to do things solo or be stuck in the room? Seems like simple questions couples and/or families would have discussed, but they're often overlooked.

Below are some things to consider when planning your fall marathon:

• List the races you’d like to do. Rank them in order of preference.
• Find out if your race of preference has a cap and/or uses a lottery registration system. If it does, create a Plan B and Plan C in case you don't get your top choice.
• Have a family meeting to discuss the upcoming training. Recruit their support. If the family is coming to the race, discuss what you will and will not be able to do during the trip.
• Plan enough time to train (12-14 weeks for a half marathon; 16-18 weeks for a full-marathon)
• Build your base mileage so you’ll begin your training strong and decrease your chance of injury.  The month before your training begins your totally weekly mileage if training for a half should be 15-20 miles. If training for a full marathon, it should be 20-25 miles.
• Investigate lodging and travel details early. Hotels tend to book up fast for the larger races.
• Mark your calendar with the race registration opening date. Popular races can fill up within minutes of registration opening. So mark your calendar not only with the date but the time of day that registration will begin so you can plan to be sitting at your computer at the ready. 

Strategies for Mentally Attacking a Half Marathon

Running a half marathon tests your mental strength as much as it does your physical fitness. Each part of the half marathon has different mental battles. Here are some tips on how to win the challenges throughout the half marathon and run a successful race.

First 5 Miles: 
Start out slow. When you start your half marathon, you'll feel strong and confident, but you have to tell yourself to hold back. Running your first half slower than the second half (called a negative split) is the key to running a smart and enjoyable half marathon. Take it slow. Your body will thank you during the later miles.
Run your own half marathon. Don't be worried if you see a lot of people passing you. Remember the tortoise and the hare? They may be starting out way too fast, so you'll catch them later—at your own pace. Going out too fast is one of the most common racing mistakes.
Here are some ways that you can avoid going out too fast: 

• Deliberately run your first mile slower than you plan to run the final one. It's tough to do, since 
• you'll most likely feel really strong in the beginning. But keep in mind that for every second you 
• go out too fast in the first half of your race, you could lose as much as double that amount of 
• time in the second half of your race. 
• Try to make sure you're in the correct starting position. Don't start yourself with faster runners 
• because you'll most likely try to keep up with them. 
• Start your race at a comfortable pace and make sure you check your watch at the first mile 
• marker. If you're ahead of your anticipated pace, slow down. It's not too late to make pace 
• corrections after just one mile. 
• Keep telling yourself that lots of other runners are going to pass you in the first mile. But you'll 
• be passing a lot of those same runners later in the race. 
• Practice starting out slow during training runs. When you do your long run each week, try to 
• hold back during the first few miles, so you get used to the discipline of not going out too fast. 

Don't get too emotional. Try to stay as calm as possible for the first 5 miles. You want to conserve your mental energy for the rest of the half marathon.

Miles 6-10:
Break up the half marathon. Start breaking up the race into smaller segments. It will make the distance feel more manageable. At mile 10, for example, think, "It's just a 5K to go." Stay mentally tough. Your mental toughness will really start to be tested during these miles.
Don't give into periods of self-doubt and discomfort. Remember all those miles you ran and the training you did, and have faith in it. Think about how hard you have worked and how rewarding it will be to complete your half marathon.
Beat boredom. Do whatever it takes to keep your mind occupied: Sing songs, play mental games, count people, talk to other runners.

• Give yourself mini-goals: If you're really struggling, don't focus on how much farther you have 
• to go. Just worry about getting to the next mile marker, the next water stop, or another 
• landmark. Keep giving yourself small goals, so you don't feel overwhelmed by thinking about 
• how far it is to the finish line.
• Go fishing: Focus on someone in front of you who you think you can catch. Imagine you're 
• casting out a fishing line and hooking that person. Then imagine yourself reeling that person in, 
• as you keep getting closer and closer to him.
• Find a mantra: Picking a short phase, such as "One step at a time," that you play over and over 
• in your head while running can help you stay focused and centered. It can be your inner 
• motivation when you need it most. 
• Talk to yourself: Who cares if the person running next to you thinks you're crazy? Sometimes 
• giving yourself a little pep talk and saying things such, "I can do this!" or "I'm staying strong" can 
• help you through a rough patch.
• Distract yourself: Try to take attention away from how you're feeling by focusing on 
• everything outside your body. I always like to look at the spectators' faces and see them smiling 
• and cheering. It helps me take my mind away from any discomfort I'm experiencing.

Miles 11-13.1: 
Think outside the body. You may feel a little discomfort during these miles. You'll certainly feel tired. Let your mind take over from your body and try to focus on the outside—the spectators, the signs, the other runners, the scenery.
Talk to yourself. At this point in the race, you need to dig down deep for extra strength. Use your running mantras. Remind yourself what you've sacrificed to get to this point. Remember how you've worked through fatigue during your training runs and how you can do it again. Set small milestones. Continue to break up the course, mile by mile. Start counting down the miles and the minutes.

Avoiding the Woe-Is-Me Vortex

Interesting observation....last night when I was around mile 8 in a 13-mile run, I really began to fatigue. I was
feeling every foot landing as if my feet were cement blocks. So, I began to coach myself telling myself what I tell my runners... to look up and out, not down. Engage your core. Shoulders back. Work the lean.

While looking up, I noticed some thick fancy concrete posts with wrought iron fence in between the posts that line the front of a swanky neighborhood on the route I was running.  I was curious. How many posts were there? Funny what you think of when delirium kicks in. I started counting the posts as I passed. (There are a lot of them.) Before this point, my body was giving into the fatigue slowing me to a 9:20 pace. Funny thing happened however, after counting the last concrete post, I glanced at my GPS. My pace had dropped to 8:17 and didn't even really realize it. I had shifted my focus from my concrete feet to the concrete posts.

Take away from this for me is that sometimes when we fatigue during  a run, the "woe is me" factor may be slowing us down more than the actual fatigue. My head had bought into the fatigue hook, line, and sinker. Yes, I was fatigued. I was needing hydration. But I wasn't as bad as my head was telling me. Mile 9 averaged out 14 seconds faster per mile than miles 7 and 8.

So, use those external distractions to avoid being sucked into the "woe is me" vortex. Look around, take in your surroundings. Better yet, run with a buddy. Conversation is one of he best distractions. Or if you're hard up for a distraction...count concrete posts. Worked for me!

Avoid the Taper Tantrums

If you're training for a spring marathon, then many of you are about to head into your Taper Time or as I call it sometimes... Taper Tantrum time. Of all the many weeks of training, these last three weeks can often be the most difficult.

A non-runner looking in might think, "Cool! Now you get to run less. Rest. Recover." But a runner's mind is often thinking, "I'm losing my mojo. I'll get weaker if I don't keep running 20-milers up to race day."

The last three weeks are extremely mental for runners. Lots of head games and self-doubt can creep in. Many can find themselves in trouble when instead of heeding to the taper, they try to make up for all the "lost runs" from their training.

Family members of endurance runners know exactly when their loved ones are in their taper. They're grumpy, grouchy, talking to themselves, doubting, irritable, and on edge. Just ask your significant other or your kids. They'll tell you, you act like a trapped animal.

Typically a full-marathon taper begins 3 weeks from race day. The first week is usually about 75% of your longest mileage a week (which is usually the week right before the taper). Most of the decreased mileage comes out of the long run. So if your last long run before the taper was a 20-miler, then your first taper week long run would be 15 miles. The second week into taper is about 50% of your longest mileage week. So, your long run for that week would be 10 miles. The last week is the week of the race. Your long run for that week is your race. You run that week, but very little and while you can have a speed workout early or mid week, it should be more around race pace instead of blowing out your usually tempo or interval pace.

Rest for many runners means weakness. This is a HUGE misnomer. Rest is Strength. Rest is Stamina. Rest is endurance. Rest is rebuilding. Rest is improvement. Rest is growth. Rest is repair. In reality, a runner could probably do no running those last three weeks and end up having an awesome race on race day, but many would end up in the mental ward with no running for 3 weeks.

It's kind of funny how runners all during their training will moan and groan about all the running, the aches and pains, the fatigue (myself included), but then when they're given the gift of a taper they freak out. Research has shown that runners that don't heed the taper hit the "wall" sooner in a race than those that took advantage of the taper. These non-taper runners also have a tendency to peek a week or so early. The taper is a time for rebuilding your body. Giving it time to repair from the weeks of hard training. It's also a time of preparing mentally for the race. Use this time to think strategy. Look over the race course. Learn where the hills are, where the long flat stretches are. Think about the weather conditions. Are you prepared gear and clothes wise for any weather condition that possibly take place on race day? Are all your trip arrangements in place.

Embrace the taper. You'll be glad you did on race day.

Do Your Runs Have Purpose?

All runs are not created equal. Giving each run a specific purpose can help keep you on track, reach your goals as well as be liberating.

Sometimes the sole purpose of a run is to workout the frustrations of the day. Depending on the runner, a good long run might help clear the mind, while another runner might choose to attack a 10 x 200m hill workout. Both can achieve the same outcome...peace and contentment.

I have an acquaintance who is a pretty good runner, actually he's pretty dang fast. Well, fast that is when he's not injured. You see, every run he runs is a hard run. He's very competitive and that sometimes gets in the way of practicality. He's never trained with me, but sometimes runs with the group. I laughingly tell him he needs to stay away from my runners. I'm kidding...well sort of. Really, I don't won't my runners thinking you have to run yourself into the ground to be a "real runner." I'd rather have smart runners not injured runners.

This is no more true than with many of my marathon training runners. For some it's a challenge getting them to come to the understanding that every run doesn't have to be a hard run. Each run in my training
plans have a purpose. Some are hard and quick to help increase VO2Max (the body's ability to utilize oxygen at max effort). Others are hard but not quite as fast. Their purpose is to build pace and endurance needed to sustain that pace. Others are long and slow. These have the purpose of building mileage and endurance. While still others are even slower and easier but shorter with the purpose of recovery.

We're all guilty at times of not wanting "other runners" seeing us running "slow." In the back of your mind your wondering if they may think you're not as fast as they are, or worse, maybe they're smirking at your pace. I've always liked the saying, "You can't judge a book by it's cover." I think that same philosophy applies to running....."You can't judge a runner by his pace."

Any runner worth his or her salt knows that a short slow recovery run is just as important as that gut wrenching 10 x 800m interval workout.

Giving each run a purpose from the get go, helps release you from the worries of what others will think. You're on a mission, knowing that each purposeful run will ultimately help you reach your goal. Even if you're not in training for a race, giving each run a purpose will help motivate you and keep you from getting injured so when you do want to train for a future race you'll be in shape to do so.

Below are some "Purposes" you can apply to your weekly runs.

The Social Run: It's vitally important to get with your running buddies solely for the purpose of running and catching up with each other as well as then heading for the post-run bagels.

The Long Run: The purpose of the long run is build endurance and increse your cardio fitness for the long haul. This run is usually about 1-minute slower than race pace. If you feel the need for speed, save it for the end or near the end of the run. It's very beneficial for your body to know that you can pull up the pace later in a long run. So increase the pace up to or just past race pace within the last 2 miles of the run. But...make the majority of the run at a conversational pace. You're building mileage.

Easy Run: These runs help you build that weekly mileage and build a strong base. They're not fast nor very long runs. They are run at a conversational pace that's a little faster than your long run pace.

Speed Workouts (Intervals): The purpose of intervals (be it 800s, fartleks, hill repeats, or another workouts) is to increase VO2max and push out your lactate threshold. These runs help build pace. This type of run is run at a non conversational pace.

Speed Workouts (Tempo and Progression Runs): These runs help build pace, but they also help to build endurance to help sustain the increased pace. You'll run hard but not quite as hard as in a shorter interval workout.

Steady-State Runs: The purpose of this run is to help bridge the gap between the tempo run and your easy runs by giving you experience running a little faster than your easy run pace but not as fast as your tempo run pace.

Recovery Runs: This run usually follows the day after a hard speed workout or long run. A recovery run is usually very slow (slower than easy run pace) and usually a fairly short run in distance. The purpose of this run is to help loosen up the body after that hard workout from the prior day.

REST: Yes, you should consider a Rest Day as a running day. It's equally important. You need a couple rest days each week for your body to rebuild.

Running Nowhere Fast? Try These Tips for Increasing your Pace

Seems like if you want to get faster, you'd just pick up your pace. Sounds like a simple solution, but like many things in life, what seems simple often is not. Many runners have come to the studio saying, "I just can't seem to get past a certain pace. I try to pick it up, but nothing happens or worse, I begin to slow down."

To increase pace two things need to happen. 1. Increase VO2Max  2. Build endurance. VO2Max is your body's ability to utilize oxygen at the muscle layer at maximum exertion. Your muscles have a network of tiny blood vessels (capillaries) that carry oxygenated blood to the muscle. If your runs are pretty even and you don't vary your pace too much, your network will be more like sprawling country roads--few and far between. To increase your pace, you need a metropolitan network of highways. Good news is that you can build those new highways of capillaries. How? By doing various types of speed work on a regular basis.

Adding one speed workout to your regular weekly running routine will start the construction process. When you consistently add those workouts, your brain will realize that you're not going to stop this. It wants your body to work as efficiently as possible, so your body will actually begin to increase the network of capillaries in your leg muscles to help meet the new energy production demands. The more capillaries you have in your muscles, the more oxygenated blood will reach the muscle. The more oxygenated blood in the muscle, the more potential for energy production.

As the network of capillaries grows your body will also increase mitochondria (the energy-making power houses of the muscles.) Mitochondria use the oxygen to create energy. So, now with the increased network of capillaries and increased number of energy-making power-houses, your body will be able to meet the energy demands to get you going faster.

It takes commitment, consistency, and hard work to create that metropolitan highway network. It may be tough at first. Expect soreness and fatigue. Anytime you increase the intensity level of your workouts, your body will react. This is called the gain threshold. Your fitness level may even dip for a few weeks. That's when most people give up. They're not seeing results fast enough and they get discouraged. "I feel worse that before I started. Why am I doing this?" But, like I tell my runners, "Trust. Believe. Conquer!" It varies from person to person, but anywhere from 4-6 weeks you'll notice that you're stronger and faster than when you started.

The gain threshold is the reason why it's not a good idea to add new intensity just before a big race. You're body will not have time to acclimate and it may hurt your performance.

The Workouts:
I like having my runners do two types of speed workouts. One type is shorter, but more intense. Intervals are a great example of this. Don't worry, for many interval-based workouts, you don't need a track. The second type is a fast run but incorporated into a longer distance. Progression runs and Tempo runs are great examples.

Below is plan to help you ease into adding speed work into your running routine to help you run faster and longer. This is just a suggested plan. You'll need to increase or decrease running days based on your experience as well as your schedule. If you're having to rearrange the runs to better suit your schedule, remember to never pair two hard runs back-to-back. Always follow the Easy/Hard/Easy rule. The workouts listed on the schedules are described at the bottom of this post.

Easy Run with 3 Fartleks:  "Fartlek" is a Swedish term for "speed play." Take one of your regular weekly 3-6 mile runs and add in 3 bursts of speed. The first week keep the burst of speed at 2-minutes for each fartlek. Remember to space the fartleks out. Do one fartlek in the first third of your run, the one in the second third and then one in the last third. Between fartleks, be sure to slow the pace back down to your original easy pace. During your second week, try increasing the fartlek duration to 3-4 minutes.

Interval Workouts:
Mona Fartleks: Mona Fartleks are a great interval workout that you can do anywhere. You don't need a track. You'll need a stopwatch or sports watch with a timer. For the workout do a 1-mile warm-up run, then run...
15 seconds fast/15 seconds slow/15 seconds fast/15 seconds slow
30 seconds fast/30 seconds slow/30 seconds fast/30 seconds slow
60 seconds fast/60 seconds slow/60 seconds fast/60 seconds slow
90 seconds fast/90 seconds slow/90 seconds fast/90 seconds slow
That's 13 minutes of fast/slow intervals. Take a 2-3 minute walk or easy jog break, then repeat for a second 13-minutes of fast/slow intervals. Follow-up the workout with an easy 1-mile cooldown.
Timed Based Pyramids: This workout is similar to the Mona Fartlek, but for this workout you'll increase the time increments and then come back down. Before the workout, do an easy 1-mile warm-up run. Then for the Timed Pyramid workout run...
30 seconds at high intensity/1-min at low intensity
45 seconds at high intensity/1-min at low intensity
60 seconds at high intensity/1-min at low intensity
90 seconds at high intensity/1-min at low intensity
60 seconds at high intensity/1-min at low intensity
45 seconds at high intensity/1-min at low intensity
30 seconds at high intensity/1-min at low intensity
Walk or easy jog  for 2-3 mins and then repeat.
Follow-up the workout with an easy 1-mile cooldown run.

90s/60s: Do a 1-mile warm-up run. Then run hard 90 seconds /Run Easy 60 seconds. Repeat 5 times. Then walk or do and easy jog 2 mins then repeat the 90/60 workout again. Follow-up the workout with an easy 1-mile cooldown run.

Progression and Tempo Workouts:

Progression Run: "Thirds," involves doing the first third of the run very slow and working into an easy pace, the next third  at your regular "in-your-groove" pace, and the final third increases until you're  finish the last 3rd around your 10K race pace—roughly 80 to 90 percent of maximum heart rate. Increases in pace are not "step-wise" but gradual. Basically start really slow. Slower than you normally run and gradually increase pace until the end of the last 3rd, you're coming in pretty fast.
Tempo Run: Begin with a 1-mile warm-up run and end with a 1-mile cool-down. The miles in between are run at a pace about 30 secs slower than your 10K race pace.

Tempo Interval Run: Begin with a 1-mile warm-up run and end with a 1-mile cool-down. For the miles in between, alternate running 5 mins at a pace that's about 30-sec slower than your 5K race pace and 5-mins at an easy pace. Cycle through as many of these fast/slow intervals until you reach your cool-down mile.

Keep in mind that during the fast portion of the runs, you should be reaching a pace that's non-converstional. In other words, it should be hard to talk in more than one- or two-word sentences. Be careful not to go so fast that you can't catch your breath or that you can't maintain the interval pace. Initially start conservative with your increased paces and then as you begin to acclimate, start to up the pace. 

Following this plan for 5 weeks will help you see results in achieving a faster pace and pretty much get you through that gain threshold. Keep at it and you'll continue to see even more progress. This is a great primer for a 5K or 10K race. Start about 12 weeks in advance of the race. If you're not planning on racing any time soon, after the first 5 or six weeks, you can keep just one speed workout or tempo/progression run in your weekly routine until you're ready to kick it up a notch for a race.

TRUST. BELIEVE. CONQUER!

As a coach and personal trainer, there's nothing more rewarding than to see someone progress and realize their potential and that the only boundaries there are, are the ones we set for ourselves. The RunnerDude's Fitness motto is Trust. Believe. Conquer.  TRUST is often the hardest part. Trusting yourself that you'll commit and stick with it. Trusting your trainer that he/she has your best interest at heart. BELIEVE is equally difficult. Believing that you can do things and achieve goals that before seemed so unattainable and out of reach is hard. CONQUER sometimes seems the most unattainable. How can you conquer a goal when just getting to a workout is overwhelming? 

The good news is that it can be done. You can Trust in your training. You can Believe in yourself. You can Conquer that goal, no matter how unrealistic it may seem now.

The biggest key to success is having realistic goals. Frequently I have people come to me who want to run a marathon. My first question is, "When is the marathon?" My next question is, "Are you currently running and if so how far?" Often the response is "The race is in 3-4 months." and  "I'm not running now." or "I'm running about 10 miles a week." While I don't want to burst the individual's bubble, I also, know this is an unrealistic goal. Yes, there probably is someone in the world who has gone from the couch to a marathon in 3 months, but my goal isn't to just get you across the finish line barely alive. My goal is to get you across that finish line healthy, alive, and motivated to continue for more. So, my response to these individuals is, "It's too soon for a marathon, but how about we work on a base-building plan for a few months. Once you're able to maintain a total weekly mileage of about 20-25 miles per week for at least a month, then we can look at marathon training." 

Sometimes we're our own worst enemy. Running a marathon is not an unrealistic goal. Even if you're extremely obese and have never run in your life. Often the culprit is the time frame. We are a society of "now!" We want everything right now. So, often we'll pick a challenging goal and then put an unrealistic time frame in which to complete it. This is a recipe for failure. I see if over and over. However, if you take that same challenging goal and break it down into a realistic time frame with multiple short-term goals or bench marks along the way, then all the sudden your realize, "hey maybe I can do this."  

My son, Duncan, is the perfect example. Overweight, on his own, he decided

to focus on a healthier lifestyle. He decided to stop eating fried foods. Pretty quickly he noticed some weight loss. So, then he started making more diet modifications. More weight came off. At the same time, he started working out at home. He noticed how working out increased his weight loss. So, he joined my beginning running group. He lost more weight. He started adding more workouts to the week. Before long, working out, eating right, and living healthy was a lifestyle not a burden. He's lost about 110lbs in a little over a year. His mind set has changed from, "I can't do that." to "What can't I do?" He's run 5Ks and a half-marathon and is in training for his second half-marathon with his eye on training for a spring full marathon. Incremental goals. Achievable goals. Goals he has and will continue to obtain. 


Another client, Kim, has been such a joy to watch blossom as a budding athlete. Kim was in one of my beginning running groups a year or so ago. She did well, but then I didn't see much of her afterward. Then when I started my RUNegades running group (a year-round group the meets weekly for a full-body workout, a group run, and a group speed workout), Kim and some fellow runners from her previous running group joined. I think she was running about 3 miles at the time. Within the first six months, Kim extended that run distance to 5+ miles. She became fitter with the weekly workouts, not only physically, but also mentally. The Trust and Believe were taking root. Earlier this summer, my full and half marathon training groups kicked in. Hesitantly, Kim approached me about whether or not she was ready to do a half. That was a huge self-confidence step. Making that goal and acting on it. Kim signed up and just this past Saturday, she did her first 9-mile long run and did an awesome job.

Last night after the RUNegades group workout, she told me that when she signed up for the race she was literally sick on her stomach from fear over what she had done. But, then she thought about how far she's come and all that she's accomplished. Yesterday it hit her that she now thinks of herself as being able to do anything. She sees herself as a runner not just someone who runs. It's like all the sudden Trust. Believe. Conquer has become a reality. Kim gets the Gibson Daily Running Quote and the one she received yesterday so eloquently said what she was feeling.

"It takes guts just to step out the door for a run. Let alone take on a half-marathon. This is what makes the running community so remarkable. For in that shared belief in pushing limits and venturing into murky waters of a previously undoable race distance, there comes to exist a community of people buoyed constantly by hope and a sort of learned fearlessness. The weak grow strong. The strong carry on.

I don't know if there's a proper way to define toughness in a runner, but I do know that there comes a sudden moment when the mindset shifts. The impossible become doable, or at least attemptable. The long run goes from two miles to four to ten to fifteen, until it becomes routine at some point deep in an intense training cycle to knock off a couple hours without giving it a thought."

--Martin Dugard, Running Coach  & NY Best-Selling Author.

Kim has had that moment. Her mindset has shifted. The impossible is now the doable. She's now looking past her approaching half-marathon to a full marathon. Can she do it? Hell yeah!

Hot and Humid? Adjust Your Expectations!

Hot is bad. Humid is bad. But, Hot and humid is just plain nasty. Ever been

on a run and it feels more like you're swimming than running? More than likely that's because the humidity is very high. High temperatures and high humidity is a rough combination on a runner.

Your body is an amazing machine. It has its own intricate cooling system. It's called sweat. The human body is all about maintaining balance. That's never more evident than with body's desire to keep a consistent internal body temperature. When it's hot outside and your internal body temp starts to rise from the heat and exertion, your body will begin to perspire. Perspiration is your body's method of cooling itself. When the sweat rises to the surface of your skin it evaporates. The evaporation of the sweat is what cools the body down. On a hot day, the body's cooling system works well. You run. You sweat. The sweat evaporates. Your body stays in balance.

If it's hot and humid, the body will produce the sweat, but because there's so much moisture in the air, evaporation happens much more slowly. That's why on a hot, humid day you appear to sweat more. You're actually not sweating more, but it appears so because the sweat has no where to go. It collects on your skin, your shirt, shorts, and if you're like me....down into your shoes (which at times will be so waterlogged, that they squish with each step).

Hydration is key no matter the conditions, but in hot/humid weather, the excessive fluid loss can really take a toll on your performance (not to mention your health). Some research shows that losing 2% of your body weight (through sweat) in your run can lead to a 4-6% decline in performance.

Heart rate also increases with increased heat/humidity. So your perceived effort is going to be greater when it's hot and humid. On top of this, all this sweating decreases your blood volume. That's because your body, in its effort to keep that balance, will divert more blood to the skin in an effort to keep it cool. That means less blood returns to the heart. That in turn means less oxygen-rich blood leaving the heart to fuel the muscles for your running. So, now your heart and lungs are working even harder to compensate trying to help you maintain your same pace as on a milder day.

A little trick that can help promote better evaporation of the perspiration is to pour some cool water over your head, neck and arms. The coolness will help promote better evaporation. It's not a cure-all, but it definitely helps. (Be sure to drink some of that cool water too!)

Sounds like maybe you shouldn't run in the heat and humidity, huh? Well, not so fast. Remember I said your body is an amazing machine? Training in the heat/humidity will provide some adaptation, but consistency is the key. But given that, training in the heat will only take you so far. Even with some acclimation, a lot of demand is put on the body in excessive heat/humidity.

So, this is where the attitude check comes into play. When it's excessively hot and humid, you have to adjust your expectations. If you're in training for a marathon and you have a speed workout such as 800 intervals, a tempo run, or a progression run, it's okay if you come in under your targeted training pace for that run. 

Heat is an intensity, just like running a hill. If your normal tempo run is on a flat route and you change it one day to an extremely hilly route, you probably would end up with a slower overall time for that workout. But, you'd say, "Well, that was a hilly route." That same logic should be applied to a run on a hot/humid day. On hot/humid days pay more attention to perceived effort not pace. As long as you feel you put forth the same intensity on a hot/humid day as a cooler day, don't worry about what the clock says. You're still getting the same benefit training-wise.

Keeping all this in mind, there are days when the heat index is so severe that it may warrant skipping the run or dramatically altering your goal. In a Runner's World article, two-time Olympian Alan Culpepper presents a helpful guide for approaching your runs in various conditions. Culpepper says when checking the weather stats, look for the dew point instead of humidity. Dew point is the temperature at which water condenses. When the dew point is close to the air temp the more saturated the air is. This makes it harder for the sweat to evaporate off the skin for the desired cooling effect. So, dew point is a better tool in predicting how your performance is going to be affected.

The Importance of Base-Building for Marathon Training

Growing up I remember my mom working hard cleaning the house before the housekeeper came to clean the house. Yep, she cleaned before the housekeeper came to clean. She didn't want anyone to come into a dirty house. I can understand the logic, but it kind of defeated the purpose of the housekeeper. Well, it goes without saying, we didn't keep housekeepers very long. We laugh about it now when we get together as a family and reminisce.

Many runners have a similar syndrome. I call it "Cart-Before-the-Horse-itis." I've worked with a few who have experienced the syndrome. They'll complain about this pain or that. This injury or that. I'm thinking to myself..."your marathon training doesn't kick in until 2 or 3 months down the road. What are you doing to feel like this?" 

With a little probing, I discover that they're doing self-prescribed hard runs (speed work and long runs). When I probe a little deeper, I discover that they're doing this in order to see what they're capable of doing before their training officially kicks in. It's a confidence thing. They want to know they can handle the workouts before they do the workouts. 

Okay, I can understand that, but the problems is that without a proper base and without a proper progression of increased intensity over the period of the "real" training plan, these runners up their chance of injury exponentially not to mention the head-games that can occur this early in the game. 

Between major endurance races, like a spring and a fall marathon, runners shouldn't be doing intense speed work like intervals, hill repeats and tempo runs. Nor should they be doing extremely long runs or logging high mileage weeks before official training begins.

Running is not unlike other sports that have periodization or "seasons." Like football, soccer, basketball, or hockey, there's a pre-season, in-season, post-season, and off-season to running. 

If you recently ran or are about to run a spring marathon and you plan to run a fall marathon, then it's best to think of yourself in "Off-Season" or "Recovery" for about 4 weeks after that spring race. Take the first week completely off. During weeks 2, 3, and 4 you can begin doing some light running but nothing intense (pace or distance). This will give your body time to truly heal and rebuild from your spring race.

After the fourth week, you can move into your "Pre-Season" or "Base-Building" phase and start building back your weekly mileage base, but gradually. This will help you condition your body to being back on the road or the trail. During the "Pre-Season" time, work your total weekly mileage back up to 20-25 miles for at least a month prior to the start of your official training. 

To read the rest of the article go to Active.com

Boost Your Immune System During Race Training

How many times have you been training hard for a race only to get a cold or the "bug" the last few weeks before the race. There's often a fine line between building up your body and breaking it down. If you're not careful, as your workouts get tougher, your immune system can get weaker making you more susceptible to colds and viruses. 

So what's a runner to do? Well, first of all use the 90% rule that I use with my runners. Save the 100% max effort for race day. Shoot more for 90% on your weekly speed workouts. Always finish strong, but with the feeling, "That was great, but I could have gone even harder." 

This will do several things. First, it will drastically decrease your chance of injury before race day. Second, it will help prevent you from peaking too soon. And last, but not least, it won't tax your immune system as much, keeping it strong and hopefully "bug-free."

Getting your fall flu shot is also a great idea!

In addition to the tips above, your diet can play a big part in maintaining and even boosting your immune system. Listed below are some super foods that help do just that. Adding these foods to your regular diet is ideal, particularly when training and after your race when your immune system may be compromised.

Immune Boosting Foods:

• Sweet Potatoes (the sweet potato should be known as "SuperSpud." One sweet potato has more than twice your daily value of Vitamin A, which is an immune booster; sweet potatoes are also lower on the glycemic index than regular potatoes and they're full of fiber and minerals)
• Butternut Squash (this super veggie is the King of Vitamin A; contains 22,868 IUs of Vitamin A per cup!
• Okra (one of the few foods that naturally contains glutathione which is an antioxidant needed to support the immune system; okra is also high in fiber even more so that whole grain bread or cereal; okra is also high in protein for a veggie)
• Pumpkin (high in Vitamin A (more than 12,000 IUs) and also packed with potassium; one cup of cooked pumpkin contain 33% more potassium than a medium banana)
• Kale (loaded with Vitamins A and C)
• Watercress (1 cup provides 1,500 IUs of Vitamin A and 14mg of Vitamin C; interesting fact: Kale contains 4 times the calcium of same number of calories of 2% milk) 
• Carrots (cooking carrots releases carotenoids which makes it easier for your body to absorb them as vitamin A)
• Broccoli (contains Vitamins A and C)
• Bell Peppers (rich in Vitamins A and C, and potassium)
• Summer Squash (doesn't have the mega-star status of its cousin the butternut squash, but summer squash does contain Vitamin A and a ton of potassium [a runner's best friend]; 1 cup contain 3 times the potassium found in the typical potassium supplement)
• Mushrooms (Shiitake, maitake and reishi pack the biggest immunity-building punch)
• Onions (contains quercetin which supports the immune system; onions also promote bone health)
• Cantaloupe (rich in Vitamin A, C, and potassium)
• Kiwifruit (contains almost twice the amount of Vitamin C as an orange)
• Avocado (contains Vitamin A)
• Prunes (great source of Vitamins A, C, and potassium; prunes have more antioxidants than any other fruit)
• Pistachio Nuts (great potassium-to-sodium ratio which helps stabilize blood pressure and maintain water balance [i.e., good for maintaining good hydration in runners]; also contains Vitamin E, a big immune booster)
• Almonds (rich in calcium and Vitamin E; also promotes heart and brain health; great pre-workout snack; good choice for diabetics since it contains hardly any carbohydrates)
• Garlic (in addition to keeping Vampires away, garlic neutralizes dozens of bacteria, viruses, and fungi)
• Oregano (highest antioxidant activity of the herbs; also high in potassium, Vitamin A and calcium)
• Green Tea (high in immune boosting antioxidants)
• Whey Protein (in addition to the protein benefits, whey protein is highly stimulating to the immune system. It seems to be the best method for obtaining the building blocks of glutathione, probably the most valuable antioxidant in the body)
• Sunflower and Safflower Oil (high in Vitamin E)
• Yogurt (probiotics [lactobacillus] found in yogurt support and improve  immunity; probiotics like bulgaricus also found in yogurt help increase "natural killer" cells,  which also keep the immune system strong. Be sure to look the National Yogurt Association's LAC seal on the yogurt you buy. Yogurt with that seal contain "Live and Active Cultures" which are the immune supporting probiotics you want.)
• A Variety of Fish (i.e., herring, trout, kipper, mackerel, salmon, sardines, tuna; these fish contain Vitamin D; Scientist have discovered that Vitamin D plays an important part in activating immune defences. Lack of Vitamin D can hinder the "killer cells" in fighting off serious infections in the body. Vitamin D can also be obtained through daily limited sun exposure and through a Vitamin D3 supplement)
• Chicken Soup (Grandma was right! The amino acid cysteine, released from chicken when cooking, helps block inflammatory white cells; cold symptoms are a response to the accumulation of these cells in the bronchial tubes)

Try this Immune Supporting Smoothie. It makes a great pre-run fueling snack!

RunnerDude's "SuperSpud" Smoothie 

Ingredients:

• 1 1/2 cups sweet potatoes, baked and peeled (canned works too)
• 1/2 cup Kellogg's Low-fat Granola (without raisins)
• 1 cup lowfat or skim milk (almond or soy milk works too)
• 1 cup ice

Directions:

1. Put the sweet potatoes, low-fat granola, milk and half the ice in a blender and  blend until thoroughly combined.
2. Add the remaining ice until desired thickness is achieved.

Makes: 2 cups

Hill Workouts--Learn to Love 'Em!

Hills. You either love 'em or hate 'em. Most hate 'em. I tend to be in the minority and actually look forward to the hills in a run. Granted a flat course is great for a PR, but my body actually tends to fatigue quicker on a flat course. I think I need those hills to activate different muscle groups while giving the "flat-road-running muscles" a break. Sometimes a well positioned hill is just what I need to pull out of a running funk. Of course, you need to be conditioned to those hills, so when they appear they'll be a help and not a hindrance. I think it's many runners' avoidance of hills that make them dislike them so when the come upon one. Their bodies aren't ready for the physical demands of running a hill.

There are a variety of hill workouts that are great to sprinkle into your training mix. Actually, even if you're not in training for a race, adding some hills to your regular routine can really do wonders to your endurance and pace. It can also jack up your metabolism and help you avoid that extra weight gain that often comes with constant low-intensity mileage. Running hills involves all the leg muscles--calves, glutes, hamstrings and quads. When running the hill, you repeatedly fire all these muscles with basically no rest until the walk back down the hill. This builds speed and muscular endurance. It also involves activating some muscle memory so during a race when you come upon that sudden hill, your muscles won't be shocked that you're asking them to run up the hill at full force.

Google "hill workout" and you'll get a zillion different versions. I have three that I like to use with my runners--short hill repeats, intermediate hill repeats and long hill staggered intervals.

Short Hill Repeats:
Find a hill that has a 5-10% grade that's about 100m. (Not sure how long that is? It's a hill that takes about 30-45secs to run.)  Before the workout, do a 1/2-mile to 1-mile easy warm-up run to get your heart rate up and warm-up your muscles. (Never hop out of the car and charge a hill. That's a hammie pull just waiting to happen.) After the warm-up, position yourself at the bottom of the hill. Run to the top as fast as you can. Think 5K-race pace. You'll be running in or close to an anaerobic state instead of an aerobic state, so you're lungs may feel like they're burning and your breathing will be pretty rapid. Try not to let your breathing rate get out of control. Even though you'll "feel the burn" your breathing should consist of good deep inhales and exhales. Once at the top of the hill, turn and walk back down. This is your recovery period. Once at the bottom of the hill, turn and charge back up. A 4 x 100 workout would mean you're doing four 100m uphill repeats (doesn't count the walks back down). I recommend starting with the 4 x 100 and work your way up to a 10 x 100.

Intermediate Hill Repeats: 
This workout is basically the same as the short hill workout but it's done on a longer hill. Not a steeper hill, but one that has about a 6% grade and will take you about 90 secs to run (about 200m). Begin with the warm-up described in the short hill workout. After the warm-up, position yourself at the bottom of the hill. Your pace will be fast, but not quite as fast as the short hill repeat workout. Think 10K-race pace. Once at the top of the hill, turn and walk back down. This is your recovery period. Once at the bottom of the hill, turn and charge back up. Don't forget to use a good strong arm swing as you run up the hill. Arms bent at 90 degrees, swinging beside not in front of the body. A 4 x 200 workout would mean you're doing four 200m uphill repeats (doesn't count the walks back down). I recommend starting with the 4 x 200 and work your way up to a 10 x 200.

Long Hill Staggered Intervals:
This is a tough but awesome workout. Find a long steady hill that's about a 1/2-mile long. The grade can be about 5-7%. Before the workout, do the warm-up described in the short hill workout. After the warm-up, position yourself at the bottom of the hill. Your pace will be fast, but not quite as fast at the short hill repeat workout. Think 10K-race pace. Run up the hill for 30 seconds, then turn and walk back down the hill for 30 seconds. Because you're walking, you won't make it back down to where you started. After the 30-sec recovery-walk down the hill, turn and run fast back up the hill for 30 seconds. Repeat this staggered interval process until you reach the top of the hill. For the first workout, one trip to the top of the hill will be fine. Eventually work up to 2 or 3 total hill climbs.

One hill workout a week is plenty, especially if you're doing other quality workouts such as a tempo run or long run. Hill workouts are pretty low impact, especially as compared to downhill running. However, people still often get injured doing hill repeats. Usually this comes from having weak hamstrings or glutes. It's a great idea to do some leg conditioning exercises to build some leg strength before adding hill workouts to your plan. Squats, hamstring leg lifts, lateral lunges, and step-ups are great exercises for building posterior leg strength.

4 Tempo Run Workouts to Tune Up Your Training

Are you running several times a week, but don’t seem to be getting anywhere? Slowing down? Endurance waning?  

Your body eventually acclimates to a particular pace and/or distance. So overtime, you won’t get what you used to out of that regular 5-miler every other day. Stagnation sets in. So what’s a runner to do?

Easy! Spice it up with a tempo run. A tempo run is basically a fast run, but just trying to run fast from start to finish usually isn’t very effective. Like most things, a little structure to these “faster runs” will provide you with the results you’re looking for.

Every run doesn’t need to be a tempo run. That will only increase your chance of overtraining and injury. It’s hard to believe, but just adding one tempo run to your weekly routine will quickly begin to increase your speed and endurance.

How does it work? Tempo runs help push out your lactate threshold (that burn you feel in your legs when you run fast). Tempo workouts teach your body to more quickly clear out the lactate buildup delaying or preventing that fatigue-causing burn. Tempo runs also help increase your VO2Max (your body's ability to take in oxygen and use it to make energy in the muscle). Continued use of tempo runs actually signals your body to make more capillaries in the muscle. More capillaries means more oxygenated blood getting to the muscle.

The distance of tempo runs can vary, but 4-8 miles is a good range. If you’re new to tempos, start with a shorter distance and work your way up.

[Click here] to read the rest of my article at Active.com and learn about the specifics of each of the four tempo workouts. 

Training Adaptation: Be Patient and Give It Some Time

Yesterday, I was with my family in the good ole minivan as I pulled into the drive-up ATM at the bank. I needed to deposit a check and withdraw some cash. Sounds simple, huh? I'm in the middle of the transaction when I hear this voice yelling something. It continued and then I realized it was directed at me. I glanced down into the side mirror and was startled to find a red-faced irate woman's reflection staring back at me. She was waving her arms and yelling, "You're not supposed to take that long at the ATM machine!!"

Well, as you all know, when you're at the ATM, you're kind of at the mercy of the machine. This one happens to be rather slow. I had everything ready, before I pulled up to the machine. I wasn't wasting time filling out deposit slips or counting money. I was going as fast as the teller prompts would let me go. Yet this lady was convinced I should be moving faster.

A news article that I had read a few years ago popped into my head which gave me cause to worry. The article was about a man who was shot while sitting in his car in a fast food drive-thru. Who shot him? The person in the car behind him. Why? Because he wasn't moving fast enough. So, as soon as the machine spit out my money, I gave my wife and the three kids whiplash as I burned rubber out of the parking lot.

Sometimes newcomers to fitness and running can be a bit like that red-faced irate woman in the car behind be at the ATM. They think things should be happening faster and get mad when they're not. I guess a lot can be blamed on this fast-paced, give-it-to-me-now, immediate satisfaction world we live in. I love watching Biggest Loser, but I think it's played a part too. While the show has definitely motivated thousands to start getting fit, I can't help but wonder how many begin on their own personal Biggest Loser journey only to get discouraged because they don't see the same results as the contestants on campus. They forget the fact that these people are working out 24-7, seven days a week, in a state-of-the-art facility for 4 months or more.

There's actually some science behind why many don't see the results they want to see as quickly as they want to see them. It's called training adaptation and it takes time. Whether you're beginning a new running or resistance training program, you enter it with a certain level of fitness. Then when you begin the new exercise, your muscles become taxed/stressed because you're asking more of them. When you work out you actually cause tiny tears in the muscle tissue. Then afterward your body quickly begins to repair those tiny tears and it's this process that builds stronger muscle.  Problem is this takes time.

Remember that beginning level of fitness? Well, when you add new exercise to your program, your body's fitness level will actually decline.

This dip is called the gain threshold. Hold on, there's good news. If you keep at it (giving yourself enough rest in between workouts), you'll eventually pull out of that threshold and end up with a higher level of fitness than when you started. But you have to be careful. If you workout too hard and don't give yourself enough rest in between workouts, then you'll stay in the bottom of that threshold and end up weaker than when you started. This is referred to as over-training. Rest is equally important in training as the actual workout.

Over-training isn't usually the problem with new runners. Instead, new runners will often give up before they see that the gains in muscular and aerobic endurance as they pull out of that threshold. Running with others, such as in a beginning running group, can really help increase a runner's sticktoitness. The support of others can do wonders in helping you hang in there and make it through that first month as your body acclimates.

Also, if you're a seasoned runner, keep in mind that this exercise adaptation applies to you too. Beginning a new resistance training program in the middle of your marathon training, isn't a wise thing to do. You're thinking that you'll become stronger, but keep in mind that your fitness level and your running fitness will dip while you acclimate to the new demands you're putting on your body. Better to begin that new resistance training program in the off season before you begin your race training. 

So, if you're a new runner and struggling, think about that red-faced, irate lady behind me in the ATM line and chuckle. Know that taking your time will get you where you need to go and you'll get there injury-free (try to avoid that whiplash thingie, though).