Running is mult-dimensional and so often our runs are never the same scenario again, this can prove to be quite difficult at times and finding a way to succeed can be quite exhausting and deflating at times.
The plans I produce are generic and are not tailored to you individually so you need to work them into your life, the basic principles remain the same, for example what a good base mileage should be before you start a training plan for a specific race and what the minimum mileage should be. These guidelines are there to help you stay injury free and help you succeed.
We all have a training age, and this refers to the number of years since you began formal structured training in running. So some of you may be extremely young in training years even though your chronological age is quite high. But don’t worry, years of training in other sports can also be relevant here, e.g. the aerobic development gained from time training for swimming.
It is assumed performance improves with training age. If you enter running in more advanced years so often we have to re-visit some training components before moving onto more advanced training plans, hence me always saying slow down, you have to master the foundations to ensure longevity, health and overall improvement in your performance, you have to slow down sometimes to get quicker.
There are five basic components of fitness
Endurance So building up a good solid base of mileage, like the base building blocks of a house, solid foundations
Speed The basic principles involved in developing speed so that you can improve your overall quickness and agility. There are a number of different types of speed development programs for example whether you want to improve your parkrun time or your marathon time, one speed programme does not fit all.
Strength Strength training is important both physically and psychologically. Exercises typically using bodyweight or very light resistance such as push-ups, pull ups, walking lunges etc. help you become more powerful in your running.
Flexibility Flexibility is the ability to perform joint actions through a wide range of motion. Injuries can occur when a limb or muscle is forced beyond its normal limits. Flexibility training may not reduce the risk of injury by gradually increasing a joint’s range of motion but may help to express power through the optimal range of motion.
Coordination Coordination is the ability to carry out complicated movements such as those involving more than one sequence or body part at the same time. Encouraging good running techniques helps coordinate the body to work in symmetry, if 50% of your body is trying to stabilize itself it isn’t putting 100% energy into where it should be going.
Life gets in the way sometimes and just trying to fit one run in a week is a challenge, but the RV sessions are very much geared up to address all of the above components and if you can fit in a Pilates or Yoga session you will certainly see the benefits.