3 Things Runners Don’t Want to Hear
By Coach Henness of ThoroughlyThriving.com
As a run coach, there are many things I enjoy, like celebrating my athletes’ successes. Equally important, though, are the harder conversations — the things runners hate to hear they don’t always want to hear. These honest things runners hate to hear are exactly what helps them stay healthy, train smarter, and finally hit their goals.
Thing #1 Runners Hate to Hear: Run Slower
Running fast is the dream. So, when I give runners their paces for long or easy runs, they often complain about how slow it is and struggle not to go faster. There are times to run fast, but the majority of miles for endurance runners should be an easy pace, around 5 to 6 on the 1 to 10 effort scale.
Why? The fastest pace you can maintain is determined by how good your body is at creating energy aerobically (with oxygen). Running a high volume of slow miles makes your body better at that, whereas running fewer miles at top speed will not. If you want to learn more about how your body adapts to endurance training, look up acidosis or lactate threshold training.
Thing #2 Runners Hate to Hear: Recover Better
We focus much time and energy on running and comparatively little on recovery. I’ve found I have to work a lot harder to get my runners to practice a consistent post-race routine than a pre-race routine.
It’s a common misconception that we get stronger and faster when we work out. We actually get weaker during the workout. We use up our body’s resources and tear muscle fibers. It’s during the recovery that our body rebuilds itself stronger than before. That’s why I tell my athletes to think about what they will eat and when they will eat after a run, ask about their sleep patterns, and make them do the boring work of stretching and rolling. To run better, they have to recover better — that is one of the most important things runners hate to hear at every level.
Thing #3 Runners Hate to Hear: Fix Your Form
Many runners say they want to improve their form, but few want to do the work it takes. Running drills, practicing arm swing and knee drive feel rudimentary. Then there is core strength — have you seen the slumped torsos at the end of a marathon? If good form were easy, everyone would have it.
Good form helps you get faster and prevent injury. Think about this: each time your foot lands while running, your body absorbs an impact force equal to 2.5 times your body weight. Multiply that by 1,600 steps (about how many it takes to run one mile in 9 minutes). Imagine the cumulative force if your body is not aligned or stabilized properly.
That brings me to this next bonus tip.
The Worst Thing You Can Say to a Runner
…“You’re injured.” Run-stopping injuries are largely preventable, yet 50% of runners get injured once a year and 25% are dealing with injuries at any given time. This is why I tell runners the running tips they don’t want to hear — so they don’t end up sidelined.
The One Thing Runners Love to Hear
…“Get a massage!” You mean, lie still while someone fixes my muscle knots for me? Yes, please. Massage is great for aiding recovery from intense training sessions. However, we can’t all afford to hire a professional. That’s why I recommend my clients learn self-myofascial release with a muscle roller. It’s one of the easiest things runners hate to hear to actually follow — you keep your muscles happy without breaking the bank or waiting for an appointment.
