16 Random Running Thoughts
Trail running is a hack for better road running, but road running won’t make you better on trails.
Run and hike more hills for strong running legs, and run downhills for strong tendons, speed training, and technique work.
Also, squat for strong running legs. (But maybe not during running ‘season’)
Running isn’t boring. You’re doing it wrong if you think so.
Learn to run without music. See above.
Start hydrating 3 days before a big event or race.
Cut your run a mile short and do a cool down walk. It will leave you with less time, but a good cool down will leave you feeling less stiff in the hours/day after your run.
Running/endurance is about the accumulation of volume over time, be consistent!
Why Zone 2 running is important in one sentence: It trains your body’s capacity to metabolize waste at a faster rate than it is being created.
Not sure where to start with zone 2 - Try the Maffetone Method, 180-age. If it will be hard for you to keep your heart rate that low, it’s exactly the point.
Find a breathing rhythm. Every 4th step, or every 5th step, or 6th, exhale. Spend the rest of those steps taking a steady inhale. Here’s an example; left foot-1-inhale, right foot-2-inhale, left foot-3-inhale-right foot-4-sharp exhale. The exact rhythm depends on how you’re feeling, the terrain etc, but if you can make it a point to notice how you’re breathing on every run it’ll be a huge asset.
If you’re thinking about new shoes, do it. If something feels off, or they’re slippery, or not a springy as they used to be, try another pair and see what happens.
Eating a little something on a 60-90 minute run, although I used to think I didn’t “deserve it,” for such a short effort has been a complete game changer for me, and I’m far less likely to crash after a hard effort like that. To clarify a little something: liquid calories - carb/salt mix, Clif Bloks or an awesome sauce gel, which I’m looking for replacement recommendations.
Scraping my calves and quads = amazing recovery.
10-15 minutes of lifting is a great warm up for running. This is how I’ve gotten some lifting in over the past 7 weeks.
Leave your phone behind. Running is one of the few things I can do and put my phone down for an hour, it’s refreshing.
Justin Miner
@justinminergain
