PART 2

Build Your Running Body—Components and Workouts

The first thing you need to understand about your running body is that everything is connected to everything else.

Muscles are connected to bones by tendons. Your lungs are connected to your cells by your bloodstream. Your brain is connected to your hamstrings, calves, and Achilles tendons by your nervous system. And fascia literally wraps almost every inch of your body in one continuous weave.

No part of your running body is an island.

Instead, your body is the ultimate team. And your team’s players are your running “components”: your muscles, connective tissue, cardiovascular system, powerhouses (mitochondria), pH control, nervous system, energy system, hormones, and brain. Each of these components contributes to every stride you take. And to run your best, you’ll need to train each to its maximum potential. Unfortunately, there isn’t a single workout (e.g., a long run) that benefits all of your components equally. Just as you wouldn’t train an NFL lineman the same way you’d train a quarterback, you’ll have to target each of your components with training specific to its role in your running.

Naturally, there will be overlap with workouts. Your goal isn’t to completely isolate each component from every other. It’s to train each component to 100 percent of its potential, then to integrate it into the working whole that is your running body in motion.

You’ll note that the chapters of Part Two are further broken down into the physiological parts that make up each component. For instance, running muscles will be broken down into slow-twitch, intermediate fast-twitch, and fast-twitch muscle fibers (cells). You’ll learn a little about the physiology of each part, including its function in your running. This will be followed by a “Training Recommendation” section that suggests specific workouts for targeting that physiological part—all the exercises, stretches, drills, etc. featured in these training recommendation sections will then appear in the photo instruction for that chapter (unless they’ve already appeared in another chapter, in which case you’ll be directed to the appropriate page number).

TRAINING DISCUSSION

Guidelines for 5K effort and pace

Many times in the coming chapters, you’ll be asked to train at 5K pace or to choose a workout effort level (e.g., your easy-distance-run pace) based on that 5K pace. “5K pace” refers to your most recent 5K race time. That’s because a recent 5K race time is a very good indication of your current fitness. You can then use that time as a starting point for determining the pace for most of your running workouts. Your 5K race time can’t come from your distance-running past. And it can’t be a goal pace that you haven’t run. If you don’t have a recent 5K time, never fear. There are some simple strategies (not requiring a 5K time) for picking your pace.

For distance runs, ignore the suggested pace-per-mile recommendations and train at a “conversational pace”—a pace at which you can carry on a conversation, ensuring you’re getting enough oxygen to keep your effort aerobic (manageable).

For repetition/interval workouts, use two guidelines:

  1. “Guesstimate” an effort level that is equivalent to the proposed pace. Whether you’re targeting 5K, mile, or some other race pace, pick an effort that you estimate is correct, then ask yourself during the rep, “If this were an actual race and not a rep, could I maintain this effort for the full distance?” If the answer is yes, maintain the pace. If no, slow down.
  2. Use the rule of repetitions: When running repetitions, always finish the workout knowing you could have run one or possibly two more reps if required. You’ll keep improving as long as you don’t overdo it; running too hard (i.e., to exhaustion) is counterproductive.

If you stick to these sensible guidelines, you’ll soon find yourself fit enough to race a 5K and, thereafter, to utilize the pace tables.

For sample training schedules incorporating workouts for all of your components, turn to Chapter 15.