Habits of a Running Pro
Though we may not run the paces of a professional runner, we still have an opportunity to become a professional with the habits we create as runners. Preparation, execution, and repetition are baseline traits it takes to become a better runner, regardless of whether you’re earning a check. As I have continued my own personal journey in running, I’ve been able to find habits that have led the way for me to reach my goals. Let’s keep these goals simple so they’re easy to understand and execute.
Starting Where You Are: Ben Rosario is a main contributor to the UESCA certification I received to begin my coaching journey. He’s a world-renowned coach that bases in Northern Arizona with the NAZ Elite team. He writes in his book Run Like a Pro that a huge, if not the largest mistake that a runner can make is not starting at a level that they currently find themselves in. We live and run in an awesome world where Strava shows us how we stack up against friends and elite athletes, and naturally we believe we have that same level of greatness within us. Of course, we can develop greatness regardless of where we are in our running journey. But what’s most important is to know where you currently stand as a runner, and use THAT as your starting point. Yes, I was lapped in the mile in middle school. That did not mean it was impossible to train hard and reach potentially I couldn’t yet see, but I needed to understand where I was in running before I could find progress and continue to build.
Care For Your Body: I enjoy running so much, especially when I can surround myself every day with someone new to train with. With all that fun training stacking up week to week, I neglect the little details that prepare me for a next session. We hear all the time that emphasis on a good night’s sleep is so important. But what else can I do to recover and give myself the best chance to run hard the next day? My favorite things to mix into my weekly routine are a lacrosse ball, an electrolyte powder, and a yoga mat. Each morning and evening I like to grab a lacrosse ball from the freezer and roll my feet out. This warms up the fascia lining the bottom of my foot and prepares me for the day ahead, or my long awaited slumber. It takes 5 seconds per foot. Next is something salty I can put in my water. I prefer LMNT because it tastes good, it’s loaded with the good stuff, and it’s sugar-free. I notice that especially after a harder workout, sipping on electrolytes helps my body repair and refuel way better than bottles of water. Plus, who actually looks forward to drinking that much water? Last is a yoga mat. I like to do little stretches here and there during my workday or following a run. Find what works for you and keep it going after each workout.
Lift!: I always thought I had to choose one or the other. I never knew that really good running was a product of really good lifting habits too. When I took the time to work on the muscles I used during every run, I bounced back quicker after hard efforts and workouts got faster with less effort. There are a billion resources online for workout ideas, from weights to resistance bands to body weight. Plyometrics help a runner focus on speed and strength, weights help a runner focus on strength of muscles and bone density, preventing injuries. Incorporating a routine allows our bodies to utilize muscle more efficiently in the running motion. Just because you don’t know where to start with lifting doesn’t mean you shouldn’t start. Find a quick 15 minute routine and add it to your schedule. As you progress in your running, you’ll crave those resistance training workouts to help give yourself the advantage during a training program.
Keep it 80/20: Easily my greatest mistake as a new runner. Knowing how to direct my energy into a run was something I needed to know sooner. The 80/20 rule says that 80 percent of your runs should be completed at an easy pace. Something conversational and something you can hold for an extended period of time. The other 20 percent should be completed at a high intensity, whether byway of hills, intervals, progressive runs, negative splits, tempo miles, or any other workout that stretches you to your anaerobic capacity. When I began running recreationally, those two levels of running would have been defined by a 10 minute per mile pace for easy efforts, and anything below an 8:30 minute per mile pace for harder efforts. Instead of following the 80/20 rule, I ran 90% of my runs between an 8:30-8:45 mile pace, leaving me exhausted if any speed work were added to my schedule. I ran in what I called the Grey Zone. Not a pace I struggled immensely with, but also not one that I could hold indefinitely. These habits never allowed myself to improve aerobic or anaerobic capacity, leaving me in the exact same level of fitness I was a year prior. What I hope you take from this is that easy paces really should be dialed back, so that you can dial up harder workouts to mix into your training. Over the course of a long training program, your legs will be prepped for harder intensities as you approach race day.
Enjoy Your Process: Race days can be one of the most exciting environments as a runner. It's a culmination of hard work and usually an adrenaline-filled morning leading to the starting line. Sadly, Tuesday speed work usually doesn’t give you that same buzz. Finding ways to replicate that feeling throughout training is a huge goal for me as a runner. Whether it’s participating in a training group put on by your local running store, or finding a few friends that will join you in your area, there are lots of ways to create an enjoyable training experience. Going through a training block by yourself can seem overwhelming. Find accountability through a coach or peers that can celebrate your highs and support you through your lows. Simply put, finding what your process looks like in running is a huge step in becoming a better athlete.
These five steps have been a foundation for me to begin and sustain my own training. Whether you’re interested in giving running a try for the first time, or you’re training for a Boston qualifier, these principles can provide the guidance you need to accomplish your goals.
