We've already mentioned it in the previous blog post "6 Alternative Reasons You're Not Already Running At Your Best" where we briefly covered training smarter, not harder!
The 7 Core Pillars of Running are what we believe to be the absolutely fundamental elements of a successful running program. Yes, you will probably still see improvements in your running if you miss out on one or more of these elements, but combine them all and you will be sure to see even better results.
We'll expand on each of these areas below, but for now, what are our 7 Core Pillars of Running?
Fig.1: BE Fit Coach - 7 Core Pillars of Running
(1) Running Training
Effective programs tailored to the needs of each individual runner that include all body "systems" important to running
This is the area that most runners will focus on when trying to improve their running (does that sound like your experience?). Whether it's through simply running more/faster, or following a plan you've found through Google; the focus is usually on doing more of what you've already been doing or adding in some different types of sessions such as intervals or hills.
Yes, you are likely to see some improvements this way, but even better would be to understand what your body needs so that you can ensure you are training in the best way for your specific needs.
There are various "systems" that you use in running and each of these provides a different function/purpose. To maximise your running performance, you will need to ensure you are addressing all of these areas.
Cardiovascular system - training at a level that results in increased strengthening and efficiency of your heart muscles, and improved blood (and therefore oxygen) delivery to your muscles. You only need to be at around 60% of your maximum heart rate for your heart to be pumping with maximum force on each beat. Beyond 60% of max, your heart beats faster but with a minimal increase in the amount of blood pumped with each beat (referred to as stroke volume).
A note on maximum heart rate (HR)... The often used "220bpm - your age" method of estimating your maximum can produce wildly inaccurate results. At 48 years old, my actual maximum, found through training, is >200bpm. At BE Fit Coach, we don't typically use HR as a training tool, but if you are going to use your HR in your training, please ensure you are working from a realistic number for you and not some estimated value that might work for a general population.
Running at only 60% of your maximum heart rate may feel quite easy, but your heart muscle will be working at maximum force and that will develop the strength and efficiency of your heart. Also, running at this pace means you can maintain the training for a long time, and it is the time spent under stress that delivers these benefits.
Additionally, whilst training at this level, your body will adapt by opening more of the tiny blood vessels that feed the muscles you are working (vascularization). This increases the amount of blood being delivered to the muscles, which in turn triggers the muscles to respond by making adaptations to the muscle fibres, allowing them to accept more oxygen and convert more fuel into energy.
Aerobic System - this covers a very wide range of training/effort (including the cardiovascular system development mentioned above), up to much higher levels of effort. We'll cover more on the upper end of this system in the sections that follow, but working in the 80-88% of max HR range allows you to develop both your aerobic capacity but also your mental strength. Running at this faster pace for long periods can significantly increase confidence in your ability to complete long-distance events. Training in this range can also provide great opportunities to improve fuel economy.
Lactate Clearing System - often referred to as lactate threshold or anaerobic threshold. The exertion caused by training results in blood lactate forming in the muscles which is often referred to as lactic acid. This is a natural byproduct of the energy systems used in running and is often the thing that will result in your having to stop during a run. It makes your legs feel very heavy and as if there is nothing left in them like you physically can't go on.
The lactate threshold is the point up to which your body can effectively clear away the lactic acid build-up quicker than it is being created but beyond this threshold, your body cannot clear it away quick enough. Training at, or just beyond your lactate threshold will force your body to adapt to the stress being placed upon it by improving its ability to clear blood lactate more effectively.
The result? Increase endurance and therefore you can run harder for longer.
Aerobic Max Power - referred to as your VO2Max, your maximal oxygen uptake level. This is the amount of oxygen consumed (per minute per kg of body weight). It makes logical sense that the higher your VO2Max, the more oxygen you can consume and therefore deliver to your muscles. Developing the upper end of your aerobic system to improve your VO2Max is therefore another important aspect of running training.
It's important to note that having a higher VO2Max does not automatically mean being able to run faster than someone with a lower VO2Max as running efficiency plays a very important part in determining the actual speed that can be achieved at VO2Max.
Anaerobic System - developing anaerobic power is a great way of improving running speed. To improve your speed you will need to practice running fast, but you will also need to be able to do this with good technique.
Pushing your body to run fast at the upper end of your anaerobic system will increase the neuro-muscular speed that allows you to run fast with good technique, but this takes mindful effort and practice.
(2) Technique Development
Optimising your biomechanical movement patterns to improve efficiency and reduce injury potential
Let’s say you spend 2.5 -> 3 hours per week running at a cadence of 180 spm. In a year, you will have completed over 1.5 million steps. So that’s 1.5 million knee flexions, 1.5 million hip flexions, 1.5 million foot strikes, you get the idea… and that’s just from running. If you’re doing that with poor technique or posture then you’ll be building up damage that will eventually surface.
Think of the effect of running with a poor technique like bending a credit card. Have you ever tried snapping a credit card in half just using your hands? You bend it one way and then the opposite way, and then keep doing that over and over. Eventually, a small crack appears, and if you keep going long enough it will tear and then snap. Your tissues will behave the same way if you are not taking care of them.
Optimising your running technique will allow your body to move effectively when running, thereby improving your running efficiency and speed, and reducing your injury risk.
At BE Fit Coach, we offer a full Running Screening Assessment (The Run B.E.T.T.E.R. Method) where we are able to analyse all aspects of your running technique and provide a full report identifying any areas of weakness that should be addressed.
These assessments can either be carried out in person at our base in Abercynon (South Wales, UK) or through our self-led online course (which at the time of writing this blog post is still in development), please check our online store for more details.
(3) Strength Training
Targeted, running-specific strength training with a bias towards muscular endurance
Strength training isn't just about getting stronger and lifting heavier weights.
A strength training plan specific to running should include all muscles that are required for running, and ideally in a progressive plan that allows you to build on basic strength but with plenty of focus on muscular endurance (running is, after all, an endurance activity).
At BE Fit Coach, we focus wherever possible on implementing single-leg exercises. Running is basically a sequence of single-leg actions so we typically mimic that in our strength training programs as we believe that is the best way to develop the muscle strength required for running.
We also focus on muscular control for balance and coordination - both of which are fundamental to running.
And finally, there should always be a clear focus on performing all movements with great technique, so ensure that your strength plan has clear guidance on how to perform all exercises, and ideally with an option to get feedback from a qualified professional.
(4) Mobility Work
Allowing your body to move freely and functionally, with no restrictions or limitations
Understanding how your body needs to be able to move for running and then working on removing any limitations will allow your body to move freely so that you can perform at your best.
There are a large number of muscles, tendons, ligaments and fascia involved in running, all of which can experience problems if they are not maintained in good shape.
Restrictions in one area, such as short/tight muscles can lead to problems in other areas. For example, tightness experienced in the adductor (inner thigh) muscles can lead to knee or ankle problems due to the knee being pulled inwards.
We always recommend working on identifying and fixing hot spots first (any areas of pain or soreness), before working on any areas identified through a running assessment (or through your running sessions). Finally, if both of these areas are in good shape, then we recommend working on general maintenance to keep them that way.
If you don't have any hot spots or weaknesses, that's great! Follow a good quality general maintenance plan to keep things that way.
(5) Rest & Recovery
Implementing healthy habits to improve sleep quality, and active recovery work, allowing you to perform at your best
Sleep is essential to our recovery! And it's not just about recovery from exercise either. Getting enough good quality sleep helps us:
- Recover and repair
- Lose fat
- Gain muscle
- Regulate our blood sugar and blood lipids
- Regulate our hormones
- Regulate our hunger, appetite, and satiety
- Clean up and get rid of waste products
And the opposite happens when we don't sleep well! If nothing else, we always feel better after a good sleep (can't be just me, right?!).
Most people will know that they should be aiming to get around 7-8 hours of sleep per night, but rather than just focussing on getting more sleep, at BE Fit Coach we encourage clients to focus on the skills, practices, and daily actions that will increase the probability of getting more and better sleep.
But it's not just about sleep. Active recovery is another important element that should be factored in to your running training plan.
Active recovery covers everything from movement-based mobility work before and after training (and in the days that follow), to building up your weekly mileage through easy runs that aid in healthy recovery.
(6) Nutrition
Achieve your ideal running weight and fuel your body effectively before, during, and after training
It won't be a surprise to hear that carrying excess weight will make running harder, and whilst running will help to some extent in reducing excess body fat, it is your nutrition that will make the majority of the difference.
Gaining, losing, or maintaining body weight will come down to the simple balance of calories in versus calories out. Understanding your caloric needs will depend on a number of factors (such as age, gender, height, current weight, health, activity levels, etc) and is best understood with the help of a qualified professional (such as Precision Nutrition qualified Coach Barrie).
Another important aspect of your nutrition includes what to eat before you run, during a longer run, and after your run. Getting these right can make a huge difference to both your ability to perform well on a run and your ability to optimise your recovery post-run. Working with a nutrition coach can help you get really clear on your individual needs.
(7) Mindset
Getting really clear on your goals and removing any emotional & mental barriers to success.
Our mindset affects EVERYTHING we do! Including our ability to plan for the future, our resilience when we hit upon tough times, our flexibility when circumstances change, our motivation, everything.
We believe it is so fundamental that we have updated our Pillars of Running to include Mindset as the 7th pillar.
To us here at BE Fit Coach, Mindset starts with getting clarity on what you actually want to achieve (your goals) with your running or even, life in general. From here, we can then look at what it's going to take to get there (wherever "there" is for you).
Along the way, you will inevitably hit upon obstacles, so having the ability to adapt and be flexible can make a huge difference. As can, understanding what motivates you so that you can better stay on track.
Life is full of ups and downs, and the right mindset can be the difference between falling off the path you've chosen or finding a new (better) path. Sometimes, even with the right mindset, we can still end up falling off the path, but mindset can be the difference between staying there or getting back on track.
One final area where we believe mindset plays a very important role in running is when you reach that point on a tough training run or in a race, where you feel like you need to stop. When it feels like your body is literally screaming at you to stop! How do you deal with those situations?
Most people give in to those thoughts and back off the intensity or stop completely, but is it really your body needing to stop (and we very strongly agree with listening to your body), or is it your mind getting in the way? Knowing the difference and how to push through the barriers created by your own mind can uncover potential you may have only previously dreamed about.
How can BE Fit Coach help you?
We have a range of services that can ensure you are training in an optimum way for you! We are all individuals, with unique and sometimes challenging lives, so choose a training solution that works with you, for you.
At BE Fit Coach, we are constantly working on developing new programs and courses. If you'd like to ensure you are kept up-to-date then I recommend joining our email list (below) as that is where all new announcements are made first!
Chat again soon,
Barrie
PS - Leave a comment down below to let me know if any of the 7 Core Pillars of Running are missing from your training?
PPS - This blog post was updated on 05-May-22 to reflect a change to our "Pillars of Running". The 6 pillars have now been updated to 7 to incorporate the all-important area of "MINDSET". Previously this had been treated as an overarching category on its own but we now firmly believe it is so fundamental that it belongs as one of the pillars.
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