Spark Running

You have to go slow to get fast. Saying it again louder for the folks in the back. YOU HAVE TO GO SLOW TO GET FAST!

Easy pace (or conversational pace running) is the backbone of any running regimen! This is the base of the pyramid, it’s where you will spend most of your time running—about 80 percent.

Why? Well it’s got a lot of important benefits. It helps improve aerobic fitness—strengthens your heart and helps increase blood flow to muscles to they can better use oxygen. But one of the most important things — it allows us to build mileage (which we have to do to improve speed) while reducing chance for injury. It helps us actively recover from the days we DO intentionally run harder (the other 20%).

Many runners do their easy runs too fast and are putting their bodies under too much stress to reap the benefits. Slow down now, to speed up later! Many who do slow down to the right easy pace find they enjoy daily runs even more, and can go harder in their workouts.

Easy pace can be determined by running at percentage of max HR, or my preference, coupled with the ability to speak in full sentences. Perceived effort should be around 3-5. Another estimate is about 2-3 minutes slower than 5k race pace.

Happy Easy Running!

One of the keys to maximizing your running potential lies in strengthening your core, glutes, and hips.

Most importantly because a stable core helps protect you from and makes you less susceptible to injury.

Second, performance will improve. When you can activate strong glutes you’ll take stress off your hamstrings and help get better hip extension—this leads to a more powerful and efficient stride. Less energy wasted wobbling through an unstable kinetic chain!

I encourage core/glute/hip focused exercises 2-3 per week; either on their own or along with other strength training routines. This includes exercises like single leg bridges, lateral side steps with bands, Bulgarian split squats, clamshells, and more! You can use free routines from experts, like Jay Dicharry, or proactively visit your own physical therapist.

While we run our muscles utilize stored glycogen (and fat to an extent) for fuel. For runs over 80-90 minutes it is necessary to take in nutrition in the form of carbohydrates to replenish glucose levels in the muscles after we deplete those glycogen stores.

The general recommendation is 30-90 grams per hour depending on the length and intensity of the activity, and that also depends on the individual athlete and their body weight, as well as a little trial by error during training runs. For a marathon, the average recommendation is closer to 30-60g per hour.

Runners can use different sources like Whole Foods eg banana or pretzels but those are often hard to tolerate or chew during a run, so we’ll focus on chews and gels.

Most energy gels contain 19-25g of carbs and approximately 100 calories. That means the average person would need to take 2-3 gels per hour of exercise. For a 3.5 hour marathon that would be 6-7 gels with 24g of carbs.

The carb source should be taken with water to speed absorption and aid digestion. However, when not actively taking a gel, runners can supplement water with Gatorade or another electrolyte drink for additional carbs. Taking 2-3oz. Of Gatorade 4 times in an hour adds ~16g of carbs.

Depleting glycogen, poor fueling, or hitting a wall can ruin a race experience. Long runs and workouts can be practice for getting fueling right. There are calculators online to help estimate your necessary carb intake and your coach can help too :)

Just like Donna said, “Treat Yo Self” to some relaxation and recovery tools this holiday season (or send this list to someone who needs a hint)! Each of these items can contribute to feel recovered and ready to go for your next run. The last gift on the list only has opportunity cost, and it is worth it! 😴

Happy Holidays!