Running Fundamentals

Running Fundamentals

So often, the simple advice is the best. Yet we tend to forget it. Just like Michael Jordan would warm up by throwing chest passes, revisiting the fundamental is often the best way to improve.

Running is NOT rocket science

Running isn’t rocket science. If you’re at the leading edge of human performance and seek to improve by one-tenth of one percent then maybe a fancy method would help. Otherwise, elaborate training techniques are not required.

Instead, consistent effort over an extended period of time tends to create the best results. According to run coach Mario Fraioli “You don’t have to reinvent the wheel. Get a big base of mileage, do threshold workouts and keep doing that for a long time. That’s where 99 percent of improvement come from.” 

Fraioli adds that his advice isn’t meant to discourage hard work or searching for innovative ways to improve, but that the answer is likely right the simple one right in front of us.

One example that Fraioli points to is legendary runner Eliud Kipchoge, who focuses on repeatedly doing the fundamentals of running ruthlessly well. There is nothing extraordinary about Kipchoge’s training beyond that he has been doing it consistently for 20 years.

Many runners start to improve then get away from the fundamentals that created those improvements in the first place. By all means, keep searching for ways to improve, but remember that consistent effort over a long period of time is probably the best answer.

5 Big-picture tips to keep in mind

  1. Keep it consistent: When it comes to running, anything counts—even if it’s just a few minutes. Running rewards frequency and repeatability. Running feels hard when starting, but over time the body gets used to pounding the pavement, which lowers injury risk.

  2. Don’t overthink form: For a basic movement, experts can make running feel rigid—from where your foot should hit the ground to how much your knees should bend. There is no “right way” to run so relax and focus on the breath.

  3. Embrace easy days: Easy runs (aka aerobic base training or zone 2) improve aerobic capacity and cardiovascular endurance. These are especially important for new runners, as they place less stress on the body and allow consistency and strength to develop over time. On a scale of 1 to 10, easy-day efforts fall around a 4. A good test is being able to carry a full conversation during the run.

  4. Listen to your body: Many factors are ignored and just done because that was the plan. Be in tune with how the body feels before, during, and after every run. Not every day and every run will be the same, and that is OK.

  5. Keep the right mindset: While running can be great for emotional regulation, bringing negative energy into a run can mirror itself in that run. Instead, take a moment to disconnect from the negative and emotional feelings so that you can run your best.

Simple Running Basics from Coach Eric Orton

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Words To Run By 🏃‍♀️🏃🏽‍♂️

Running is the greatest metaphor for life, because you get out of it what you put into it.

Oprah Winfrey
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