What days should I do my strides on?

I received this question from a coach in the private Q & A.

You recently tweeted about the importance of doing strides on easy days. Does this emphasis apply to days following races or hard workout?

I think it is crucial to do strides on easy days. Following a race or a hard workout, not so much.

Following a race you want to do an easy run or a cross training day. You need to recover from the race and you don’t need to be doing strides as part of that recovery. The day after a hard workout, you basically want to do the same thing.

You want to do strides on the easy days BEFORE the workout and BEFORE the long run. [Read more…]

Distance Running Recruiting – Free Q&A

I’ve been working hard to make Distance Running Recruiting a reality and I’m so pleased that today we are launching the site. The goal of the site is simple – educate parents about the recruiting process for high school runners. The recruiting process is complex and we help families effectively navigate through the process. We are not a recruiting service.

We have a free Recruiting Guide that I recommend you download if you are a parent, student or coach.  Click here to download the guide.

There are some great interviews with college coaches and articles on the site, so check those out if you have time.  We are adding content each week.

One of the key elements of becoming a member of the site is that each month you have the opportunity to get a question answered in that month’s Q&A. I thought it would be helpful to share a Q&A for free for the next week to give parents, students and coaches a chance to ask questions.

Use the arrows on the right side of the Q&A to “vote up” a question, moving that question closer to the top of the list. We will work our way down, answering the most popular questions first.

Enjoy!

Podcast 030 – Phil Wharton on Marathon Recovery, Part 2

Here is part 2 of my interview with Phil Wharton on marathon recovery.

It’s great to hear his story about how he recovered from the three times he ran 2:23 for the marathon.

Make sure to check out the Wharton Post-Marathon Recovery Plan that Phil and Jim Wharton have shared with us. Click here to download the PDF.

The plan utilizes Active Isolated Flexibility, which Phil and Jim have brought to the running world.

From today through next Tuesday, October 21st, you can use the code “october15″ to get 15% off Flexibility for Runners and the Strengthening for Runners videos from RunningDVDs.com (see introduction to the videos below).

Click here to download the audio. Or you can listen to the podcast via iTunes.

Podcast 029 – Phil Wharton on Marathon Recovery, Part 1

Want to know how to recover from a marathon?

Phil Wharton knows how to help people recover from a marathon. Listen to him describe the plan that he and his father Jim have created in this podcast.

Click here to get the Wharton Post-Marathon Recovery Plan PDF.

The plan utilizes Active Isolated Flexibility, which Phil and Jim have brought to the running world.

From today through next Tuesday, October 21st, you can use the code “october15″ to get 15% off Flexibility for Runners and the Strengthening for Runners videos from RunningDVDs.com (see introduction to the videos below).

Click here to download the audio.  Or you can listen to the podcast via iTunes.

October 2014 Q&A

Anatomy of an Easy Day

Note: This went out to newsletter subscribers a few weeks ago.  Click here to join the newsletter and get great content each week.

Most runners know that they can’t run hard every day; they need to recover from workouts and long runs with easy days.  But what should an easy day be?  Is there a specific pace you should run?  Should you run strides on easy days?  Should you do core strength and stretching, and if so, how much?  To answer these questions, I’ve come up with my ideal model of an easy day.  Note: This is the longest newsletter I’ve ever written, so you may want to save it for this weekend when you have more time to read it.  I think it is important, so I hope you’ll find the time to consider my version of an easy day.

1.  Warm Up

The warm-up is the first thing you do when you get out of your house or get out of your car.  You want to get yourself moving in all three planes of motion for two important reasons.  First, you’ve likely been sleeping or sitting prior to this run, so you need to remind your body that it’s athletic and can move in all three planes of motion.  Second, even though running is primarily a sagittal plane activity, athletes who are capable in all three planes of motion are going to have fewer injuries.  The lunge matrix (LM) gets you moving in all three planes of motion effectively and quickly, taking just 3.5 minutes to complete.  Click here to see the lunge matrix.  Following the lunge matrix you should do legs swings. To see the leg swings, go to the 2:40 mark of this video (the Myrtl routine).  These two elements take a total of 5 minutes.

An alternative to the lunge matrix and leg swings is a routine I recently learned at the Boulder Running Camps.  Coach Patrick McHugh demonstrated Vern Gambetta’s warm-up, which includes mini-band work. [Read more…]