Mentally, it can be incredibly challenging to get myself out the door for a run when I am feeling lazy or tired. And once I’m out running in that negative mindset, it is an easy thing to tell myself I can cut the run short just this one time without compromising my training. But before long that kind of behavior becomes a habit. This past weekend is a great example of how to overcome that sort of mindset. I had an 11-miler slotted on my training schedule that I slogged out in 90 degree temperatures with high humidity levels. The run wasn’t fast, and it certainly wasn’t pretty, but I got it done. I had to evoke all of my mental toughness to convince myself to just keep going, even as my body was trying to convince my brain that I needed to stop. But that is one of the beautiful things about running - we are so much stronger than we often give ourselves credit for, and mental toughness is instrumental in seeing physical gains in running. I have found that I can improve my mental focus in running by practicing that same level of focus during yoga classes. When I am flowing through poses, or lying in savasana, I create images for myself in my mind of what I hope to accomplish in my training. Then when I inevitably hit that low point in a run, I return to those images and stay focused on them to help get me through the miles. 

Physically, the benefits that yoga provides are numerous. Primarily, the strength and flexibility that is developed on the mat helps to prevent injuries. When I first decided to test out yoga I couldn’t bend over far enough to touch my toes, and my hips felt like rusty bike gears that couldn’t turn properly. The repetitiveness of running creates such excessive tightness that our bodies can become unstable as our muscles shorten and tighten. Yoga allows us to counter this by stretching and loosening our muscles, while simultaneously strengthening them. Furthermore, yoga helps to align our muscles and bones to ensure better efficiency during high intensity workouts like running. Personally, I have found yoga to be best for helping me to prevent knee and hip pain or tightness, like the IT band injury that brought me to yoga in the first place, and so I continue to make it a point to take classes as consistently as possible.

On days when a yoga class isn’t compatible with your schedule, here is a list of my top five favorite stretches that yoga has taught me and that help to counter the negative effects running has on my muscles and joints.

Downward Facing Dog - Set your knees under your hips and your hands slightly in front of your shoulders. Slowly lift your knees away from the floor but keep them slightly bent as your range of mobility calls for. Lengthen your tailbone as your bring your hips up towards the ceiling. I like to slowly peddle my heels closer and further from the floor to create a deeper stretch in my calves. This stretch is also good for your back.

Half pigeon - This stretch does wonders for my glutes and hips. To do this, straighten your left leg out behind you and bring the right leg to a 90 degree bend in front of you. This stretch can get into your hips really quickly so if a 90 degree bend isn’t possible I recommend placing a pillow or block underneath your right leg to alleviate any stress you might be feeling in your hips. If you feel good, bend forward at the waist so that your hands or even forehead come to rest on the floor beside your right leg. If sitting upright is as far as you can go, do that. The idea is to stretch as much or as little as your body needs. Make sure to then switch legs. 

Supine split - Lay flat on your back with your right leg straight out in front of you and your left leg pulled towards your face. Bend your left leg as much or as little as needed to get the optimal stretch in your hamstring. Hold for at least a minute, and then stretch legs. 

Baddha konasana or butterfly is another stretch that I love for helping out my hip flexors. Start seated with the soles of the feet together. Gently place your hands on the ankles and use your elbows to press your thighs and knees toward the floor. Hold for as long as it feels good. I personally like to hold each stretch for at least one minute.

Legs up the wall (modification of shoulder stand). I like to end a hard workout or longer run with this stretch because it helps to remove lactic acid buildup from your legs. For this pose I hold it a minimum of five minutes. Your feet will probably start feeling tingly pretty quickly but that is a normal feeling.

Coach Eva
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Have you had positive experiences with yoga during your training? Let us know!

I just returned from a great family vacation to the Outer Banks in North Carolina. While vacations these days are a bit different now that I have a one year old, it was still a great time to relax with my daughter and in-laws. The house where we stayed was right on the beach and there were few roads, save the busy main one that runs along the island. This set up was great for beach time, but was a bit of a struggle for running. It was also incredibly hot and humid down there so I had to employ some tips from Windsor Running’s recent Running in the Heat blog. That being said, my brother in-law and I found some great little loops and got creative so that we could get a few miles in before returning to the crazy toddlers and the amazing food and drink that dominated the week.

The big takeaway from the week is that you shouldn’t take a vacation from your running plan…even when you’re on vacation. In fact, running on vacation should be treated as a reprieve from your everyday routine. Here are a few reasons to stay motivated and consider your running being an important part of your vacation: 

Benefits of running vacation

1. Get to see the new place from a different angle – For me, this is the biggest benefit of running while you’re on vacation. When you’re in a new place, running allows you to cover more territory easily as opposed to walking or in a cab. One of my all-time favorite runs was one I took in Portugal along the coast in Cascais. The views were breathtaking and I ended up finding a restaurant that wound up being the best we went to all trip. I am also a big fan of running to get breakfast and coffee. There’s nothing better than getting my run in prior to eating and then sitting with local coffee.
2. Keep the drinking and eating in check – Vacation is a time for indulgence. It’s a time when we can let loose a bit and enjoy local cuisine. That being said, I have a tendency to overindulge when it comes to fine food and wine and running ensures that I don’t put on too much weight while I’m away from home.
3. Me time – Sometimes it’s important to have a few minutes to yourself on vacation. I take these minutes during my run. I try to get at least thirty minutes of exercise in everyday while I’m traveling. It allows me to process the day and energizes me for the next. Even though many vacations are for spending time with family, I feel that I am my best self when I keep a bit of consistency in my running.
4. Catch up with family - I really enjoy running with my brother and brother in law when we’re on vacation. It’s a time for us to chat and catch up on everything we can’t talk about at other times.

 
Best ways to run on vacation

1. The out and back – This is my classic vacation run. Sometimes, when I’m in the zone, I can get lost. As a result, the out and back has become my go-to while on the road.
2. The hotel front desk – Almost every hotel I’ve stayed at has a map of suggested running loops in the area. Reach out to the front desk and they’ll be happy to let you know. Even if they don’t have printed maps, I bet you won’t be the first person to ask about running routes!
3. Find the local running store  - As we all know, runners love talking about running. There’s no better place to find routes (and maybe even group runs) than the local running store. If you do some research ahead of time, many running stores will have their group runs posted and it’s always easy to tag along to those. Use this tool from Runner's World to locate a store close to where you're staying. 
4. Online running message boards – Depending on which board you frequent (Runner’s World, LetsRun.com, etc.) online running communities have people from all over the country and if they’re passionate enough about the sport to follow a running board, they’ll have some great routes to share.  In addition to this, finding running groups can be great fun, as well as a great way to socialize and get tips from locals who frequent the area.  Meetup.com is a good resource for finding a group “fun run” or something that will be taking place in your area while you are on vacation.  Check the pacing of the group first to ensure that it is the right group for you.
5. Programmable GPS watch - Fancy GPS watches allow you to program in routes downloaded from your computer. Because I am more of a fan of exploration while I’m on vacation, I have never programmed routes, but I know my watch has the capability to do it.

 
Packing Guide for running on vacation

1. Bring few running clothes – I like to pack light. It could be because I’m carrying a lot of baby stuff these days so there isn’t much room to bring multiple running outfits, but I’ve also gotten better at bringing only what I need for efficient runs. I pack two pairs of socks, two shorts and two running shirts for a week. It allows one to be drying from being washed and I can run in the other. I also like to bring clothes that might double for other activities.
2. Running shoes double as walking shoes – On a warm vacation, I bring my favorite Rainbow sandals and my running shoes. If we’re doing any long walks, I can wear my running shoes.
3. Are you going to be able to do laundry? – If so, that’s awesome. When I’m traveling for work, I can’t do laundry in a machine so I always bring a small container of sport detergent and rinse my workout clothes after every run. I can’t say that it’s perfect, but it keeps the clothes wearable.

           
At the end of the day, you’ll get some great benefits by keeping up your running on vacation. Whether you’re exploring new places, taking a few minutes for yourself, or catching up with running family, you’ll love putting the miles in on your next trip. Let us know if we’ve left anything out. Do you have any tips?

I am a big fan of reading Steve Magness’ Science of Running blog and book. He is a former coach of the Nike Oregon Project and current distance coach at the University of Houston. Steve is the consummate academic and is always looking outside of traditional running literature for different approaches to training distance runners. As a result, one of his recent blogs inspired me to write about what I have learned coaching sprinters that has translated into making changes in how I coach distance runners.
 
When I first started coaching, I never thought that I would go anywhere near the sprints. I had an antiquated thought that when it came to pure speed, “you can’t put in what God left out.” I had a great sprints coach on staff and he was passionate about working with that group of athletes. But as with many moments in life, we are sometimes forced to step outside of our comfort zone, and into uncharted waters, and when my sprints coach left for graduate school, I stepped into the role. What has been revelatory about the experience is learning about the physiology and psychology of coaching different types of athletes. I won’t say that I’m as passionate about the sprints as I am about the longer distances quite yet, but my team won the DC "state" 4 by 100 meter title this spring so I think we’re doing something right!

Speed and power events require working on different energy systems than when you’re training for longer distances. Sprint events rely on the glycolitic (or non-oxidative) energy system, and are largely anaerobic (without oxygen) efforts and therefore going for long runs like you would when training for events longer than the mile is not only inefficient, but could actually be detrimental to your goal. Because speed and power events use different types of muscle fibers, sprint coaches need to focus on exercises that are going to target those specific muscle fibers.
 
How does this relate to distance running?
            In order to develop speed, one must train speed; this is the theory of specificity. It’s the same reason why many marathon programs have 22-mile long runs. If you want to get better at running longer distances, you have to run longer distances. Many distance runners think that a session of 6 by 400 meter intervals is speed. In one sense it is, but it is not when we’re trying to develop speed, power and efficiency in our running practice. Below are some of the reasons why you should incorporate sprint training into your routine:
 
Running Efficiency –
For those who have read Born to Run (and if you haven't you should), you know that form is an important component of healthy running. While we’re not big advocates of barefoot running, the lessons of the book about practicing running form should be heeded. Sprint coaches devote a significant amount of time during practice to working on technique. While distance runners shouldn’t try to run like a sprinter for the marathon, working on improving form will make you more efficient and therefore you’ll be able to run further and faster using less energy.

One note of caution, changing form takes time and if you haven’t done many running form drills, you should know that they do place new stresses on your feet and Achilles tendon. Ease into these drills. Dathan Ritzenhein, the former American record holder in the 5000 meters, is an example of someone who pushed form changes too far while training for a marathon and developed stress fractures in his feet.
 
Injury Prevention –
Many exercises that I use with the sprinters I coach work on all-around athleticism. Distance runners, because it is a volume-intensive activity, tend to see overuse injuries because they don’t have the time or guidance to work on the rest of their body. As a result, I now use a lot of the hurdle mobility drills, plyometric drills and general strength and conditioning exercises that I used to only do with the sprinters with the distance runners. In the last two years, I have seen a significant drop in injuries because they’re stronger and more well rounded athletes. The distance runners can now also handle more volume because of their increased strength.
 
Sprint principles you can incorporate into your training right now:
 
Dynamic Warm-up –
I have all of my distance runners complete a sprint warm up prior to running. Not only does this help them with proper running form, but it also serves as light strength work prior to their main workout of the day. Another benefit of the dynamic warm-up is that it activates those muscles that shut off from all of the sitting you do during the work day. The dynamic warm-up can also replace some of the static stretching that is done, which has now been identified in many training circles as a less effective warm-up method than its dynamic counterpart.
 
Try these movements prior to your next run:

20 yards of each
High knees
Butt kicks
Kick outs
Reach for the sky with skipping
Side skips with full arm swings
Forward skips with full arm swings
Carioca
Knee up and stand on tip toes
 
(Email us if you need more guidance on this)

Incorporate weight and plyometric work into your training –
As you know, Windsor Running coaches think that strength work is vital to good running. Sprinters tend to work with heavier weights and do fewer repetitions than distance runners. That being said, distance runners can benefit from these types of movements as well! This is especially true for trail-running athletes, or anyone who routinely trains and competes on uneven surfaces, because developing strength helps the body maintain control, balance, and overall health for all of those unexpected bumps and bends encountered during a run. As stated above, distance running is a volume-intensive activity, which limits the time you can allocate to other things, so consider focusing on compound (or multi-joint) exercises that will work numerous muscles in the body and will force the body to learn to develop the proper strength needed to counteract running forces for better balance and control. 
 
Distance runners can benefit from light plyometrics as they try to develop more speed and power. However, plyometric work should be approached cautiously, because it can be hard on one’s body. Start slowly, incorporating three to four low impact exercises for one or two sets about one-two times/week.  Once you feel that your body can handle the new exercises, then reps and sets can increase.  The idea is not to go for an aerobic effect here, but to execute every rep with proper form and technique and as powerfully as possible. 
 
If you would like guidance in how to incorporate these elements into your training routine, email us!
 
At the end of the day, what’s important to understand (and this is where a coach can help), is the timing within your training program in which you should implement sprint-based strength and mobility work.  This is key when you’re planning your running season. For example, high-volume weight work is not something you want to be doing during a marathon taper.  We recommend trying one or two of our suggestions and stick with it over the next three weeks. Once your body starts to adapt, reassess to see what gains you’ve made!
 
Let us know how it goes!
 
Coach Jesse
With Us, You Will

​My wife and I were walking the other day and we were enveloped in the humidity that defines Washington, DC summers. As a native of North Carolina, she refers to the humidity as a comforting blanket. Because I grew up in Connecticut, I tend to have a different view and have a really hard time running in the heat in humidity. But because it’s not only my job to make sure that I am in shape so that I can keep up with the kids I coach come fall, but I also love running, I had to find some ways to adjust in the heat of the summer.
            While I’ll get into the science behind how heat affects exercise below, I want to start with a personal story. In 2012, I was training for the National Marathon (now Rock ‘n Roll DC). My buddy and I trained through a winter that saw snowstorms and frigid temperatures. Having run in college in upstate New York, I have to say I reveled in it. While this could be a bit of a revisionist history of the weather, we dutifully completed our long runs regardless of the temperature or weather conditions. As race day approached, there were some perfectly cool days leading up to the race that would have been awesome for marathon running.
            Of course race day arrived and it was in the high 60s at the start and when I crossed the finish line, it was 77 degrees. Needless to say, the heat had a significant effect on how I ran that day. Even though I came away with a PR, I was always left wondering what could have been if the race had been run in cooler temperatures.
            The important take away from the race and the subsequent disappointment with the weather is we have to do the best we can with what we are given. That day was warm and I tried to drink fluids constantly. And while I wish it had been cooler, I did my best to control the variables I could. 

The 2012 Boston Marathon was an example of how heat can decimate a field of highly trained runners. Finishing rates and times were significantly off historical trends and more than 2,100 runners were treated for heat-related illnesses. With temperatures in the 90s, it’s not surprising.
            Multiple exercise science studies have tried to measure the affect heat has on runners. One such study entitled "Impact of Weather on Marathon Performance" published in the journal Medicine and Science in Sports and Exercise, author Matthew Ely and his co-authors examined marathons as they related to race day temperature. Results and weather was collected for several major marathons including Boston, New York, Twin Cities, Richmond, Grandma's, Hartford and Vancouver over periods of 6-36 years. The authors compared the top three finisher’s performances with course records for the appropriate time frame, and also compared performances of "slower" marathoners (the 25th, 50th, 100th and 300th place finishers) with those course records. Both males and females were studied.
As you might imagine, their findings were consistent with my story above; heat has a significant effect on how fast you run in the marathon.
Here is a graph of their findings:

There are a few running calculators that you can use to see how much you may slow down based on heat and humidity. One is Jack Daniel’s famous calculator. Joe Vigil also has a great chart in his book Road to the Top. What’s important to recognize is that there are a lot of factors (weight, fitness level, where you grew up, etc.) that will dictate how much your performances might suffer in the heat and a calculator won’t be able to work with all of those variables. So make sure to experiment and track how you feel after your run.
            Now that you know a little bit of the science behind why runners slow down in the heat, let’s see how we can combat this weather so that when the fall race season comes around, you’re ready to roll.

But Why?

There are many physiological effects that take place when your body is first exposed to exercise in high heat, including your ability to maintain blood flow to active muscles and the ability of your blood to transport oxygen to those muscles.. It takes approximately two weeks for your body to adjust to higher temperatures and during that time, you may experience the sensation that you’re out of shape!

 
1. Be OK with a slower training pace in the summer months: Just because you’re not running intervals at the same speed that you can when it’s 50 degrees, doesn’t mean you’re in any worse shape. In fact, studies on cyclists have shown that training at appropriate paces for the current heat and humidity will not only allow you to adapt faster to the weather, but will also allow for bigger gains once the temperature cools off. Those cyclists who trained in the hot weather were a few percentage points stronger than the cyclists who trained in the “optimal” weather during the same period. Recognize that it’s OK to slow down in the summer and that it doesn’t mean you’re losing fitness!
 
2. Make sure you stay hydrated: Loss of 2% of body weight through sweating will have a significant impact on your performance. There has been a lot of debate about how much water is the right amount of water when you’re exercising in the heat. Tim Noakes, author of Lore of Running, has done a lot of research on this in his recent book Waterlogged. At the end of the day, a good rule of thumb is to drink when you’re thirsty. That being said, people’s sweat rates vary considerably. A good test is to weigh yourself before you run in hot weather and then again after you finish. This will give you a good idea of how much fluid you lose over a set time and from there you can calculate how much you need to replace after running. As I said before, I really struggle in the heat and part of that is due to the fact that I sweat a lot when I’m running! When I ran my marathon PR, I took in double the amount of fluids that my training partner did. After working out, sports drinks like Gatorade and Powerade are great ways to rehydrate because your body is craving those electrolytes.
 
When I am not running in the city where I have access to water fountains, I bring a water bottle to stay hydrated. Starbucks is also a great place to stop and get water along the way. Don’t worry about the brief rest you take when you’re drinking fluids, it will be worth it in the long run.
           
3. Wear the right clothing: I wear a hat when I am running because I have lost a lot of my hair and so I need to keep my head covered. When it’s hot out, the hat does trap some heat. That being said, I love the Nike Featherlight hat because it breathes well and still protects my noggin from the sun. I also stay away from cotton. Fabrics that breathe have revolutionized running gear in the past decade. It’s a far cry from the cotton race t-shirts I used to wear!
 
4. Run in the morning or the evening: I have had to adjust my schedule to get good runs in. Even though I’m not a morning person, if I want to get a solid effort in, the 6 o’clock hour is when I can do my best running. The heat and humidity stick around too late into the evening in DC for me to run at that time. Running after the sun has gone down serves the same purpose.
 
5. Cross-train: When all else fails and it’s just too hot, get on a bike or in the pool. Even though it may be a bummer to not go running, recognize that male triathletes can split under 30 minutes for the 10k after biking and swimming. As a result, give yourself permission to do an alternate workout. Your heart rate will still be elevated and you’ll still get aerobic benefits. It’s also a great time to get a little extra strength work in!

6. Acclimate to the heat: As coaches, we always err on the side of caution and when temperatures are at dangerous levels, we try to avoid exercise.  That being said, if you truly want to run well, but the race day forecast calls for higher temperatures, then you must acclimate your body to the heat.  As stated above, athletes who are in great shape may struggle if they haven’t acclimated properly to temperatures -- this goes for heat AND cold weather.  What is important to note, heat acclimatization cannot take place unless you safely build up to running in higher temperatures. It is not sufficient to just “be outside” on a warm day; you must train to prepare.  Acclimatization effects begin to take place during the first week of training in the heat, as the body begins to make adjustments to lower heart rate, skin temperature and core temperature.  Increased sweat capacity (the body’s way of reducing skin temperature), and a reduction in blood flow to the skin (resulting in higher volume of blood available to return to the heart) also take place during this acclimatization period.  These adaptations lead to an athlete’s ability to be better prepared to succeed when competing in heat.

7. Ease into it!: Working out if you don’t feel like you are in good physical condition.  An athlete who isn’t in good shape to begin with is at increased risk for heat-related injuries when training in heat.  
 
Do you have any tips or tricks for the heat? Let us know!

​​Recently, I have been in a running rut. It’s rare, but there are just times when I struggle to get out the door and even put in a mile or two on the roads. I tell myself that I’ll run later or that I deserve the time off because I worked out yesterday. Because I am surrounded by runners and coaches, when I am in a rut, the idea that I am struggling to get out the door is amplified. Even when I am telling my athletes the importance of consistency in training, I know in the back of my mind that I am not practicing what I am preaching!
 
Over the years, I have noticed a pattern to the influences or events in my life, and in the lives of the athletes I coach, that lead to running ruts. As a result, I have a few tips and tricks to help you get out of your rut. If you have a particular question, make sure to reach out!
           
The I’m So Stressed At Work Rut: This one is the worst. It’s ironic that I do the least amount of running during the outdoor track season. I am so focused on helping my athletes and getting the team to contend for league and state titles that I tend to forget about my own fitness. In the back of my mind, I know that I am a better coach, father and husband when I am running regularly, but coming off of the stress of the spring days is really hard! 

As a result, my fix is always to run to or from work. I am fortunate that I live four miles from work so I can commute by foot. But I know other coaches who run from their jobs to the train or even park their car two miles from work so they are forced to get a little time in!

The Post-Injury Rut: Unfortunately, we have all been there. An IT Band injury, Plantar Fascitis, Runner’s Knee, etc. have sidelined us just when we thought that we were rounding into shape. I distinctly remember getting close to the Boston Marathon one year and feeling a pain on the side of my knee. Next thing I knew I was walking into the National Zoo asking to use the phone so my wife could come pick me up because it hurt so bad! It’s the worst!
 
The fortunate thing about 99% of running injuries is that we recover from them to fight another day. As a result, in order to keep my fitness up, I do a lot of strength training and focus on the weaknesses that led to the injury in the first place. In these situations, I always call up Coach Adam and ask him for a training plan that can keep me fit while letting my injury heal. It’s a win-win. I have even talked to coaching colleagues who have had athletes run sub-4 minute miles on pool training alone!
 
The Post-Marathon Rut: For those of us who have run the 26.2 distance, the post-marathon let down can be huge. Not only has your body and mind made significant changes, but many times we just need a break from running! For many of our Windsor Running clients, we prescribe a 16-week marathon plan and that post-race break is well deserved. Training for a marathon is tough and when you cross the finish line, there is nothing better than taking some time for yourself. That being said, we can get into trouble when the week off becomes three and four weeks. I know I have told my wife: “I think I am going to take today off, I ran a marathon five weeks ago.” While half joking, in the back of my mind, I am (wrongly) still thinking about all of that fitness I gained over the training cycle and it’s probably still with me!
 
When I have found myself in the post-marathon rut, I always need to find another race to run. Even if it’s a local 5k, hopping into a race inspires me to work towards my next goal. I am almost always humbled because I think I am in better shape than I actually am and it is the kick I need to get back into training! I have also found that writing a training plan for my next marathon or half-marathon gets me back into the swing of things.
 
Below are some more solutions to getting out of the rut you are in. Let us know if you have any other tricks in the comments section!

• Find a Partner! We’ve written about the benefits of running with a partner.
• Change you Focus: Try training for a shorter or longer race. You could also try a triathlon or obstacle race.
• Literally run errands. I have been known to get close to five miles a day in putting on my backpack and running errands. I am home faster to be with my family and I get my workout in. 

Every runner has their favorite routes. Whether it is your after-work loop, your Sunday long run or an out-and-back from home, we all have roads and trails that bring comfort and good memories from miles logged in the past. But the routes that inspire us the most are the original runs that helped shape our identity as runners.
            Recently, I was visiting my parent’s house in Connecticut and laced up my Asics to put in a few miles before dinner. I had been coming off of injuries that had prevented the winter training I was used to and this was going to be my entry back into what would hopefully be some more consistent training. While I knew I was only going to be able to manage three or four miles before I needed to be back, getting my legs moving and my mind back into the training mindset was more important to me than logging more mileage.
            So I set out from home and took a left up a hill that, at one time, had seemed insurmountable. When I was a freshman in high school lacing up my first pair of running shoes, my endurance and strength was in its infancy. And while powering up the small incline was easier than it was 18 years ago, the memories of those early struggles and subsequent triumphs were vivid. As I crested the slope and headed back downhill, my confidence grew as my cadence increased. When I run the routes that made me fall in love with running, my mind always returns to the same topics: old races, friends I’ve made through running, and races I hope to run in the future. 

​As I descended another hill, the familiarity of the cracks in the sidewalk and the turns in the road was therapeutic. The worries of the day and week melted away and I was able to relax. The route’s familiarity is one of the best aspects of my original route. I can run on autopilot. The phone is away, the computer closed and the boss is gone. Even if it’s only for 30 minutes, the road and trail never talks back, it never argues.
            Rounding the turn for home, I always return to my racing days where I would focus on finishing the run fast and looking good, just in case someone was watching. And while my legs didn’t move as fast as they once did and my stride is not as smooth as it once was, I am still reminded of the days that I was confident no one could beat me in the home stretch because I practiced it everyday.
            These days, my routes are different. They are on the city streets of DC, in Rock Creek Park, and on the canal towpath. And while there are few things better than having the endorphins kick in during a tempo run on the Capital Crescent Trail, it’s my original routes that remind me why I love the sport. 

​One of the cornerstones of any marathon program in the United States is the 20-mile run. It’s commonly prescribed on Sundays in order to give those training for a marathon time to get those miles in, enjoy their Sunday brunch, and recover with family and friends. But if the 20-mile run is so essential, why do coaches from countries on the metric system prescribe a run that is slightly shorter than 20 miles? Is that run any less beneficial when trying to set a personal best? Are Europeans going to be slightly slower because they didn't get the sacred 20 miles in?

Another question coaches and runners should be asking is why do generic training plans leave out the fact that a 20 mile run for someone training at 8:00 min per mile is a significantly different workout than the same workout run at 10:00 min per mile? The answer is generic training plans are built for the “average” runner. And while they do work for some, you will get more benefit from an individualized plan.
 
This is why Windsor Running plans will routinely use time instead of distance because the human body has no idea whether it is using the metric or imperial system and a mile to one person is very different than a mile to another. What our bodies do recognize is time spent at an elevated heart rate. Workouts based on time will ultimately allow you to see bigger improvements in your training and you will have fewer injuries because your body won’t be forced to fit into a cookie-cutter plan that wasn’t written for you.
 
We have included some of the other great benefits to running for time versus distance below. 

​Great for Beginners: We love working with beginners because they can benefit from our strength and running plans the most and beginners bring fewer bad habits to the table. During our initial consultations, we routinely hear from our beginner clients that “they can’t even run a mile.” When we talk to them about switching their mindset from distance to time, they are able to complete more runs faster and feel better once they have finished them. For someone just starting out, ten minutes of running is a great accomplishment, regardless of how far they went.
 
More Interesting and Fun: Swedish coaches in the 1930s were sick and tired of being beaten by the Finns so they came up with Fartlek, or “speed play,” workouts. These were designed to teach runners to vary their speed during timed sections of a workout so that when they got into races, they could adjust to pace changes. These workouts also allow you to work on raw speed for a portion of the workout and endurance for another portion. They are fun and will typically last 20 – 30 minutes. Here is a great article by Coach Greg McMillian on how to incorporate them into your training: The Lost Art of the Fartlek. 

Better Long Runs: The long run is an essential part of any training plan that almost all runners need to incorporate into their schedule. Not only does it teach your body to burn fat as fuel, but the adaptations that you'll make between 90 minutes and 2.5 hours are significant in terms of aerobic development. Long runs should always be done by time and the proper amount is a function of your overall training volume. In Daniel’s Running Formula, Dr. Jack Daniels says:
 
“…your longest long run [should] be no longer than 30% of your total weekly mileage (for those running 40 or fewer miles per week), and 25% or 150 minutes (which ever comes first) for those over 40 miles a week.” (p. 50)
 
This is key for marathon runners because if your generic plan has an 18 or 20 miler in it, but your total weekly mileage is 39 miles, you’ll be way over the 30% threshold. Running the 18 and 20 milers will increase your risk of injury and if you’re spending more than 2.5 hours on your feet, the returns you get from the run diminish greatly. Worst case scenario, it takes you so long to recover from that big effort that you can’t do the runs on your plan for the next few days.  

So on your next run, try switching from the "I'm going to head out for five miles" to "I'm going to run for 40 minutes" and see what kind of benefits you get!