How To Be A Great Runner
Something I hear often from athletes is I want to be a better runner, cyclist, swimmer, triathlete, spouse, employee, etc.. I hope that this blog will help with that.
What you must first identify to yourself is what do you define as being a great runner. Some define this as setting a pr each time they race or finishing in the top 5.
For others it might mean being efficient, running consistent races, feeling good, seeing progress and staying healthy.
So think about this for a bit and once you have determined what that truly is to you, you have your outcome goal.
Second is you have to be sound with the fundamentals and the basics of being a runner. Let’s say your goal was to manage a company or be the CEO you can’t get there without knowing the fundamentals and the basics of how a business runs and operates. This means basic understanding of finances, production, hiring staff, accounting and a multitude of other factors. If you don’t know and understand the basics you will never achieve that higher outcome goal.
Here are some of the basics ( the fundamentals ) that you should know.
What is Endurance?
What is Aerobic Capacity / Effort?
What is Anaerobic Capacity / Anaerobic Effort?
What are the 3 energy systems of the body and when are they each utilized by the body for fuel?
Do you know what your 5 heart rate zones are?
Do you know what your 5 pace zones are?
Can you keep your heart rate under control?
What factors effect heart rate?
Do you know how to hold steady pace?
Do you know how to negative split?
What about your calorie burn or your sweat rate per mile or per hour? If you don’t know the answer to these questions it is very difficult to be the best you can be and make the improvements you envision without knowing these fundamentals.
For instance if you do not know what your heart rate and pace zones are then how can you know if you are running aerobically? Maybe you need to do a recovery workout or a tempo run, how do you know your performing correctly if you don’t know those zones. The answer is you can’t which means you leave behind so much potential.
I worked with an athlete who knew none of these things when I took them on. They could not figure out why they were not getting better. Most of it was caused by overtraining and not recovering enough. It was also due to the fact that they didn’t know their zones. So most of the time the athlete was running in zone 3 instead of zone 2 so they were not getting the aerobic building they needed.
I believe that knowledge is not power it is potential power. Only when you understand and can use that knowledge in real life scenarios does that knowledge become wisdom, power and experience.
One final note. To be successful you have to fail. You have to welcome failure because it is the only way we learn and grow and get to the next level. Maybe you want to qualify for Boston or run a sub 1:50 half. Whatever that goal is don’t be fooled that every workout is going to be perfect. Do not think that every race will be a pr to get to that outcome goal. You have to be willing to sacifice and put the time in. You have to be willing to fail and you have to be willing to work on it for not just days and weeks but for years.
When I finally hit my stride where I was training and racing consistently, I felt strong was not that first 4-6 months of working and training with a coach. That first year was developing my foundation to get me to year two. It wasn’t until year 2 almost year 3 where I was at the peak of my potential. It is because I spent those first few years building a strong foundation of the basics and the fundamentals to set me up for success.
That is what you must do. Set yourself up for success. Learn the fundamentals. Arm yourself with knowledge and turn that into power. Be consistent, patient and great things will come!
Coach Ray Delahoussaye
