Guest Post: Longevity in Running, Part 2 ...by Pat Walsh

 ** Longevity in Running, Part 2 **

Continuing last weeks theme, I will try to write about a few more areas to help keep you running for life. Ignore if you wish. It is only my ramblings from years of running and getting it wrong sometimes.

* Progression

As we advance with our running in training and racing times, it is important to look at the rate we are progressing. Is it sustainable and the best for our long term health and future running self? You can flog yourself to death with a few months hard training plan to achieve something worth while but will that be sustainable? 

The answer is No. 

It is better to take a long term phased and gradual approach to improvement. Too much extra load short term can lead to injuries and fatigue. If you greatly increase weekly mileage over a short period it can cause stress fractures in bones or serious muscle injuries. The GP and physio will be seeing you instead of your training friends. This constant stop / start, train hard / rest up will sap your motivation to stay running.

Small increase in training loads, small improvement in finishing times, patience with yourself and your expectations is the way to go. Don’t be afraid of progress, just be patient and careful.

‘Behold the turtle. He makes progress only when he sticks his neck out.’

* Strength and Flexibility.

Most runners like to run and it can be very easy to neglect the other aspects of our training plan. Strength and flexibility are key to your long term future if you want to stay running well and for many years. Whether it is a daily short routine at home or a weekly class we need muscular strength to support us as we churn out the miles on the road. 

Also, lots of mileage can cause a tightening of the main muscle groups so we need to flex and mobilise these areas to prevent injuries.

Of course we don’t like it but it must be done. Keep a diary and monitor / test your own strength and flexibility so that you can see if you are getting better or have you gone backwards and need to refocus on this area. 

The only bad workout is the one you didn’t do.

Your improvement in speed can come from greater leg and core strength. Faster turnover and greater power in each stride. Better posture from a good core will also lead to better speed. More flexibility in the legs can give an increase in stride length and that can only make you faster as well. If you have a weak physical frame and tightness, you will make little progress and you will get injured.

* Rest

Rest is vital for runners. It needs to be managed and controlled to keep you running. You need to take a break after a hard training block and a target race (for example a Marathon). You may feel you will lose some fitness, (you will), but long term it is important to rest and recover. If you don’t you will get injured and then you will have to rest anyway. It is better for you to take control of the situation. 

Rest is not quitting. 

Rest is the thing which gives you renewed strength and gets you ready for the next level. Getting enough sleep to help the body recover and proper nutrition are vital to long term running. You will get by with a few days bad of eating or a night or two of little sleep but you cannot function without properly looking after yourself. You will just feel tired, lacking energy, fail to perform and end up disillusioned. Not a great recipe for longevity.

Lecture over for this week. I’ll finish next week with Mental Health, Aging, Gratitude.

"Love the life you live. Live the life you love." – Bob Marley

Hope you have a lovely weekend.

#pwr