One month before my 50th birthday I finally completed a long term goal of running a 50 mile trail race. The hills and elevation changes of Baraboo, Wisconsin were harsh compared to my normal training runs in coastal North Carolina. With the race being in July the hills were somewhat offset by the starting temperature on race morning, which of all numbers was in the 50s.
Running has always been a part of my life and I’m thankful I’ve had a supportive family to give me encouragement. My wife has always cheered me on. In the early days I can remember her standing in the cold or holding an umbrella while I pursued my competitive dreams. Most recently she was part of a crew of four who met at different locations along the course of the 50 miler to restock me with necessary supplies. Although my children ran in their early years and accompanied me on bikes for many a mile, none ever picked up my love for pavement pounding or the quiet of the trails. They prefer walking and the occasional bike ride. There’s always hope though, but I tell them not to wait until they feel obligated to do a memorial marathon in my honor.
Coming home from my teaching job and being able to run has definitely been a staple in preparation for evening work. This has been a necessity to regroup and burn off the stress of the day. In addition, whether I’m training for a long race or not, I am protective of my Saturday long run. Sometimes “long” means 20+ while other times it may be around 10 miles.
Running research has come a long way in the 30 plus years I’ve been training. If you are planning on running a health screening by a physician is always a good idea. Below are some training tips I’ve learned along the way.
- Run 4-6 days per week.
- Rest 1-3 days or cross train 1-2. Do not minimize the importance of total rest or very easy days.
- Follow the 80/20 rule. 80% of the training runs should be at a low intensity. 20% can be at higher intensities if your goal is to continue to improve times or running economy. See the book “80/20 Running” by Matt Fitzgerald.
- Eat healthy.
- Get plenty of sleep.
Of course breaking each of those Items down can be a bit more complex and if you are interested in the science and data behind that I would definitely encourage more research. Perhaps one of the mistakes I made in my 20s and 30s was too much intensity too often. I followed a philosophy of hard-easy-hard-easy days. This definitely didn’t follow the 80/20 rule or proper rest. This may have led to the development of a couple of different types of heart arrhythmias. In the book, “The Haywire Heart” by Case, Mandrola, and Zinn, an examination is made and data is presented on the changes that take place within the athlete’s heart when intense exercise is undertaken for long periods of time. For more on my personal experience and to read spiritual applications, see “Listen to My Heart” under the book section.
Although focused on ultra runners I think one of the best training books out there is “Training Essentials for Ultrarunners,” by Jason Koop. He does an excellent job of explaining how the body adapts to different training stressors and how to methodically improve fitness.
Running or any type of physical activity can be very beneficial to living a quality life. There are physical, mental, and emotional benefits to exercise. Of course if we maintain a clear mind and a healthy body, then we are going to be able to maintain a higher energy level and be much more effective in our work for the Lord.
Eric Dougherty
Free.The.Ox.com