Secrets of Running Professionals Part III
Coming at you with a third installment of secrets of the pros today. I’ll probably keep up with these as long as new ideas arise. Today’s theme is INDIVIDUALIZATION.
Self-Treatment
I don’t know a single pro runner who doesn’t have at least one lacrosse ball in their gym bag. Stretching ropes, scrapers, rollers, massage guns, all varieties of balls… the list goes on. Pro runners actually use these tools regularly!! But pro runners have tools and tricks that are specific to their own body and injury history - each person has a slightly different collection of items. And they use them in different ways. For example, I primarily use the lacrosse ball on my arches, and a foam roller for my back. Someone else might primarily use the lacrosse ball for the hips, and the foam roller for the quads. Or maybe never uses a foam roller but instead uses the stick, or a theragun. There are endless tools and endless ways to use them, and that’s the point.
Pro runners understand that there’s a lot we can do to help ourselves get ready for a workout. Through experience they learn and understand how their bodies should feel before a workout, and (largely) know how to get that feeling of readiness. They create their own routine and habits to get ready to run. These habits help runners get the most out of their workouts and avoid many preventable injuries.
Related Topics:
Pre-Run Routine
Survive Your Training
Run Smart: Mobility, Activation & Self-Therapy
Many Ways to Get Fit
While many recreational runners attempt to follow the same cookie cutter training plans purchased online, pro runners understand that there are many ways to get fit and achieve results.
**Please note: cookie cutter training plans can be excellent. But trying to follow a plan precisely without any customization is risky because the plan isn’t created for you. Approach these plans loosely. Use them as a guide, and listen to your body carefully along the way.
Pro runners are good at (or learn to be good at) tailoring their training to suit their individual body and strengths. As with any pursuit of self-improvement there is a LOT of trial and error here. Pros don’t automatically know what works for them, just the same as recreational runners don’t automatically know what works for them.
Pros pay attention to when training isn’t working and they try new things. I think the reason why recreational runners don’t do this is lack of confidence. It’s easy to feel like you need to run “X miles” or do “___ x-training” if someone faster than you does it. But our ability to know ourselves isn’t dependent on talent or speed.
Anyone can try different things and (over time) learn to trust the process that has felt the best and led to results, regardless of what others are doing.
When I was a pro athlete, my training partner and I had almost identical PRs in the mile (our specialty). I would run up to 70mpw. She ran about 45mpw and did a lot of cross training. If she tried to run the same mileage as me, she’d get injured.
We lifted in the gym at the same time with the same S&C coach, but I crushed pull ups while she could not do them. She squatted at least 30lbs more than I did (and weighed less than I did). We physically couldn’t do some of the things the other one could, and we didn’t waste time or energy trying to “keep up” with the same numbers as the other. We understood what worked (and what didn’t) for us.
The methods that are successful for one person does not guarantee success for someone else. Of course, there are foundational principles that apply to all smart training, such as getting enough rest, eating/drinking enough, and an appropriate amount of quality training. Beyond that, there is no universal ”best” volume, frequency of workouts, style of workouts, running cadence, heart rate, power, or long run distance.
Related Topics:
8 Ways to Customize Your Training
The Best Training Plan for Runners
Why Runners Need Online Coaching
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.