Pro Runner Training vs Rec Runner Training
I’ve been a recreational runner since 2019 when I retired from pro competition. At that point I had 20 years of serious training as a base of fitness which lasted a long time. Because I still trained a lot (but much less than as a pro), I was able to run fast and hard whenever I wanted to and my legs always felt good. It was great!
In 2021 I was pregnant and delivered my son and for the first time since childhood I went without running for many months. My body finally de-trained.
Since then I’ve felt much more like a true recreational runner in the sense that running is a lower priority than it used to be, my fitness and ability is not close to what it was as a pro, and my legs definitely don’t always feel good!
Still, as a rec runner my training style and habits are very similar to what they were as a pro. The volume is less and the paces are slower, but I mostly train the same.
That being said, there are some key differences in my training. They are:
Road running. I run all my workouts on the roads now while as a pro I ran most workouts on the track. I don’t have the time to drive to the track to workout anymore, since running isn’t my job. I still love the track but most of the time it isn’t feasible.
Less emphasis on pace. As a pro I ran all workouts with goal paces and really focused on hitting my splits. In hindsight I definitely worked out harder than I should have on occasion because I didn’t pay attention if the effort was too high. I would crush myself to get the splits. As a rec runner, I’ve been able to chill out enough to listen to my body better. It’s also helped being unsure of what paces would be appropriate at my lower fitness level. I had to run based on effort to discover what paces even made sense for me.
Related: How to Measure Your Effort: A Performance Skill for RunnersJump Rope. One thing I’ve added to my strength training routine is jump rope. As a pro I had trouble with plantar fasciitis and some occasional lower leg injuries and I wore heel lifts in my running shoes. Jump rope is a great way to strengthen feet, ankles and calves (not to mention strength bones). I no longer need heel lifts in my shoes and never deal with PF.
Super shoes. I love super shoes, but they didn’t exist while I was a pro athlete. I used to wear the most minimal footwear possible for workouts and races, but now I have a couple different pairs of super shoes to choose from depending on the run or workout of the day. I also have one pair of non-super shoes for easy days. Because of the rigid plate in super shoes, the foot and big toe doesn’t do as much work while running as in non-super shoes. This is just another reason why I now include jump rope in my training program.
Cotton T-shirts and crew socks. Just added this one as a joke! It’s absolutely inconsequential to getting fit, but as a pro I wouldn’t have been caught dead working out in a cotton t-shirt or crew socks. Now, they are my go-to style!
What stayed the same:
Pretty much everything else! I still lift weights, do pilates, get massages (not weekly though, like I did as a pro), get injured, get treatment, prioritize sleep and eating enough. I run a variety of workouts, easy runs, and long runs. My favourite workout is still hill repeats dialed up to 11.
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.
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