Runners like to run. They like it so much they often aren’t sure what to do when they can’t run or when the training plan says “Cross Training”.
Becky called me last December because, with winter coming on, she didn’t know what to do. The treadmill was getting boring and she wasn’t sure what other options she had to help her reach her goals. She wanted to push forward with her running distance but didn’t want to risk injury. She just wasn’t sure how to take it to the next level.
After getting to know Becky, I knew we had to address two things:
Nutrition
Most running programs are the same. What makes the difference is fuel and recovery. Becky needed to decrease sugar consumption and improve the nutrient density in her diet. I love a good tea latte as a treat, but Becky’s lattes were a problematic habit.
I was addicted to Cinnamon Dolce Lattes and Chai Tea Lattes. I would have at least 2 a day. I loved the Chai Tea concentrate and would make a lot of them at home. I really did not realize how much sugar, and calories were in those drinks.
Too much sugar and not enough veggies and protein were holding her back from feeling as good she should and performing as well as she could.
We replaced lattes with green tea (great anti oxidant boost to combat running stress) and added more colorful veggies. We talked about good protein sources, particularly ones that were meatless. Becky is not a vegetarian but didn’t want to overload on meat (or protein powder). We also added edamame and beans to her rotation. We balanced her plate so her body had all the nutrients it needed to recover and repair.
A Strength Training Plan
Repeating the same activity over and over can lead to injury. The body was meant to move in different ways and experience a variety of activities. Becky needed to cross train; more specifically she needed to strength train. Strengthening the muscles that support the ankles, knees and hips help keep joints stable and prevent injury. Core strength is important to keep you upright during that “inflight” moment of the stride. Strong glutes give you speed and power.
We started Becky with the basics. She learned to do a proper squat and planked for core strength. Once she had a good foundation, we added more complex exercises requiring balance or multiple movements, like lateral lunges with torso rotations or weighted single leg Romanian deadlifts. For power, and to push her anaerobic threshold, we added plyometrics. Becky will be the first to admit that she has a love/hate relationship with jumps squats. But she’s happy with the payoff.
I was really surprised in how much the variety of workouts that (Pamela) gave me strengthened my running, and the changes I noticed in my body. It was so exciting to see small changes each time I was in a race this year. I went into the year with a 5k PR at 28:48, and my current PR is 25:58. I even placed in my age group twice this year!!!
Becky was also able to complete her first half marathon in May – without walking – despite limited training time. Her latest triumph? Her second half marathon on November 3 with a time of 2:05:03 – a new PR!
Where will Becky go next? She wants to keep hitting those PRs. She realizes every race might not be a new PR, but she’s ready to hit some new personal records. With strong muscles and a good nutrition plan I see many new speed and distance records in her future.
