6 Training Runs You Should Be Doing to Improve Your Speed

Do you find yourself doing the same run over and over again? Whether it's outside or on the treadmill it can become easy to find a comfortable pace and route. Get out of that rut! It's time for a change. 

These runs should be included in your training. You will keep your body challenged, improve your fitness, and avoid mental and physical complacency while improving your speed. 

1. Cruising Pace Run: This should be your normal running day. You don't push, but you don't go easy. Let your body go at a comfortable pace without pushing or holding back. 

2. Threshold/Tempo Run: Work at 85% of your race pace (Lactic Threshold Pace-slightly slower than race pace). Be sure to include a warm-up and cool down. This type of run is meant to improve your ability to work at a higher level of effort for longer time periods (i.e. Improve your race pace!)
Example: 1 Mile Warm-up, 3 miles at Lactate Threshold Pace, 1 Mile Cool Down. 

3. Progression Runs: Add a section of harder work during your run. Typically this is added at the end of the run, but the timing can be varied. This type of run trains you physically and mentally to run at a harder pace when your body is tired. This is essential in the later miles of a race. This type of run also improves your speed without wearing down your body as much as completing the full distance at this pace. 
Example: 10 Mile Training run-7 Miles at Easy or Cruising Pace, 3 Miles at Half or Full Marathon Race Pace. 
Example 2: 10 Mile Training Run-7 Miles at Easy or Cruising Pace, 1.5 Miles at Full Marathon Pace, 1.5 Miles at Half Marathon Pace

4. VO2 Max Run: Running at your goal race pace and slightly faster for shorter time periods. This improves your speed and leg turn over, and prepares your body for running at the desired race pace.  
Example: For 5K: 5 1000 meter runs (1Ks) with rest or jogging rest between repetitions. 
Example 2: Hill Repeats: 30-60 second up-hill sprint. Try to reach the same spot each time for up to 60 seconds. Walk or jog back to your starting point and repeat 5X. 

5. Long Run: This should be done at an easy pace. The effort goes into building the mileage not the speed. This run will increase your endurance, and improve your bodies blood volume. Do not push the speed during your long run. This run is sometimes referred to as your LSD (Long Slow Day). 
Example: 10 miles at a comfortable pace. 

6. Recovery Run/Easy: Slow, easy paced run. Very low effort run. You shouldn't be out of breath during this run. Benefits of a recovery run include, increased blood volume, promotes healing of your muscles, improves removal of lactic acid build up in your system, and decreases muscle soreness. 
Example: Easy 3 mile run. 

***Do Not Forget to Include a Rest Day****

Rest Days are just as essential to your progress as training days. Your muscles make strength gains during rest. 

Example Training Schedule:

Sunday: Long Run
Monday: Easy/Recovery Run or Rest Day
Tuesday: Threshold/Tempo
Wednesday: Easy to Cruising Pace
Thursday: VO2 Max
Friday: Easy/Recovery or Rest Day
Saturday: Progression Run

Preparing for Race Day

Race Day. It's the day all of your training has been preparing you for. Whether you're a first time racer or a veteran going for a new PR (personal record) you may find that race day nerves hit. 

One of the best ways to deal with the race day jitters is preparation.  

Of course the first step of your race day preparation is your training, but a little extra planning to help smooth out the day of the race can decrease any anxiety you may be feeling. 

2-3 Days Prior to Race Day:

-Sleep: Often it's difficult to sleep the night before a race. You will run best if you are well rested. You can start this process a few days before the race. You have probably tapered off your training to rest your muscles, don't negate those effects by skimping on sleep. 

-Diet: Make sure you are getting in enough high quality carbs. 2-3 nights before the race you want to increase your carbs (especially if you are doing a longer distance race). Don't make any drastic changes to your diet, or experiment with a lot of new foods. Food is fuel for your race, but you don't want to try a new type of fuel and find that you have gastrointestinal issues on race day. Your largest carb loaded meal should occur 2 nights before the race, and not the night before. Meals should also include lean proteins. Foods to avoid: Dairy (unless you know this agrees with you), processed and fatty foods. High quality fats (fish, avocado, coconut) are okay, and can actually improve your endurance on race day, but only include these if you have tried it during your training. Make sure you are hydrating!

-Clothing: Make sure your race day clothing is clean for race day. Race day isn't the time to try out a new outfit or pair of shoes. Race in something that you know is comfortable. Trust me on this one. I ran in a brand new sports bra and ended up with cuts around my rib cage where the bra was rubbing. 

Day Before the Race:

-Sleep: Try to get a good night's sleep. If you have trouble sleeping due to the excitement don't worry about it to much! That's very common, and most of the other runners are probably experiencing the same thing. 

-Diet: Stick to what you know. If you want to continue carb loading eat your larger carb meal at lunch. Dinner should include some high quality protein. Eat enough food to feel nourished, but don't over do it. When you don't sleep well your body doesn't digest your food as well, and that can lead to GI problems on race day. 

-Clothing: Lay out everything you want to bring/wear to the race. Be sure to dress for the weather. It's nice to have a clean shirt to change into after the race (especially if you get sweaty and it's cold outside). Don't forget to lay out your shoes and socks. Don't be tempted by any new clothing purchases you have made that haven't proven themselves run proof. Some people sleep in the clothes they are racing in to eliminate a step the next day. 

-Extras: Pack anything extra you might need to bring. Clean socks for after the race. If you have asthma don't forget to bring an inhaler. If you are using gu packs, snacks, or any supplements for use before, during or after the race make sure they are packed (If you haven't trained with these do not try them for the first time on race day!) Camera/phone if you want to commemorate your day or pre-post race experience. You might need band aids for your nipples (lots of men require this), and A & D ointment to prevent chaffing. 

-Make sure you know where you are going! Review any directions/GPS, race start time, sign in/registration times. Don't forget cash for registration if you're registering day of. 

Day of the Race:

-Wake Up and eat breakfast/drink coffee as usual. Try to eat about 2-3 hours before the race starts. Don't try anything new or crazy (have I stated that enough?) Have a little bit of water, but don't overhydrate. You should have stayed well hydrated over the last few days. Over-hydrating can negatively impact race performance and lead to cramps. Stop drinking water about 1 hour before race time. One bottle of water pre-race (about 16 ounces) should be enough. 

-Apply anything you need for the race (band aids, A&D, etc). 

-Make sure you have directions, and give yourself plenty of time to get to the race venue. 

-Don't forget any of the items you pre-packed. If you are wearing racing flats make sure you have them with you. 

-Register/check in. 

-Check shoe laces, and timing chip (if your event is using chips). 

-Do a light warm-up before the race. Keep the warm-up dynamic (jogging, strides, plyo). Static stretching should be saved for after the race. 

-Enjoy your day! You worked hard to get to race day! Relax, take a moment to appreciate your body and mind for all of the work it took to get you to the starting line, and run your race!

How to Use a Foam Roller to Decrease Post Workout Soreness

Hi Everyone!

In this video I demonstrate how to use a foam roller to decrease pain in your shins, hamstring, calves, quads and shoulders. 

Foam rolling is a great way to give yourself a deep tissue massage. Foam rolling can breakdown scar tissue and adhesion's that build up within your muscles, increasing blood flow and improving muscle flexibility. Foam rolling immediately after a workout, and following it up with static stretching can help prevent the build-up of scar tissue in your body. 

Improving your blood flow does more than speed up the healing process, it also increases your bodies abilities to provide oxygen and nutrients to your body. It helps prevent shortening of muscles which can lead to bio-mechanical issues and repetitive strain injuries.  

This simple tool can improve the speed at which you heal, and help prevent injury, and you can reap the benefits with as little as 5-10 minutes of foam rolling. 

The first time you try it it might feel painful. Try to pause on areas that feel tight. These are the areas that need your attention most. 

The benefits of taking care of your body are plentiful, so take a little time for yourself and foam roll. :)

Melissa

Full Body Workout: Strengthen, Sweat and Run

Hi Everyone!

If you are looking for a great cross training day that incorporates running with strength training you are going to enjoy this workout!

I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat. Challenging your body in this style will condition your for endurance gains, while improving your speed and running form.

My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout. 

Remember to always work to your level, and adjust the challenge to your needs. :)

Enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Cardio 

1. Surfer
2. Single Leg Step-Up (right)
3. Single Leg Step-Up (left)
4. Curtsy Lunge (right)
5. Curtsy Lunge (left)

*Cardio

1. Knee Drop Plank
2. Side Plank Elbow Tap (right)
3. Side Plank Elbow Tap (left)
4. Leg/Hip Lift
5. Bicycle

*Cardio

1. Twisted (Oblique) Push-up
2. Dips
3. Rowing Shrug
4. Tricep Push-up (right)
5. Tricep Push-up (left)

*Cardio

Running: Warm-Up, Cool-Down, and Strengthening

Hi Everyone!

Today Jesse is taking us through his pre-run warm up routine. He demonstrates the different movements that he uses with the cross country team he helps coach. He also shares some post run stretches, and core exercises to improve your running form/speed. 

Gambit didn't want to miss a photo op. :)

This is really great information to help keep you injury free. Jesse is my running inspiration. He is incredibly talented and knowledgeable about the sport, yet despite his athletic prowess he remains humble. He helped coach me to a love of running. Check out: Running Made Me Cry...How I Became a Runner.

If you have running questions let us know! Post them in the comments below or on facebook. 

Enjoy!
Melissa

Running is a Building Process...Not an App

Running is a Building Process, NOT an APP

By Jesse Bender

Running is a building process. You do not simply add a running APP to your device and think you can clock a 15 min 5k (with or without your car). You find where your beginning base is and you build upon it….by RUNNING.  Every single person has different running capabilities. You find your base and you strengthen that level of endurance bit by bit to reach YOUR goals. Once you accept that you must build yourself towards your running goals, then you’re mentally ready to handle the challenges that you’ll face as a runner.

 How do I find my base? You find your base by running (preferably with someone else during the beginning stages for safety-sake) a shorter distance; say 1-2 miles (4-8 laps on a 400 meter track) or go for about 10-20 min on a treadmill. 

When you run, make sure the pace is easy enough on you that you could carry a conversation. Pay attention to how you feel every step of the way! If you feel overwhelmed and need to walk…guess what you future running badd-arse, WALK! DON’T LET YOUR PRIDE DECIDE!!!!  Switch between walking & running to accomplish the distance. You can try the 50/50 technique to build-up  Do NOT try to compete with someone else! This is all about YOU!  Finish the distance, and if you have a heart-rate monitor by golly-gee use it use it use it use it!! When you see how you feel at the end of the run, you can now establish your base.

Your next few weeks will be focused on building that endurance to handle the mileage. “Ok, what the heck does that mean?” It means, do NOT focus on running sprints just yet.  During your beginning phases to BUILD, work on building your endurance to be able to RUN as much of a goal distance. For instance,  if you are going to be running a 5k in 2 months but, you’ve never ran more than an aisles-length  at Wal-Mart to grab the last box of Cracked-Pepper Triscuits, then use that first month to build your running-endurance to be able to run for 3.1 miles. Again, if you NEEDED to walk at any point during the race, JUST walk! Running is a building process, so aim to complete a 5k without walking for your Next race! Back to the point, each week (using that first day 1-2miles or time on a treadmill as your basis) incorporate some days to run for shorter distance and some to run longer until you’ve reached running for a full 5k.

Running is a constant building process. Whether this is your first running plan or if you are getting back into the sport from a 10 year hiatus, it doesn’t matter. The rules remain the same for EVERYone! Find you base, build up that base, and keep challenging yourself to go further & faster. Please, feel free to message us about any running questions/comments/concerns/ideas! We LOVE to meet new people and help them reach fitness goals! See you at Benderfitness.com, and on Facebook at Team Bender and Melissa Bender Fitness !!! 

Bender Running is a new part of Bender Fitness. We are in the process of organizing all of our running related articles here, and bringing you new content. If there is something you would like to see or learn more about please let us know!

Power Interval Workout with Treadmill

Hi Everyone,

This workout is a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout! This is a great cross training workout for runners. It alternates interval training on the treadmill with movements to strengthen your core and glutes. 

If you don't have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below. 

I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout. 

Enjoy!

Melissa

Beginner: 5-10 Minutes of cardio, 10 reps 
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps


Part 1: Interval Cardio on the Treadmill

Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted. 

Part 2:

1. Chair/Side Squat

2. Up/Down Dog (Dive Bomber)

3. Reach Through Situp

4. Lunge with Kickback (right)

5. Lunge with Kickback (left)

Part 3: Repeat Cardio Workout

Part 4: 

1. Hip Press (right)

2. Hip Press (left)

3. Bicycle

4. Sumo Pushup

5. Ab Twist

Have You Out-Run Your Running Shoes?

Have You Out-Run Your Running Shoes?

One of the greatest things about running, is that you don't need a lot of equipment to get started. You need your body, and a pair of shoes. If you're a female a great sports bra is another must have, but I will save the details of the best running sports bras to a future post. 

Shoes provide the foundation that you run upon, so it's very important to be able to recognize when you are running on worn out shoes. What are the signs? 

1. Mileage: If you track your mileage, you can generally expect to replace your shoes every 300-400 miles. This varies depending on body weight, and the type of terrain you are running on. If you are pounding the pavement, you will need to replace your shoes sooner than if you primarily stay on the treadmill. 

2. Aches and Pains: You're feeling new pains, aches, possibly even shin splints. It may be a sign that your shoes have lost their cushioning. If you feel more muscle fatigue than usual, or bilateral pain (pain on both sides of your body) it could be another symptom of running on shoes that are no longer providing support. 

3. Your Shoes Show Wear and Tear: I'm not just talking about dirt, that's a part of running in the great outdoors. I haven't known any runners who have managed to keep their shoes sparkling and new once they start putting mileage on their shoes. The pictures below show some different shoes, and what you can look for with your wear pattern. Recognizing your wear pattern, can actually tell you a lot about your running style, and foot strike pattern. 

-Examine the soles of your shoe to see if there is any visible wear. Is the tread still visible on your shoe, or is it visibly worn down? This is a picture of the bottom of my running shoe. They still have quite a few miles left on them. I chose a sturdy shoe that can take a lot of wear and tear, as well as withstanding many miles.  

Compare this picture to the last one, and you should instantly recognize a major difference. These shoes are worn down, and need to be replaced. The wear pattern on the forefoot is immediately obvious. You can also tell from this picture that the runner has a mid to forefoot foot strike while running. The heel shoes virtually no wear. 

The heel isn't the only place to look for wear and tear. Examine the side portion of the base of your shoe. You may notice tiny fine lines, and wrinkles in the cushion of your shoe. If there is significant wrinkling it is a sign that your shoes aren't as supportive as they once were. 

It is also helpful to examine more than one pair of your old running shoes, if you are trying to determine your individual needs in a running shoe. Someone with a heel strike has different shoe needs than someone with a mid-sole strike. Also, you may pronate or supinate when you run. If you aren't sure bring a pair of your worn down running shoes to your local shoe store and have them examine your wear pattern. They can perform a stride analysis, and recommend an appropriate shoe. You may want to stick some air fresheners in your shoe before handing them over. As a courtesy. ;) 

Progression Run: How To and Benefits

Progression Run: "How To" and Benefits



Progression runs are one of my favorite types of run. The idea of a progression run is simple: you start out at a slow/easy pace and finish fast. If you are training for a race, or want to increase your running speed and stamina this is a great workout to add into your running schedule. 

There are many benefits to progression runs, including increased endurance, improved lactic threshold, increased mental fortitude, and practicing speed work without wearing down your body too much. It is an easy way to add more speed work to your schedule, while also allowing your body to acclimate to working hard even at the end of a run when you are more likely to be tired. 

There are many different ways to complete a progression run. You can do it based on time or distance. 

For example, for a 30 Minute run: Complete the first 20 minutes at an easy pace, and the last 10 minutes at a moderate or hard pace. Moderate should be slightly slower than your race pace, hard should be at your 5K race pace. VO2 Max workouts should be done faster than race pace, but that is typically reserved for faster, shorter workouts. 

You can also do a progression run based on distance. On Sunday, Jesse and I did an 8 mile progression run. We did the first 6 miles at an easy pace, and the last two miles at a moderate pace (I should say moderate pace for me, the entire run was easy for Jesse, he was pacing me). I was exhausted during this run, so my easy pace was much slower than it was a week ago, and my moderate pace was 7:30 min/mile which I held for the last two miles of the run. 

You can build your progression runs, for example starting out going hard for the last 5 minutes, then increasing that to 10 minutes. Eventually you can break your workout into thirds completing the first third at an easy pace, the middle section at a moderate pace, and the third section at a hard pace. 

I really like the versatility of progression runs. You can modify them to fit your schedule, running style, and needs. A progression run can be done outside, on a track, or on a treadmill. They are great training, and you will feel like you got in a great workout by the end of your run. Plus, you will know you are improving your stamina and overall level of fitness and athleticism. 

In the comments section below let me know if you already use progression runs, or if you will be adding them to your workout list. :)

Have a great night,
Melissa

Training to Race: What Kind of Runner are You?

Long runs give you a lot of time to think. As I was running, and trying to hit a specific pace for the first 5 miles of my run (which of course ended up being on a steady incline) I had a lot of time to ponder the type of training that I respond to best. 

Having had the opportunity to assist in coaching a high school cross country team, and watching Jesse and Shep coach together I have noticed that training needs to be individualized. 

One plan does not necessarily fit all. As an Occupational Therapist this idea is very familiar to me. All day long I modify different tasks to help people achieve their highest level of success and independence. This carries into my running and coaching. 

So what type of runner are you? You might recognize yourself in one of the descriptions below, or you might like to try out different methods and see which suits you best. If you are training for an event you should always incorporate easy runs, tempo runs, speed work, and hill workouts, but how you approach this workouts will vary. You may find that at different times in your training, the approach you prefer fluctuates. 

Pace Oriented: Many people respond to this type of training. This type of runner likes to know exactly what paces to hit, what their splits should look like, and focuses on achieving negative splits in their races (running the second half of the race at a faster pace than the first half). These runners often demonstrate an uncanny ability to mentally crunch numbers and vacillate accurately between miles, kilometers, meters and yards. They know exactly what their pace should be in each measure in order to hit their goal time in a race. 

If this describes you, the best way to structure your training is based on these goals. You might like Runner's World's Pace Calculator and Pace Wrist Band Creator which tells you what your times should be for each mile to hit a given goal time. 

Training: Incorporate pace related goals into all of your training. You should know your paces for the following:
 Easy: (talking) pace.
Race pace: The pace you can maintain for a race. 
Tempo pace: Comfortably hard, but sustainable for an extended period of time, typically 3-6 miles. 
VO2 Max pace: Your hardest working pace. The pace at which you are breathing hard and taking in the maximum amount of oxygen. 

Each type of run should have a numerical value/pace attached to it. 


Effort Oriented: Some people respond better to training which focuses on their perceived effort during exertion. Studies have shown that the RPE (Rate of Perceived Exertion) is a very accurate rating scale which can be used individually to determine how hard you are working. The Borg RPE scale is rated up to 20, however, a simpler scale of 1-10 is generally sufficient. 

Effort oriented runners will often focus on maintaining a certain level of effort in their races. For example, when running up hill their pace slows down as the level of effort goes up. Similarly, when going downhill they don't relax, they keep their physical level of effort the same. 

This type of runner may respond well to training with a heart rate monitor, or may prefer to rely on their own physical experience of the pacing. 

The RPE scale is as follows:

0-1 No Effort. 
2-3 Light Exertion (stretching/warm up). 
4-5 Medium Exertion (you should still be able to talk comfortably). Easy Pace running. 
6-7 Moderate Exertion (harder breathing, able to carry on conversation in shorter bursts). Comfortably pushing, you are working hard, but know you can go harder. It feels good to know you don't have to go harder. 
8-9 Hard Exertion (breathing heavy, able to say only a few words at a time. You should wonder how long you can maintain this pace due to increased level of effort). Race Pace. You are working hard, but you can maintain this pace/effort. 
10 Maximum/Hardest Level Exertion (as hard/fast as you can go. You should not be able to speak. Typically you can only maintain this pace for up to 1 minute). Sprinting. 

Training: Focus your training based on effort. Although you may still have a time goal for a specific event and know your goal paces, maintaining a certain level of effort is more important to your success than pushing to hit your miles at a specific time. 

Competitive Spirit: This type of runner responds best to running with a partner or group with a similar level of ability. In races this person is motivated to push as hard as they can to beat those around them. Training with others motivates them to run harder and faster so they can always be their best. 

Training: Train in a group, but be sure not to over do it! Easy days should still be easy, not a competition for who has the fastest easy pace. :) 

So what type of runner am I? 

I prefer effort based running. Time based goals make me feel anxious. If I don't hit my goal times I feel like I failed at my workout. Instead of getting motivated, I become discouraged. 

I ran the same course 2 times over the course of a few weeks. The first time I did it I was aiming for a comfortable pace (based on effort) and I felt amazing the entire time. The second time I did it I had a pace goal: hit a certain pace for each of the first 5 miles of the run, followed by 5 miles of recovery. 

The results: in the goal pace run my average pace was 25 seconds slower than on my easy effort paced run!

Why? For me the problem was mental, and it happens pretty consistently when I focus exclusively on time. 

When I focus on effort my thought pattern is: "You can hold this pace forever!" or when the watch beeps that I ran a mile "That was easy. You can do that again 5 more times no problem!" 

When I focus on time my thoughts go something like this: "Oh God! I need to pick up the pace or I'm not going to hit my time!" Look at watch. "I'm not going to hit it this time, what the heck makes me think I can do this pace for 13.1 miles if I can't even hit it on this mile in practice." The anxiety affects my breathing, and takes away the joy and feeling of strength I normally get from running. 

Note: As with all of my workouts variety is the spice of life. I like to switch up my training, and try different goals. Don't be afraid to challenge yourself in new ways. If one way isn't working for you or giving you the results you are looking for don't give up! I will continue to have pace based goals in some of my training, and I will get better at achieving them. I don't want to lose my love of running so I will use more than one training technique. 

Happy Training!
Melissa