Monday
Jul272009
Ten Terrible Training Errors, by Hal Higdon
Monday, July 27, 2009 at 11:57AM 
Everybody makes mistakes with their training. Here’s how to learn from yoursWhat are the most common training errors made by runners? How do we avoid them? How do we recover as soon as possible? Most important: how do we learn from our mistakes? Here are the ten most common training errors and what to do if you make a mistake with your training.
1. Too Fast
The Mistake: Going so fast in practice or races that muscles pull, tendons snap, or you begin to feel excessively fatigued when it’s time to run.
The Solution: Nearly every progressive training program for runners beyond the beginning level includes some form of speedwork: defined as training at a pace equal to, or faster than, you might run in a race. Various types of speedwork promoted by most coaches include: intervals, hill repeats, sprints, fartlek and tempo runs. How much speedwork your body can tolerate depends partly on the depth of your training base: those long, easy miles run before starting speedwork. Know how much your body can tolerate. Most runners with a good training base can run one speed session a week as a prelude to weekend races. Only the best runners can get away with two.
2. Too Far
The Mistake: Running long distances in workouts, either on a daily or weekly basis, so that you're tired all the time or get injured easily.
The Solution: Consider why you got injured. Running is a repetitive exercise. Unlike many other sports (tennis, basketball) where you’re constantly changing direction, you repeat the same movements mile after mile after mile. Increasing mileage and running long can get you in good shape, but it also can cause overuse injuries. Gradual adaptation is one secret to tolerating high mileage. Cross-training is another means to a fitness end. Divert some of your activity on off-days into alternate aerobic activities: swimming, cycling, skiing, even walking.
3. Too Often
The Mistake: Making running so much a part of your daily routine that you refuse to rest or take a day off.
The Solution: Running is enjoyable--and becomes more enjoyable the better you get at it. Running daily provides a break from stress, a quiet interlude, a boost to self-esteem, an opportunity for social interaction with other runners: all that plus you maintain a high level of physical fitness. But there come times when every runner needs to take a day off, maybe two or three. A calf cramp that might disappear if you rested a day lingers and gets worse, forcing you into inaction for a week. Young athletes often can shake an injury by running easy. Older athletes need a full day’s rest, maybe more. And that means complete rest, not compulsive cross-training.
4. Too Little
The Mistake: Taking two or three weeks off from your fitness routine, because you figure you worked hard enough and can coast for a while.
The Solution: This is the other side of the “obsessive” coin mentioned above. Taking time off is not necessarily a bad idea, particularly after a marathon, when injured, or during periods of high stress. The training error occurs when you attempt to resume training at your previous level. Cut the miles or quit early before you get hurt. Another strategy is to do at least some maintenance-level training during your time-off period. Doing a couple of workouts a week will make your comeback that much easier.
5. Too Ambitious
The Mistake: Getting into great shape, then thinking, “If I ratcheted my training up to the next level, I could really kick some butt!”
The Solution: Most training programs utilize some form of progression to achieve their ends. At the uppermost level of fitness, however, doing more doesn’t always get you into better shape. In fact, that’s when you’re most likely to get hurt. Your margin for error shrinks when you’re in top shape, because you’re often right on the edge. If you sustain a consistent level of training over a long period of time, that allows you to maintain a wider margin of error when you do try for peak performance.”
6. Too Hard
The Error: Running all your miles on hard surfaces, particularly unyielding concrete, but also other paved surfaces.
The Solution: Running on pavement may be convenient, but it’s not always gentle on the joints. Unfortunately, if you live in a large city, the only running routes nearby may be paved. Even though you’re a roadrunner, get off the roads for some of your workouts, particularly the fast ones. Gradually adapting to soft, uneven surfaces can actually strengthen the muscles and ligaments supporting the foot and make you a better runner.
7. Too Inspired
The Error: Becoming so excited about getting ready for a race--particularly a marathon--that you start to run without sufficient background.
The Solution: Many new runners, consumed by marathon fever, choose that event as their first race even though they never have trained before. Ideally, new runners should spend a year or more developing a base level of fitness before contemplating their first marathon. Realistically, many of us demand instant gratification. Nevertheless, if you can take the time to gradually get into marathon shape, you will enjoy the experience much more. Most important, pick a good training program, such as those of mine available on the Internet.
8. Too Sick
The Error: Resuming training at the same level after a bout of illness--particularly the flu, or a bad cold.
The Solution: Antibiotics can perform miracles. Unfortunately, your immune system still may be compromised, and if you go back to your old running routine, you may delay your recovery. Use the fact that you got sick as a sign that you may have been training (or racing) too hard to begin with. When coming back from any illness, hold back on your running for several weeks. Even though you feel good again, you may be setting yourself up for a relapse if you don’t take it slow.
9. Too Worn
The Mistake: Failing to realize that the shoes you bought on sale at the race Expo last autumn aren’t going to get you through your long runs this spring.
The Solution: Most running shoes should last about 500 miles, but not all shoes or runners are built equal. Materials in running shoes deteriorate guaranteeing you a hard ride if you keep them too long. Check your shoes frequently to make certain they don’t need replacement. This is particularly important if leg pains begin to develop.
10. Too Repetitive
The Error: You’re comfortable in your regular routine, or afraid to try something new, so you run the same course at the same speed day after day after day after day.
The Solution: If you want to improve, you need to vary your routine. Pick some days when you run farther or run faster--or run farther and faster. Another strategy is to pick some different (and more scenic) course, even if it means some travel. Once a week, treat yourself to a workout in a special location or with special friends that will alleviate ennui.
If you have a question for Hal Higdon, you can ask it by visiting his Virtual Training Bulletin Boards.
Reader Comments (3)
[...] webmaster wrote an interesting post today onOfficial Blog of TrainingPeaks» Blog Archives » Ten Terrible <b>…</b>Here’s a quick excerpt [...]
Hello Hal,
I read with interest your best selling Marathon and await with anticipation the publication of your novel. Congratulations and Good Luck!!
I chuckled when I read the anecdote about the guy who contacted you a month before a Marathon to inquire if its too late to start because I now find myself in the same position!
A month ago my sister, who is a long-time runner, lost her training partner with whom she had planned to run the Marine Corps Marathon on 10/25. Not knowing what I was signing up for, I offered to buy her friends bib and run with her. I am not a runner, but am in decent shape for a 48 year old. I bike and go to the gym, but had not run (without being chased andyway!) since high school gym class.
Nevertheless I decided to try and prep for it to see if I could finish it. I started ambitiously, but was immediately humbled. By the end of the first week of training, my sore muscles carried me to 10 miles, a week later 1/2 marathon and a week after that 20 miles, then I tried for another 20 but bonked out at 14. Last weekend I ran 7 miles to the starting line of a 1/2 marathon educational fundraiser in my community and finished it, so I'm on my way.
Even though I would not recommend my technique its nice to know that even us old guys can jump into action. I'll let you know if I finish the MCM in 2 weeks, and perhaps you can add a footnote to your anecdote (since the other poster, never told you whether or not he finished or even tried). I've gotten some great stuff from your book, advice and inspiration and owe a lot of my motivation and success so far to your book.
Thanks!
Craig from Danville Califoria
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