Modern Athlete Magazine Issue 103, February 2018 | Page 18
ROAD RUNNING
Here are a few things I would highly recommend if
you would like to make a substantial improvement to
your running in the quickest possible time, whether
you’re a newbie or have been running for a few years.
– BY TRAD CRUIKSHANK
1. Long-term consistency trumps short-term
intensity, both with exercise and diet.
It’s what you do most of the time that is important
and not what you do some of the time. Consistency
is doing what we set out to accomplish long after
the mood has left and staying committed to build
ourselves over a long-term period. This theory applies
to long-term training, over years, just as much as it
does to our day-to-day training. The correct training
needs to be applied consistently and evenly. The
alternative is the weekend warrior who doesn’t train
for five days and on the weekend tries to make up for
it by running too many kilometres, a prime example
of how to get injured and never improve your running
times.
2. Run solo to improve or social to enjoy.
The South African race calendar is set up for athletes
to fail, with races every Saturday and Sunday in
many areas. Going to a race implies that there is an
expectation of a time, or challenge to beat someone,
but consistently running harder that ideal means
you never give your body a chance to peak for a
performance. You may gradually improve your results
using this method, but in reality there are much faster
18
and better training
methods to achieve
your goals.
The same goes for
running too easy. Big social
morning runs are great for a chat
and coffee, but often these groups
accommodate all types of runners and
incorporate more walks and water breaks than may
be necessary for you. There is, of course, a place for
social running groups with motivation and structure,
but if you really want to improve, the best thing you
can do is run to your own effort and requirements
every run.
3. Listen to those with experience.
If they look like a runner, talk like a runner and smell
like a runner, they may still know nothing about
running… Many runners share advice and what works
for them, but you should look for runners in your club
or running circles who have improved over a period
of time, or have consistently great results, and ask
them what they’ve been doing. These runners are not
always naturally talented, but most have just worked
out the system, worked hard and are a great wealth of
knowledge.
For example, I had maxed out on my marathon PB at
3:25 before I asked a good friend with over 20 years’
running experience, Drew Fisher, to help me out. It
took some time, but at a target race a few months
later I ran a 2:56 just doing the ‘right things.’ Find a
mentor or coach to assist you and your improvements
will far outpace your expectations.
4. Do you run to eat or eat to run.
Everyone running a marathon burns between 2000
and 3500 calories, which is about the average
recommended daily intake, so why is it that some
people never seem able to lose weight. The answer
is partially due to understanding diet properly, which I
believe a sports-specific dietician could assist with, or
a mental misperception that “because I run so much,
I can afford to eat more.” For weight-loss, or running
that personal best, diet is simply as important as
training. You cannot afford to have a burger, chips and
milkshake after every run. Your body requires protein,
and glucose for muscles to recover, but pure sugar
and oily fatty food will just clog your system while
providing no benefit for the body to recuperate from
the hard effort of running. In other words, your diet is
the most important factor for recovery.
Final Word
Some people assume they are born fast, or that
running is easy for them, but in reality they have to
work hard all the time to maintain that level. I truly
believe everyone can run well, but if you want to
be the best runner you can be, it takes the effort to
understand and work at it.
“Find a mentor or coach to assist you and your
improvements will far outpace your expectations”.
ISSUE 103 FEBRUARY 2018 / www.modernathlete.co.za
I
’ve been running for seven years. I started running
because I wanted to run the Comrades Marathon, a
bucket list thing, but then the proverbial bug bit and
after a few months of building a basic fitness, running
became more enjoyable. From that point there were
small personal bests here or there, but after four years
I realised I had reached a plateau. My times were
not improving, I didn’t feel any fitter, and my body
composition was kind of fit but flabby. So what do I
think were the main changes that helped me break
that plateau and get to the “next level?” I’m no super-
athlete, but considering my first marathon time was
4:45 and my most recent time was 2:43, I think I can
make a few suggestions.