Trade TV (or Internet) Time for Training Time (Includes sample beginner 5K training plan!)

While “running a 5K” can sound daunting, it is actually a perfectly achievable goal for people of all levels of fitness, even those who are currently sedentary. We don’t like to think of people who aren’t active as “couch potatoes” but as runners with untapped potential! The key to successfully making it to the start (and finish) line of a 5K is in a sound training program grounded in principles that will help keep you injury free and motivated to keep progressing.

First, find your motivation: for many, signing up for a race is a major motivating factor. Having a date on the calendar (and letting people know about your plan to run the race) helps keep you focused on an actual, tangible goal. Recruit friends and family to join you- having support and company (and even a little friendly competition) can also keep you on track. The promise of a reward- a manicure, massage, or even the occasional yummy treat- works for others. Or keep track of your progress on a calendar, online training log, or some other way of visibly seeing your accomplishments along the way.

Once you are motivated to start- and stick with- a training program, make sure you have the right gear. The best investment you can make when starting a running program is a good pair of running shoes from a specialty running store, where the experienced staff can fit you in the right shoes for your biomechanics, stride, and goals. We often see beginner runners get injured because they are running in the wrong type of running shoe, or a running shoe that is too old. During the winter, good cold-weather running gear is also essential to keep you out and running comfortably even when the temperatures drop.

Finally, you need a good training plan that is based on the principles of progressive overload, or slowly increasing your mileage as your body gets used to each new level of activity. Beginners should start with intervals of running and walking, gradually increasing the run intervals and decreasing the walk intervals. As a general rule of thumb, you don’t want to increase your weekly mileage more than 10%. So if during the first week you go out three times and run (or run/walk) for 30 minutes (total of 90 minutes), the next week you don’t want to go out for any more than approximately 99 minutes total. Or, if you are basing your runs on mileage, if you run 10 miles in one week, you don’t want to run more than 11 miles the next week.

A sound training plan will also incorporate rest following periods of activity. Rest is as important as the activity, as your body will recover and get stronger while you are resting. If you are running three days a week, it’s best to spread those three days out throughout the course of the week rather than putting them all together, one after the other (the “weekend warrior” syndrome).

In addition to watching how much you increase your weekly mileage and making sure you are getting plenty of rest, you need to pay special attention to the pace of your runs. We encourage our runners to use the “talk test” when running- i.e., can you carry on a conversation with your running buddy while you are running? If you are huffing and puffing so much that you can’t get out a sentence, you are running too fast and will risk injury. Run at a pace that feels comfortable and that you feel like you can maintain the entire time- these slow, long runs are the key to building your endurance and improving your fitness. Physiologically, this is how your body will adapt to the longer distances and sticking to this pace will help you avoid injury.

By finding your motivation, getting the right gear, and following a well-rounded, smart training plan, you can take small steps towards accomplishing a big goal- before you know it, running 3.1 miles won’t seem daunting at all and you’ll be planning your next big goal! (Of course, always check with your doctor to make sure there are no contraindications to starting a running program.)

Check out our beginner training plan targeting one of our favorite local Spring 5Ks, Jeremy’s Run in Olney, Maryland (the race also has a 10K course for more experienced runners). All you need is about 30 minutes, 3 times a week- likely less time than you spend on Facebook, watching TV or thinking about exercising!

Spring 10K/10-Miler Program Registration CLOSED!

In the interest of maintaining the personalized coaching experience we strive to provide to all of our runners, we have to put an enrollment cap on even our most popular programs. We received an overwhelming response to our Spring 10K/10-miler program and now have 40 enthusiastic, motivated runners registered and ready to get started on February 5! As of today we have CLOSED registration for this program and look forward to running with everyone in a few weeks. If you missed out on the registration for this program, please contact us about how we can help you achieve your goals through our Virtual Coaching or through one of our other programs. Stay tuned for information on our Weekday Beginner 5K program starting in mid-April!

Corporate Programs

Did you know Run Farther & Faster works with corporations and other institutions to help promote the wellness of its employees? We work with Wellness Departments and Committees within corporations, educational institutions and other organizations to help achieve their goals of improving employee morale through group training, reducing health care related costs, and promoting general health and well-being of their employees. We love how a running program can spark team spirit and workplace relationships, and think it's admirable that so many employers are implementing these types of programs for their employees.  Click here to read more about some of our recent corporate training programs!

We work with the organization to design a program that is right for the group and employees, both with respect to level and availability of the employees. Typically, programs are 8-10 weeks in duration and guide employees through a training program targeting a goal race. Like all of our coaching, programs are based on the principles of progressive overload, injury prevention and personalized attention, and can be tailored to both beginner and advanced runners, with beginners building endurance and more experienced runners focusing on speed development.

Participants are provided with:

• A comprehensive training calendar, including running and suggested cross-training;
• One coached group run per week, led from the client’s location on a day/time that is mutually convenient. Session length ranges in time from 45 minutes to approximately 1 hour depending on the distance of the scheduled run, and includes warm-up and stretching. Where it is difficult to schedule a convenient time for group runs, some organizations prefer virtual coaching, where we are "on call" via phone and email for runners following the program;
• Weekly communication from coaches provides accountability and availability to answer individual questions and help modify the schedule to fit individual needs;
• Seminars on running-related topics, including injury prevention, proper running form, strength training and stretching for runners, nutrition, hydration, running gear and race day preparation. If desired, coaches can arrange for experts (physical therapists, orthopedists, registered dietitians, etc.) to speak to the participants; and
• Run Farther and Faster discount from RunningWarehouse.com as well as select local races

Employers are encouraged to select a goal race for participants to complete at the end of the program; corporate clients often choose a race so that employees can participate as a team. We can help the organization and/or individual runners in selecting a goal race, and can often negotiate a reduced team entry fee. We encourage companies to provide team running shirts for their employees participating in the program or race to reinforce “team spirit” and provide visibility for company.

If you are interested in finding out how Run Farther & Faster can help build employee wellness, morale and camaraderie in your workplace, contact us for more information!

Spring 10K/10-Miler Group Training Program Registration OPEN!

Sign up now for the Run Farther & Faster Spring 10K/10-Miler Group Training Program, coached by two experienced Road Runner Clubs of America (RRCA) certified coaches and top-ranked, accomplished runners. We pride ourselves on individualized attention- our number one motivation is helping runners of ALL levels run farther, faster while having a great time and learning to love running!

The third year of our popular 10K/10-miler training program starts on Sunday, February 5 and targets the Cherry Blossom 10-miler on April 1 and the beginner-friendly Pike’s Peek 10K on April 29, 2012. This program is for runners of all levels- beginners who are able to run two miles (no pace requirement) will work towards building endurance for the Pike’s Peek 10K, a net-downhill course down Rockville Pike, beginning at the Shady Grove Metro and ending at White Flint Mall. More advanced runners will train for the Cherry Blossom 10-miler. Beginner runners are encouraged to run the Cherry Blossom 5K Run/Walk. NOTE: Registration for Cherry Blossom 10-miler AND 5K is through LOTTERY selection; runners must enter the lottery between December 1 and December 9 and lottery winners will be announced on December 13. Click here for more information. If you can’t run the two miles required to start the program, contact us and we can help you build up to the necessary base mileage over the next few months!

Programs are tailored to individual levels of fitness and goals, and coaches work with runners to help them achieve their personal goals. Runners of all ages are welcome, and this comprehensive program includes:

• Complete 13-week training calendar, including guidance on cross-training, strength training , stretching and race-day preparation;
• Weekly group runs on Sunday mornings in the Rockville/Bethesda area;
• Discounted entry to the Pike’s Peek 10K;
• Speakers on various running-related topics;
• Technical running shirt;
• Discounts on gear from Runningwarehouse.com, and
• Support and encouragement from experienced coaches who are also accomplished, ranked runners

Cost for the 13-week program is $100 (does not include race registration) or recruit a friend who has not taken one of our previous programs and take advantage of the Buddy Program, $180 for both of you ($10 savings each). Registration is available at http://www.runfartherandfaster.blogspot.com/ (select “Spring 10K/10 Miler Program” from drop-down menu).

**Register early, as spaces are limited to maintain personalized attention. Our Fall 5K/15K program closed early so don't miss out on this program!**

Contact Lisa Reichmann (lisa_reichmann@yahoo.com) and Julie Sapper (jegossma@hotmail.com) for more information.

Here is what past participants have to say about our training programs!

"Thank you Julie and Lisa for all the support. Indeed you have gone above and beyond my expectations during the course of this journey." --Max, Gaithersburg, MD

“With Julie and Lisa's expert advice and relentless support and guidance combined with the camaraderie of a solid team of other runners, I was able to successfully complete my first half marathon.” – Jessy, Boyds, MD

“Julie and Lisa are amazingly supportive and encouraging to all participants and truly want their students to succeed. With their guidance and encouragement, I've run in two 5K races and even placed 1st in my age group in one of them.” – Ariel, Potomac, MD

“Julie and Lisa helped create a realistic training program that helped me not only achieve my goal, but BEAT my goal. Julie and Lisa really believed in me and in turn I believed in myself. The smiles and excitement are genuine and that is what makes them great coaches.” – Caryn, Bethesda, MD

“With only slight exaggeration, I can say that Run Farther and Faster saved my life. After participating in several Run Farther & Faster programs, I am healthier than ever as a result of the expert advice I receive from Lisa and Julie, two world class athletes who really understand the dynamics and strategy of running. This isn't some program sponsored by an apparel store in an attempt to get you to buy more merchandise -- Lisa and Julie actually enjoy training other runners, whether beginners or advanced runners of all different ages.” -Eric, Rockville, MD

Ready, Set, Go!

You’ve put in months of hard work and dedication, consistently sticking to a sound training program, and now your target 5K or 10K is just around the corner. Assuming you have trained properly, success on race day now depends on proper preparation and execution. Make sure you set yourself up for your best race possible by following these tips:

Ready!
One week before the race:

The week before the race, focus on your sleep and hydration/nutrition. While the amount of sleep needed to be truly rested is very individual, aim to get 7-8 hours of sleep a night. If you are getting good quality sleep on a regular basis in the week(s) leading up to your race, it won’t matter as much if you don’t get a great night’s sleep the night before the race, which may happen due to nerves.

Keep a water bottle with you and make sure you are drinking enough to stay well-hydrated. Our favorite tip on good hydration is making sure your urine is “clear and copious;” in other words, you are going to the bathroom frequently and the color of your urine is pale. Also aim to eat more whole foods in your diet- fruits, vegetables, whole grains, and other unprocessed foods. These foods will provide you with longer lasting energy and will fill your glycogen stores (your “fuel tank”) for optimal performance. Avoid, as much as possible, sugar, processed foods and alcohol, which will just give you an energy spike followed by a quick crash.

If you strength train, which we encourage, avoid weight training the week prior to the rest. This will further ensure that your legs are rested and recovered at the start line.

If you have not already done so, in the week or two before the race make sure to review all of the race details, including the race course/elevation profile, packet pick-up, race logistics (including parking, gear check, water stops), and the other information typically available on the race website. Don’t be caught off guard on race morning- start planning at least a week in advance!

Day before the race:

Continue to pay attention to your hydration, and plan to eat your last large meal about 12 hours before the race. Make sure that meal includes a higher percentage of complex carbohydrates- if you have been eating properly in the days leading up to the race there is no need to OVERload on the carbs. Instead, just focus on the percentage of carbohydrates and on eating whole foods that will provide you with longer lasting energy. Try and rest your legs as much as possible. Avoid extended periods of walking, if at all possible.

Set!
Race Morning:

Eat a light breakfast high in complex carbohydrates 1-3 hours before the start of the race. Eat something that you know will not upset your stomach and that, ideally, you’ve eaten before during training. Suggestions include whole wheat toast with peanut butter, cereal, or steel cut oatmeal with bananas or berries. Avoid too much protein as it can lead to stomach upset, and avoid simple sugars that will lead to a spike in your blood glucose levels and then a rapid drop, leaving you with an energy crash at the start of the race. Drink 2-3 glasses of water with your breakfast. Stop eating 1 hour prior to the race to allow your body to digest before running, and drink 6-8 oz of water 10-30 minutes before the start.

Plan to arrive at the race no later than an hour beforehand; for some larger races, you may need to be there even earlier. Give yourself plenty of time- it takes longer than you think to get parked, use the porta-potties, warm-up, etc.

For a 5K or 10K, warm up for at least 5-10 minutes before you get into your corral with some easy running, followed by a few stride-outs. If the weather is colder, take a little more time to warm-up to ensure that your muscles are nice and warm before the start.

Go!

Make sure you’ve “seeded” yourself appropriately at the start line. Faster (5-6 minutes/mile) runners should be at the front towards the start line, and slower runners/walkers towards the back. Some larger races have pace signs so you know where you should start, but if there are no signs, just use common sense to start in approximately the right area. If you do not, you risk going out too fast or getting stuck behind much slower runners. If the race is chip timed, you don’t have to worry about how long it takes you to cross the start line because your time will not start until you get to the front.

At the start of a large race, expect to be in a crowd for the first mile (or more!) Don’t weave around runners in front of you, which will waste energy. Find the path of least resistance and run in as straight a line as possible.

Don’t go out too fast! If you feel like you are going too slow (and you may feel this way before the crowds thin out), you are probably running at an appropriate pace. Plan to run a few seconds slower than your projected pace, then ease into your race pace gradually. If you feel strong the last 1/3 of the race, you can push the pace towards the finish line.

Drink at the water stations, especially during races longer than 5K. The amount of time it takes to grab some water is negligible and significantly helps your performance. Even 2% dehydration can lead to a decrease in performance, and once you feel thirsty you are well past this point, so even in cold weather make sure to take water along the course. Grab the paper cup from the volunteer, pinch it to form a spout, and drink it through the corner of your mouth. Even a small swig will be helpful. You can slow down through the water stations, but if you do (or if you stop), move to the right so other runners don’t bump into you from behind.

Congratulations!

SMILE as you approach the finish line- there are often photographers there to capture your achievement and you will be able to look up the pictures by your bib number (another reason to have your bib visible on the front of your clothing) after the race.

Continue walking after you pass the finish line- do NOT stop immediately because (1) you don’t want finishers behind you to collide with you, and (2) the blood that went to your vital organs during the run needs time to return to your extremities.

Make sure to grab some water and, within 30 minutes or so, a protein/complex carbohydrate snack. Lowfat chocolate milk is the ideal recovery “meal” with the proper ratio of carbs to protein (4:1), but any snack with protein and carbs will help repair the micro-tears in muscles and restock your glycogen stores.

Stretch and, if possible, get into an ice bath when you get home to help reduce any inflammation.
Take at least two rest days (active rest, i.e., walking or swimming) after the race before slowly resuming running to the level where you were before the race (reverse taper).

Be PROUD of your accomplishment, and set a new goal for yourself!!

Virtual Coaching

Our virtual coaching programs are perfect for youth and adult runners who prefer to run on their own instead of a formal group program, or for runners who do not live in the Metropolitan DC area. Virtual coaching is individualized to your specific background, experience, goals and schedule and includes:

• Initial in-person or phone session, typically lasting about an hour, during which we will review your background and goals and go over some basic running fundamentals including injury prevention, form, nutrition, running gear and selection of a goal race;


• Comprehensive training plan/calendar designed to fit your schedule and based on the principles of progressive overload and including strength and cross-training. Depending on your experience and goals, the plan may include speed and hill work, tune-up races, and other workouts aimed at helping you achieve your goals;


• Information on strength training, stretching and nutrition to compliment your running and aid in injury prevention;


• Weekly check-ins via phone or email to monitor and encourage progress, reevaluate the training plan, adjust the workouts, answer questions, etc.;


• Availability by phone and email to discuss any questions, concerns or issues that arise during your training;
• Race preparation, including pacing and nutrition strategy;

• Discounts for selected online running gear retailers and local races; and


• For local clients, the option of joining our group training programs for their weekly training runs.

Fees for virtual coaching are:

• $100 for the first month


• $90 for subsequent months

Please contact us for more information and to find out more about how virtual coaching can help you reach your running goals in 2012 and beyond!

6-Week Friday Morning Beginner Running Program

Take some time out of your busy life and focus on accomplishing a goal of your own! We're excited to be offering a 6-session Beginner 5K training program starting Friday, Octber 28, with group runs meeting at 9:45 a.m. at B'nai Israel in Rockville.

This program is designed to help you learn to love running. ALL levels welcome and strollers welcome!

Program details:
• Comprehensive training calendar
• Weekly coached group runs (Fridays 9:45-10:45 a.m. from B’nai Israel)
• Information on running-related topics such as stretching, strength and injury prevention
• Guidance and encouragement from certified, accomplished coaches

Cost for the 6-session program is $50/person. Program begins on Friday, October 28th and ends on Friday, December 9th (no group run November 25).

Register by selecting "B'nai Israel Friday 5K" from pull-down menu in right hand sidebar!

Runner Profile: Yaniv

One of the rewards of coaching is meeting inspiring athletes who come from all backgrounds and run for different reasons- some are former high school athletes looking to reclaim the "high" of competing, others are busy parents carving out some time for themselves. All remind us of the rewards of running and being active, but Yaniv is one athlete in particular that proves with dedication, determination and perserverence, even the seemingly "impossible" is possible.

Age: 38

When I started running: April 2011.

How I got started: In 2010 I had decided to have some kind of weight-loss surgery. By January 2011, I was officially denied surgery by my insurance company and was pretty devastated. I weighed 368 lbs. and had difficulty doing any kind of physical activity. I once tried to teach my girls how to ride their bikes but I couldn't keep up running by their side to guide them. I was out of breath just running a very short distance. I thought that surgery was my only option.

I had enough of living like this and I wasn't going to let the insurance company decide my fate. I took matters into my own hands and began to eat right with a low calorie diet. Surprisingly to me, the weight came off pretty quickly. After a month or so, I was able to start exercising as well. I went to the gym and walked on the treadmill. I also started taking long walks during my lunch hour.

My wife and Lisa encouraged me to join a training program for beginners, targeting a 5K race. I was a little intimidated by the notion that I could actually eventually run a 5k but it seemed intriguing so I gave it a try. The training program was an excellent introduction to the wonderful world of running. I am currently down to 248 lbs. and am still going strong.

Why I run: I run for many reasons. I run for health. I run to lose weight. I run because it's something that I thought I could never do. I run for the challenge. I run for the sense of accomplishment. I run to be a better role model for my children. I run because I can.

Favorite local race: I've run 4 races so far so this will probably change as I do more but so far my favorite has been the Rockville Twilight 8k. It was a beautiful night and I ran it with my wife which was fun to do. It was also the first time I ran 5 miles which once seemed impossible.

How I stay motivated: I stay motivated by the reminders of why I run. The feeling I get when I'm done with my run is so great that I easily carry that over until the next run. It's also a great feeling to post my accomplishments on Facebook and have my community cheering me on and encouraging me to keep going. Of course there's the added bonus of the weight loss and fitness I get from it.

Most memorable running moment: I have now completed 4 races including a triathlon but my most memorable running moment is without a doubt the first time my 5K training group switched from walk/run intervals to a 2-mile nonstop run. I didn't even think about the possibility of completing it without stopping. I had already planned my break points in advance. When the run started, something in me decided to just keep going and push through until all of a sudden it was over. I had done the impossible. I actually ran for 30 minutes without stopping. It felt amazing. Afterward, I sat in my car and started to cry with disbelief. I was so proud of myself and couldn't contain my emotions. I think about that day often.

Future goals/race plans: My future goals are to continue with this lifestyle and to keep building on it. My goals for 2012 are to complete a couple of marathons, an Olympic triathlon, and a century (a 100 mile bike ride.) I have 5 more races in 2011 scheduled including the Kentlands 5k, the Point of Rocks 10k, the Rockville 10k in November, the Hot Chocolate 15k, and the Rehoboth Beach Half Marathon on December 15. I have also registered for the 2012 Rock 'n' Roll Half Marathon in Washington DC in March.

Advice for new runners: My first bit of advice is to say "YOU CAN DO IT!" Running seems like something that only thin people that have been doing it since their youth could do. I'm here to tell you that you can be a runner too. Trust me, I went from not being able to run for more than 30 seconds to completing a triathlon in 4 months. It's not only that I didn't put out the effort, I honestly didn't think it was possible. I couldn't even imagine being able to run for 5 minutes nonstop let alone an hour.

Another bit of advice (that I sometimes forget as well) is that your speed is not important in the beginning. I was and still am self-conscience about my slow speed. There is so much emphasis on winning races, and being fast that it might get discouraging for us slow pokes. Your speed and endurance will increase with time. I started at a 15+ minute/mile and now am at an 11+ min./mile. Even if you come in last place, you're still way ahead of the person that never got in the race.

Yaniv in August, 2010 and August, 2011- What a difference a year makes!

Yaniv and two of his daughters after his first 5K in June 2011

Cadence Drill

One of our favorite exercises to gauge running form is a cadence drill. Physical Therapist and runner Rachel Miller introduced us to the importance of cadence (Rachel conducts running stride clinics which we highly recommend for all runners), and we go over this exercise with all of our runners.

Running cadence is also referred to as stride rate, and is the number of steps you take per minute when running. Based on studies of elite runners, ideal cadence is 180-190 steps per minute (or about 3 steps per second). We know, you’re thinking “but I’m not an elite runner.” However, this number is helpful for beginner runners, as well, as you increase your cadence, your body will naturally fall towards proper running form. A faster turnover forces a shorter stride, so that feet stay underneath the body as opposed to the overreaching stride (loping) common with slower cadence. With a slower cadence, you are wasting more energy vertically by “bounding” where more energy should go towards horizontal momentum. This over striding leads to landing on your heels (heel striking) which sends shock waves up your legs and can lead to all types of injuries. By concentrating on a higher cadence, you should tend to shorten your stride, stay light on your feet, low to the ground and in an upright position (leaning too far forward reduces your legs’ freedom of motion and slows cadence).

To determine your current cadence, and work on gradually increasing your turnover, try this exercise next time you are out for one of your workouts:

Choose a smooth, flat surface. After warming up and during one of the run intervals, count the number of times your right foot hits the ground in 60 seconds. If you multiply this by 2, you will have your cadence (double to account for both feet). Next, repeat the same exercise, running for 60 seconds and again counting the number of times your right foot hits the ground. This time, though, try to increase the number of right foot push-offs by 1-3 steps. Follow up with a slow recovery jog or walk before repeating the exercise again—do this two to four times total. Each time you run, try to continue increasing your push-offs by 1-3 counts until you are no longer running comfortably. At that point, back off the cadence and if you have any repeats remaining, maintain the number that allowed you to stay relaxed while still using a faster turnover.

Do this exercise one or two times a week to help your body get used to running at a higher cadence. Don’t try to get your cadence up to the ideal of 180 in one session—or even at all. It can take 1-3 months to feel comfortable at 180, but after 2-4 weeks of increasing cadence just a little bit, it should feel more natural. As with our training programs, slight gradual increases will help your body reset its running metronome at a faster beat over time!

Let the Kids Run!

Over the past few months, we've had the privilege to work with several budding runners under the age of 13, from young runners just starting to race at the 5K level, to soccer stars working on improving their 2-mile run time, to summer campers at the JCC of Greater Washington participating in the Kids Run the Nation elective. We love working with kids, as they are eager to learn and full of contagious energy! Running can help kids develop self-esteem, an increased interest in healthy habits and improve their stamina for other sports and an active life in general.

Contrary to popular belief, there is no evidence that running high mileage will damage young children. As this article explains, kids who train smart (progressive overload, plenty of rest and recovery, moderate intensity) are no more prone to injury than adults training at longer distances. As with all sports, it is important that the child (and not the parents) is the one who has the interest in and drive to pursuse running, but for kids who truly enjoy running, there is no evidence of a specific "cap" on their mileage.

Here are some general guidelines we use whenever we work with kids who love to run:

• The emphasis should be on FUN, with lots of games and unstructured play. A centipede run (where kids run in a line, pass a baton to the back of the line, and have the last person in line sprint the baton to the front of the line, beginning the pass-back again), obstacle course or game of tag are all great ways to help kids learn pacing.


• Utilize drills (again, fun) that teach fundamental athletic skills, such as body awareness, coordination, balance, agility and good form- we think exercises like "bang the drums," "foot fire," and "bad form/good form" are fun ways to teach kids fundamentals of form early in their running careers.


• For kids who want to run longer distances, incorporate more slow, long runs over intense interval training.


• Encourage kids to become well-rounded by participating in a variety of activities, which enables them to develop skills and strengths that compliment running.


• Make sure kids are wearing proper footwear- a specialty running shoe store can help you choose the right shoe for a child's biomechanics.


• Teach kids about healthy eating habits and the importance of food as fuel, as well as proper hydration.

Kids who love to run tend to set a great example for their peers (and adults!) and grow up to be healthy, active adults. Grab your favorite kids and go out for a run today!