If you are serious about your running, then you will want to know how to improve as a runner. A slightly sarcastic answer is to simply do more running! Whilst there is much truth to this answer, it is not really as simple as this. You must increase the amount of running you do in a sensible way. Without structure and planning, you will end up injured and actually doing less running in the long run.
So to answer the question of how to improve as a runner, you need to understand how increase you running volume in a safe and structured way. The first rule you should stick to, is to not increase your running mileage by more than 10% per week. As a human, you are blessed with a body that is highly adaptable. This means, if you take your time, you can eventually tolerate very large amounts of running. The key is you must take your time.
Monitoring Training Load to Improve as a Runner
It is not high training loads, per se, that cause running injuries. Rather, it is sudden changes in training load. If you increase your running mileage overnight from 50 miles per week to 75 miles per week, it is likely that you will soon be injured. However, if you gradually increase your running mileage, over a period of six months, from 50 miles per week to 75 miles per week, you might just stay injury free. This is why you should stick to the rule of not increasing your running mileage by more than 10% per week.
Running mileage is just one aspect of training load. The speed of your runs is also important. You could adhere to the 10% mileage rule, and still progress your training too suddenly. If you suddenly add in three interval sessions per week, when previously you were just doing easy runs, you will probably soon be injured. You need to adhere to the 10% mileage rule. However, you also need to monitor overall training load. This should take into consideration both volume of running and intensity.
I offer online running coaching to ambitious runners. One of the key aspects of my job as an online running coach is monitoring training load. This involves monitoring both running speed and running mileage. Sometimes the speed of easy runs must be reduced to accommodate an increase in mileage. These two training variables are constantly manipulated to ensure overall training load is not increased too quickly.
Running Coach on TrainingPeaks
I use TrainingPeaks software to deliver my online running coaching. One of the great things about TrainingPeaks is that it provides training load metrics. TrainingPeaks provide a TSS score for every single workout. The TSS score is a training load score that takes into account both volume and intensity. Through the TSS scores I can monitor overall training load and I can progress training loads safely. I still use the 10% mileage rule. However, by using TraningPeaks training load metrics, I am tracking training load in a more comprehensive manner.
I am proud to say that my coached athletes on TrainingPeaks achieve improved performance with minimal to zero injuries. This low injury rate is due to my attention to detail regarding training load.
Of course, there is more to my coaching than monitoring training load. When it comes to the question of how to improve as a runner, there are a large number of considerations. These considerations include:
- Integrating Strength and Conditioning into the overal plan
- Correct timing and placement of harder running sessions within the overall plan
- Specificity of the harder sessions – what should your key workouts look like?
- How to warm up properly
- Whether or not to include cross training
These are just a few examples of important training considerations. Every runner is unique and as a result there are unique considerations when working with every individual runner. To get more of an insight into online running coaching with me, please click on the following link:
Online Running Coaching with Tim Egerton
By this point you may be interested in getting started with online running coaching. However, if you are wanting to improve as a runner I would strongly encourage you to do your research into any potential running coach. This includes doing your research into me. A very useful tool for this purpose is The Power of 10. This is a comprehensive rankings and results website in the UK. A reasonable expectation is for your coach to have experience competing as a runner. As such, any UK based running coach should probably have a Power of 10 profile. You can see my Power of 10 profile here:
Tim Egerton – Power of 10 Profile
If at this point you still wish to hire me as your running coach, then please get in touch! The first step is to have a no obligation chat. I look forward to hearing from you!
Tim Egerton, Foxwood Personal Training, York