Dr. Dunaway is Sharing All His Training Tips!
Running Pace, Frequency, Core Routines, Recovery Tips
I’ll be honest, I’ve never really liked running. Some people find it relaxing, like a moving meditation, but I found running by myself about as entertaining as reality TV (terrible). Another reason for my aversion is due to the amount of overuse injuries I see in the clinic related to running, for which I find myself giving guidelines for recovery, but never have much to offer in the means of a running program.
To be fair, there is risk to all exercise and I've seen many more injuries due to inactivity than Crossfit, running, football, mma, or any other extremely taxing sport. Also, like anything else, I think there is a good way and bad way to approach training when it comes to running. But who am I to give workout advice if I've never done it myself?
So I'm lacing up the shoes and coming up with a program for all the amateur runners. For the first time in my life I’m running a ½ marathon, and I’m documenting my training, diet advice, and recovery tools that I’ve accumulated from both my own experience and help of several colleagues.
First thing’s fist. This is not for competitive athletes. This is for recreational runners and those looking at training around injuries until they can get back to their specific program designed for competition.
I hope you follow the journey!
Before starting any training, you should have a clear set of goals, which set the parameters your training will take place. Here are my goals.
1) Sub 2 hour time
This is a goal set with the advice of several friends who have run both ½ and full marathons. With their help I was able to pace a mile run for the first time and felt with a 9 minute mile I was able to keep a conversation going without too much trouble. For those who don’t have a heart rate monitor, this “conversational running” is a good indicator that your running at a good "Cardio taxing" pace. To monitor my pace and heart rate, I'll be using a Garmin chest strap/watch. This monitoring will help me stay true to my goals so I don't run aimlessly. This alone will decrease risk of injury.
2) Maintain Current Muscle Mass
This is where most recreational athletes run into trouble; they train to long in the anaerobic state thinking that pushing themselves will improve their cardio. Doing this will burn away muscle to meet the energy demands. “Cardio”, or long sustained steady energy output, is fine if you are doing so in an aerobic state and not an anaerobic state. These two energy systems are at the foundation of exercise and could be the topic of several blogs themselves, so for the sake of time and energy, I’ll refer to Dr. Phil Maffetone’s work on how to calculate your target Aerobic training heart rate.
* My Target Heart rate is between 140-145 +/- 5 beats per minute.
3) Never accumulate more than 13.1 miles throughout a 1 week span.
Because I don’t run much, my joints, tendons, and ligaments have not had time to adapt to the stress that putting many miles per week would put on them. Also, my goal isn’t to have this become my main training method so I'm not looking to push that resiliency. Therefore, I’m limiting the repetitive stress by supplementing in “Kettlebell Cardio” on days I run. The idea is I’ll match my run time with kettlebell swings on the minute every minute (OTMEM). This effectively puts my heart rate at my aerobic range for twice as long with half the running. Keep in mind, running is a skill and nothing will fully replace putting miles on the road to condition your feet, ankles, and knees. I'll be running 2 x week and strength training 2x week. On days I don't have a workout planned, I will doing body maintenance and skill work.
You can follow my progress and training on ChiroStrength’s YouTube channel with my training Vlogs that come out every 1-2 weeks. These will discuss specific core routines, supplemental core and pelvic strength/stability work, and how I use self-myofascial release for recovery.
Here is Vlog 1: https://www.youtube.com/watch?v=GXk3V2_NXKQ&t=1s
Here is Vlog 2: https://www.youtube.com/watch?v=gUMYpZ88mNg&t=192s
I hope you enjoy the content and please e-mail firstname.lastname@example.org if you have any questions regarding your training!
For more information on treatment or online coaching for sustainable exercise and pain relief, visit www.ChiroStrength.com or call the office 931-321-1414 to schedule your FREE consultation with Dr. Dunaway.