SDRE Chapter #12: Training and Racing Strategies. Part 2.

Senior Distance Running Essentials Series

Chapter 12: Training and Racing Strategies, Part 2 (May 2024 Update)

This chapter follows Part 1 of training and racing strategies, where we looked at goal setting, training logs, and age-grading. Here we consider periodization, the use of running equivalents, ways to maintain running gait form, and the importance of warm-ups and cool-downs.

Periodization

This training strategy is built on the reality that we cannot expect to continually be in peak form.

It incorporates the key training factors of frequency, duration, and intensity in a plan aimed to prepare us to perform at our best at particular times of the year. In essence, periodization is a form of prehab. Done well, it will help us avoid injuries and leave us feeling energized to train at a high level. And to enjoy that training!

The Masters Athlete and other training resources go into great detail, perhaps geared toward those who might be targeting national or international masters competitions. I find myself less interested in building toward a particular date or event than being ready for a range of distances throughout the year. These are typically regional championships or key local races.

The key building blocks of periodization are microcycles, usually a week, and macrocycles which for many recreational runners is a month. How might this be applied to our training as senior runners? I have found most of us are pretty good at planning out our weeks. On Sunday, I typically take stock of how the past week went and plan out the upcoming week or two, depending on whether a race is looming. At the beginning of each month, I generally plan for several longer runs and if a half marathon is in the offing expand this planning to two months.

Periodization and the racing calendar

I suspect most of us also chart out our tentative race schedule early in the year. By January, most races and series publish their dates for the upcoming year. We all have favorite races and many of us target the club races and regional race series. This can lead to something close to racing year-round. Does this mean we throw periodization out the window? I have reconciled this, at least in part, by deciding which parts of the year I can be at my best for a particular distance. This might mean doing some 5Ks and 10Ks as hard training runs in an effort to build toward a strong half marathon effort. Or running a steady half-marathon to build a solid base for a peak 10K.

Drawing on our experience

The senior runner looking to incorporate periodization can draw on their years of experience. We know what has worked best for us. Preparing to run a particular distance or distances at a specific time of year involves as much art as science. In looking at frequency, most senior runners find running every day works against them, not giving the body enough time to sufficiently recover from hard efforts. Frequency affects both the duration and intensity of subsequent workouts, the other two key factors in a training regimen. Some long-running seniors find the long runs needed to prepare for a half marathon or marathon can be less frequent without impacting their ability to run a credible time. This can be attributed to have miles “in the bank” that have shored up metabolic systems. While intensity is important year-round, shorter duration in the form of striders or shorter intervals may be sufficient in the “off-season,” whereas when ramping up for races, tempo runs and longer intervals might be optimal.

Apply periodization in a way that supports your running goals. But by all means consider the importance of peaking and then pulling back throughout the year.

Running Equivalents

The next training strategy is about what we can do when not running. If you buy into the notion of not running every day, or if you do run daily, building in short and easy days in between harder days, that leaves space for “something else.”

I call that “something else” running equivalents, or REQs. What are these?

They mimic, at least to a large degree, the range of motion of running,
They allow for at least a moderate increase in heart rate,
Ideally, they also have a weight-bearing component.

Over 80% of my REQs are comprised of two activities: Deep and shallow water running and StairMaster. Why those?

Water running is an underutilized alternative running exercise.

And unless you have a healing wound or incision below the neck is probably the best way to both add “mileage” during the week and maintain running fitness during rehab. You don’t always need an indoor pool. Ponds and lakes work well seasonally. If you find the water chilling (which I do even an indoor pool) you can wear a neoprene wetsuit or wetshirt to maintain body temperature. I always use a flotation belt. Most pools have them but if yours does not, they are inexpensive – under $35 – and worth having. Otherwise, you are expending a lot of effort to stay on top of the water and won’t be water running.

Form is critical with water running. You should be fully upright, keeping the chest “proud.” And move your arms as you would when running on land. The above picture shows good form for deep water running. Unless I have a foot injury, I spend about half the time in the 4 1/2-foot section of the pool, which allows for both light impact and a full extension of the foot on the bottom. The impact is still less than running on land or a treadmill due to the buoyancy.

The classic StairMaster shown on the right is nearly extinct. They have been replaced in most

gyms by StairClimbers, shown on the left. This surprises (and disappoints!) me for two reasons. StairMasters are less than half the cost, take up less space, and allow for greater variability of a workout with more direct application to running. Climbing stairs are fine, but we don’t run that way. I aim for a pretty full range of running motion on the StairMaster, spending much of the time not holding the rails, swinging my arms as

when running. This allows for going up on the toes with each stride without the pounding. Also, I have found the StairMaster doesn’t aggravate many running injuries in spite of the similar motion.

With both the StairMaster and water running, I log an equivalent mile for each nine minutes. Why? Recalling these are running equivalents, I consider my level of effort for these two exercises to equate to a 9:00 minute mile running. No, they are not the same, and water running does not raise the heart rate as much as running or the StairMaster due to the buoyancy. But a 9:00 minute equivalent seems a happy medium. Most StairMasters measure METs (metabolic equivalents) and I find that 7 METs approximates the 9:00 minute per mile equivalent. In the pool, I find a cadence of about 65 cycles per minute results in a similar effort.

I do log Walking as an REQ at the actual distance walked. It involves some weight-bearing, a peak of about 1.5 times body weight. The drawback is the aerobic benefit is baseline. Also, walking does not engage a full range of running motion. So, my walking is mostly destination oriented or a bridge back to running from an illness or injury.

Another running equivalent I often use is cycling. However, I really consider this an aerobic equivalent. It burns calories but cycling favors the quads and too much cycling can result in an imbalance between quads and hamstrings. Thus, my cycling is generally social or a form of transportation. Others use the elliptical, which hasn’t seemed to capture me. Rowing can get the heart rate up quickly and works the legs and upper body but does not mimic running.

Podcasts

Perhaps an aside, but while I generally listen to music when running on a treadmill (but not outside) when doing running equivalents I almost always listen to podcasts. My favorites are The Morning Shakeout by Mario Fraoli, who since 2017 has had open, extended conversations with an interesting range of running-related guests, some of whom are senior runners or coaches of senior runners, and the various podcasts of the Freakonomics Radio portfolio. I discovered my Apple AirPods have a range of over 100 feet indoors. So, I can tune into a podcast, put my I-Phone on a bench by the pool or in the center of the gym or the indoor track. As interesting as I find these podcasts, I would probably not otherwise take the time to listen to them. This is also a great option when doing strength-training as the hands-free aspect allows for easy movement around the gym without carrying the phone.

REQs are a perfect opportunity to combine aerobic exercise with strength training. I hope I sufficiently emphasized throughout this series the importance of complementing your running with strength training. And REQs are generally done in the gym in close proximity to the weights and machines we looked at.

Running equivalents are a vital bridge when injured or rehabbing. They also enhance recovery and help keep our overall fitness level high.

Gait Keeping

Throughout this series, we have emphasized the importance of form. If our form is flawed, we are headed for trouble. I call this focus on form “gait keeping.’ Here, we will look at striders, uphill and downhill running, mental imagery, and plyometrics.

Striders

Striders are short up-tempo spurts of speed. They can fit in anywhere in any kind of workout, though I find it best to do them toward the end of a run. The muscles are warmed up and sprinting for 50 to 75 meters 5 to 8 times gets the legs firing on all cylinders. Striders put us up on our toes, an important aspect of running fast.

Downhill running

Scott Douglas in The Little Red Book of Running (a great bedside read!) suggests at least every couple of weeks finding a short, slightly downhill stretch, maybe up to a quarter mile at a 1-2% grade, and running it at faster than race pace. I have found this opens the stride while increasing turnover, both of which are essential to racing fast. Plus, there’s a floating feeling, and even a faster pace for these runs results in less effort than on a track or other level surface. I have a bike path near my house perfect for this and aim toward doing a weekly downhill session of four to six repeats as an add-on to another run. Typically, I’ll do running drills when jogging back up the incline.

Mental imagery

When we run by the window of a storefront, we get a glimpse of our stride. But it’s quick and if we spend too much time looking, we might trip or run into someone! But we do have built-in sensors, called proprioceptors, that enable us to sense both our balance and position relative to the ground. I have something of a mantra I employ when running races or doing up-tempo work: “Shoot from the glutes; lead with the hips; run tall; smooth stride.” This sequence encourages me to run efficiently. First, we know the power in our stride is a function of pushing off our foot as our leg extends backwards. This extension is accomplished largely by the glute maximus, our butt muscle, the strongest muscle in our body. As our gait continues, it’s important the hip stays near the center of mass, as we looked at in Chapter #5 on biomechanics. Second, by mentally focusing on “leading with the hips” and “running tall” this seems to engage the various muscles involved in upright running. You may have noticed some senior runners hunched over when running. This is not efficient. And third, “running smooth” is a reminder to maintain rhythm and stride length. Maybe something like this can work for you. Perhaps you will create your own mantra.

Plyometrics Drills

I was introduced to distance running-related plyometrics 25 years ago and have used them ever since. They are a form of strength training and from a running perspective stress and work the joints and muscles used during the gait cycle.

Seniors have avoided plyos, perhaps due to either not knowing how to do them (form is important!) or concerns they will result in injury (a well-founded concern if they are overdone.) College-aged and elite athletes have been using plyometrics since the 60s. I expect to post videos of the plyos I use on the Resources page on TheSeniorRunner.com. These are also good when warming up for a race.

Here, is a brief description of five I consistently use and aim to do two to three times a week. Performed twice each with some walking in between, these exercises take 12 too 15 minutes to complete.

*Drill Description*	*Joints Targeted*
Fast stepping. Fast stepping with drive into the ground. Very little knee lift. Objective is fast cadence and “feel” of foot impacting the ground and pushing off. 60 seconds.	Ankle
Knee lifts. Rapid stepping with knee lifted up to at least 30 degrees and up to 60 degrees. 60 seconds.	Ankle, knee, hip
Mini bounding. Push off from heel to toe with leg extended in a quasi-jumping motion. Exaggerated stride with immediate push upon toe strike. 60 seconds.	Ankle, knee, hip
Butt kicks. Rapid stepping forward with foot lifted towards the buttocks. 60 seconds	Knee
Skipping. Skipping motion with exaggerated body elevation and knee lift as comfortable. 60 seconds.	Ankle, knee, hip

We’ll finish these two chapters on training strategies considering how we might prepare for running (warming-up) and then our post-run protocol (cooling-down)

Warming-up

It’s tempting, especially on a nice, clear, warm day to lace up our shoes and get started. Not a good idea! A few years ago I saw an article in Running Times – I believe it was entitled “Give Me Five.” I took this article and tweaked it to come up with the following, which are illustrated on TheSeniorRunner.com under Resources:

This initial warm-up can be done in as little as 5 minutes — thus the title of the article. This warm-up is good to do even if it cuts into your running time.

Side to side rolling on back. Stretch arms above your head to emphasize stretch in the hips. 8-10 cycles
Back arch. Rise up on your hands and flex your back. Move around and feel stretch in hips. Total of ~15 seconds
Forward lunge. Very easy and progressive – feel it in the hips and quads. Do 5-7 on each side
Forward lunge with side twist. 5-7 on each side
Side-step. Bend from the inside and feel stretch in inner part of leg. Easy does it! 5-7 on each side.
Back step. Step back at a 45-degree angle. Flex back leg and feel stretch in calves and Achilles. 5-7 on each side.
Front and side leg swings. 7-10 on each side for both.

Pre-Race Warm-up

How much to warm up before a race is something you will learn by experience. It can be affected by the following:

Start Time: An 8:00 a.m. race likely requires more warm-up than one at 11 a.m. or an evening race.
Race Distance: The shorter the race, typically the longer the warm-up (up to a point of course.) Certainly, five miles before a half-marathon or marathon is over the top.
Weather: A 90-degree start temp likely warrants less warm up than if it’s 40-degrees.
System Clearing! There is a wide range among runners on how much warm-up is needed to get the system moving and cleared out. This is a priority for me and often involves two or sometimes three pre-race visits to the port-o-let, one reason I tend to get to races at least an hour before the start!

An optional pre-race add-on is an abbreviated set of the plyometrics we just looked at. I typically do just one set for 20 seconds each. This gets me up on my toes and ready to race!

*Drill Description*	*Joints Targeted*
Fast stepping. Fast stepping with drive into the ground. Very little knee lift. Objective is fast cadence and “feel” of foot impacting the ground and pushing off. 20 seconds.	Ankle
Knee lifts. Rapid stepping with knee lifted up to at least 30 degrees and up to 60 degrees. 20 seconds.	Ankle, knee, hip
Mini bounding. Push off from heel to toe with leg extended in a quasi-jumping motion. Exaggerated stride with immediate push upon toe strike. 20 seconds.	Ankle, knee, hip
Butt kicks. Rapid stepping forward with foot lifted towards the buttocks. 20 seconds	Knee
Skipping. Skipping motion with exaggerated body elevation and knee lift as comfortable. 20 seconds.	Ankle, knee, hip

Strides

Last, regardless of the distance, it’s always good to put in a few good strides of 30 to 50 meters to get everything ready for the start gun or horn. These are shorter than the striders described earlier. At larger races, it can be tricky to complete your warm up, hit the port-o-let, do strides, and get a good starting position. Many races now have side gates allowing runners to enter the corral according their expected pace as well as a start mat so age-class runners don’t feel penalized by not being on the front line.

You’re warmed up and are ready to go! You’ve worked hard to get ready. Now enjoy the race!

Cooling Down

After a race or really any intense effort, it’s always good to do some easy jogging. At the races, you see groups of club runners doing this. For the most part, the pace is slow and conversational. However, some runners tend to extend the race into the cool-down, especially if it was a short one. But as we know, even a 5K, and maybe especially a 5K, can be an all-out effort. And if you’re with a group, maybe some of these folks raced at a 5:00 minute clip and their cool-down is your race speed. Take it easy! Post marathon is probably just walking. For a half-marathon, maybe just 5 to 10 minutes of jogging along with some walking. For a 5K or 10K an added mile or two usually fits.

Post-race or workout stretching and weights.

It’s rare we can get to the gym right after a race for post-race stretching and weights. But after most runs, I try to finish at the gym or find my way there on the way back home. Plus, I have many of the needed weights and benches at my house. Here are the exercises I try to do as soon as possible after finishing any kind or run. These will be posted on the Resources page of TheSeniorRunner.com.

Side bends and stretch on the Roman chair back-extension bench. This is the same exercise we did when warming up for strength training. The abductors are tight after running. This helps to both loosen and stretch them and the other hip muscles. Home versions of these benches only cost about $150 and are worth having.

Crunches and quad stretch off weight bench with hamstring stretch on the bench. Also, one of the strength-training warm ups. If our quads and hamstrings are not tight after a race, or even a hard run, we probably haven’t pushed it! While any kind of bench can work, having a cushioned flat bench is a good addition to your home “gym.” Decent benches for home use also cost as little as $150.

Foam rolling. Nice and easy with this. Don’t rush! Use a firm roller – usually they are black. Can use the 3-foot or 18-inch versions. Work all sides of leg and a good amount on the side to stretch the ITB. Spend a good two minutes rolling. If you’re tight do more. Remember to roll slowly! If you don’t have a foam roller buy one – they cost less than $20.

Rope pulls. You can use the roller as a head rest. Put a rope or elastic band around your foot and pull up just to the point where you feel tension. Hold for 10-15 seconds. Note where you toe is on the ceiling. Push down against the rope (also called negative pushdowns), then relax and pull again. Notice how much further your leg moves! Another 10-15 seconds. A third time is optional. Finish by using the rope to pull your leg over your body and then away from it. Hold each position for 10-15 seconds. All this might take 2-3 minutes. It’s worth the time!

Eccentric Heel Dips. I call eccentric heel dips the magic elixer! We did these in between exercises in the gym demo. They do so many things and are simple to do. Stand on a step and allow your weight to pull you down. Hold at the bottom for a couple seconds and push back up. Ideally, alternate the legs so all your weight is on one leg/foot.

Calf Stretches. This is an important stretch! Place your lead leg against a perpendicular post. Bend foot at the first metatarsal. Extend the back leg flat-footed behind you so ankle at 30-40 degrees. Lean into the stretch (but careful not to overstretch!) and feel the stretch of the soleus and Achilles at the lead ankle and the gastrocnemius near the knee on the back leg. Hold for ~10 seconds, then switch legs. Ideally repeat the sequence and notice an increased range of motion.

We’re now done with our consideration of training and racing strategies. I hope we have covered some you might try incorporating into your training and racing.

Our next chapter will be on recovery. It will draw from everything we have looked at in the first 12 episodes. So, if you have not read all of them, I suggest you check them out. And a refresher might be in order too!

I hope your running is going well!