If you’re in the New York City region on Saturday, Dec. 17th definitely stop by for Brunch With Dr. Jack Daniels at Brooklyn Running Co in Williamsburg, Brooklyn. This is a free event/open invite. We’re expecting a large crowd so make sure to arrive on time! Itinerary below…
[Editor’s Note: The key to training effectively for the Boston Marathon is how well you strategically incorporate undulating terrain in your workouts. But what if you don’t have easy access to undulating terrain? We asked the master on how a runner can utilize the treadmill to help prepare for the course at Boston.]
By Dr. Jack Daniels
Most important is to not do too much or too steep downhill running as this really stresses the quads. I’d suggest only about 2% grade (both during uphill and downhill running on the treadmill. The speed will be about 10-12 seconds per mile faster than anticipated flat marathon pace when running downhill and about 12-15 sec per mile slower than flat marathon pace when running uphill.
What is the biggest misconception when it comes to running biomechanics? We asked Run SMART coach Nikki Reiter, who is a Master of Human Kinetics. She had a very short answer, “Read this: Myths of Running: Forefoot, Barefoot and Otherwise.”
We also emailed our head coach Dr. Jack Daniels, who certainly knows a thing or two about the subject as well. Here’s what the doctor had to say:
Jimmy Carney was kind enough to share some feedback on his latest race result while following one of our 12-week 5k custom plans from Dr. Jack Daniels. It’s been roughly 15-years since he averaged sub-7 for a 5k!
Wow – I’ve been hit with two awesome surprises today at my first 5K (3.1 miles) race of the year: (1) I finished **2nd** in my age group, which never has happened before (I think that silver is my new favorite color! smile emoticon ); and (2) I averaged less than 7 min. per mile (6:59 to be exact!), which I haven’t done since high school many years ago.
I wanted to thank my peers and coaches at The Run SMART Project and Evanston Running Club for challenging and encouraging me to become a better runner; seriously, today’s outcome was a team effort!
Andy McGhee of Southampton, England is about halfway through his 12-week custom training plan from Dr. Jack Daniels and he’s already seeing some big fitness changes.
I was not supposed run any events until the Southampton Half Marathon where I was aiming for a PB around the 1:31 mark, however I got roped into a half marathon this weekend and I smashed my previous PB (1:42:24) in a time of 1:28:14.
This same event last year was the first time I competed barefoot style. Last year I ran 1:55:30. This year I maintained a 6:44/mile average so I’m very happy with the progress.
Legendary Dr. Jack Daniels got his PhD in Exercise Physiology in the 1960’s and then started testing world-class runners in preparation for the Mexico City Olympics. He began his life’s work learning about how the body reacts to stress in search of how to properly train for running competition. His studies and research led to his invention of the VDOT training tables in the 1970s, popularized in Daniels’ Running Formula.
Today, science meets technology with over 40-years of running science and research wrapped into a mobile app in the palm of your hands. Get the VDOT Calculator on your mobile device and become a faster runner.
“I always say “consistency” is the most important word in training. I try to get out for 2-3 miles everyday unless I’m traveling or not feeling well. Nancy took this picture. We love to run together on this indoor track at SUNY Cortland if the weather outside is bad.”
– Dr. Jack Daniels
Follow Jack on his Facebook page.
In 2015, we launched Dr. Daniels’ VDOT Coaching Clinic & Certification. Runner’s World hyped this brand new opportunity for distance coaches to boost their running resumes and we got a huge response quickly selling out all four events (New York (2x), San Francisco and Toronto). Featured guest speakers included Olympians Lynn Jennings and Malindi Elmore, ultrarunning’s best athlete Rob Krar and legendary coach Frank Gagliano.
Shannon Siragusa was kind enough to let us share her feedback as she follows her custom Jack Daniels’ 15-week Marathon Plan on VDOT O2. We loved her comments because Jack’s methodology with VDOT is to find the max benefit for the least amount of stress on the body. We know someone is training properly when they allude to the fact that the workouts are hard but doable.