Factors To Consider When Running In Cold Weather

By Dr. Jack Daniels

There are several considerations relative to outdoor running in cold weather.

Footing

Has there been snow on the ground and have sidewalks or streets plowed for snow? The problem here is that it is usually safer to run on a couple inches of snow than on a plowed or scraped surface which can be slippery. Stay off of ice when possible.

How To Approach Pacing A 10k?

Run SMART:  Do you have any general tips on how to approach pacing a 10k?

Dr. Jack Daniels:  I think the best approach would be to start off treating a 10k as if it is a Threshold effort, and after a couple miles, if that is not feeling too bad, then try picking up the pace a little bit.  Most people start races too fast so the approach is to start as if you are racing a farther distance than the race actually is and see how you are feeling.  You should still be comfortable breathing with a 2-2 rhythm when arriving at the 4-mile mark, a sign you haven’t gone out too fast. The last couple miles may require a 2-1 rhythm, but 2-2 the whole way is good. Always best to finish a race saying you think you could have gone a little faster than to wish you hadn’t gone out too fast.

How To Utilize Heart Rate To Become A Better Runner

By Dr. Jack Daniels

  • Every training session should have a purpose that improves one of the following physiological functions:
    1. Heart and sport-muscle strengthening
    2. Endurance
    3. Aerobic fitness
    4. Anaerobic fitness
    5. Speed
    6. Economy of movement

Treadmill Running, Part II – Training Types

By Dr. Jack Daniels

There are really only two types of training a person can do: steady running and intermittent running. By steady running I mean a non-stop run at a consistent intensity. The intensity may be very easy, as at the beginning of a warm-up, during cool-downs or during recovery runs; or it may be moderate, as when running at Marathon pace or Threshold pace. Any intensity faster than threshold pace will usually be associated with intermittent running, as during Interval or Repetition workouts, types of training that stress the aerobic system or that work on mechanics, speed and economy.

Setbacks To Success

By Dr. Jack Daniels

We hear a lot about “overtraining,” whatever that is. Some people call it “staleness,” others just say you are in a state of “athletic depression,” or, that you are “over-worked.” Researchers all over the country; no, all over the world, are trying to figure out how to identify overtraining and how to reverse the process so useful training can begin.

I prefer to spend my training energy toward something more beneficial – avoiding overtraining, by devising long-range programs that lead to not-so-fast improvements, but do lead to continuous progress over the best years of an athlete’s productive career.

Treadmill Running, Part I – How Boring

By Dr. Jack Daniels

Most of us like to think that one of the advantages runners have over other athletes, or, more simply stated, running has over many other types of aerobic exercise, is the simplicity and freedom of the sport. You really can run just about anywhere, and for free. I remember coaching a sailor during the Gulf War, who was 6-4 and weighed 185 pounds, and he maintained an 80-mile-per-week program for most of a year.  This sounds reasonable enough for someone training for a marathon, but when you consider he was limited to doing all of his running on the deck of an aircraft carrier, treadmill running doesn’t seem quite so limiting after all.

“You Must Have Guiding Principles Of Training…”

Runners in the UK were treated last month to a little in-person coaching from Dr. Jack Daniels at his latest VDOT Coaching Clinic. One of our favorite takeaways from the weekend was this quote from Jack:

“You must have guiding principles of training, not copy what works for the best athletes.”

This is the essence of Daniels’ Running Formula. So many coaches in history are recognized for the incredible success of one or a few athletes. What about everyone else they coached? When utilizing the principles outlined in Jack’s book you see broad success, not just with a few individuals.

Dr. Jack Daniels: Utilizing The Treadmill To Help Prepare For Boston

[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 Pace Or Effort Should I Run Hill Repeats?

We get this question a lot from clients since we have a clear purpose/intensity behind our main training types (Easy, Threshold, Marathon, Interval, Repetition, Fast Reps) but not for hill repeats. We see hill training as Repetition work but with added resistance. Just like Reps, hill repeats help improve speed and economy.

In general, you should run hills at the same effort as Reps (current 1-mile race pace). They should not be sprints so you want to focus on running with good mechanics and make sure you’re not tightening up a lot near the top of the hill. Run hills fast but strong and relaxed throughout. Our concern with hills is always regarding the repeated downhill running between the work portion. Make sure to be soft/quiet on your feet running down the hill to reduce impact and ensure that you are taking enough time so you’re fully recovered between each.