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Getting Started

If you haven’t already, join the Active for Christ challenge to give you a weekly prayer focus for during your runs.

 

If you already connect with God through your running, is there something new He is showing you to do?

 

Is it time to sing the praise music you’re listening to out loud? Can you invite a friend to run with you and share God with?

Let us know your thoughts about this, or if this is something you already do. We would love to hear!

 

Running His Race,
Coach Elizabeth
@Endurance4You 

https://endurance4you.com/ 

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Running can be a form of worship and time with God. It can be a time of praise or fellowship with others. 

 

There is so much more to running than just getting out there and running for a particular time or distance.

 

 I challenge you to ask God to show you how to use running beyond what you have been doing. 

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Ready….Set…Run Your Race!! 

 

How do you know when you’re race-ready? 

 

For the past few months, Coach’s Corner has been diving deep into Periodization Training for runners, discussing each phase in Periodization Training:

 

If these phases have been properly implemented, you should be at peak performance and ready to rock your race! 

 

The next phase is Peak Performance, which includes the taper. You should begin tapering about 1-3 weeks before your race.
 

What is a taper?

 

A taper is an important part of training. The goal is to reduce the workload while allowing your body to repair muscle damage and reduce fatigue. The workload will decrease each week, but the intensity may remain the same by continuing to do minimal speed workouts or race pace effort runs to keep your legs fresh and sharpened. During this period, you won't gain additional fitness, so don't worry about losing fitness. This phase is crucial to your training and will help prepare you for a strong race.

 

How many weeks out should you start to taper?   It’s based on race distance and trial and error. 

 

For example, with the marathon distance, some athletes need the full three weeks, while others require a shorter taper. 

It is tailored to what works best for each individual, focusing on understanding your body and discovering what works best.

 

Coach’s Tip: Keep a training journal to record how you felt during the taper, the number of weeks you took, and whether you should try something new next time or keep everything the same if it went well.

 

What else to do during taper:

This is where I also like to focus on mental strength. I will pray about which Bible verse God wants me to focus on for race day and which Bible verse to use when I start to feel weak. If I have a Bible verse dedicated to that training cycle, I will meditate on it, and ask the Lord to guide me if I continue to use it for race day or if there’s another He wants me to focus on. 

 

I will pray about what race strategy to use and discuss that with my coach. I will reflect on my training and journal about what went well and where I felt strong. I will take Epsom salt baths and listen to praise music. I will also make sure the week of the race to quiet my mind and just sit with God asking Him to help me envision the race, every mile marker, water stop, etc. 

 

You see, racing is a lot about the mental game as well, and when we taper, we can get the “taper crazies” - so taking time to focus on our mental game but centering it on Christ can be the key component to what sets us up to have a strong race that is dedicated as a form of worship to the Lord. 

 

After this, you are ready to rock your race!!

Check back next month for the last phase, the

Recovery phase! This phase is just as important

as all the other ones!

 

Happy Training!

Running His Race,

Coach Elizabeth

@Endurance4You

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Runner's Specific Phase - Running Intervals

 

For the past two months, we have talked about the first two phases in a periodization training cycle for runners; the base training phase and the strength training phase.

 

The next phase within the runner's training cycle focuses on specific workouts tailored to mimic your goal race. This is called the Specific Phase. As you get closer to your race day, long intervals and short intervals will become an important component.

Long Intervals and Short Intervals:

 

The next two phases consist of long-interval training followed by short-interval training, but in this article, we will discuss them both.

Intervals can be extremely challenging if you do not like to push beyond your comfort zone. I tend to lean onto God more during these workouts, and start reciting Bible verses or turn to naming blessings that come to mind when I want to quit. I NEED God's strength to help me overcome these workouts.

Long Intervals versus Short Intervals - What’s the difference?

 

Long Intervals

  • 800m-2000m or 2:30-10:00 minutes long

  • Grows the threshold

  • They’re the middle ground for aerobic and anaerobic effort

  • Used for marathoners, early season training for road racers, and a good way to test an athlete’s current pace

 

Short Intervals

  • 800m or shorter, time-wise; 2:30 minutes or less

  • Good for athletes doing shorter road races such as 5ks

  • Good to use late in the season for sharpening and improving fast-twitch muscles

  • Have fun with these!!! There are so many types of workouts to be done to make these fun!

What are Intervals?

 

They’re specific bouts of speed at a specific distance, with a recovery time between each bout of speed.

 

Benefits of Intervals:

  • Promotes a more efficient running form

  • Increases strength

  • Teaches patience to endure high-grade physical discomfort

  • Strengthens mental toughness

  • Improves fast twitch muscles

 

Who should do intervals?

When working with a run coach, they should know when and what types of intervals work best in your training and according to your body. A track is a great place to run intervals, but access is not always easily available, which is where time can be useful for intervals.

If you are using a track, make sure to switch up running directions. If you run clockwise one session, during the next session change to counterclockwise. This will help not just put stress on one side of the body which can cause injury over time if you continue to repeat the same direction each time.

Intervals help zone in on your race pace and increase your threshold to help achieve peak performance before race day! That’s why the specific cycle is right before the peak phase, which is when you’re race-ready!

 

Coach's Tip: Try one of these things when you push beyond your comfort zone:

  1. Choose a scripture you can write on your hand or recite when you need to push through

  2. Start thanking God and count your blessings out loud

  3. Pray, tell God you need His strength to get you through, and ask Him to help you endure

 

 

Happy Training!
Running His Race,
Coach Elizabeth
@Endurance4You

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How do you build strength?

When you think about building strength in your faith, what does that look like for you? 

 

It’s important to have a strong foundation in Christ and from there build your life brick by brick by applying and living out God’s Word. This can be done through:

 

Memorizing scripture

Praying

Bible Study

Fellowship,

and reading His Word.

 

This helps build strength so when the storms of life come, we won’t crash and burn. 

 

A running training cycle is similar. You also build it brick by brick until you reach your peak and you’re ready to perform. The first layer is the base training phase, which we discussed last month. If you missed it, check it out here

The second layer is the strength phase. When you hear strength, you may think more of hitting weights in the gym. That’s great to do too when planned right in your training cycle. I highly recommend doing runner specific strength training, but that’s a topic for another day.

 

Strength Phase Purpose: Strengthening the body while building power and endurance with the use of specific types of running workouts. 

The Goal: Doing workouts such as Hill repeats, Fartleks, and Tempo runs. It’s important to gradually progress the intensity and volume of these workouts throughout the strengthening phase to help minimize the risk of injury. 

Here are two examples of workouts to implement in the Strength Phase:

 

This Progression Hill Workout – This one uses a combination of hill repeats but set on different durations 

The Gradual Decent – This is a good type of structured Fartlek Workout 

 

Why: These workouts assist with muscle adaptation, improved running economy, increased power and speed, and injury prevention.

 

It’s also essential the day after you do an “effort” run, meaning a hard run, make it a day of rest or active recovery. If you want to still run, do an easy recovery run to get the blood flowing back through your muscles while allowing your body to repair itself from the harder work you did the day before. 

If you have any questions, always feel free to DM me! 

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BASE TRAINING:

If our foundation isn’t on Christ, how will we handle circumstance that can break us?

If your house doesn’t have a strong foundation, what will happen?    RE: (Matthew 7:24-27)

It’s important to have a strong foundation in both the areas above. Running also requires a strong foundation to grow within the sport. You build your running foundation during “base training.” 

Base training can get overlooked since it consists of a lot of easy running, which requires patience. But it is essential for the growth of running.    RE: (Galatians 6:9)

Let’s dive a little deeper into this.

 

Base Training Purpose: To establish an aerobic fitness foundation, endurance, neuromuscular efficiency, and injury prevention. 

The Goal: To do all easy running; this phase lasts about 6-16 weeks, with the objective of building the aerobic base. 

 

Why: This allows the body to adapt to training stress and reduce the risk of injury as well as safely building up milage. 

 

Is it just easy running? - There are some essential running workouts to do during the base training phase that can help work the fast-twitch muscles and continue to build your aerobic base without stepping into anaerobic workouts.

 

*This is a good time to do strength training as well and lift heavier before going into race-specific training. 

Building your endurance is critical for long-distance running and is the main component for setting a strong foundation for your training cycle. 

Whether athletes are beginning their run journey or are intermediate runners, I always prefer to start them at the base training phase. 

Let me know if you have any questions!

Happy Base Training!

Running His Race,

Coach Elizabeth 

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