Unfortunately, one of the questions for many runners in 2020 is, “How do I safely return to running after having Covid-19?” While there will be a range of individual recovery rates, these guidelines outline how to safely return to running after a Covid-19 diagnosis. Covid-19 recovery is highly individual, especially in regards to returning to running. Some people recover quickly; others will experience lingering symptoms for months. Some will be back to normal training in a matter of ...
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Essential Books for Running Coaches
A weekend or online certification is only the beginning of being a running coach. Run coaching requires a commitment to continual education and refinement of your training philosophy. The best approach? Read everything you can. These books are what I (and from what I have read, many other coaches) consider the essential texts for running coaches who train distance runners on the road. Daniels’ Running Formula by Jack Daniels Daniels’ Running Formula is one of the seminal works of ...
Weekly Workouts: Gradually Feeling Normal
One month has now passed since I recovered from COVID. My runs are gradually feeling more and more normal, although nowhere where they were before getting sick (roughly a minute per mile slower). My heart rate is coming back under control; when I first tried running after Covid, it would spike sky-high within minutes of running at a slow pace. The past two weeks were busy with family celebrations for birthdays and weddings, hence my lack of training updates. I ran three times the week ...
How to Consistently Maintain Running Higher Mileage
For a majority of runners, running higher mileage is beneficial. Noticeable performance gains occur when you run enough to develop a robust aerobic base. However, it is not just higher mileage that improves performance. Performance gains come from consistently sustaining higher mileage. One month of high mileage followed by months of injury will not yield any benefits to your running. (This post is about how to consistently run higher mileage without getting injured or burning out. If ...
What are Junk Miles? (And How to Know If You Are Running Them)
Every run should have a purpose. Most experienced runners will describe to you the transformational moment in their training, when they learned to run their easy days easy and their hard days hard. The transition from junk miles - purposeless, always-moderate training - to polarized training allowed them to fully benefit from their runs. Junk miles are not "bad" but they are not optimal for performance. The exact definition of junk mileage varies based on the coaching philosophy. Some ...