Habits of Highly Successful Runners

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Habits of Highly Successful Runners

• Steven T. Devor, Ph.D., FACSM
• Health and Exercise Science Program, and
  Department of Physiology and Cell Biology, and
  Department of Human Nutrition

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Getting to this Advice

• Went back to my own testing data and records with
  successful endurance athletes since 1995
• Apply those lessons to Fleet Feet - MiT group
• Chatted with friend and colleague Professor
  Edward Coyle at UT Austin

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Roadmap to Success

• Fuel properly
• Challenge yourself with goals
• Quality, not quantity
• Listen to your body
• Cross train
• Resistance train
• Rest
• Extended running family

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Fuel Properly
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Eating to Run Successfully

• Many begin running to lose weight
• Increased running typically results in
• healthier eating habits
• More in tune with your body and realize
• effects of food on performance
• Runners need carbohydrate (CHO)
• Atkins (very low CHO) and South Beach (moderately
  low CHO) poor performance
• 60 - 65 of daily calories should be CHO
• Whole grains, vegetables, fruits

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Consider What You Eat

• Daily multivitamin
• Even clean diets lack some vitamins and minerals
• Insurance policy
• You are what you eat
• Literally, what you eat becomes you
• Your muscles
• Your bones
• Your organs
• Your entire being

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Challenge Yourself with Goals
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Keep Running Engaging

• Goals create drive to train
• Could be a mile in a certain time, complete first
  race, or first half or full marathon
• Even non-race types should enter at least one
  race
• Spirit of race day and other amassed runners
  gives chills to your core
• Creates amazing sense of accomplishment
• Complete a marathon change your life
• Feel empowered

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Quality not Quantity
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Less than 40

• Research with veteran runners
• 583 subjects
• Most important factor for injury was total weekly
  mileage
• More than 40 miles per week had higher injury
  rate
• Some weeks can be more than 40
• More quality miles is best
• 30 quality miles beats 50 plodding miles for
  fitness

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Listen to Your Body
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Become Physically Aware

• Runners are headstrong and determined
• Helps with pushing yourself
• Can lead to injury
• Push through typical aches and pains that would
  make non-runners quit
• Underestimate other running related pains
• Aches and pains that become consistent and
  nagging
• Cross train or rest

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Taking Care of Your Body

• Change shoes every 300 500 miles
• Bigger runners closer to 300
• Massage, especially for legs
• Foam roller
• Stay active during the day
• Especially after a log run
• Prevent feelings of stiffness and fatigue
• Stay well hydrated
• Sufficient regular sleep

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Cross Train
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Integrate Other Endurance Sports

• With more miles per year, and age, need to give
  your body a rest from running
• Add in cycling and swimming
• Maintain aerobic base
• Eliminate potential boredom
• Great substitutes when injured
• Use new skills for triathlon

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Resistance Train
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Weights for Runners

• Runners of all levels benefit from resistance
  training
• Free weights and machines
• Helps prevent injuries
• Strengthens muscles
• Strengthens tendons and ligaments
• Common overuse injuries decrease
• Improves running economy

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Resistance Training Program

• 2 3 sets
• Higher repetitions
• 12 20
• Flat bench chest press
• Lat pull down or some form of seated row
• Bicep curl
• Leg extension
• Leg curl
• Leg press

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Rest
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Time Off From Training

• Elite runners train hard, but not all year
• All have time off after major races
• Time for cross training
• Will not lose fitness
• If running consistently and you have urge to skip
  a running day
• Listen to your body
• Rest is more than necessary evil

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Extended Running Family
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Seek Out Other Runners

• Running can be a solitary sport
• Life gains, and often fitness gains, are greatest
  with others involved
• Others can share training tips, race experiences,
  and camaraderie on runs
• Your participation in this group, especially the
  veterans, is proof of this

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Questions