I :: Program Design
Running and endurance training is changing, evolving, and being debated as to what is the best
approach to teach and train. I believe there are seven essential parts of a quality running and fitness
training program and they include…1. Running (endurance, speed and pace), 2. Core and Balance, 3.
Strength, Conditioning and Plyometrics, 4. Cross-Training, 5. Flexibility and Stretching, 6. Nutrition and
Hydration, 7. Rest and Sleep.
This program is designed to meet the needs and rigorous demands that endurance training can put on
the body both mentally and physically. We need to rethink the way we view and train for endurance
sports. Logging 50 plus weekly miles will prepare an athlete for an endurance event but it also increases
the chances of injury because of time on feet. The philosophy of Running Fatigue Training is
maintaining constant strength, power, speed, and running efficiency while performing hard physical
interval and strength work during an individual workout. RFT will fatigue you faster and challenge you to
maintain your goal-running pace during a set workout. This allows you to understand your body at a
“feels like” higher mileage without actually being on your feet for the true mileage time.
Traditional endurance programs train in the sagittal plane (motions involve forward-backward and updown movements). This type of training encourages your body to only strengthen the large muscles
involved in these movements. Auxiliary muscles that aid in running are not generally exercised in a
traditional program. When stressed during extreme conditions these auxiliary muscles either fail or are
not properly strengthened leading to overuse injuries and pains. These injuries are caused by the
primary muscle mover to overcompensate for the underdeveloped secondary muscle mover resulting in
improper alignment of the body. Examples of these injuries and pains can include ankle, calf, knee, and
low back.
A running program that trains in all 3 planes of motion; frontal (side to side), transverse (rotation), and
sagittal (forward/backward) will make you more flexible, stronger, and evenly balanced during training
and racing.
This is accomplished by the 7 Principles of Running or Endurance Training…
Principle #1 :: Running ::
Running and Biking :: track, tempo, race pace, hills, easy
Swimming :: tempo, easy, fins, kick board
Endurance or base training is the first phase of distance running. Endurance running builds confidence
and stamina for the next phases.
Speed training is running at a fast pace for a short amount of time.
Pace running is running a certain speed for a particular time or distance.
Distance Is Relative.™
©2011 Rethink Running
Principle #2 :: Core and Balance ::
hips, low back, trunk work, one-leg exercises, bosu ball, uneven surfaces
Your core is defined as the midsection of your body and includes abdominals, obliques, hip flexors,
lower back, upper back, glutes, chest and spinal muscles. You core muscles help to stabilize and balance
your body, move, twist, and allows you to transfer weight effectively so you may move in any direction.
Principle #3 :: Strength, Conditioning and Plyometrics ::
push-ups, squats, burpees, jump rope, box jumps, high knees
Get strong and go long. To be an injury-free runner you must become stronger. Exercises using your own
body weight and lightweights are generally all you will need to perform routines that build fitness and
endurance.
General Strength Training develops the fundamentals of movement.
Functional Training is performing specific exercises geared toward particular activities.
Plyometric Training is jump training designed to produce speed and powerful explosive movements.
Principle #4 :: Cross Training ::
Plyometrics and strength work that mimic running movements combined in a timed or circuit setting.
Cross-training (XT) utilizes muscles not normally used in running and places different degrees of stress
on muscles, joints, and even your cardiovascular system.
Principle #5 :: Flexibility and Stretching ::
Helps protect muscles from injury and increase range of motion.
Stretching your body will increase flexibility and aid in recovery and overuse injuries.
Dynamic stretching is active muscle movement to “warm up” the body for exercise .
Static stretching is elongating a muscle and holding for a set period of time.
Foam Rolling also known as self-myofascial release. This type of stretching aids in relieving “muscle
knots”.
Distance Is Relative.™
©2011 Rethink Running
Principle #6 :: Nutrition and Hydration
Eat high quality whole foods while minimizing processed foods. Keep your body hydrated by following
the ½ your body weight in ounces rule.
Principle #7 Rest and Sleep
Rest is an essential part of any training program. One to three days off per week depending on your
training level is recommended.
Integrating the first 4 principles of running during the week will keep your workload unstable never
allowing your body to fully adapt to the training. Running, biking and swimming alone will get you to
the finish line but overuse and acute injuries may occur. Interval and strength training are necessary for
core, hip, and endurance strength. The last 3 principles are often overlooked and can lead to burnout,
dehydration, nutrition issues, and injury. Stretching, rest, and a good nutrition program should not be
taken lightly, and all three are an important piece to a successful running regimen. This program will
not only cut down on injury but will make you literally stronger starting from the ground up.
*Some of the 10 to 18 week programs follow a 3-4 week training schedule followed by a 4 day rest
period of EZ runs and light strength work (Sunday - Wednesday), a benchmark strength test (Thursday)
and a benchmark endurance time trial (Saturday).
“It’s not the absence of the storms that sets us apart. It’s whom we discover in the storm.”
-Max Lucado
Distance Is Relative.™
©2011 Rethink Running