by Coach Adolfo Salgueiro | Aug 24, 2021 | Article, Coaching, List, Science
By Coach Adolfo Salgueiro
 Tapering time approaches for those about to run the Abbott World Marathon Majors this year. Training time approaches for those eyeing their marathon towards the end of 2021 or start of 2022. So, seems like a good time to review some basic mistakes that runners, from beginners to experts, should avoid. This way they can reap the most benefits out of their efforts.
Training for a marathon is a process that involves multiple moving parts that need to work in sync. It needs to reach a point where the body can be stressed enough to compensate its deficiencies and adjust to the workload-thus improving- but not to a point where it becomes too much, and it canât recover to do it again. This means overtraining and, most likely, an injury if intend to tough it out and train through it.
No need to overstress yourself if you avoid these basic mistakes in your training (Photo by Pexels.com)
The following are nine of the most common mistakes runners incur into during a marathon training cycle:
1Â Â Â Â Â Â Running the long runs too fast: There is a time to go fast and there is a time to go slow. The long run has that name because it is designed for you to go long. It is not called the âfast runâ for a reason. They are intended to build up your aerobic system, which, for a marathon, it is used 99% of the time, even if you are the world-record holder.
 2      Focusing too much on the long run: The long run is an important part of your training, sure, but it is just one element, not the bulk of it. The success in your race will depend on the accumulated effect of all the elements in your training, not just one.
 3      Doing the same workouts all the time: Because about 80% of the training needs to be done at a slower speed, there is a small number of hard sessions available, usually no more than two per week, so distance, speed, intensity, and other parameters, need to be worked so the body can benefit and adapt.
 4      Poor fueling and hydration plans: if you donât test strategies during training, you wonât know what works for you. The time to find that out is during training, long runs, especially. The time to realize a certain gel upsets your stomach, is not during the race. Same applies to hydration. What to drink and when needs to be part of race plan, shouldnât be improvised on race day.
 5      Skipping rest days: Not running on a specific day is part of your training. These days should be written into your schedule and followed to the tee. No amount of ice baths, compression socks or protein shakes will do you any good if you donât give your body a break to recover so it can run again.
Rest is as part of your training as your work. Donât skip it!
6Â Â Â Â Â Â Not scheduling cutback weeks: Â During training you build up endurance, aerobic capacity, Vo2Max, and multiple additional parameters. But you canât build up forever. Your body has a limit and needs time to actively rest so it can adapt to the benefits provided by your workouts. Programming a week to cut back on your training provides your body with time to adjust and recover, is key.
7Â Â Â Â Â Â Cutting sleep: Â Remember you donât improve when you work out, you improve while you sleep. The long run the tempo, the weightlifting, or the speed session damage your body. It is when you sleep that your body gets repaired. If you skip on sleep, you wonât realize all the benefits of the training, but you will keep the muscle damage.
 8      Screwing up the tapering: Physiological adaptations after exercise, take between two and three weeks to adapt. So, there is no benefit on one last long run in the last couple of weeks. You need to actively rest and recover your body so it will be in its best shape for race day. During tapering there is nothing to gain, yet a lot to lose.
 9      Following someone elseâs training plan: There is nothing wrong with talking to your buddies about what they are doing, but they may not have the same goals as you and you do not have the same physiology as them. Set up YOUR PLAN, adjust as needed, and stick to it. Trust your coach. Trust your plan. Trust yourself.
Of course, there are more than nine mistakes you can incur during a marathon training cycle. These are just some of the most common and they mostly apply to any distance. As you finish your training for your Abbott Marathon Major or get ready for your upcoming goal race, make sure you are on the lookout for the aforementioned mistakes, so you wonât screw up your hard work. Â
by Coach Adolfo Salgueiro | Apr 20, 2021 | Article, Coaching, List
By Coach Adolfo Salgueiro
Back in September of 2020, we published a post titled â7 Bad Running Habits to Quitâ. I was surprised by the response it got, but especially how so runners identified themselves, including myself, as being guilty of one or more of these bad habits.
The more I thought about the list, and the more feedback I got, the more I realized there were plenty of missing bad habits that were not mentioned in the previous posting. Of course, neither that list nor this one, or the combination of both, is meant to be a comprehensive one, nor the final word on the subject.
So these are 7 additional bad running habits to quit:
No runner is immune to bad habits. We always have to be on the lookout to avoid them
1.     Allowing fear of failure to derail your goals: Failure is inevitable. If we learned something from it, it will always be worthwhile. Always remember that when we donât obtain what we originally were looking for, we gain experience, which can be used in the future, making future goals attainable, feasible and possible. Coach Steve Magness puts it this way: âMaking failure something that isnât big and scary, but something that leads to growth, goes a long way in helping dissipate the fear surrounding itâ. So, never fear failure. Embrace it.
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2.     Running too hard on easy days: This is the cardinal sin of running. For some reason, most runners have a Superman complex that make them (or us, since I am included) believe that they are indestructible. An easy recovery run is not scheduled because your coach hates you. It is there to get the oxygen/nutrient rich blood circulating through your muscles so they can recover quicker, and you can then go for another enjoyable, hard session sooner while avoiding injury.
3.     Pushing for Results instead of letting them happen: When your program states 8×800 at 3:45; or a 30 -minute tempo run at 9:30/mile; these are guidelines. Nothing else. Of course, we all want to hit our targets and they are there for a reason. But we need to know when to quit. There is nothing to gain on a bad day by pushing on the last couple of repeats and needing a week to recover. We must know our bodies enough to understand where the fine line between being a badass and doing something stupid, lies.
4.     Controlling every parameter through your watch: Science fiction writers from just 25-years ago could not even imagine what wrist watches can do, today. We still call them watches only because they are on our wrist. They are advanced computers. They measure pulse, oximetry, quality of sleep, recovery, resting heart rate, route, etc. And if that wasnât enough, they can even tell us time. As great as all this is, we canât become slaves to the graphs and let them overtake our training. They are but guidelines to consider, not the Gospel of running.
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Complicated graphics you canât even understand are not going to make you a better runner. Concentrate on a few parameters you can control and understand.
5.     Thinking the unsexy stuff is worthless: Our training program will often call for easy recovery miles, or for an easy long run on a day we know we can push, or a foam rolling session, or a day off when we are still feeling strong. But never underestimate the importance of the boring stuff. It is there for a reason. To help you recover, to make you stringer, to make you versatile, to make you patient, to avoid injuries. All worthy qualities in a runner.
6.     Focusing on a system instead of the whole person: Anaerobic work, hill repeats, tempo runs, the weekend long run, or lactate threshold runs are staples of a well-balanced training program. But none of them work individually and this is not the time to look for personal bests. All parts all need to work as a well-tuned machine to provide the results you are training for. It is not in your best interest to set up a 5K PR in a tempo run when you are training for a marathon. Remember that the whole is always better than the sum of the parts.
7.     Believing that only running can make you a better runner: Cross training is basic for our running. If the only thing you do is run, you will most likely suffer overuse injuries. If running is our main sport, such cross training needs to be in support of our running. Yoga, strength training, core workouts, stretching, biking, swimming, etc., can be beneficial by providing aerobic capacity, strength, flexibility or core stability. If you want to be the CrossFit champion in your gym, a marathon may not the best option at this point.
In the future I will most likely publish â7, Even More, Bad Running Habits to Quitâ. Let me know if you want to contribute with one of them by leaving a comment, below.
by Coach Adolfo Salgueiro | Mar 16, 2021 | Article, List, Opinion, Reflection
By Coach Adolfo Salgueiro
After years of running, 100+ races and thousands of miles under my soles, I have all developed my very personal running habits. Just as you have developed yours. Some good, some bad, some questionable. At the same time, we have all established our running pet peeves.
Even though there is nothing written, there are some basic guidelines that every runner must keep to be part of an ever-improving running community. One where friends and strangers can be proud of being a part of. Some are to keep us safe, some to make the running experience more fulfilling and some to have more enjoyable races.
These are my 10 basic guidelines on running etiquette:
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Slow runners are no less of an athlete than fast runner. Each group needs to be aware and respectful of the other (Photo Pexels)
Be mindful of other runners around you: It doesnât matter if you are fast, slow, walker or if you are so tired you are crawling. Most of the time you are not the only person on the road, so you need to be aware of other runners. The last thing you want is to get injured, so make sure you are not the one responsible for someone else getting injured.
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Respect slower runners: Both in training and in races, you will cross paths with slower runners. The fact they canât run as fast as you, doesnât make them less of an athlete. No need to be rude or discourteous. Be aware and respectful of the fact they are also putting their best effort forward.
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Respect faster runners: Just as you expect to be respected as a slow runner, if you are in this category you must respect the presence of runners faster than you. Donât crowd the corners, donât take the inside lane on the track, donât clog the path by running side-by-side with too many people and be aware of your surroundings when stopping to walk.
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Acknowledge other Runners: Nobody expects you to stop what you are doing or change your pace to say hi to a stranger. But as runners, I think we all agree that acknowledging each otherâs presence is the most basic form of good running etiquette. Tip your hat, make eye contact, nod, grunt, lift your arm or say an audible âheyâ.
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Donât interfere while taking selfies: They have become ubiquitous in running. If there is no selfie, it didnât happen. We get it! You can take all the running selfies you want as long as it doesnât interfere with other runners, especially during a race. Go to the side of the road, get out of the way and then knock yourself out with as many selfies your phone can handle. But always remember that your selfie is not another moving runnerâs priority.
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Just because you isolate with your headphones doesnât mean I am not there: it is your prerogative to run with headphones. If it provides you with a better experience, go for it. But it is your responsibility to be aware of your surroundings, not mine. I donât know if you are wearing them or not so donât expect anyone to be on the lookout for you while isolated.
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Do not stop abruptly at water stations: I am not sure where this walk-break at water stops trend began. This is a place where lots of moving people congregate simultaneously, many eyeing the same cup of liquid, and it is usually very slippery. If you need to stop, take your water, move out of the way, check your surroundings, and then stop. It is basic, common sense.
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Carry your own trash: Even when running we usually produce trash. At races, your entry fee includes trash pick up at water stop, but when training, it is not the case. Just as you carried your gel or your water bottle with you, make sure you carry their byproduct trash until you find the proper way to dispose of it. During a race, this is the water stop.
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Act like an adult when it comes to bodily functions: They are inevitable when you are running. Burping, snot rockets, spitting and farting are commonplace and a normal part of a healthy functioning body, especially when running. Donât make anyone feel bad. Be mature and just let it go. Because it is a matter of time before it is your turn.
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Respect your membership in WhatsApp and Facebook groups: Most runners are in more than one social media group, and most groups have way too many people to keep track of multiple conversations. Limit your interactions to group related postings so your group can become relevant. I bet you are member of plenty of other groups where you share your non-running memes, jokes and political commentary.
Anything I missed? What is your running pet peeve?
by Coach Adolfo Salgueiro | Feb 2, 2021 | Coaching, Exercises, List, Science
By Coach Adolfo Salgueiro
As running becomes more popular and there is more money to be invested and made in the sport, snake oils and other bogus claims permeate the popular culture and get hold of our running ethos. While some explanations made sense in the 1920s or the 1980s, science has developed and progressed enough to prove, adjust or disprove most of our understanding on these concepts and their application to running.
These are seven myths that once were held as running gospel that today, no longer apply. Of course, this is not a comprehensive list, it is just a handful of the most prevalent myths of our day and age.
1.     Carbo loading before a race or long run: The carbs we consume throughout the day are metabolized by the body into glycogen, which is the go-to fuel burnt by the body for energy. The amount of glycogen our bodies can story is finite, and it is stored in the liver and muscles. Muscles donât borrow from each other, so, that 3rd or 4th serving of pasta the night before a race does nothing for you. Actually, it will adversely affect you because your body will be spending energy digesting food it wonât need to produce energy the next morning and you may also need a potty break to unload all that unneeded food you consumed last night.
You donât have to look like a Kenyan to be a runner. You only have to run.
2.     I donât have a runnerâs body, therefore, I canât be a runner: You donât have to look like a Kenyan to be successful runner. You may not win the Boston Marathon, but you donât need it to be a considered a runner. There is one and only one parameter to measure your worthiness of being labeled as a runner: you must run. Skinny, overweight, tall, short, young, old, male, female, or in-between. It doesnât matter. If you run, you are a runner.
 3.     The 10% rule: According to many experts and training gurus, you should never increase your mileage run more than 10% week over week. This is an urban myth from the 1980âs not based on science. It is a guideline, not a rule. According to University of Houston Coach Steve Magness, this theory has been tested a couple of times and there was no decrease on injury rate based on this guideline, which is what this parameter is supposed to control. The amount of mileage an athlete can increase will depend on what their body structure and level of fitness are able to withstand, and this can change over time.
 4.     Only fast running will make you fast: It is intuitive to think that to run fast you need to train running fast. And fast running is an important part of the equation. But to maintain your speed during a long run, you need to train your aerobic system and teach your body to burn fat as fuel, which can only be done by not taxing the body into only using the immediate sources of energy (glycogen). No one is stating you only need to run slow, but you do need to make slow running part of your training to run fast.
 5.     Stretch before you run: Cold static stretching is not recommended when your muscles are unready for such a movement. It is a recipe for injury. Dynamic warm up moves such as lunges, leg swings, jogging in place and hip openers will get your muscles warmed up, your heart rate elevated and your core temperature ready for action. Stretching after your workout could be beneficial but it is not required. If it feels good, go for it .Personally, it makes me feel better, so I do it.
What may have made sense in the 1980s regarding the 10% rule or carbo loading, has already been disproved by science, yet the myths are still holding strong.
6.     If you have energy for a fast final kick, you didnât give your all: When we kick at the end of a race to shave off a few seconds off the clock, push for that PR or pass that last few runners, it is not because we did not give our all out there. According to the Central Governor Theory by Tim Noakes, once the brain realizes we are almost there and it will not run out of resources, it unleashes the reserves. Therefore, usually, nobody dies at the end of a race. So feel free to kick at the end if you have it in you. It is your brain is giving you permission to do so.
 7.     VO2Max is the end-all measurement of performance: As popular as this measurement has become thanks to our Garmin watches giving us constant updates, what it measures is the maximum amount of oxygen our bodies can handle at maximum effort. If we donât know what it means and what we can do with it, it becomes useless. And, by the way, VO2Max cannot be measured by an algorithm in your watch. So donât overthink this one.
Did I miss anything?
by Coach Adolfo Salgueiro | Jan 5, 2021 | Article, List, Reflection
By Coach Adolfo Salgueiro
 Based on where you are in your running life, your goals for a new year will vary. While for some people, making it to 1000 miles may seem like an insurmountable goal, others have been accomplishing this distance year in and year out. Some athletes break 1:30 in the half marathon on a bad day, others struggle to go sub-3.
Making achievable New Year resolutions is the key to keep your athletic goals relevant.
The point here is that to set up your running goal, or goals, for this brand-new year, it must be done in an individual and feasible fashion. These goals canât be compared with what your friends are doing or what you were able to do when you were a young runner; and they canât be so out-of-touch that you will be off track at the first sign of trouble or the first day when life gets on the way. Also, you donât want to get injured because of overstress.
If you havenât etched in stone your running goals for 2021, or if you havenât thought about them yet, do so, now. This is what will keep you focused, especially while it is uncertain if and when normal racing will return.
The following goals ideas you may consider:
1 – 1000 Miles â Depending on where you are in your running life, one thousand miles could be a challenging yet achievable Goal. You can also set your eyes on 1500, 2000 or 3000. The key is to break it down in small chunks so you can visualize it. I.E. For 1000 miles, this is just 83.33 miles per month, or 4.8 a day if you run 4 times a week (way less if you include a long run one of those days). Last year, over 1000 members of the 1K Club made it to the 1000 mark. If you have never done it, this may be a great goal for the year.
2 â One more day of activity per week â If you donât want to focus your running year on counting mileage, adding another day to your training is a good way to increase your activity. If you run only 3 times a week, that 4th day becomes feasible. If you run 5 or 6, this may not be a goal for you, but you can always add a yoga class, a cross training session or an easy, long recovery walk to your week. The key is to increase your activity if you feel you can fit it in without sacrificing your recovery.
3 – Strength training â It is the most neglected part of every training cycle. When we are focused in our training and our work or personal life gets on the way, strength training is the first aspect of the program to be sacrificed. As runners, we pound on our musculoskeletal system on a daily basis. Consider that every in mile you dump 3-4 times your weight into each leg, about 800 times. This is about 2500 times per leg, per 5K. If we donât prepare our bones, muscles, tendons and ligaments to take on the workload, they will break down, and you will be rehabbing instead of running.
Sleeping 7-8 hours a night will improve both your athletic and your personal life (Photo: Pexels.com)
4 – Specific Distance PR â This goal can be handled in two ways. A) You can set up your sights and training on one specific distance where you feel confident performing and go for your best time, ever; or B) you can get out of your comfort zone and pick up a distance where you donât feel confident and go for it. If youâve been chasing the elusive Sub-2 half marathon or sub-3:30 marathon, you have a full year to make it happen. Or, if you dislike the 5K because it is too short or too fast; or if you are afraid of what lies beyond the mythical 13.1, then you have a few challenges right there.
5 â Sleep more â It may sound odd that sleeping more is part of a running goals list for a new year, but sleep is one of the most overlooked aspects of recovery, and thus, training. It is also the one that may take you down, if not with an injury, at least by robbing you of your chance of peak performance. In our society, lack of sleep has become a worthless badge of honor, while in reality (and science), our sleeping time is key to our recovery both as athletes and as functional human beings. The benefits of a hard workout are not seen once you finished, the body needs to repair itself and adapt to the stress we just put it through. This doesnât happen with an easy 5-miler on 5 hours of sleep. The body heals itself and flushes the dayâs metabolic waste while we sleep. So, 7-8 hours a night is part of your daily training and a worthwhile running goal for 2021.
Of course, these are not the only athletic goals you may set up for 2021. They are just ideas to help you define what you would like to achieve this year.
What are your running goals for 2021?
by Coach Adolfo Salgueiro | Dec 22, 2020 | Article, List, Science
By Coach Adolfo Salgueiro
Recovery. What a concept!! Who doesnât love to pull off a hard workout feeling strong, ready to PR on that upcoming race? But at the same time, we know that if we had to do this same workout, tomorrow, we would not be able to do it, again. Why? Because we havenât recovered.
Recovery starts even before you are done with your current workout. Thatâs what the cool down is for
Recovery, according to an article by Erin Strout in Runnerâs World Magazine, âis the restoration of energy-producing enzymes inside the muscles, functional proteins, fat and carbohydrate stores, and the regeneration of the endocrine and immune systems. [âŚ] Recovery comes down to repairing, resting and refuelingâwhile still allowing the body to adapt to the training workload and reap fitness gainsâ.
In other words, it is allowing your body to heal from the stress you just put it through, so you can do it again, soon, without stretching its abilities to the point where it canât repair itself, thus, becoming injured.
The following are eight quick tips to kickstart your recovery so you can keep working hard on your training plan, pursuing that elusive PR and avoiding injuries.
1 â Cool Down: Either by dropping off the pace on the final mile or two; or walking the last mile back, or taking the time for your body to calm down, the idea es to reduce your heart rate, breathing rate, and core body temperature in order assist your body to return to its pre-exercise condition.
2 â Stretch: This is not for everybody and it doesnât have to be a long process. But you should develop a personal routine that works for you while your muscles are warm so you can aid the start of recovery. You may feel much better once youâve done so.
3 â Change clothing: If you are not planning to take a shower right away, make sure you change off your wet clothing. Your body needs to go back to its normal core temperature as soon as possible and your sweaty shirt, hat and socks are not helping.
4 â Hold that beer: A cold one with your buddies after a run is an amazing reward after a good workout. But make sure you hydrate yourself with water and electrolytes before gulping down your prize. Remember alcohol will dehydrate you, so donât overdo it.
Owning a foam roller is not enough. You have to use it!
5 â Refuel your body: After you submit your body and its natural reserves to a stress consuming from its resources, it is essential to start renourishing it as soon as possible. This way it can start repairing itself right away and, you can do it again, sooner. Especially if you have gone through a 90-minute effort or longer, make sure you ingest a 3:1 ratio of complex carbohydrates and protein. Chocolate milk is a great option. Personally, Iâve had successfully experienced Recoverite, by Hammer Nutrition.
6 âSelf-Massage: It is not enough to own a foam roller or a massage stick. You must use it and learn how to do so properly. These can foster blood circulation to enhance recovery speed as well as decreasing muscle tension while increasing flexibility, both good options to avoid injury.
7 â Do not sacrifice your sleep: Having no time to sleep as a badge of honor is a recipe for disaster. During our time asleep, the body repairs itself and the brain flushes away the waste byproducts built up throughout the day. Doesnât it sound important enough?
8 â Days off: A training plan consists of work and rest. With very few exceptions and only by seasoned athletes, scheduled days off are must. You canât be afraid of taking a day off to socialize, drop off your kid at college, attend your daughterâs recital, take care of personal business, or simply vegetate. Your body will thank you for it. And never eb afraid of taking an extra day off if you need it. Your body will thank you for it.
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