RRCA Coaching Certification

Back in March, I attended the Road Runners Club of America Coaching Certification Clinic. I did so for a number of reasons (in no particular order):

1) I love running.

2) I love learning and talking about running.

3) I need continuing education credits to maintain my USAT coaching certification and this was a good way to do it.

4) It was a good excuse to go away for a weekend with my wife (who also did the certification clinic).

The instructors at this clinic were Warren and Patti Finke, who are both 60+ and have both been running for decades. Both have experience at all distances and have been through it all in their careers; short races, long races, fast races, slow races. I really enjoyed their perspective on the sport and could sense their love of running, even after all these years. Being able to run after that long must be a sign that you are doing something right!

When you go to these things, you have to realize that there is no one right way to do things. Lots of different approaches can work, depending on the person, etc. The thing to focus on is what can I take away and learn from this and that’s what I was trying to do. So here are my main takeaways:

1) Almost all running is aerobic exercise.

Sounds simple, but what I mean is that there are 2 main energy systems – one which fuels us via our anaerobic system and another which fuels us via our aerobic system and most running is fueled aerobically. The anaerobic system is used for any activity that is short in duration – like very short, less than a few minutes. Think Usain Bolt. The aerobic energy system starts to kick in after a few minutes and fuels us for all long-distance running. It is not a binary switch, but rather a continuum; the aerobic system is dominant for anything 800 meters to a mile or above. What this means practically is that most of our training should be done at a low intensity (relative to target race intensity) for longer distances. For example, Chris Solinsky set the American record for the 10K while training for a marathon, not pounding himself over and over on the track. Success in all races down to the 5K is primarily related to our aerobic capacity.

2) Running volume should be built up carefully.

Running can create tremendous joy and most runner’s are familiar with the “runner’s high” that often comes with a vigorous workout. There are many positive effects to running, including weight-control and better overall health. However, it can be hard on the musculo-skeletal system. Research has shown that on every foot strike, a force multiple times your body weight is transmitted up through your feet, legs, knees, and hips. A runner’s form has an impact on how much force this is, but regardless all runners must absorb this impact into their bodies. Do too much, too hard, too soon and the body’s chassis (the bones and muscles) cannot absorb the forces and starts to break down. Build it up deliberately and the body can become stronger and stronger and handle harder running.

3) Consistency is key to performance.

Because of the fact that it takes longer to build volume and run strength (relative to other forms of exercise), it is important to remain consistent and not miss large amounts of running due to injury or burnout. One of the absolute keys to long-term increases in performance is consistency, day-in, day-out, week-in, week-out, month-in-month out, etc. Don’t get me wrong, performance requires recovery, but the point is that recovery is better when its planned into the program. Missing large chunks of training or taking months due to injury make it difficult to improve because you have to start back slowly and deliberately. Push things too hard and your body tells you its too much forcing you to take time off. It’s better to do less than you think you can and stay consistent then go out and do killer workouts and risk injury or burnout.

There was lots of good discussion and I learned a lot from this course that I can use in my coaching and with my own running, but these were some of the over-riding themes on the weekend. Happy running!