Strength Running Q&A: Training, Fueling, and Pacing Strategies

Key Quotes

"I have found over my coaching practice that as long as you have a plan, you are in a much better position than someone who doesn't have a plan and so I want to make sure everyone here has a plan for their running they know what to do they know how to execute on that training because you're just going to get a lot closer to your goals if you're operating with that kind of a strategic approach."

Coach Jason emphasizes the foundational importance of a structured training plan. He argues that having a clear strategy, rather than simply training without direction, significantly increases the likelihood of achieving running goals. This highlights his belief in the power of intentionality and execution in athletic development.

"what's better than a 20 mile long run? Two 20 mile long runs. You just really end up getting uh you know two doses of that stimulus and you'll find that you know the more competitive you get the more of those longer long runs in that sort of 18 to 22 mile range that you'll find yourself doing."

Coach Jason suggests that for marathon training, extending the long run distance, even beyond 20 miles, can provide a greater training stimulus. He indicates that more competitive runners often incorporate multiple long runs in this extended range. This points to a strategy of progressively increasing the demands of long runs to build endurance.

"Rule number one is is maybe now is not the time for two workouts a week maybe you just do one workout and a long run and you might need some additional time to recover in between those two hard days and so that's i think one of the the biggest key to balance here is the actual schedule itself."

Coach Jason advises senior runners to adjust their training schedules to accommodate recovery needs. He suggests reducing the frequency of high-intensity workouts from two per week to one, in addition to the long run, and emphasizes the importance of spacing these hard days further apart. This indicates a need for a more conservative approach to training volume and intensity as runners age.

"So those things are going to be best trained with heavy weightlifting. Now it sounds like you're doing great with bands and dumbbells and kettlebells and you're not really doing the heavy lifting and you can also be very successful without the heavy lifting because you know one of the other really great benefits of strength training is the fact that it does improve your general coordination."

Coach Jason explains that while heavy barbell lifting offers specific benefits like improved running economy and power, it is not the only path to successful strength training. He notes that other forms of resistance training, such as using bands, dumbbells, and kettlebells, can also enhance athleticism and coordination, leading to positive running outcomes. This suggests a flexible approach to strength training, prioritizing what works best for the individual.

"The only thing that I would say is you know if you're feeling great and you're you're healthy and you like what you're doing I'm really hesitant to have you do anything too much different you know maybe in a little while you can think about how to incorporate some heavier lifts into your training maybe you get a personal trainer for one or two sessions and you're not really hiring them for a workout you're hiring them to really learn those specific movements so that hopefully you can do it with with the right form and you can prevent yourself from getting hurt that way."

Coach Jason advises caution when considering changes to a successful strength training routine. He suggests that if an individual is feeling good and their current approach is yielding positive results, it is best to maintain that strategy. If heavier lifting is desired, he recommends seeking professional guidance to ensure proper form and prevent injury.

"I definitely recommend high carb fueling. I think it's really important for you know marathons and ultras and a half marathon. You know I don't think you need to eat 150 grams of carbohydrate per hour although 60 to 75 might be a good idea especially if your half marathon takes longer than two hours."

Coach Jason strongly advocates for high carbohydrate fueling for endurance events like marathons and half marathons. He suggests a range of 60-75 grams of carbohydrates per hour, potentially increasing to 90-120 grams for longer half marathons or marathons. This highlights his belief in the performance and recovery benefits of adequate carbohydrate intake during prolonged exercise.

"The only thing that you can do is you can wear a heart rate monitor and you can ensure that you're staying you know in an appropriate intensity you know you certainly don't ever want to get near lactate threshold you know your zone four effort you want to stay mostly in in zone three for the marathon for the most part."

Coach Jason suggests using a heart rate monitor as a tool to manage marathon pacing and intensity. He recommends staying primarily within Zone 3, avoiding the higher intensity of Zone 4 (lactate threshold), to ensure sustainable effort throughout the race. This provides a physiological guideline for maintaining an appropriate pace without overexerting.

"The only thing that I'll say is besides just kind of follow the workouts in high performance lifting and that will take care of the tapering for the weightlifting for you the other just general advice I would say is when in doubt cut the volume extra volume is a really great capacity building strategy whether we're talking about running or you know reps in the gym."

Coach Jason explains that high-performance lifting programs are periodized, meaning they include a taper similar to running training. He advises that during a taper, the primary strategy should be to reduce volume, especially if uncertain about what to do. This approach aims to reduce fatigue while maintaining sharpness for peak performance on race day.