You would think that we’d have the science of running totally mapped out by now yet clearly that is not the case. There is no single reference document, no universal user’s manual, that all coaches and runners would swear by.
On the contrary, there are still debates raging among highly knowledgeable and experienced running coaches regarding the best way for a marathoner to train.
Take for example the term “junk miles”. It certainly sounds pejorative and not surprisingly there are those who use it to express ridicule for any training runs that are not done at a fast pace. Yet, these copious slower paced miles are the backbone of many training plans that assert that they improve a runner’s speed.
In all likelihood both perspectives are correct even if those who hold “junk miles” in contempt are in the minority. It really comes down to this: every runner is different and there is no single practice that works perfectly for every runner every time.
I’ve seen estimates that of the 3.2 billion base pairs in the human genome the total genetic variation of mankind is represented by about 20 million base pairs or 0.6% of the total genome.
That 0.6% seems like a very small number but the 20 million is not. Those 20 million base pairs can mix and match and combine in a gazillion permutations thus making us all the unique individuals that we are. When seen through this lens is it no wonder that there isn’t a universally accepted training regimen?
What’s a running newbie to do?
There’s no shortage of information out there. Books and on-line articles abound. Often, though, ideas and practices are presented without supporting data collected from rigorous scientific experimentation. One needs to dig deep to find the raw data that many training practices are based upon.
Of course, conducting an effective experiment can be very difficult. For example, the accepted practice for determining the efficacy of a treatment while minimizing bias is to perform a randomized double blind experiment comparing the treatment to a placebo which is believed to have no relevant efficacy or is being used as a control. If the treatment performs better than the placebo then the treatment has been validated.
But how could this even work for running? How would you implement double blind in this case?
I can imagine how that experimental plan might be presented in the case of determining if a newly developed nutritional supplement improves a runner’s endurance:
“Neither the subjects nor their support crew will know whether they got the new Megalectrolyte tablet or a grape flavored salt pill placebo dissolved in their water bottles.”
Actually that might work. But I have never seen anything like it reported in the literature.
Or in the case of a new running shoe:
“Neither the subjects nor the person dressing them will know whether they are running in our new Makkari shoes or their current favorites.”
How would one manage this? Hypnosis? Virtual Reality? (Hmm. . . there’s a thought.)
There have been controlled experiments performed on large sets of runners covering all sorts of parameters including training intensity, nutrition, hydration, etc. But it is hard to remove bias in these experiments and there usually is wide variation in results among the runners.
This is why running, much like all of human medicine, is as much an art as it is a science. Through experience and experimentation one can find an array of best practices that work for many runners and may work for you. You just have to try them out and discard those that are unhelpful.
Therefore I have to conclude that some of the practices I have adopted are themselves placebos because my justification for turning to them does not come with unassailable experimental results.
And I am OK with this because, notwithstanding the preceding discourse, I am a big believer in the placebo effect. It is the most universally accepted medical treatment for a wide range of ailments. That’s why when Big Pharma tries to put out a new drug they have to make sure that it works better than green M&M’s before the FDA will approve it. Turns out, green M&M’s are hard to beat.
So over the next few weeks I will elaborate on the placebos that have worked for me. Though I strive to have solid technical justification for my practices, I have to admit that my rationale at times could use more support. You are free to ignore any of my ideas.
By way of credentials, all I can offer is that at the age of 58, I coached and trained myself to a BQ (Boston Marathon qualifying standard) in my very first marathon. This does not make me an expert but it’s not nothing.
Here’s a brief list of the topics that I will cover in subsequent posts. I’ll dive right into the first item in the next section.
- Attitude
- Training Plan
- Rest
- Form
- Shoes
- Apparel
- Heart Rate
- Hydration
- Nutrition
- Support
1. Attitude
I’ve read many articles about running that come with titles like “Top 10 Strategies to Prepare for Your First Marathon” or “A Simple Guide for Beginning Runners”, etc.
There’s plenty of overlap in these articles, which is comforting. It’s nice to know that there is commonality in perspective among experts regarding running shoes, nutrition, hydration, etc. But very few put “Attitude” on the list let alone at the top of it.
Becoming a long distance runner requires putting in many miles over many hours, often lonely ones, to hone one’s craft. It’s important to keep one’s thoughts positive, which I would argue is the most important parameter that predicts success or failure.
It’s that Parkinson’s infused circular reasoning again. I keep positive thoughts in my mind so that I will continue the workout which eventually will trigger the release of dopamine that helps me complete the workout.
For those of you already awash in dopamine you may not find this argument compelling. But for low-D Parkies such as myself it can be very valuable. I want to generate all the dopamine I can.
The best marathoner in the world right now and perhaps the best there has ever been, Eliud Kipchoge, has the positivity thing dialed in. I have no idea what goes through his mind when he’s outpacing the field but I feel that there is a clue right there on his face for everyone to see.
He smiles when he runs.
He has admitted that smiling is a trick he uses to coerce his body into pushing through the pain of a world class marathon effort. The smile is an outward representation of a positive mindset and the body just follows along dutifully.
But what does the average runner think about that can summon a smile from the depths of discomfort? I don’t know what Kipchoge uses but for me the only thing that makes sense is love.
Love is mighty. It can do extraordinary things.
You must have heard or read of ordinary people in times of extreme stress performing acts of enormous strength. One thing that these acts have in common is love. Many, oddly enough, also involve automobiles. Love gives parents/children/friends the strength to rescue their children/parents/friends by lifting cars off of them.
Works for me. If I’m going to take on a hard running challenge I want love on my side.
It is certainly more powerful than hate. I prefer not to use the word and even typing it here makes me uneasy. It is a worthless, unproductive emotion that does no one any good and least of all the hater.
So I think of what I love. My family. My friends. The spectacular views I get running around West Seattle. The fact that I am retired and every day is a vacation. The Killers. Peet’s coffee. The trove of Garmin data I’ll review at the end of the run. The nap I will take after reviewing the data. The list goes on; there is no shortage of them.
And here’s another observation that helps me keep a positive perspective. You can experience it for yourself if you ever get the opportunity to run a marathon, especially a large one involving thousands of runners.
I like to take in the scene. People, many of them, line the course. Except in very rare cases they don’t know me and I don’t know them. But they are cheering for me and my fellow runners nonetheless, clapping, shouting words of encouragement, and holding signs that say things like “Smile if you peed just a little”. And if any of us puts our name on our shirt or race bib those words of support come personalized.
It’s kindness freely given by strangers who want nothing more than for everyone to do their best. It’s empowering. And when you smile and wave back at them the kindness effect multiplies.
But there’s no need to wait for race day to practice kindness. I have found that a friendly smile and a wave always works. Many runners I come across on training runs appear to have this figured out also.
So I do my best to keep to this mantra: Be kind and choose love.
Sure, it’s only a placebo. But, as I say, the placebo effect is very powerful.
As you may already know I am a charity runner in the London, Boston, and New York marathons this year. If you share the passion that the Michael J Fox Foundation and I have for finding a Parkinson’s cure please consider contributing to any of the WMM I am running in as a member of Team Fox (links below). All donations are meaningful and greatly appreciated.
fundraise.michaeljfox.org/boston-marathon-2021/joesgottarun
fundraise.michaeljfox.org/londonmarathon2021/joesgottarun
fundraise.michaeljfox.org/tcs-nyc-marathon-2021/joesgottarun
