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A summer running program is the first and perhaps the most important element to success in cross country. You will find summer training as a part of all successful programs.
Unlike some states that allow coaches to work with their athletes over the summer, Massachusetts has strict regulations prohibiting coaching out of season. This can be both good and bad. The rule helps insure that coaches do not require an inordinate amount of the athlete's time on a yearly basis. But it effectively removes the direction and supportive interactions that may help the athletes achieve their goals.
So, while I may envy coaches from other states that are allowed to run with their athletes and hold regular training sessions during the summer, I have learned that I can get a good idea of the athletes level of commitment by the way they manage their summer running. I can and do encourage summer running. I provide recommendations for the amount and type of running. It falls upon the athlete to make wise decisions about preparation for the coming season.
Included in the remainder of this article are:
1. The rationale for summer running
2. Guidelines for safe and effective running
3. Hints to get the most out of the summer program
4. Distance recommendations
Before I get onto the meat of the matter, I have to prepare the newcomers. There is nothing that I will talk about that is outside your capacity to achieve. When I first talk about doing mileage I know that many first-time runners are intimidated and a little afraid. All I ask at this point is that you believe in yourself and take the time to find out what changes take place when you start to develop consistency of effort in running. The one promise I can make is that if you stick with it you will end up being amazed and proud of your accomplishments.
1. Why is summer running important - the rationale
Summer is a time of base building – and base building takes time. Improvement to the cardiovascular system is a distance intensive process. You have to be able to do long runs. But at the same time your muscles, bones and connective tissue have to adapt to increased stresses. Therefor the body has to be brought along slowly. A rough rule of thumb is to increase distance by only 10% per week.
It is a process that can't be rushed without risking injury. If an athlete waits until the first week of practice to start running, all this has to be done in-season before real success can be found in competition. The intensive workouts that make an athlete race-ready will have to wait until later in the season if summer running is ignored. The runner who enters the season without a distance base ends up just starting to improve as the season ends.
That makes it clear that summer the time to prepare. Here are what other coaches have said on the subject:
Our main goal in summer workouts is to prepare our athletes to handle more intense workouts once the season begins, and reduce the risk of injury – Bill Miller, Centennial High School, Las Vegas, Nevada
If a team wants to have a winning season, the summer is where it all starts. This is the time when you can bring your team along slowly, not rushing the runner; this has really helped us to avoid serious injuries. Consistency is the emphasis of summer practices. It is far better to do something every day lightly, then to overdo it and then take a couple of days off in the schedule. – Gene Gurule, Mission Viejo High School, California
We strive to impress upon every athlete the importance of the summer training base. Every facet of our training depends upon this critical building block. . . so much so that we really don't expect top-level performance from any athlete who is unable to get a proper base from Memorial Day to Labor Day.
and
No year can be truly successful without a determined effort to get the most out of your summer. The summer training cycle allows strength and aerobic efficiency to be developed very much like the foundation of a building. The greater the depth and breadth of the foundation, the higher the building will be built. Our goal is to emphasize strength in order to reduce the possibility of injury, increase the effectiveness of speedwork, and heighten the enjoyment of competition. To that end, no athlete who has an incomplete summer really has a fair chance to become the best runner they can be! – Jeff Arbogast, Bingham High School, South Jordan, Utah
2. Guidelines for safe and effective running
There are potential problems along the way that can be avoided if you take a sensible approach to running.
Heat Summer heat can make training more difficult. When your body works it creates heat and must get rid of it. The warmer the atmospheric temperature the harder “heat dissipation” becomes. Avoid running during the hottest times of the day. Early morning or in the evening are best. Don't forget that for those of you with busy social or work lives it becomes hard for you to run at night. Try getting up for early runs. It can start your whole day off right. Stick to shady areas when possible. Wear light and airy clothing. Don't forget sun block on your long runs.
Nutritional deficiencies A well-balanced diet is critical to performance. The demands on your body have increased and you've got to treat it right. Give your body the fuel it needs to run efficiently and strong. Consider taking a multi-vitamin with iron. It is insurance against problems such as anemia – but not fool proof. Taking a vitamin supplement does not take the place of eating the right foods.
3. Hints to get the most out of the summer program
Incorporate stretching both before and after running. Stretching after running can reduce muscle soreness. It is a habit that you must develop. Increased flexibility can also improve running dynamics.
Run with someone - preferably on the team. The runs at this point should be steady and aerobic. That means it is at conversational pace. Speed work for the most part waits for the season to start.
Running with members of the team helps to develop the type of friendships that last a lifetime. It certainly helps with team chemistry. Running with someone also helps you through the down days when you might not feel like running. Mutual support will help you stick to your goals. Lastly, it is safer to run with others. You can investigate new paths in more challenging areas and know that you have someone to help should you twist an ankle or otherwise get injured.
Vary your runs. Don't always do the same distance or terrain. Keep your runs new and fresh. Try parks, paths, new streets etc. Although these are not speed runs you may occasionally do speed pickups for one or two telephone poles to get fully into a run. Work on lifting your knees or think about what you are doing with your arms. Try some easy hills. Run on grass.
Make one day a week your long run. If you are doing twenty-one miles a week don't do 7 runs of three miles each. Make Sunday your 5-mile day and go shorter on another – or take one day off. Once we are into the season, on weeks that you don't have a Saturday or Monday meet you will be expected to do a long run on your own.
Keep your pace reasonable. It is a long season and racing isn't wise this early. You can do a road race if you want but you shouldn't take it seriously. There is plenty of competition ahead and you don't want to feel burned-out halfway through the fall.
Keep a log. Make it similar to a diary. You don't want to just put down the miles. You also want to comment on how you felt and whether it was a good or bad workout for you. Put down your thoughts and it will help you to clarify how you think about running. If you write, “I hate this” more than three days in a row it is probably time we had a talk.
Have fun. Enjoy what you are doing. Make friends. Have destination runs where you end up at an apple orchard or your favorite ice cream store. Combine it with a trip. Run along the Cape Cod Canal or go to Newport and run the cliff walk. Find a new park and have a picnic after you run.
Treat yourself right. Don't forget that this is all about improving. So eat right, run sensibly and keep a positive attitude. The best way to enter the season is to be someone who feels fit, feels fresh, feels healthy and feels good about what you've done.
4. Distance recommendations – 4 categories
I know full well that not all athletes will maintain this schedule. But it is important to your own progress that you attempt to do so. First, you have to categorize your own running. I am providing programs for novice, trained, advanced and elite runners. These are the definitions.
Novice runners have never done long runs on a consistent basis nor have been part of a team that trained for distance running. Runs of up to two miles for these runners seem far and if asked to do three miles they would have to walk significant parts.
Trained runners have put in at least one full season of cross country or have run distance events for a track team. They have done distance runs of up to four miles.
Advanced runners have done several seasons of competitive running or have shown the ability to do pain free five-mile runs. They are athletes who know their bodies and are ready to take a step-up in mileage.
Elite runners have shown a high degree of tolerance for distance work. They have maintained high mileage programs in the past and are good at recording their mileage in a log book. They are durable and at high mileage they do not get injured.
Week of Novice Trained Advanced Elite
June 30th 6 miles per wk 10 15 15
July 4th 7 12 17 18
July 11th 8 13 19 21
July 18th 9 15 19 24
July 25th 11 17 21 26
August 1st 12 18 23 28
August 8th 14 21 25 30
August 15th 16 22 25 30
August 22nd 17 24 28 33
9 wk Totals 100 152 192 225
Following is the first week of team practice if you have your permission slip and have been following this schedule.
If you haven't been on this schedule you will be doing that for which your body is prepared.
August 29th 18 25 30 5
If those distances seem intimidating just take it one day at a time. And don't forget -
A walking step is a wasted step.