There are broad elements of training that all runners need to work on in order to improve. But if you tailor your workouts to your unique physiology, you can continue to get stronger through your master’s years and beyond.
Diversity in training is essential to getting faster and staying healthy. But some runners respond best to short, intense workouts while others race better on mostly aerobic training. If your improvement becomes stagnant, the balance of these workouts may need to be tweaked so you continue to get stronger.
Runners may also plateau as they get older while adapting to physiological and life changes. If you continue to compare yourself to others or your younger self, you’re likely setting yourself up for frustration and disappointment.
A master’s runner himself (by European standards), this week’s podcast guest emphasizes the importance of self-kindness and learning to run by feel rather than forced efforts. Running by heart rate or perceived effort – rather than trying to hammer specific paces – can help you reach your goals with less stress and injury risk.
Eoin Everard on Variety, Strides, & Running by effort
Eoin Everard is a physiotherapist with a PhD in Biomechanics. He’s also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m. As an elite runner and chartered physiotherapist, Eoin brings an incredible amount of knowledge and experience to the athletes he works with.
Having faced his own struggles with injuries over the years, Eoin has learned how to change his approach to training to get the most from his body while also staying healthy. Since becoming a European Master’s athlete, he has focused less on exact splits and more on running by effort.
Eoin Everard and I dig deep into a variety of training related topics, including:
- His unique insights on training and how to stay healthy
- The differences between neuromuscular-type runners and aerobic oriented runners, also known as finding your superpower
- Developing workouts that play to your unique strengths
- How to stay healthy as a master’s runner
- The importance of strength training and specific activation work
- Why strides are the best thing since sliced bread!
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Links & Resources from the Show:
Thank you Elemental Labs!
A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.
Elemental Labs’ products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.
The citrus flavor has quickly become my favorite. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium.
There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.
Thank you Ice Barrel!
Ice Barrel makes at-home barrels you can use for ice baths that don’t take up an entire room. And they’re lightweight enough that even I can carry it without help. There’s an easy drain system and it’s made in the United States from 100% recycled material.
Cryotherapy has been shown to improve mood, reduce anxiety, and reduce inflammation. It can reduce pain and blood flow to jump start the recovery process. Cold plunges are great for when you need extra recovery, like if you accidentally ran a lot longer or faster than planned.
But the real reason I love a good cold plunge is because of the profound mental benefits. It’s been shown to reduce depression and anxiety, improve mood and brain function, and even 5 minutes gives you a great shot of dopamine afterward. If you can sit in an ice bath up to your shoulders, you won’t have any mental issues with racing a negative split and finishing strong!
Go to IceBarrel.com and use discount code strengthrunning for $125 off your barrel.