How I’d Learn to Run (If I Could Start Over)

Morning my good running friend and welcome to your weekly dose of Monday motivation! 🏃🏻‍♂️

In today’s edition:

1. How I’d Learn to Run (If I Could Start Over)

2. Sub 1.17h challenge update

Before starts…

Here’s the results of the survey about the newsletter’s length:

Over 300 of you voted that you prefer short and one-topic newsletters! So the next newsletters will be shorter, but this does not take away the fact that some editions will be longer and with more topics inside – Thanks to everyone who voted!

If you have suggestions to improve the newsletter feel free to reply to this email, I always read and reply to everyone!

How I’d Learn to Run (If I Could Start Over)

Today I'm sharing my personal experience and I hope will inspire and guide you in your running journey.

This isn't just a story of how I went from being unable to run for more than 5K to completing a sub-80 minute half marathon, a 17-minute 5K, and a 35-minute 10K at the end of last year.

It's a tale of overcoming stagnation, reassessing methods, and ultimately finding success in endurance sports.

My Initial Struggle: Where I Went Wrong

My journey began in a familiar place: I was unfit, and struggling.

I started with a couch-to-5K program, mixing running and walking until I could finally run non-stop.

But for 1 long year, my progress stalled.

I didn't get any faster, and I constantly felt beaten up after runs. Shin splints, knee pain, and lower back issues were my constant companions.

Faced with the choice of giving up or changing my approach, I chose the latter. And that decision led to a radical transformation. Within just three months of relearning how to run, I noticed significant improvements in terms of times and well-being.

The Four Pillars of My Running Revolution

We can split my “running revolution” in 4 main pillars:

Good run technique

The first and perhaps most crucial change was the focus on good running technique.

Traditional training programs often fail to emphasize the importance of how we run, focusing instead on how long or how far.

I discovered that a shuffling stride, a common result of ignoring technique, was inefficient and led to injuries.

To counter this, I adopted a method where every three minutes during a run, I would pause to reassess and improve my technique.

This involved simple exercises like jumping in place, performing butt kicks, and leaning forward from the ankles.

The goal was to ensure that each foot fall landed directly under my center of gravity, reducing the braking force and improving efficiency.

This frequent recalibration gradually ingrained a smoother, more natural running form.

In this past issue I wrote about the “Heel Peek” method, a cool and effective method to improve your running form.

Polarized training

Ditching the one-speed-fits-all approach, I embraced polarized training, a blend of slow, endurance-building runs and high-intensity intervals.

Traditional programs often promote a singular pace, which can be too fast to build endurance effectively but too slow to enhance speed.

By running slowly (using heart rate zones or the talk test) on most days, I built my aerobic base.

Then, once a week, I introduced high-intensity interval training with short bursts of speed followed by rest periods.

This method trained my body to handle and recover from high-intensity efforts, improving my overall speed and cardiovascular efficiency.

Here’s a cool study about the Polarized training.

Strength training

Integrating strength training was a game-changer.

It resolved my knee injuries and shin splints.

Strength training helped in reactivating inactive glutes and stabilizer muscles, which are crucial for every step of the run stride.

I began with just one 30-minute session per week, focusing on exercises that targeted the core, glutes, and leg muscles.

This not only improved my running form but also increased my power and endurance.

The added benefit was a significant reduction in the risk of running-related injuries.

If you follow me on Strava you can see that at least 2-3 times a week I do strength training in the gym.

Varied Terrain Training

Finally, I started running hills (almost) once a week.

This not only reduced my injury rates but also improved my overall athletic ability.

Running on varied terrains forced my body to adapt to different movements, making it more resilient.

Each trail run introduced new challenges, from uneven surfaces to elevation changes, requiring constant micro-adjustments in stride and balance.

This kind of training enhanced my agility, coordination, and strength, particularly in the stabilizing muscles of the ankles and hips.

Conclusion

If you are a beginner I think these tips could be help you to improve your running form faster!

Keep running, keep learning, and let's achieve extraordinary things together!

Trivia Question: What is the best way to replenish potassium when running?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~77km:

• Monday: 40min Easy + Gym

• Tuesday: Gym

• Wednesday: 60min Easy

• Thursday: 55min Easy

• Friday: 4x(5min Z3 + 5min Z2)

• Saturday: Gym (Core+Spinning) + 60min Easy

• Sunday: Long run 16km

Another good training week for me! This week, on January 27th, I would have the Half Marathon which I signed up for a few weeks ago but I don't think I'll participate – It's too far from home and I don't have a car to get around here on the island!

I probably won't participate but I will focus on my training.

The next race I will participate is on April 21st, a 10km race and I will try to get sub 35 minutes (my actually PB 35:30)

Then on May 1st I will have a Half Marathon (they have yet to confirm it) and I will try to complete the sub 1.17 challenge!

Right now I scheduled my training to do a 6-weeks long block of BASE training in which I will mainly do aerobic work, gym, hills and tempo runs to build a strong aerobic base.

After that, I planned another block of 5-6 weeks where I will move my focus on speed and I’ll do twice speed-work a week!

Can’t wait to see the results of these training!

Follow on Strava to be up to date on all my training!

Just for Laughs 😂

Trivia Answer: Coconut water!

Explanation: Coconut water is considered the best way to replenish potassium when running because it is a natural source of electrolytes, including potassium. Potassium is an essential mineral that helps maintain proper muscle function and hydration levels. Coconut water is also low in calories and has a high water content, making it an ideal choice for rehydration during physical activity. On the other hand, while bananas are also a good source of potassium, coconut water is more effective in replenishing this mineral due to its higher potassium content.

Latest Editions

• My Top 10 Tips To Become A Better Runner (Link)

• ASICS Novablast 4 Review (Link)

• The KEY to Great Long Runs (Link)

• The ONLY 3 Ways to Build Running Endurance (Link)

• My Best Tips For Half Marathon Training (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.