Run Faster by Brad Hudson
*Not to be confused with Run Less, Run Faster!
Brad Hudson, (a New Jersey native!) coaches some of the world’s best runners. In this book, he attempts to transfer his coaching style and adaptive running methods so that we all may benefit from his very successful teachings. He hopes to give his readers the tools they need to become their own coach in order to train better and run faster.
After reading this book, I can honestly say it is one of the best, (if not the best) running books I have ever read. The training methods are tough and thorough and the authors leaves nothing out. The book is unique in that the authors don’t write a plan that is expected to work for every runner and then expect you to follow it. No other book that I have read gives the information needed to be able to attempt to coach yourself. I have not tried his methods yet, so I cannot comment on whether or not they work, but he offers plenty of elite references to back up his claims. I was really impressed by the unique approach this book takes on how to design, assess, and be responsible for your own individual training.
The Theory
Adaptive Running: No singular training formula works for every runner.
~Emphasizes customization.
~Making adjustments to your training plan as needed.
~Paying attention to your body and how it reacts to training.
~Making sure your fitness is on track
Types of Training
*Hill Running: Strength and power, injury prevention.
*Aerobic-Support Training: Includes: Progression runs, threshold runs, long runs.
*Muscle Training: Power, economy, fatigue resistance. Includes: hill sprints and repetitions, speed intervals, strides and drills.
*Specific-Endurance: The ability to resist fatigue at your goal pace for a particular race distance long enough to reach the finish without slowing down.
How to be your own coach
The most valuable resource that a coach can offer a competitive runner is simply another perspective.
*How to self assess
*How to develop a well balanced training program.
*Emphasizes scheduling tune-up races.
On achieving your goals:
The best goal setters achieve their race time goals only half the time. If you always achieve your race time goals, you are surely setting them too low. And if you never achieve your goals, clearly they are too ambitious.
Injury Prevention:
“While it is widely assumed that high running mileage causes running injuries, it’s much more accurate to say that increasing running mileage causes running injuries. In itself, high running mileage protects against injuries, because it produces adaptations that render the bones, muscles, and connective tissues better suited to handle repetitive impact.”
“Short hill sprints boost running-specific strength and power tremendously. They subject the muscles and joint tissues to the highest levels of stress for very short periods of time, thus simulating the greatest possible strengthening adaptations without themselves causing injuries. I prescribe short hill springs for all of my runners, but my injury-prone runners do more of them, usually by continuing to do hill sprints twice per week throughout the training cycle…you can further reduce your risk of injury by moving some of your high-intensity workouts-intervals and threshold runs-from level terrain to inclines. This will reduce impact forces and joint strain while further increasing your running-specific strength.”
Finally, Brad Hudson provides a variety of training plans for different levels and distances. He advises not to follow each plan rigidly, however use it as a starting point and adjust accordingly as training proceeds. I definitely plan to use one of his plans for training in the future.
Have you read this book? What do you think? Are you training for a race? Do you follow a plan or make your own?
Right now I am following the FIRST plan from Run Less, Run Faster, however for my next marathon (*hopefully a certain spring one*) I would love to follow one of these plans…
Today, I took off from work because I had a group fitness instructor audition! I found out on Monday and have been planning and preparing all week! My sister recently moved out of my parents house and they made her room into a gym:
So I set up shop down there (the basement). You can’t see it but there is a big mirror on the other wall. My pics came out blurry. I need a new camera. Anyway, the audition was this afternoon and it went really well! The gym is on a corporate campus for a pharmaceutical company and they are looking to expand their sub list. The director of group fitness said she is going to put me on the list in September when they schedule changes. They were nervous because I don’t have any experience teaching group fitness, only taking them, and so was I! I had to perform a 20 minute routine for them.
My dad had his watch so I know we did 16 in about 2 1/2 hours…
