Getting Back to the Basics

If you've been following my journey, you might notice this post takes a different approach. Today, I’m stepping away from my usual exercise prescriptions and not presenting a deep dive into physiology or a list of reasons to ditch your smartwatch.

This isn’t about that.

I genuinely appreciate using data to inform my training and will continue to do so. However, I want to emphasize the importance of running to effort rather than constantly monitoring metrics like heart rate, lactate levels, or pace. This skill is rarely practiced but can significantly enhance training volume and intensity while minimizing injury risks.

"Data can only get you so far — using it without listening to your body can be detrimental to your training and racing." — Matt Fox, Sweat Elite

Over the past month, I’ve made a conscious effort to "listen" to my body, and it has transformed my training experience. It has kept me grounded on days when stress elevates my heart rate and my body feels off. It has salvaged efforts when my GPS faltered, resulting in wildly inconsistent splits. It's been my lifeline when my heart rate monitor failed due to sweat or improper placement.

This approach has become my safety net when everything else falls short during training.

I've been refining my ability to "run to effort" by setting primary and secondary goals (and sometimes even tertiary ones) for each workout. This way, if I miss a target for any reason, I can adjust the intensity rather than forcing my body into an uncomfortable situation while still maintaining productivity.

This strategy, which I initially reserved for races, has also become a favorite in training. It alleviates the pressure to adhere strictly to a plan and makes the process more enjoyable over time.

This is particularly beneficial when facing obstacles like inclement weather or high altitudes. On such days, focus on achieving your race day effort or a designated 8-9/10 effort instead of fixating on specific paces or metrics. This will help you avoid overexertion.

I've also begun to frequently ask myself this question:

"Will this decision help or hinder my future training?"

During longer runs or tempo sessions, there’s often the temptation to push harder. For instance, if you’re maintaining a 7:30 minute per mile pace but feel capable of finishing the last few at a 7:00 pace, I encourage you to consider the bigger picture. Once you exceed 90-95% of your training intensity, the long-term benefits start to wane, and the risks increase.

Trust your instincts and pay attention to your body's signals. Usually, your gut will guide you well regarding whether to accelerate or conserve energy, especially if you have several years of training under your belt. If you heed these cues, you'll likely find yourself better off most of the time.

The Value of Running to Effort

The philosophy of "running to effort" is often overlooked yet can be transformative for runners. Not only does it promote longevity in the sport, but it also aids in effective pacing on race day. In the grand scheme, this approach helps you maintain health and happiness while juggling life and fitness. It holds the potential to influence nearly every facet of your running journey if you're willing to deepen your understanding of your body and its responses.

Here’s to training wisely.

Here’s to becoming the fastest and best runner you can be.