Conditioning

As a rule I run at least three short runs during the week. The length range from 45-60 minute runs. These runs are for conditioning, and I take them seriously. The total miles I run during the week equal or are greater than the miles I have programmed for my long weekend run.

This rule really works for me. When I do not abide by it, the long run is not as easy. It’s also important not to over train during the week. Over training will cause fatigue and possible injuries. It is important to run the distance and feel good when you finish.

During conditioning I also focus on my posture, as well as my breathing. By practicing all my techniques during the week, they come naturally during the long runs.

It’s important to focus on your foundation and gradually build it to perfection. If you do not practice the necessary techniques during the week, more than likely you will not magically employ them during your long endurance runs.

The conditioning process also includes proper stretching before and after every distance, no matter how short or long. You will notice a great difference when you get up early enough so that you have time to stretch properly. If you are doubtful, try rushing out of bed, rushing to put on your gear, and rushing out for a run without doing your stretching exercise routine. Your performance will suffer. I know some people who do this, just to get a few minutes more of sleep, and their runs are never pleasant. They experience pain. Believe me it just does not work. The extra minutes of sleep are not worth risking an injury. Always prepare, it is better to cut down on the time or mileage, and not the stretching, if you happen to be behind schedule.

When I wake up at 5:00 AM, the first thing I do is drink (2) glasses of water. This actually wakes me up completely. I then can continue to prepare for my run, making sure I have the proper attire for a smoother run.

Follow these guidelines and you'll complete a good run. Prevention is the key. Prevent injury, fatigue and pain.