PR88 Jeffrey Ford: Minimalist Running, Crossfit Endurance

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I talk with Jeffrey Ford about his minimalist approach to marathon training. Jeff typically runs no more than 15-20 miles per week, yet can run a 2:51 marathon. He attributes his success to using Crossfit Endurance and Pose Running Technique.

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PR87 Mark Lofquist: Paleo Running

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I talk with Mark Lofquist about his transition to barefoot and minimalist footwear. Mark has an incredible story about how barefoot and minimalist shoe running allowed him to run pain-free and enjoy the sport of running. We also talk about his experience with the Paleo Diet and Crossfit Endurance.

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Will running more miles help you stay injury free?

In a recent articleMatt Fitzgerald claims that running low mileage, actually causes more running injuries than running high mileage. Fitzgerald suggests that running more miles will actually help you stay injury free! That’s right, Fitzgerald claims that running more miles will help prevent, not cause running injuries. In this post I’ll  show why Fitzgerald’s assertion is incorrect and why running fewer miles to prevent injury can be sensible. Continue reading Will running more miles help you stay injury free?

Maximize the Minimum: train less, reduce injuries, get faster?

In an attempt rid myself of chronic running injuries, I started running less mileage, focusing on the quality of my runs rather than weekly mileage. To my surprise, I started getting faster, closing in on some of my personal best times. After just 6 months of training this way, I set personal bests at 10 miles 57:29 and 5k 16:39.

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PR79 Dr. Ray: Proper Running Shoes, Paleo Diet, Performance

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I talk with Dr. Ray McClanahan about the importance of proper footwear. Dr. Ray tells about the mechanics of the foot and how important it is to allow it to function naturally. We also discuss Dr. Ray’s running and how it has improved since he started to follow a Paleo-style diet. Dr. Ray is a 13 min 5k runner, and gives some great tips on how to achieve fast times while respecting your feet.

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Dr. Ray McClanahan

Best your 5k PR on 10 miles per week

Like most people, I have a lot of different interest, hobbies and time with family that take up my time and energy. I am always looking for smarter ways to train and get the most bang for my buck.

To find out how little mileage I could get away with and still maintain a basic level of fitness, I ran just 10 miles per week for 7 weeks. I kept up my usual 1-2 quality sessions per week, but simply cut out most of my slower junk mileage.

At the end of 7 weeks I ran a local 5k race and managed to win the race in a time of 16:46; which was just 9 seconds slower than my best time for 5k.

This experiment shows me that by keeping the intensity high, and omitting most of my easy runs I achieved 99.1% of my best time at 5k.

Why would anyone want to drastically cut their mileage?

I’ve also suffered injuries in the past. By taking a minimal approach to my training, I’ve been able to maintain most of my fitness and even exceed some of my previous times while training only a few minutes per week.

While I don’t think this is going to give you the absolute best results, it can be a great way to train if you are short on time and energy, or have suffered from nagging injuries.

Don’t let an arbitrary number of miles per week dictate your training. Listen to your body and know that you can achieve great results with just a fraction of the mileage. By keeping the intensity high and giving your body plenty of time to recover, you might even be able to see improvements in your race times.

In future posts I’ll share with you how I’ve used a minimalist training approach to achieve personal bests in every distance from a 5k of 16:37 to running a Marathon in 2:55.