5 Ways to Train Like an Elite Runner (As an “Everyday” Runner)

For the past year or so (and really focusing in on the past couple months) I’ve been obsessed with learning about elite runners, elite coaches and figuring out how the best of the best train. I find that sometimes when my running is suffering, I learn much more than when I am in my peak running fitness because I start researching all the things. I’ve also been revamping my own run coaching services and wanted to make my programs even better than before > so I started learning more, reading more, listening more, and what I found was pretty awesome.

You don’t have to be an elite to train like an elite.

How’s that for good news? If you are a runner looking to get faster, stronger, and stay injury free (which I know you are!) YOU can, if you train smarter – not harder.

My mission with Persistence Run Coaching and this blog is to help equip runner’s to train smart and find the results they are working so hard for. Yes, running takes hard work, but you don’t have to drive yourself into the ground (and into the podiatrist office) for that PR your chasing after.

Good news, right?

So you may be thinking – if I am an everyday runner, how in the world do I train like Desi or Shalane or Molly or Allie? Do you mean I have to run 100+ miles a week?

NO! You can scale running (which I love). We can take the principles of training that the elites use and use those same running ‘rules,’ in our own smaller-scale version.

Here’s a high level overview
1. Practice isolated training > long story short, easy days are EASY, hard days go hard! Most runner’s run at moderate intensity for ALL of their training runs (or a good 50-60% of their weekly mileage.) and that is not how you should train. As runners, we should be running a majority (80%) of our weekly mileage at easy/recovery pace with some hard days (think tempo runs + repeats) for the other 20%. The benefits of easy running: You can run more with less stress on the body, promote active recovery, develop beneficial mitochondria in the body, help the body learn efficient stride/cadence, and stay fresh and ready for the hard workouts. Isolated training is SO important and guess what, elites train like this too.
2. Run MORE miles > if you want to grow your endurance, speed, and gain efficiency while running. Run more, mostly easy miles. By adding in additional mileage and additional days of running (i.e. going from 3 days a week to 5) you will naturally learn how to become a better runner through the simple fact that you are doing what you want to become good at – more. Make sense, right?
3. Incorporate runner specific strength work. Strong runners = faster, less injured runners. Specifically work on areas like your glutes, hamstrings and lower back > i.e. deadlifts, hip thrusters, lunges, single leg deadlifts, etc. Think of your running like a sandwich, always incorporate a warm up before and a strength session after. It doesn’t have to be a long, heavy session in the gym (remember you are a runner, not an Olympic weight lifter!) even just a 10-30 minute strength routine is going to greatly impact your overall fitness as an athlete.
4. Prioritize sleep and nutrition. Fuel like an athlete and sleep 7-8 hours. Sleep and nutrition are such VITAL parts of training. And while I don’t think anyone should be restrictive with their nutrition, I do know it has a huge impact on training. Eat good, clean foods, but DON’T restrict yourself (especially calories). Your training and performance will suffer for it.
5. Don’t rush your training. Keep a long term perspective. It will come. Stay faithful, committed and encouraged. The results will come – don’t rush progress or cut corners.