Optimal Run Guide: Part 1

Jeff Gaudette

@Runners_Connect

1. Focusing on the purpose of their runs. If it's an easy, recovery day, keep it easy. If it's a tempo run, keep it within the right effort range and don't think running faster is always better.
2. Learn to ride the ebb and flow of workouts and fatigue. Some days you're on fire and some days you struggle. It's part of the process no matter what level you're at. Learning to relax makes the training process more enjoyable and keeps the big picture in mind.
3. Take care of injuries before they become a bigger issue. have the courage to take a rest day and listen to your body.

Brian MacKenzie

@IAmUnscared

1. Nutrition
2. Intensity
3. Skill  

Jason Robillard

@BarefootJason

Jason Robillard is an accomplished ultra runner, coach and founder of the Barefoot Running University.  He is the author of two books and lead instructor for Merrell Bare Form.   He has travelled the world teaching athletes to move better.

     "I would have athletes focus on technique, self-assessment, and the mental aspects of competition."

1. Technique is important to maximize performance and minimize possible risk.
2. Self-assessment would include the ability to assess their own techniques, assess their internal states, and problem-solve.
3. The mental aspect would include ideas like avoiding burnout, understanding motivation, and overcoming artificial barriers.

James Dunne

@KineticRev

1. Hip Mobility & Posture - Stop sticking your butt out and hold those hips high
2. Cadence & Contact Time - To avoid over striding and remain light on your feet
3. Glute and Hamstring Activation / Strength - Harness the power of two of the most important, yet underused muscle groups in runners.  

Dr. Steve Gangemi

@TheSockDoc

1. Diet
2. Aerobic-Anaerobic Conditioning Balance
3. Minimalist-Footwear / Barefoot-Style Training

Dr. Nick Campitelli

@runnerdoctor

1. Aerobic training
2. Nutrition
3. Rest/sleep

Dr. Kevin Maggs

@RunningReform

1. Enjoying the run:  Many runners are of the mindset that they have to run hard more than they run easy.  By running above their aerobic threshold most of the time, they not only beat themselves up physically and mentally, but also hinder their performance progression by not properly developing an aerobic engine.  Pushing yourself too hard, too often also leads to runners dreading their workouts rather than enjoying going out for a run.
2. Run with others:  Running can be a social experience as well as an athletic endeavor.  Find a local running group and meet new people
3. Listen to your body:  An injured runner is a frustrated person.  If you have an area of your body that's getting sore, back off on the running a little.  Do some other type of workout for the next few days or rest completely.  Also, if you have been stressed out in other areas of your life (work, family) continue running, but pull back on the intensity or duration.  If you feel good- go for it.  

Dave Robertson

@TheNakedRunners

1. Share the experience & run with others.
2. Find inspiring nautral places to run, especially near water.
3. Leave all the gadgets at home and run free.

Jeff Kline

@CoachPRS

1. Proper running mechanics
2. Building  an aerobic base
3. Have a solid strength and recovery plan

Caleb Masland

@CalebMasland

Caleb is the founder and head coach of Team Wicked Bonkproof.  A sub 2:35 marathoner, he had helped athletes run PRs from 1 to 100 miles.  He’s an expert in a holistic approach to training and goal setting.  

"Good basics set athletes up for the best training experience, with less susceptibility to injury and more room for performance gains.  When I start working with a new athlete, we always start with the basics:" 

1. Improving aerobic endurance with easy running and cross training.
2. Building a strong and resilient body with general strength routines.
3. Creating short- and long-term goals to create a mindset focused on steady gains over the long term.

Ben Palmer

@beepalmer

1. Being in the right mindset: If you tell yourself you hate it. you are going to hate it. If you think are you going to love it. you are going to love it.
2. The right shoes (for the right terrain). Road, track, trails (what type of trail) and The right shoes (for the right person) are you a natural running NOOB? an expert fleet footed ninja?  Take these into consideration when arming your feet.
3. Make sure you shit isn't tight beforehand. Take care of those lower bits. Nothing sucks more than have to bow out of a run b/c you posterior tibial is screaming.

Lee Hargrave

@enduraLAB

1. Strength
2. Nutrition
3. Recovery

Rick Merriam

@RickMerriam

1. A zero-drop shoe that allows the athlete to compress the mid-sole cushioning system for more tactile feedback and more overall proprioceptive feedback is a necessity.  Something as simple as removing the sock-liner very often allows the athletes foot to react that much faster which then allows for a quicker turn-over on every single leg landing.
2. The most obvious answer is this:  the athlete should transition slowly.  Increasing the intensity by 10% each time you hit the road/trail is plenty of work.  By strategically implementing more and more, you are allowing for the tissues to adapt, e.g., tissue tolerance.  So, proper progression is key for prehab.
3. Outside of performing the manual therapy to restore the function, I highly recommend not stretching prior to your training.  Any form of stretching is a stressor to a muscle that is not warm, e.g., static stretching.  The very act of stretching requires an outside force which decreases the muscles ability to react on every single leg landing.  Essentially, stretching makes the athlete weaker, and the heavy lifting that is often required to overcome gravity is much (much!) more difficult for the entire chain.  Therefore, the athlete's foot ends up being on the ground too long, which then puts the athlete at more risk for an injury.

Valerie Hunt

@ValerieRunATX

1. Skill/technique - learning proper running form (PoseMethod) is the base to a good running plan, this will prevent injuries and make the runner more efficient
2. Intervals before volume - make sure the runner can hold their form before adding distance
3. Strength - the runner needs to be able to 'hold' their new form- this is why strength training is important, especially using functional movements- good training plan is CrossFit Endurance.