(part 2) Jack Daniels Running Formula - Human Kinetics (2021)

To run stronger and better every day, integrate a holistic approach encompassing physical training, nutrition, recovery, and mental preparation.

1. Warm-up and Cool-down

  • Warm-up (5-10 minutes before running):

    • Increases blood flow to muscles and joints.

    • Dynamic stretches (leg swings, arm circles, high knees, butt kicks) prepare the body for activity.

  • Cool-down (5-10 minutes after running):

    • Gradually lowers heart rate and breathing.

    • Static stretches (holding a stretch for 20-30 seconds) improve flexibility and aid in recovery.

2. Training Principles

  • Consistency: Regular runs build endurance and strength. Aim for 3-5 runs per week.

  • Progressive Overload: Gradually increase your mileage, speed, or intensity to challenge your body.

    • Follow the "10\%\ Rule": Do not increase your weekly mileage by more than 10\%

  • Variety: Incorporate different types of runs:

    • Easy Runs: Conversational pace, foundational aerobic work.

    • Tempo Runs: Sustained effort at a comfortably hard pace, improves lactate threshold.

    • Interval Training: Short bursts of high-intensity running followed by recovery periods, enhances speed and cardiovascular fitness.

    • Long Runs: Builds endurance and mental toughness for longer distances.

3. Nutrition and Hydration

  • Balanced Diet: Fuel your body with a mix of:

    • Complex Carbohydrates: Whole grains, fruits, vegetables (main energy source).

    • Lean Proteins: Chicken, fish, beans, tofu (muscle repair and growth).

    • Healthy Fats: Avocados, nuts, olive oil (sustained energy, hormone production).

  • Hydration: Drink plenty of water throughout the day.

    • Pre-run: Drink 16-20 ounces of water 2-3 hours before.

    • During run: Sip water or electrolyte drinks, especially for runs over 60 minutes.

    • Post-run: Replenish fluids lost during exercise.

4. Strength Training

  • Incorporating strength training 2-3 times per week helps to:

    • Improve running economy and power.

    • Prevent injuries by strengthening supporting muscles.

    • Focus on compound movements (squats, lunges, deadlifts) and core work.

5. Rest and Recovery

  • Sleep: Aim for 7-9 hours of quality sleep per night for muscle repair and hormone regulation.

  • Active Recovery: Light activities like walking, swimming, or cycling on rest days promote blood flow and reduce soreness.

  • Injury Prevention: Listen to your body, address aches promptly, and consider cross-training to reduce impact.

6. Running Form

  • Posture: Run tall with a slight forward lean from the ankles.

  • Arm Swing: Keep arms at a 90^{ \circ } angle, swinging forward and back, not across the body.

  • Foot Strike: Aim for a mid-foot strike directly under your center of gravity, avoiding overstriding.

  • Cadence: Increase your steps per minute (aim for around 170-180 steps/minute) to improve efficiency and reduce impact.

7. Mindset

  • Set Goals: Define clear, achievable running goals.

  • Mental Toughness: Practice managing discomfort and staying positive during challenging runs.

  • Motivation: Find joy in running and celebrate small victories to maintain long-term consistency.