Felix On The Run

Live. Breathe. Run.

Author: Felix on the Run

Running Coach dedicated to helping others achieve their running and fitness goals
How to start running |Shoes, gear, tips and more — August 20, 2020

How to start running |Shoes, gear, tips and more

/Felix on the Run/Leave a comment

Tips on getting started running

IMG_20200503_111703_245

I get this question all the time. “I want to start running but I don’t know how.” “How do I start running, I hate it so much.” or “How do I run? Are shoes really that important? What brand would you prefer?”

In this blog I will go over some tips on how to get started running and mention some of the gear you will need. I will also give you some pointers on what to expect for your first run and how to continue being motivated to get after it!

Let’s start with gear.

Shoes

Shoes are going to be something you want to put some extra thought into. The right shoe for you will make running really fun and enjoyable. The wrong shoe will make you hate running…or cause some discomfort at the least.. So taking the time to research and try out different shoes until you find what suits you best is ideal. Not sure what shoe is right for you? Ask a professional. If you live near a local running shoe store like Fleet Feet, they have the right people who can help you find out the perfect shoes for you.

You can also use the below shoe characteristics at Runningwarehouse.com and use their “Shoe Finder” to find what’s best for you as well.

Here are some things to consider when buying shoes.

Shoe Size

The proper shoe size will make a big difference in the feel of the run. Too tight of a shoe and your toes will be cramped and lead to some foot pain. Too large of shoe will make running feel sloppy and lead to some painful blisters.

So be sure to get properly fitted to get the most comfort out of your shoe.

Shoe Type

Think of it this way; will you be doing most of your training runs in these shoes, fast  interval workouts or will you be racing your next 5k in them? Picking the right shoe for the right purpose will make training more effective and comfortable.

More cushioned shoes are best for daily training and long runs. Mid weight to light weight and minimal cushioning is best for medium to long faster paced runs and workouts. Lightweight and firm shoes are going to be what you typically race in if you’re running more shorter distances like 1 mile to 10k.

Location is another factor to take into account. There are specific shoe designed best for running on the roads or trails. So knowing where you are going to run will help when choosing the right shoe.

Stability

This is referring to how your feet move in the running gait. Do your ankles maintain a neutral position or do they roll in? Having a running shoe professional or using a camera pointed behind your feet while on a treadmill can help you determine your pronation. This will help determine if you need a supportive shoe or less support.

Off-set

This is basically how much more foam is under the heel compared to the forefoot. More foam in the heel is ideal for heel strikers to absorb the impact when running. A lower offset  is ideal for those who land more mid-foot to forefoot.

Other Factors: Weight, Stack height, Brand

This is more preference and brand specific and can take some time to dial in what shoe weight, brand etc works for you.

Clothing

Clothing is not so much as important than shoes but can make a huge difference. Here are some things to consider when picking out proper running clothes.

  • Always dress for the weather
    • If it’s summer and hot you don’t want to be chugging through your miles in a long sleeve and sweats.
    • Wearing weather appropriate clothing will make your runs more enjoyable.
  • You don’t have to buy expensive athletic clothing, but you should buy clothes tailored to exercise.
    • Clothing specifically for exercise will help with keeping you cool in the summer or warm in the winter and wick away sweat so that your shirt or shorts don’t become saturated and heavy or cause any painful chaffing.
    • Wear shorts or pants that stretch and provide proper range of motion.
  • Words every runner should know when it comes to running clothing: COTTON IS ROTTEN. So it is best to stay away form cotton.

My Favorites

This is a list of some of my favorite gear that I use on my runs.

My Favorite Shoes

HOKACLIFTON

HOKA ONE ONE Clifton 7

These are my go too for running. They are great from short and easy runs to even long runs. A lot of soft cushion but can be used for some faster paces as well.

My Favorite Top

NIKESHIRT

Nike Men’s Core Pro Slim Short Sleeve Top

I like to keep it pretty simple with my tops and nike does it pretty well.

My Favorite Bottom

RABBIT SHORTS

rabbit Men’s FKT 5″ Short

These shorts are by far my favorite right now. Super light weight and breathable. They stretch nicely and just feel great.

My Favorite Socks

INJINJISOCKS

Injinji Run Lightweight No-Show Toesocks Black

My wife actually turned me onto these socks and I was hesitant at first but let me tell you, these things were a game changer! Great for those who get blisters easily. These things will save your toes!

Tracking your runs

Tracking your runs can help keep track of your progress so you have a sense of how your training is going. GPS watches or Smartphone Apps that have GPS tracking capabilities is a great way to guid you on your runs. You don’t need a fancy watch or app, or you can splurge if your heart desires.

Apps:

Apps are an easy way to track your runs because most apps are free to use and you already have a smartphone. They can track distance, time and pace.

NIKERUNCLUBAPP

Nike Run Club

MAPMYRUNAPP

MapMyRun

GPS Watches:

GPS Watches are for those who want little more data. They can do what other apps can such as distance, time and pace amongst many other things such as; elevation gain/loss, heart rate, cadence, stride length, vertical oscillation and much more.

GMFR45-1

Garmin Forerunner 45 $199

GFR245-1

Garmin Forerunner 245 $349 (My Current Watch)

Going for your first run

It’s time for you to go our for your first run. I will be honest, it might not go so well but that is OKAY! Running for even the most seasoned veterans can be rough at times but with time you will love running, even on the hard days.

I like to tell other who are getting into running to just take it easy and not set high expectations. Making running a regular habit will take time.

Always start out slow and at a comfortable pace that you can handle for 10 to 15 minutes. You can even do the walk 1 minute jog 1 minute method when first starting out. Point is, don’t over do it your first time out.

Here is an example starting run;

10 – 15 minutes at a pace that you can still maintain a short conversation with a partner.

You can take breaks every few minutes if needed. As you get more comfortable with running, you can increase your runs by 5 minutes.

Try to increase your time every 2-3 weeks until you reach your desired weekly mileage goal.

How to stay motivated

cropped-untitled-2.png

Running has its ups and downs. I have days where all I want to do is stay in bed and not run. Some runs I feel slow and sluggish and nothing seems to be going right. So how do I stay motivated to keep running?

  • Switch up the scenery
    • Running the same path and route everyday gets boring. Try a new route. Go on a trail, run along the beach, or simply run your normal route backwards!
  • Run with other people!
    • Running with someone else can greatly make your runs more fun. Having conversations and someone to help keep the run off of your mind is a great way to stay motivated and look forward to running.
  • Switch up your workouts
    • Try doing a new workout or modify your typical workout to make it more challenging by adding some hills, or do a workout you’ve never tried before.
  • Stop saying “I have to run today”, instead say “I get to run today!”
    • My wife said this to me. I like it a lot. Because sometimes we impose these irrational standards that we must do this and do that. But truth is, we get to run. We get to work on our health both physically and mentally. We should try to appreciate the time we get to clear our minds and improve our health.

Summary

This was a brief post about some tips on how to get started running. I hope this helps you on getting started. If there’s anything else you have questions about please comment or message me on social media and let me know your thoughts and questions!

Enjoy the journey and cherish the moments. This is the start to a beautiful and fulfilling journey.

cropped-roadrace5k-e1589651041479.jpg

Mental Toughness For Runners — April 21, 2020

Mental Toughness For Runners

/Felix on the Run/Leave a comment
Up hill climb cross country race
Coach Felix 1st Place Finish Lagoon Valley Classic Cross Country Race

 

What does it mean to be mentally tough?

Like most runners, including myself, when we are running we spend a lot of time in our own heads. Sometimes we are going over our daily agenda, distressing from the workday, replaying that song from the radio over and over, and sometimes thinking about how hard the run is and how you cannot wait for it to be over.

Mental toughness is a term that at its core means, how are you able to handle a given situation when it gets tough. For instance, during that last part of a marathon, you have just ran 26 grueling miles and you are just .2 miles away from finishing. You look down at your watch and see that you are so close to a PR (personal record) but you have to really dig deep and give it everything you have left! But you are exhausted, legs are burning, chest is tight that little voice in your head is telling you to STOP! In this situation you have 2 choices, 1. be ok with just finishing with whatever time you get or 2. you give it hell and push that pedal to the metal like you stole something!

To be able to push yourself past that extreme fatigue, being mentally tough can get you there. But it’s easier said than done.

How can mental toughness make you a better runner?

When you practice mental toughness you will see enormous improvements in your overall running performance. Here’s how:

  • You can push yourself harder in training runs/workouts
  • You will push harder during and at the end of a race
  • You will be more dedicated to getting up early to run or to get out when you don’t feel like it
  • You will be able to identify your weaknesses in your training and racing strategy and be able to create a plan to improve on those weaknesses
  • You will have greater confidence in yourself when you toe the line of your next race which can translate over to better and faster times

What are some ways to practice mental toughness?

Like with any aspect of your training regimen, you have to practice mental toughness. Here is a list a few situations you may find yourself in and way to practice mental toughness.

  • Situation: It’s the middle of the summer, you have a mid-week long run to do but you just want another hour or 2 of sleep. If you sleep in it would not be ideal to run the mid-week long run in the heat of the late morning to afternoon, and if you wait until it cools down that night you won’t give yourself enough time to recover before the next days run.
    • Mental Toughness Practice: Tell yourself that getting up while it’s cooler will feel a lot better than running in the heat and risking not being able to remain hydrated, or reducing your recovery between runs. Make yourself get up and lace up the shoes.
  • Situation: You’re 12 repetitions in on your 16 x 400m track workout and you are fatigued and legs are filling with lactic acid. You haven’t been slowing down and you’re hitting every split but you feel like you cannot go on.
    • Mental Toughness Practice: Take it one lap at a time. You were able to complete 75% of the workout already and have nailed every split. Pushing past these mental and physical barriers is what is going to make you a better and faster runner. At the end of each repletion just repeat to yourself “just one more, just one more”. Before you know it all 16 have been done
  • Other tips:
    • Find a mantra that works for you: Just one more; something that can take your mind off those doubtful thoughts and keeps you focused
    • Visualize yourself in though tough situations; being able to rehearse your workouts or races in your head and planning what you will do in any given circumstance will help you be ready when the time comes to make the decision to push through
    • Find a purpose for why you are doing this. Having a purpose or a reason for putting yourself through the hurt will make you push harder to reach your goals

How often should I practice mental toughness?

You can’t be mentally tough every day, in every training run and every race. You will probably give up on some runs and not have the mental push to finish a race strong. It happens to all runners and even the Elites. The point is, practice mental toughness when ever you can. When you come across those times when you can’t be tough, review what your weaknesses are, come up with some way that you can overcome them next time. It takes practice to be good at anything, and it takes time. Be patient.

Summary

Being mentally tough when you train or race will allow you to optimize your training by pushing harder in your workouts and will allow you to turn on that last gear when finishing a race. It takes practice to get good at it and you can’t always be mentally tough. Write out your weaknesses, create some goals and strategies to overcome those weaknesses and get to work.

Workout Of The Day: 400m Repeats “of Death” — February 28, 2020
modesto junior college track

Workout Of The Day: 400m Repeats “of Death”

/Felix on the Run/3 Comments

**The “of death” is what my fiancé refers to them by. She does not enjoy them**

If you are a serious runner and have trained for any event from 800m all the way up to half marathons or even marathons, there is a chance you have done some form of 400m repeats. There is no way around the fact that 400m or quarter mile repeats are effective at making you a better and faster runner. But damn do they hurt like a mo fo! A typical 400m workout consists of running at a pace near 5k race pace, with minimal rest between reps and can range in volume of 2 miles, up to 5 miles. This is not a workout for the faint of heart. But it is quite possibly, at lest in my own opinion, one the most effective workouts you can do to improve fitness at any given goal race distance.

Who Should Run 400m Repeats?

Short answer: everyone! Anyone can benefit from doing this workout. But some need it more than others and some will need to perform this workout more frequently than others. Those who will benefit the most form these workouts are those whose goal race is anywhere between 3k-10k. Due to the fact that when performing 400m Repeats, you want to run them at a pace that is between 3k to 5k race pace. This is an intensity commonly called VO2max. Training at this given pace shows great benefits at improving overall race performance at those distances. And those racing between 3k-10k will benefit from these paces because it allows them to practice race pace without having to go out and race a 5k or 10k every week. Plus, by doing it with rest in-between each repeat, it allows for the athlete to achieve more volume. But any athlete who wishes to improve their overall fitness will benefit from this workout.

How To Run 400m Repeats

First you need to determine what your goal race time is and what your current fitness level is. To determine your current fitness you can run a time trial, 1 mile to 5k will do and you can plug that into any online calculator such as VDOT. This will give you estimated training paces. Using those numbers you can determine what paces to hit during these workouts.

Another factor to keep in mind is your training age (how many years have you been training for). If you are a newer runner you will want to keep with a lower volume workout and maybe slightly more rest until you understand how to pace yourself and deal with the inevitable fatigues and discomfort that comes from this workout. If you have been training for some time an feel that you can handle some tougher workouts, try to get the volume up and rest down.

The goal of this workout is to spend time at VO2max. But because this is such a challenging pace you will need some rest to be able to complete the workout. You also do not want to have too much recovery because you want to keep the heart rate up, keeping you in that VO2max range.

Someone who is new to these types of workout should stick to about 6-12 x 400m with slightly less recovery (ex: 1:30 for the 400m rep with about 1:15 – 1:30 rest). A well trained athlete can get up to 16 – 20 x 400m with less recovery (1:10 for the 400m rep with :45 – 1:00 rest).

Let’s say you are a 16:00 5k runner. Your goal pace for the race will be about 5:09/mile (1:16-1:17/400m).

Example Workout:

16 x 400m at 1:16 with 1:00 jog recovery

Summary

If you want to be a stronger and faster runner, 400m might be something you add to your weekly routine. This should only be performed once every week at most. If you have a 5k race over the weekend, that race will take the place of the workout. Start slow, don’t do too many reps your first time trying this workout. This is a challenging workout and even seasoned veterans end up on the ground gasping for air afterwards, so don’t try to prove anything. This will build up your physical strength as well as your mental strength!

Hope you enjoy this workout and continue to make progress on your running journey.

If you have any questions about this workout and how to implement it into your training program, feel free to message me. I am accepting athletes currently so if you would like to have a customized plan where the guess work is taken out of it I will be happy to work with you!

Enjoy

 

 

Track and Field Training: 800m — January 30, 2020
blue track and field

Track and Field Training: 800m

/Felix on the Run/1 Comment

What is the 800m?

Half-a-mile, 2 Laps around the track, the mid-distance sprint. Whatever you call it, it hurts! The 800m is basically an almost all out sprint for 2 laps around a 400m track. It is considered one of the toughest races to do. It combines both the characteristics of a sprinter and a distance runner. The runner must run at their peak speed and maintain it for 2 laps. This is no easy task and if you have never felt the hell that is Lactic Acid, you will with this race distance.

What kind of athlete should run the 800m?

Not everyone is destined to run the 800m. The right running has an appropriate amount of speed and endurance. The mens World Record is 1 minute and 40 seconds. That’s running a 50 second 400m, twice, back-to-back. Now that’s fast! So the best athletes to run this distance are something of a hybrid athlete. They must train as both a sprinter and a distance runner to achieve greatness.

What kind of workouts improve 800m time?

When creating workouts for the 800m type runner, you need to work on both aspects of the race. 1) The Speed and 2) The Endurance.

The Speed

To really do well at the 800m distance, you should be a decent 400m runner as well. Meaning, we should probably do some 400m speed training such as really fast repetitions of 150m up to maybe 300m-400m. Really working on how fast you can actually run will help make the pace of the 800m a little bit more bearable.

Workouts

6-8 x 200m at 400m pace with 4-5 minutes of rest

4-6 x 300m (max 400m) at 400m pace with 5-6 minutes of rest

The Endurance

Additionally, you will want to have the endurance needed to finish the race and to have something left the tank to do so. To do this, we must train more like our Miler friends and even take notes from the 5k. Working on some VO2max efforts and Threshold Workouts will give you the endurance you need to last in the 800m.

Workouts

  • VO2max
    • 12 x 400m @ 3k Race Pace with 1:00 Rest
    • 5 x 1k @ 5k Race Pace with 2:30 Rest
  • Threshold
    • 20 – 30 Minutes at Threshold Pace
    • 3 – 6 x 1 Mile Repeats at Threshold Pace with 1:00 Jog Rest

When to incorporate 800m type workouts in the season?

These types of workouts are very demanding. It is advised that you have some solid base work before attempting these. I would recommend having 4-6 weeks of just building up mileage then spend another 4 – 6 weeks of short repetition work and some fartleks to gain general strength and fitness to ensure your body can take on the load of this kind of training. Consider these workouts to be done during the 2nd half of your training season.

How do you race the 800m?

Everyone races the 800m differently. You have your front pack and lead runners, mid-pack and back-of-the-pack runners. Experimenting with different race tactics will allow you to figure out which best suits your style of racing and abilities.

For someone who is more of an endurance based athlete might want to be towards the front due to their lack of explosive speed; push the pace and hold on. Then you have your speedsters who can sit in the middle of the pack or towards the end to conserve energy so that when the time comes they can explode to the front, out kicking the competition.

Goal is to finish with something left in the tank. Don’t waste energy moving around too much or making unnecessary surges. Take it 200m at a time; Out quick the first 200m, settle in the next 200m, make necessary moves and surges in the 3rd then give it hell the last 200m!

Summary

The 800m is not for the faint of heart. It will cause you great discomfort and will challenge your mental tightness. Train for both the speed aspect as well as the endurance aspect of the race to ensure you are fully equipped. Try different styles of racing to find what works best for you. And of course, have fun! The 800m is a fantastic event and is one of my favorites to watch.

Happy Training Everyone!

My Running Journey: A Series (Part 3) — January 27, 2020

My Running Journey: A Series (Part 3)

/Felix on the Run/1 Comment

If you haven’t read Chapter 1 or Chapter 2, Click the link.

Chapter 3

Coach Soto

After I was done running in college, I continued to train solo and race competitively in Cross Country and Track. After about a year without having a team to train with I thought I’d try my hand at coaching. My former high school was actually looking to hire a Head Coach for the Cross Country and Track program. I sent in my resume to the Athletics Director, thinking I was perfect for the job. But to my disappointment, he turned me down; stating they were looking for someone a little older with more experience in coaching. It hurt for a little bit, but I moved on. I went on with life working and training. Until one day, a former college teammate of mine messaged me saying that his former high school was looking for a Cross Country Coach and asked if I was interested in having an interview. I accepted but didn’t think much of it. It was a small high school that my former college coach once coached at, but had since not made much noise as far as results.

So I went in for an interview, and I felt like it went really well. The Athletic Director liked me, and liked my training philosophy. Maybe 3 weeks go by and I hadn’t heard back from him. “I didn’t get it”, I thought. I was ready to move on when he gave me a call one day and said he tried getting ahold of me but somehow the message wasn’t received. He offered me the position! So here I am, 22 years old and beginning my coaching career. I was terrified and excited at the same time. All I wanted to do was share my passion of  running with others and guide runners to their goals.

I remember the first day I was scheduled to meet up with the team. I was a nervous wreck. What if they don’t like me? What if I can’t be a good coach? What if this…and that? I gathered up the courage to get out of my car and walk up to the group high school students. I introduced myself, told them about my past with running, what my philosophies were and answered any questions they had. At first, if you ever met me, I look younger than I am, so the students thought I was another student-athlete! I would end up getting that a lot during my coaching career.

My first year at the high school was a big learning experience. I basically tried to mimic the coaching that I had previous and tried to adapt it for my current athletes. Slowly I learned how hard it is to train so many individuals with different backgrounds, experience and drives. But I was excited to learn and grow into a successful coach. My first year I had one female athlete make it to the Cross Country State Championship and be the Top Female in our league. Track Season I had more athletes reach the Championship meets. As the seasons and years went on I was able to take Athletes to State and Masters/Divisional Championships every season/year. Our athletes were in the newspaper, named Top Runners of the year, Received multiple awards, Back-to-back Individual League Champions, State Qualifiers and the list goes on. I spent four years coaching the high school, and had felt like it was time to move on. Going into my second year of coaching the high school, my former college coach offered me an opportunity to take over the Men’s Cross Country and Track Distance Team. I would coach both the college and the high school for 2 years before stepping down as Head Coach for the high school to focus my efforts on the college team.

During my stent with the college team, I helped bring the mens Cross Country team to the State Championships, one of our guys win Conference; in Track had guys place in Sate, win Conferences and help many others improve their times. I learned a lot coaching at the college level. I learned what is needed and what it takes to be successful at this level. I felt like I had a lot more learning to do, and with my busy schedule with my full time job I found it difficult to dedicate the appropriate amount of time to the sport and to the team. So after 3 years of coaching the college, I stepped down because the future growth of the team is more important than my desire to coach it.

I am my own worst critic. There is a lot of things I felt like I should have done differently, things I should have done more of and/or less of. But it was a great learning experience. Now I am in a place where I train and coach others in their journey of running and their pursuit to greatness. I love the sport of running and I wish to share that passion with others. I have goals of once again coaching a collegiate team. And next time it will be different, I will give it everything I have, because the sport has given me so much, and I have shed so many tears and sweat for it. It’s time to give back.