Sometimes you have to push your body

By Ester Marsh

For the Salisbury Post

Q: I really have enjoyed the past articles you have done on triathlons and beginner running. I have been running, but I'd like to take time off my 5K runs and maybe even start training for a 10K. I don't mind working out hard, but I want to make sure I don't burn myself out. Any suggestions?

A: I sure hope so! Running is a wonderful activity to stay in shape and relieve stress. You mentioned you wanted to run faster and not burn yourself out. I am not sure how your current runs are, but I am going to assume you are running distance at a certain pace. Many people, when they are trying to run faster, find their bodies will quickly let them know that they are not happy with the faster speed. Oxygen deficit (when your body is using more oxygen than what you are breathing in) sets in when your lungs start burning, your muscles start to burn and eventually your muscles will not be able to perform. Oh, you can probably finish your workout or race, but your time has dramatically declined.

So we have to train your body to get it used to working hard, even when it is tired. When you ask "hardcore" runners how to run faster, they will tell you that most of your run/ race is your mind and willpower that will push you to go fast(er). Like I tell my class: "You will eventually enjoy this pain!" I competed on a high level of Judo internationally and was pushed to, and beyond, my limits many times. At one point, in any sport, you have to push yourself beyond your comfort zone to succeed. You can train your body as well as possible, but when race day comes and you want to improve your times, you will be pushed mentally and physically. So how can I get my body prepared to be pushed when needed?

I strongly believe in interval training. When your body is used to running a certain pace, it gets accustomed to it. When you ask it to go harder it will fight against you because it is not prepared to "go there." Interval training will push a body to the limits for a certain time, and you have recovery periods before you "go again."

Example: Warm up (of course) Run 5 minutes at a faster pace then you are used to. Set your timer and run hard. At 5 minutes, recover with a jog. Do not stop or walk. Jog till you "get your breath back." Now do the same for 4 minutes, then 3, 2 and 1 minute. Push yourself as hard as you can for the time set. In the beginning, recovery might take a while. The better shape you are in, the faster you will recover. Eventually, a change to this workout is to cut your recovery time. Instead of jogging until you "have your breath back," you set time limits. You might be recovered, you might not be, but you are asking your body to go anyway — getting it used to work hard when tired. This will shave time off your races and will train your body and mind to push beyond the "comfort zone."

To your concern of overtraining: I am a great believer in cross-training, whether it is riding the bike, taking aerobics classes, swimming laps and even "running" in the water. It will keep your mind fresh and your body ready for new challenges. It will help overall fitness, strength and flexibility and will help you get faster in your races. I wish everyone a Merry Christmas and in next week's column, I will have a water workout plan for anyone interested.

Ester Marsh is associate executive and health and fitness director at JF Hurley Family YMCA.