THE COMPLETE GUIDE TO RUNNING

Disclaimer Notice

This book is intended as a guide and a reference volume to assist your fitness and exercise program. It is not claimed as a substitute for professional fitness advice or medical advice. While an honest, best effort was made to advise and to list precautions, some potential problems may not be mentioned. Problems can arise if an individual is unfit, proceeds too intensely or rapidly, or has some bodily weakness. The advice may not be suitable for every individual. Caution is advised in all new exercises or programs and in the taking of new supplements, therefore check with your doctor before you begin. The opinions, advice, accuracy and completeness of the information herein are not guaranteed or warranted to produce any specific results or to avoid all problems.

EARL W. FEE

THE COMPLETE
GUIDE TO RUNNING

British Library Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

Earl W. Fee:

The Complete Guide to Running

How to Be a Champion from 9 to 90

Oxford: Meyer & Meyer Sport (UK) Ltd, 2005

ISBN 978-1-84126-896-5

All rights reserved, especially the right to copy and distribute as well as the translation rights. No part of this work may be reproduced – including by photocopy, microfilm, or any other means – processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

© 2005 by Meyer & Meyer Sport (UK) Ltd.

2nd Edition 2007

Aachen, Adelaide, Auckland, Budapest, Graz, Indianapolis, Johannesburg, New York, Olten (CH), Oxford, Singapore, Toronto

Member of the World

  Sport Publishers’ Association

www.w-s-p-a.org

Printed and bound by: Burg Verlag Gastinger GmbH, Germany

E-mail: verlag@m-m-sports.com

www.m-m-sports.com

CONTENTS

Acknowledgements

Foreword

Introduction

Chapter 1
PHYSIOLOGICAL PRINCIPLES

Energy Systems

Muscle Fiber

The Respiratory Cycle

Respiratory System

Anaerobic Threshold and VO₂max

The Heart

Enlarged Heart, Coronary Vessels, and Increased Stroke Volume

Heart Irregularities

The Blood

Mitochondrial Enzyme Activity

Physical Differences Between Men and Women

Your Friend, Lactic Acid

Chapter 2
MENTAL TRAINING

Introduction

Harmony of Body, Mind, and Spirit

The Ideal State of the Mind

The Benefits of Laughter

Relaxation Techniques

Visualization

Self-Assertive Statements

Compliments, Affirmations, and Quotes in the Training Log

Overcoming Prerace Jitters

How to Stay Motivated

Focus

Refocus

Mental Toughness

Emotional Control

The Power of Belief, Autosuggestion, and the Subconscious

Chapter 3
RUNNING FORM

Running Sequence

Running Form for Important Body Parts

Breathing

Toeing Outwards or Abduction

Discrepancy in Stride Length

Form Practice

Running Stride Length and Stride Frequency

Summary

Chapter 4
BUILDING A BASE AND HILL TRAINING

Building a Base

Hill Training

Chapter 5
26 PRINCIPLES OF TRAINING

1 – Principle of Base Training

2 – Principle of Gradual Adaptation

3 – Principle of Sharpening and Taper

4 – Principle of Balanced Training

5 – Principle of Correct Mix in a Session

6 – Principle of Training Partner

7 – Principle of Limit Training

8 – Principle of Hard/Easy

9 – Principle of Going With Your Strengths

10 – Principle of Specificity

11 – Principle of Use It or Lose It

12 – Principle of Reversibility

13 – Principle of Maintenance

14 – Principle of Supercompensation

15 – Principle of Periodization

16 – Principle of Intuition and Training Flexibility

17 – Principle of Continuity and Consistency

18 – Principle of ‘Chicken Mind’ but Stronger Body

19 – Principle of Relaxation

20 – Principle of Least Effort

21 – Principle of Regularity

22 – Principle of Living Like a Champion

23 – Principle of Anti-Shock

24 – Principle of Neural Training

25 – Principle of Training with Present Capabilities

26 – Principle of Shocking the System

Chapter 6
TRAINING FOR SPRINTERS

General

Speed, Speed Endurance, and Tempo Training

Technique

Form

Drills for Sprinters

Stride Rate and Stride Length

Flexibility

Reaction Drills

Seasonal Schedules for Sprinters

Charlie Francis Sprint System

Sprint Techniques from Payton Jordan

Chapter 7
GENERAL TRAINING THEORY FOR DISTANCE RUNNERS

What Is Involved in Proper Distance Training?

Energy Systems

Interval Training

The Five Training Systems

Summary Table of Training for Distance Runners

Running Economy

Heart Rate Monitoring to Indicate Performance Improvement

Chapter 8
TRAINING FOR 800 AND 1500 METRES AND MILE

General

Typical Weekly Training Schedules

800 Meter Training

1500 Meter or Mile Training

The Kenyan Way

Chapter 9
TRAINING FOR 5K, 10K, AND MARATHON

Preparation Time

Training Pace

Mileage Goals

How Fast to Train for Longer Runs

How Much High Intensity Training

What Kind of High Intensity or Quality Training

Marathon Training

The Kenyan Way

Chapter 10
DESIGN YOUR OWN DISTANCE TRAINING SCHEDULE

Quality Sessions

Phases of Training

Principles and Guidelines

Correct Balance of Quality Training Sessions

Example Training Schedules

How to Make the Schedules Easier or Harder

Chapter 11
RUNNING IN THE POOL

Introduction

Advantages

Running Form

Heart Rate

Perceived Effort

Workouts in the Deep End

Workouts in the Shallow End

Precautions

Chapter 12
STRETCHING

Advantages

What to Stretch?

Don’t Overdo It

Stretching Do’s and Dont’s

Types of Stretching

Some Essential Stretches

Hamstring Stretches

Stretches to Avoid

Stretching Before a Workout

Stretching After a Workout

Chapter 13
RECOVERY

Best Recovery Methods

Recovery in Days After a Race

Recovery After a Marathon

Chapter 14
TRAINING SHOES

Types of Last

Types of Training Shoes

Tests to Determine Shoe Type

Some Useful Tips

Chapter 15
NUTRITION

Recommended Percentage of Carbohydrates, Protein, and Fats

Carbohydrates

Protein

Fat

Total Daily Calories

Fiber

Alkaline and Acid Forming Foods

Proper and Improper Food Combinations

Glycemic Index

Water

Pre-Competition Meal

Alcohol & Wine

Vitamin and Mineral Supplements

“Magic” Supplements

Chapter 16
INJURY PREVENTION AND CAUSES

Personal Injuries and Lessons Learned

Causes of Specific Major Injuries

Summary of Causes of Injuries Survey

Important Causes of Injury

Precautions to Prevent Injuries

Treatment of Injury

Best Treatments for Injury

Good and Bad of Anti-Inflammatory Drugs

Delayed Onset of Muscle Soreness

Lessons Learned During Recovery

Chapter 17
PLYOMETRICS

Theoretical Explanation

Exercises for Lower Body

Lower Impact Alternatives

Intermediate Impact Alternatives

Higher Impact Alternatives

Medicine Ball Exercises

Recommended Frequency

Safety

Recovery

Chapter 18
DYNAMIC WARM-UP

Disadvantages of Static Stretching Before Training

Advantages of Dynamic Warm-up

Recommended Dynamic Warm-up Sequence

Chapter 19
WEIGHT TRAINING

Advantages

Off-Season and In-Season Training

Recuperation

Free Weights vs Machines

Rubber Tubing Exercises

Training Principles

Number of Reps, Sets, and Loads

Nutritional Supplements for Strength Trained Athletes

Importance of Abdominals and Back Muscles

Popular Weight Training Exercises

Chapter 20
TACTICS

General

Planning

Tactics for Middle Distance Races

Tactics for Long Distance Races

Chapter 21
YOUNGER AND OLDER COMPETITORS

Young Competitors

The In-Between Years

Older Competitors

Interview with Multi-World Record Distance Runner Ed Whitlock

Chapter 22
INSPIRATIONAL SAYINGS

Credits and Copyright Acknowledgements

Index

Photo Credits

ACKNOWLEDGEMENTS

I express a debt of gratitude to Meyer & Meyer Sport, who agreed that this 2nd Edition would be of benefit to the running community, and to the staff (especially Thomas Stengel) for their efficient dedication.

The great spirit and camaraderie of the Saugeen Track Club, the achievements of these young athletes, and the dedication of the coaches has been an inspiration to me. The assistance and training with the North York Track Club in Toronto for over 14 years, and their encouragement in getting me started after a 33-year layoff is gratefully acknowledged. In particular, the coaching, often one-on-one from David Welch (President of NYTC), prepared me to break many world masters’ track records; many of the middle distance/anaerobic workouts in this book were his creation. Also, my enduring friends at the Credit Valley Marathon Club and Gladstroke T&F Club have been an example of inspiration.

The assistance of the following resulted in a higher quality book and are also gratefully acknowledged:

•
The generous editorial services of Duncan Mounsey

•
The many photographers who supplied inspirational action photos (see the photos for credits)

•
The large number of research papers on fitness and nutrition from physical education teacher Ken Glance, which added considerably to my knowledge;

•
The many individuals (experts) and publishers (especially Human Kinetics) whose material for the book increased it’s authenticity (see the credits and references). Special recognition and gratitude is acknowledged to the following for their valuable material: Dr. D. Costill, Dr. I. Lynch, and Dr. W. Scott, Charlie Francis, Payton Jordan, Ed Whitlock, Geordie and Earl Farell.

I express gratitude to Physiotherapy One (in particular, Vince Agostino), chiropractor Dr. Robert Taylor, chiropractor Dr. Astrid Trimm, chiropractor Dr. Michael Hardie, sports physician Dr. Anthony Galea, physician Dr. Edric Sum, the Mississauga YMCA and staff, and my many training partners (see Chapter 5, Principle 6); they all assisted me greatly to attain and sustain world record form; without the world records, no book would have been attempted. Finally, my thanks go out to my family and friends for their patience and understanding while I neglected them during this huge, but tremendously rewarding, project.

Earl W. Fee

FOREWORD

Earl Fee revealed his training secrets in the very successful self published book “How To Be a Champion from 9 to 90.” In this Second Edition appropriately titled “The Complete Guide To Running”, the previous edition has been updated, many action photos included, and the following new material added: new chapters on plyometrics, dynamic warm-up and inspirational quotations, the latest information on stretching, additional information on weight training, new magic supplements, best treatments for injury, effect of age on stride length and frequency, new training workouts, and more.

Earl Fee reveals his training secrets in The Complete Guide to Running. Earl Fee as a world-class master runner for over 18 years (including nine world masters track and field championships), has gathered extensive knowledge on physiology, and all aspects of fitness and running; this was largely based on a careful observation of effects in his own body. This knowledge has contributed to the achievement of many world masters records from the 300-meter hurdles to mile races. His quality training enabled him to develop particularly into one of the world’s top 800-meter runners. Earl’s experience also in the demanding nuclear power “Candu” industry as design engineer supervisor/technical writer/consultant in writing many exacting reports has no doubt contributed to his concise, correct and complete writing style.

All health enthusiasts, coaches, athletic trainers, parents of young athletes, and especially runners from beginner to elite will benefit from this in-depth book. The special emphasis on nutrition, mental training and inspiration (in addition to the physical training) will be of interest to athletes of all ages.

The latest techniques and fitness aspects are discussed in 22 chapters, and include: 26 training principles (many new), anaerobic threshold training, VO₂max (aerobic capacity) training, vVO₂max (velocity at VO₂max) training, central nervous system neural training, running in the water, stretching techniques, self-massage, weight training, “magic” supplements including creatine, injury prevention, and special training considerations for extreme young and old athletes. The 19 anti-aging tips (which I also heartily advocate) could assist you to “age slower than your rivals”, and live decades longer with a higher quality of life.

All aspects of running training for sprinting, middle and long distance, and marathon are covered in detail except clothing and altitude training. I know of no other body of work on this subject that is so inclusive and practical. It is absolutely outstanding.

Payton Jordan, Head Track Coach Stanford University 1957-1979

1968 U.S. Olympic Track Coach

INTRODUCTION

“If you’re going to be a champion, you must be willing to pay a greater price than your opponent” (Bud Wilkinson). You must pay the price with sacrifice. Success is not just training hard—it’s a way of life. Do your sacrifices exceed your over-indulgences? This book will show you the way of the champion. And the inspirational chapters are designed to instill some enthusiasm for the dedication and determination required to be a champion.

This is a book for all fitness enthusiasts from a young age to 90, those with a dream, those who want to improve, those who want to learn the why and not just the how of running, and those who dare to excel. The basic principles of training are applicable to all ages. With proper training, the body, mind, and spirit are each fully used and in harmony. This book aims for this perfection to assist you in the serious play of athletic excellence, and to attain your fullest success in your sport, especially in running.

Proof of the effectiveness of the workouts and training schedules described herein (apart from my world records) is shown below by my age-graded percentage mainly for my 800-meter races over the past nine years. (Note, 100% age grade is equivalent to the open class world record.)

For example:

•
100.5% at Buffalo World Masters WAVA, 1995 (age 66)

•
99.49% at South Africa World Masters WAVA, 1997 (age 68). Second highest of all male races (1st: Robertson, NZL, 102.7% in the steeplechase at age 56)

•
102.04% at Boston US Masters Indoor, 1998 (age 69)

•
100.62% at Boston US Masters Indoor, 1999 (age 70)

•
99.71% at Gateshead World Masters WAVA, 1999 (age 70). Second highest of all male races (1st: Bradford, AUS, 99.93% in steeplechase at age 60. Mueller, GER, had 99.1% in 300-meter hurdles at age 60)

•
100% at Puerto Rico World WAVA, 2003 (age 74), average of 3 races

What are the principles of training and tips in few words? Work the five energy systems. Build a strong base before the speedwork phase. Train to increase the VO₂max (aerobic capacity) and increase the lactate threshold. Speed should not be neglected any time of the year. Have a plan and adapt gradually to your faraway goal. Practise periodization. Ensure proper nutrition and rest.

Use legal ‘magic’ supplements. To avoid injury, stress recovery in training, and practice cross-training, e.g., running in the water (my favorite). Run with good form and relaxation; be quick but don’t hurry. Do not neglect stretching, strength training, and working the central nervous system neural pathways; older athletes particularly will benefit from these anti-aging exercises. Develop and practice the mental techniques. Race often, when ready. Taper. All the above are of no avail without desire, determination, and dedication. And, most important, look at each workout as a body, mind, and spirit experience. All the above are discussed, including the methods (secrets if you like) that I used to break over 40 world records in the 300-meter and 400-meter hurdles, 400-meters, 800-meters, 1500-meters, and mile in masters’ track competitions.”

The information herein is applicable to general fitness and many sports since 10 chapters are applicable in general and 12 chapters are specific to running. All the important fitness aspects are covered to make you faster, stronger, healthier and more knowledgeable; this book is meant to enhance mental preparation and physiological improvement and to inspire. Therefore, the total chapters provide a complete training system, but the individual chapters were written to be independent (stand-alone). A lot of the information has been obtained by careful observation of the effects of various training on my own body—observations recorded in detailed logs on running training for the past 18 years—what worked and what didn’t. The supporting views and experience of others are included and referenced; many experts in their field have been quoted.

This is a book useful to the experienced runner but also to the serious beginner. The training workouts for 400-meter and middle distance runners in Chapters 6 and 8 respectively are applicable to all runners of all caliber and most ages of runners since they are based on race pace times.

We all need inspiration and motivation. We should have our favorite inspirational sayings to keep us going forward toward our goals. In Chapter 22, and throughout the book, you will find yours from the many examples listed (some by myself). These will complete your body, mind, spirit training.

A mechanic must understand the workings of a car
to make it run smoothly and efficiently. Similarly, a coach
and athlete must understand the physiological aspects
of the human body to condition it to
run smoothly and efficiently.

PHYSIOLOGICAL PRINCIPLES

Changes to Your Body from Consistent Intense Exercise

When you train consistently for a few years, particularly if exercise is intense, you will find some beneficial changes in your body, such as:

1 Loss of body weight. The good news is you can increase your 5K and 10K running speed by one percent by lowering your weight by one percent.

2 Loss of body fat. Along with losing some weight, your body fat will decrease. Most sedentary females have about 27% body fat and sedentary men have about 20%. For runners, high body fat represents excess baggage. After about 12 years of consistent aerobic and anaerobic intense training, and a healthy low-fat, low-sugar diet, my body fat went down to 5%.

3 Resting heart rate decrease. With intense regular exercise, one or more of the following is likely to occur: the heart enlarges, heart ventricals become stronger, or coronary arteries enlarge. This results in more stroke volume or blood pushed on every stroke. So your resting heart rate will decrease. The normal resting heart rate is about 72 beats per minute for men and slightly higher for women. Generally, a low resting heart rate is indicative of a very fit individual. My resting heart rate has dropped to 41 beats per minute after 18 years of training.

4 Maximum heart rate, MHR, declines at a slower rate with age. Every decade, the sedentary persons MHR decreases by about 10 beats per minute. But with intense training, your MHR can stay nearly constant for decades. My MHR has stayed nearly the same for 17 yearsnear 190 beats per minute, due to consistent intense training. With a higher MHR, more blood is pumped, resulting in more oxygen utilization.

5 Mitochchondria and capillaries increase in muscle cells. Thus, more oxygen is utilized by the body resulting in more energy.

6 Slow twitch and fast twitch muscle fiber enlarges. A distance runner experiences slow twitch fiber enlargement, and a sprinter experiences fast twitch fiber enlargement.

Most of the above changes take years to reach a plateau of improvement. This is perhaps the major reason for a delay of about seven years for an athlete to normally reach a peak in performance. See further details below on these and other important physiological aspects.

To run faster and/or longer, an understanding and application of the physiological reactions of training are essential to athletes and coaches. The athlete should understand the physiological reaction they are trying to achieve and should know when they have had enough and why they feel that way (Lydiard⁶). By applying physiological data in a meaningful way, training and racing effectiveness are improved. Some of the more important physiological aspects are discussed below: the energy systems, muscle fiber, the respiratory system, anaerobic threshold, VO₂max, the heart, blood volume, mitochondrial enzymes, and lactic acid.

ENERGY SYSTEMS

There are three primary sources of energy available to the muscle for training and races. Tables 1.1, 1.2 and 1.3 on the next pages show the relative proportion of these energy systems depending on the length of the exercise. The three systems are the creatine phosphate or power system, the non-oxidative or anaerobic lactate system, and the oxidative or aerobic system. It is essential that the athlete train to exercise all three systems since all are used in running. Training must concentrate on those energy systems mainly used in the athletes particular event(s).

The various chemical reactions in these systems are shown below. ATP, adenosine triphosphate (a high energy molecule) is the main source of energy for muscle contraction in the three energy systems. (One mole of ATP represents about 46 kilojoules, or 11 kilocalories².) ADP, adenosine diphosphate, is another important energy molecule in the reaction.

Power or Creatine Phosphate System

Power is defined as strength (force) times speed (velocity).

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