Further Ideas For Running By Feel
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| A recommendation for your running book library: Run by Matt Fitzgerald |
While Running By Feel (RBF) is something that takes place naturally, it can be actively used for better running and exercising. This is my third post on RBF. In each post, something new gets added to this important topic. Also, highlights are included from the previous two posts.
From my post - Running by Feel (2017):
From my post - Reconsidering Running By Feel (2021):
In 2024, I’m going to add to the topic of RBF a recommendation to include in your running book library - Run: The mind-body method of running by feel by Matt Fitzgerald. The definition of mind-body running given by Fitzgerald is, “...the practice of feeling our way toward better running performance and better running experience. It is something we all do to some degree.” Run can be read from start to finish. But, after re-reading it, each of the 11 chapters is good on its own depending on the issue facing athletes. For instance, connecting training to racing (Chapter 7: How Records Are Broken), biomechanics (Chapter 8: Run Beautifully) or injury prevention (Chapter 9: The Gift of Injury).
Another topic covered by Run is the need to connect enjoyment and running. In chapter 2, Run Happy, Fitzgerald writes, “The feeling of enjoyment is one of the best clues that what you are doing is working, and feelings of boredom and burnout are among the best clues that what you are doing is not working and should be changed.” He provides a coaching tip on this point: Do more of what you enjoy and less of what you enjoy least in training. The feeling of enjoyment is your body’s way of telling you that your training is working. Most of the tips Fitzgerald provides are based on research and/or his personal running experiences.
"At this point in 2017, am I faster? If I go by race times, I'm about the same time as last year, if not slightly faster. Nevertheless, by relying on my inner coach, I’ve been paying more attention to the different paces of running based on perceived exertion, which is proving to be different and, yet, satisfying. While there are established scales of perceived exertion, like the attached Borg Scale, I use my own scale based on a 10-speed bike model. In the 10-speed bike model of perceived exertion, running starts using the big chain ring of your bike:
6th Gear- Your comfort zone for running. Easy runs and warm-up & cool down are done in this gear. Long runs start in this gear.
7th Gear- Your aerobic gear, can carry on a long conversation with running partners. Some long runs may end in this gear.
8th Gear- Your upper end aerobic zone, can speak in short sentences and breathing becomes noticeable and easy for you to count. Runs targeting lactate threshold are done in this gear. Some long runs may end in this gear.
9th Gear- Hard but controlled, can speak in single words in between taking deep breaths. My weekly “speed” run using my interval timer is done in this gear with my recovery interval in 7th gear.
10th Gear- Just about all out. During my easy runs, a series of short sprints or strides is done in this gear.
Each week, I use all these gears for my runs which has proven to be satisfying!"
"In reconsidering running by feel, in addition to perceived exertion, equally important is the talking / breathing pattern that accompanies different running intensities. The two concepts fit well together like the graph below illustrates:
Running By Perceived Exertion & Talking/Breathing Pattern
6th & 7th Gear and Able to Talk With Ease: 6th Gear represents your comfort zone for running. Easy runs and warm-up & cool down are done in this gear. Long runs start in this gear. 7th Gear represents your aerobic gear, can carry on a long conversation with running partners. Some long runs may end in this gear. 80 - 90% of weekly training should be in this range in which you can talk with ease.
Quick Note: A lot of readers are asking about "Zone 2 Cardio". Exercise using gear 6 & 7 in which one is able to talk with ease fits in well with zone 2 cardio.
8th Gear and Say a Short Sentence Here and There: Your upper end aerobic zone in which you can speak in short sentences and breathing becomes noticeable and easy for you to count. Runs targeting lactate threshold are done in this gear. Some long runs may end in this gear. One day a week, spend between 10-30 minutes total (can be split up anyway you’d like) where your effort level equates to the ability to say about two short sentences. If breathing is getting out of control, ease off a touch.
9th Gear and Only Able to Say a Word or Two: Going hard and on the wrong side of “in control”. After each rep you have to spend some time catching your breath.
10th Gear and Keeping it Fast and Able to Talk: Going just about all out. During my easy runs, a series of short sprints or strides is done in this gear. Keep it short and sweet, between 10 to 30 seconds in length for each rep so you’re able to talk. However, there are other ways to include this type of running in your training. For instance, I’m experimenting with including this type of running during fartlek runs; whereby running pace is increased to the point when breathing becomes labored and, when this happens, pace is reduced to recover."
Summary
Currently with Running By Feel, I continue to use the 10-speed bike model and monitor my breathing on runs. New for me, I am trying out nasal breathing and connecting it with the 10-speed model, too. Also, the book, Run, shows that, in addition to training, RBF can be helpful in other aspects of exercise - racing, injury prevention, biomechanics and enjoyment - to name a few. In particular, if training is not enjoyable, then its likely a sign that what is being done for exercise is not working and should be changed.
What do you think?
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