Tag: coach

Speed Training: Join Our Tuesday Night Track Sessions

by natashadyer

Tuesday nights at the track have long been a staple in our local running community. Many runners swear by these sessions, noting significant improvements in their race day performance. However, that large, numbered oval can be a bit daunting for some. Let’s explore the advantages of speed workouts on the track. We will give you a glimpse of what to expect if you’re considering joining one of these fantastic sessions for the first time.

How Track Workouts Can Improve Your Running:

Track workouts are a fantastic way to enhance your running performance. Here’s how they can help:

  • Improved Running Economy: Speed workouts on the track can make your running more efficient, allowing you to use less energy at a given pace.
  • Better Running Form: Regular track sessions help refine your running form, making you a more effective runner.
  • Increased Strength: The intensity of track workouts builds muscle strength, particularly in the lower body.
  • Enhanced Speed: Consistent speed work improves your overall running speed.
  • Higher Cadence: Track workouts encourage a quicker turnover, which can lead to a more efficient stride.
  • Mental Toughness: Pushing through the discomfort of high-intensity intervals builds mental resilience, crucial for race day.

Typical Workouts at Tuesday Speed Workout:

Run Wichita hosts a Tuesday Speed Workout every week in the evenings at The Independent School in Wichita. These sessions feature a variety of speed workouts, including:

  • Interval Workouts: These involve running for a set distance or time, followed by a rest period. Examples include 400 meter (m) repeats with rest intervals.
  • Ladder Workouts: These build up in distance or time, such as 200m, 400m, 600m, and then back down.
  • Negative Splits: These workouts involve increasing your pace with each interval, helping you finish strong.

Targeted Areas and Mechanics:

Track workouts primarily target the lower body muscles, including:

  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Hips

Key mechanics that are improved include stride, cadence, foot strike, and overall running form.

Things to remember during a track workout:

  • Hydrate: Make sure to drink water before, during, and after your workout.
  • Stretch and Warm-Up: Don’t skip dynamic stretching, warm-ups, or cool-downs. These are essential parts of each workout.
  • Allow for Recovery: Give your body adequate time to recover after intense workouts.

Lane Etiquette:

  • Stay in Your Lane: Walkers and slower runners should use the outside lanes. Faster runners typically use lanes 1 and 2.
  • Passing: If you need to pass someone, do so on the outside. Avoid passing on the inside.
  • Direction: If running in the opposite direction, use the outside lanes to avoid oncoming runners.

Advice for Newcomers:

If you’re new to track workouts, here are some tips:

  • Familiarize Yourself with the Track: Running on a track feels different from running on a treadmill, road, or trail. Take time to get used to it during your first time.
  • Pace Yourself: It’s okay to run or walk at a pace that feels comfortable for you. Don’t get caught up in the speed of others.
  • Ask Questions: Don’t hesitate to ask for help or clarification about the workouts. Talk to the coach or one of the runners if anything is unclear.

Track workouts can definitely be a game-changer for your running performance. Whether you’re a seasoned runner or a newbie, there’s something for everyone. Join us on Tuesday nights and experience the benefits for yourself!

Run Wichita hosts Tuesday Speed Workouts in the evening every week, weather permitting. For more information, check out our Group Runs section of our website or the Run Wichita – Community Group page on Facebook.

Should you invest in a running coach?

by natashadyer

Tis the season for fall race training! Runners will soon begin preparing for 5ks, half marathons, full marathons, or longer races scheduled for early fall. There are so many ways to train, from online programs, apps, and even programs on our smartwatches. However, some runners may need more motivation and guidance to reach their goals. In some cases, a running coach may be just the answer. How do you know if you should invest in one and when is the right time?

Investing in a running coach is a personal decision based on your needs and financial ability. Runners hire coaches for a variety of reasons, but mainly to get a personalized plan tailored to their goals. That could be increasing speed or endurance, or even stepping into a longer distance, such as moving from a 5k to a half marathon. 

Running coaches are not just for those new to the sport. Seasoned runners can also find coaching beneficial. For those runners whose training has plateaued or whose performance is stagnant, a coach may provide a much-needed boost or expertise to answer questions or discuss new race strategies.

Coaching can be done in private or group sessions. The cost of training plans varies by coach, but there are alternatives if cost is a factor. Angela Stateler, Run Wichita (RW) board member and a certified running coach, serves as the lead for RW’s Tuesday Track Nights and group runs on Thursday and Saturday. She says that although these are group workouts, many aspects are tailored to meet the various levels of the participants.

“Specifically for track night, we have two tailored programs. One for individuals who may be just getting into running or getting back into running. Then there’s a program for those who are more advanced or seasoned,” Angela said. “Sometimes the workouts are similar, and other times the speed is different for the seasoned runner versus the beginner. But it is still a form of coaching because it provides them with what the workouts look like.”

Things to consider:

If you’re thinking about hiring a running coach, here are some things to think about:

  1. Determine your WHY. Do you want to train for your first race or a new distance? Perhaps you want to improve on a previous time? 
  2. Think about WHAT. Is there a specific area or two you want to focus on? For example, maybe you are comfortable with your mileage but need assistance with speed workouts. 
  3. Figure out HOW. How often do you want to have check-ins with your coach? Do you expect to connect weekly, monthly, or as needed?

If you are interested in hiring a coach, visit the About Us section on RunWichita.org for a list of some coaches in our area. More information about Tuesday Track Night and group runs are also available on our website or on Run Wichita’s Facebook page.