Below is an outline of the general principles I apply in training all athletes. This system has reflects lessons learned (sometimes very difficult lessons) from my own running career, studying the sport for years, and coaching numerous distance runners and team sport athletes who have sought my guidance to improve their performance.

#1 — Form First

Running technique matters. Running properly is a skill that often needs to be taught and practiced, just like shooting a basketball, hitting a baseball, or throwing a football. I disagree with coaches who believe that a runner will find a “natural stride” with enough miles. Running poorly from day one is a mistake. I emphasize good technique through drills, cueing, and video analysis. Anatomical and motor ability differences mean that not everyone’s form is perfect or identical, but that’s not an excuse to deemphasize striving for good form. You will run better, faster, and longer with good technique.

#2 — Base Before Pace

Some runners start a training program and are eager to set new personal bests with every run. A sound training program builds slowly with an early emphasis on aerobic training to increase work capacity. I ask my athletes to submit subjective feedback and RPE data through TrainingPeaks to ensure that the base building phase is conducted at the appropriate intensity. I monitor heart rate data closely in this phase to ensure that runs at the same pace are less taxing on the cardiorespiratory system over time. This signals aerobic fitness gains and a readiness to mix in faster running.

#3 — Speed With Strength

Without strength training, running can plateau. You only have so many hours per week to train, so I’m always looking for places to cut back on a slow mile here and there and fill the time with strength work instead. Even marathoners should do some speed work on the track occasionally to recruit fast twitch fibers and tap into the anaerobic energy system. Running fast generates tremendous force and your body needs to be strong enough to redirect these forces quickly back into the ground. In my programs, strength work prioritizes fast, explosive lifts and plyometrics. You’ll do more bounding, box jumps, and ankle hops than bench press.

#4 — Use All the Gears

I will frequently ask you to vary pace not just between workouts but within workouts. It’s important to develop a keen sense of pace and intensity and not depend 100% on your watch for pace information. Sometimes you will be consciously holding back to hit a more relaxed pace target until the next fast segment begins. Runners who can transition between a variety of paces under control make great racers.

#5 — Be A Runner

A Runner is more than someone who just exercises a few times a week. A Runner has a particular mindset that recognizes that good running involves way more than just workouts. A Runner cares about, and focuses on, nutrition, sleep, and recovery. A Runner challenges himself or herself through competition, is deeply invested in their performance, and eagerly checks race results afterwards. A Runner knows his or her body and is disciplined in training to minimize and avoid injuries. Somebody who just runs doesn’t have any of these good habits or practices. Be a Runner, not just someone who runs.

-Sam Sharp