Running

Track & Field

In your opinion, what is the best way to get better at racing?

Key Takeaway: 3 Strategies to Improve Racing Performance

I think there are three things that spring to mind when I consider ways to improve racing strategy and efficiency. One is to race. That's probably the most obvious, but in order to become better at racing you have to practice the skill. You have to put yourself in the scenario and react to moves, react to other people's race strategies and approaches, and experiment with different solutions different ways of covering moves, attempting to perhaps win a race or perhaps hold on for that PR that you're seeking. So that one is the most self-evident but also very useful. There are two other things that I think can be helpful. One is to practice what I call finding the race in the workout. That means preparing specifically in practice settings and scenarios for the demands of a race. Now that can be to some degree practicing paces and rhythms that are going to be mimicked in a race. And the other is just to try and create similar conditions and mentalities. You know, maybe rubbing shoulders with someone in a training situation so that when you get to a race you feel like you've already been in those types of settings. And the third is to watch races. You can learn a lot from watching your own races. You can learn a lot from watching people that are better than you race. So I think practicing racing in competitive settings, in practice, and then watching races will all help.

To improve racing strategy and efficiency, practice racing in competitive settings, practice finding the race in a workout, and watch races.

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In my opinion, there are three key ways to enhance racing skills and performance. First and foremost, it's important to actually race. Practicing the skill of racing is essential for improvement. By immersing yourself in race scenarios, reacting to other competitors' strategies, and experimenting with different approaches, you can develop your racing abilities. While this may seem obvious, it is incredibly valuable.

Secondly, I recommend practicing finding the race in the workout. This involves tailoring your training sessions to simulate the demands of a race. You can do this by focusing on specific paces and rhythms that mirror those experienced during a race. Additionally, creating similar conditions and mentalities to race situations during training can help prepare you mentally and physically.

Lastly, watching races is a beneficial way to learn and grow as a racer. Analyzing your own races allows you to identify areas for improvement. Moreover, observing races featuring athletes who excel in their performance can provide valuable insights and inspiration.

By combining these three approaches—actively participating in races, incorporating race-specific elements into training sessions, and studying races—you can enhance your racing skills and strategy.

Is Run Gait Analysis Worth It? Depends on Your Goals and Expertise

How useful is a run gait analysis? I guess partially this depends on the purpose of your analysis. If it is a gait analysis it's done at a run specialty store by someone that's going to sell you some running shoes, I guess what I would say is it's it's worth exactly what you're paying for that gait analysis, which is not very much, no offense. Now if you're a runner that has suffered some injury or you're looking to get a little more out of your form in terms of accessing power, then gait analysis can be helpful and in those cases I think you know some of the gait analysis and in testing that I've seen ideally is done by someone with experience who has both the background and the equipment to do that. So that might be a physical therapist, a biomechanist, or someone that's trained in that field can provide you with some data and then some recommendations based on that analysis.

A run gait analysis can be helpful for runners looking to improve their form and access more power, but it is best done by someone with experience in the field who has the proper equipment and background to provide accurate data and recommendations.

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The usefulness of a run gait analysis depends on the purpose of the analysis. If it's a gait analysis done at a run specialty store to sell you running shoes, it may not be worth much since the analysis is typically basic. However, if you're a runner dealing with an injury or looking to improve your form and maximize power, a gait analysis can be helpful. In these cases, it's important to seek out experienced professionals with the necessary background and equipment, such as physical therapists or biomechanists, who can provide data and recommendations based on the analysis.

How much faster do you run in carbon plate shoes compared to regular race shoes?

Unleashing the Speed: Carbon Plate Shoes Demystified

How much faster do you run in carbon plated shoes compared to regular training shoes or race shoes? This is a great question and there are lots of studies out there, some of which are anecdotal, some of which are more scientific, that you can look up and see percentage gain in time. You can even look up things that are going to give you some statistics in terms of the percentage energy cost savings. The easy answer is that, like a lot of things, the effect of the carbon plated shoes is going to come down to the individual. We all have different idiosyncrasies and aspects to our form that are going to give us slightly different response to a carbon plated shoe over a different type of racing or road flat. So it really does come down to the individual. There's a lot of physiological component that goes into that and it has to be said that there is also definitely a mental piece of believing in it and knowing it works.

The effect of a carbon plate on an individual's speed will vary based on the individual's idiosyncrasies and form, as well as their mental belief in the product.

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How much faster a person runs in carbon plated shoes compared to regular training or race shoes varies from individual to individual. There are studies available, some anecdotal and others more scientifically based, that provide statistics on the percentage gain in time and energy cost savings. However, the effect of carbon plated shoes depends on each person's unique form and physiological factors. Additionally, there is a mental component involved, where belief in the shoes and confidence in their performance can play a role.

Do you think competing on your home turf can 'actually' affect your performance?

Competing on Home Turf: The Impact on Performance

Do you think competing on your home turf can actually affect your performance? This is an interesting question and I think there is definitely something to be said for competing on familiar territory, home turf if you will. Ideally this is a positive effect but there are some instances in which it could also be affect an athlete negatively. Dealing first with the positives, I think home turf really boils down to a familiarity with the surroundings and there are lots of different ways that you can help create that. Athletes over the course of their careers, whether it means the state meet national level competition at the NCAA or professionally, you're not always going to be able to compete at home. It's actually pretty pretty rare when the higher level of competition. So I think if you don't have a luxury of competing at home, you can do things to make the competition venue and site feel more like home. And sometimes that's as simple as going in advance, getting the lay of the land, going through sort of a dry run and learning what the environment is like, especially the venue where you're going to be competing. Now for the home turf as a disadvantage, you can see that type of thing take place when someone is competing against a competitive field in front of friends, family, and others and pressure can get too high and that's something that you definitely want to manage as part of the process also.

Home turf can have both positive and negative effects on an athlete's performance. It can be beneficial to familiarize oneself with the venue before competing, but too much pressure from friends and family can also be detrimental.

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Competing on one's home turf can indeed have an impact on performance. Familiarity with the surroundings can create a positive effect, but there are also instances where it could be detrimental. Athletes may not always have the luxury of competing at home, especially at higher levels of competition. However, there are ways to make the competition venue feel more familiar, such as visiting in advance and getting acquainted with the environment. On the other hand, competing at home can become a disadvantage when there is added pressure from friends, family, and others in the audience. Managing this pressure becomes crucial in order to perform well. Overall, competing on home turf can influence performance, both positively and negatively, and it is important for athletes to adapt and manage the effects accordingly.

How do you help your clients or athletes stay focused and present during competition or training sessions?

Unlocking Success: How to Help Athletes Stay Focused

Encouraging athletes to stay in the moment and literally and figuratively moving forward, whether that's in training or in a race environment, can be a really important aspect of continuing to focus on goals that are remaining out there. Sometimes that involves adjusting things on the fly. But one way that I do that in training is to use maybe similar or marker workouts that you can repeat from time to time while also making sure to vary things from week to week, from workout to workout, so that there isn't a level of stagnance and also the tendency to compare from workout to workout against yourself, as it were. Within a workout, you can use the same technique of mixing things up a little bit, distances, paces when appropriate, just to make sure that an athlete can shift gears, continue to concentrate on what the goal is or the purpose without feeling as though they are locked into doing something over and over. And sometimes that means adjusting on the fly and just saying, hey, we're going to shift gears. If you can do that in a practice setting, it does become easier to do in competition. Obviously, competition is a results-based environment, so it is important to be able to turn pages, keep moving forward, and keep finding new things to focus on in order to achieve success.

Encouraging athletes to stay in the moment and literally and figuratively move forward, whether that's in training or in a race environment, is important for focusing on goals. To do this, coaches can use similar marker workouts while also varying them from week to week. During workouts, mixing up distances and paces can help athletes shift gears and stay focused. Doing this in practice will help athletes adjust and make it easier to do in competition.

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To help my clients or athletes stay focused and present during competition or training sessions, I emphasize the importance of staying in the moment and continuously moving forward towards their goals. This may involve making adjustments on the fly. In training, I use marker workouts that can be repeated periodically, while also ensuring variation from week to week and workout to workout to avoid stagnation and the tendency to compare performance against oneself. Within a single workout, I introduce variety by modifying distances and paces when appropriate, allowing athletes to shift gears and maintain focus on the goal without feeling stuck in repetitive routines. This flexibility prepares them to adapt in competition as well. In a results-driven environment like competition, it's crucial to turn the page, keep progressing, and find new areas of focus for success.

Are there any up and coming runners you are particularly impressed by?

Uncovering the Secret to Impressive Longevity in Runners

Are there any up-and-coming runners you are particularly impressed by? I do follow a pretty broad range of runners from high school through collegiate up into pro and then recreational runners that I coach myself. And I guess what I would say more than citing any specific examples is in general I'm always impressed by runners that seem to be getting the most out of their ability in a moment without overdoing things. I think it is really easy to be amazed or impressed by performances that are just kind of mind-blowing at the high school level. I think it's also really important to dig into background a little bit, see what's making that athlete good at that moment. And then even more so, I'd love to see those athletes progress and have longevity in their careers. That's the true test.

I am impressed by runners who get the most out of their ability while still being mindful of not overdoing things. It is also important to look at what makes them successful and how they progress and maintain longevity in their running career.

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When it comes to up-and-coming runners, I find myself impressed by those who maximize their potential without pushing themselves too far. Instead of naming specific individuals, I generally follow runners at the high school, collegiate, professional, and recreational levels (as I also coach recreational runners myself). While it's easy to be amazed by mind-blowing performances from high school athletes, I believe it's crucial to delve into their backgrounds and understand what factors contribute to their success in the moment. What truly impresses me is when these athletes continue to progress and sustain long and successful careers. That's the ultimate test of their abilities.

Drew Wartenburg answers your Running questions. See all the advice Drew Wartenburg has and get answers to your own Running questions.

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Middle and long distance coach for all events on the track and roads.
25+ years of coaching.
USATF Level 2 certified.
Based in Flagstaff, AZ.
I have had the good fortune of working with HS individual and team champions; conference and national-level athletes in the NCAA; runners on the Olympic and World Championship stages; and an array of recreational athletes spanning the global running community.