Success in Running WITHOUT Speedwork

In the relentless pursuit of success in running, the word 'speedwork' often echoes through the corridors of training advice. But what if I told you that success, in its truest sense, is found not in the constant push for speed but in the enjoyment of every stride?

As a running coach and long-term runner, I've come to believe that success in running is, fundamentally, the joyous experience that keeps us lacing up our shoes day after day.

I'm not saying there's no place in a running calendar for speedwork.. I'm just saying that, depending on your goals, you can still succeed without the need for interval sessions.

The Joy of Running:

Let's start with the essence of success—enjoyment. If your runs aren't a source of joy, the road to consistency becomes an uphill battle. Consistency, as we all know, is the cornerstone of maintaining fitness and progressing in your running journey.

One key to unlocking this joy lies in the often-overlooked realm of easy runs. The term 'easy' might seem counterintuitive to some, but running the bulk of your runs at a truly comfortable pace allows your body to go the distance. It also means you have the time to efficiently recover and adapt, paving the way for enduring success.

Delving into the physiological benefits of 'easy' runs, research consistently shows that these runs improve cardiovascular efficiency and enhance the body's ability to use oxygen—critical elements for any endurance runner. Easy runs aren't just a break from intensity; they're an investment in your endurance bank. For runners with a primary goal of building endurance, the focus can shift to the joy of the long run over speed work. These runners will need to find fulfillment in the rhythmic cadence of extended distances rather than focusing on short interval bursts.

Setting Enjoyable Goals

Your first step in achieving a successful running journey is to set yourself some goals. Goals in running provide motivation, focus, and a sense of purpose, fostering physical and mental wellbeing. They not only track progress and encourage a healthy lifestyle but also cultivate a supportive community, making running a fulfilling and sustainable aspect of life.

Setting goals that revolve around enjoyment is not only valid but incredibly effective. Here's how to start:

1. Define What Joy Means to You: Before lacing up, reflect on what brings you joy in running. Is it the feeling of accomplishment after a long run, the peaceful solitude of a trail, or the social aspect of group runs? Understanding your sources of joy is the first step.

2. Create Milestones Based on Joy: Instead of setting traditional performance goals, create milestones that align with your sources of joy. It could be completing a scenic route, trying a new trail, or joining a community run event.

3. Mix in Fun Challenges: Inject fun challenges into your routine. It could be a 'photo run' where you capture interesting sights along your route or a 'playlist run' where you match your pace to your favorite tunes. These challenges add a playful element to your training.

4. Celebrate the Journey: Embrace the mindset that success is not solely tied to a finish line but is woven into the fabric of every run. Celebrate the small victories—a run completed without looking at your watch, a hill conquered, or a new personal record in distance.

Training Without Speedwork:

So, now you have your goals, how do you actually implement a training program to get you from here to where you want to be?

When it comes to running success without speedwork, the focus shifts towards building endurance, strength, and embracing variety in your training routine. Here are some practical tips to guide your training:

1. Building Endurance:

Tip: Make One Run Each Week Your Long Run Adventure

Embrace the joy of long runs to build endurance steadily. Designate one run each week as your long run adventure. Start with a comfortable distance and gradually increase it, allowing your body to adapt. Consider exploring scenic routes or trails to make it an enjoyable experience.

2. Strength Training for Resilience:

Tip: Integrate Strength Workouts 2-3 Times a Week

Strength training is your secret weapon for resilience on the road. Incorporate 2-3 30 minute strength workouts per week, focusing on exercises that target key running muscles. Include bodyweight exercises, resistance training, and core workouts to enhance overall strength and reduce the risk of injuries.

3. Focus on Regular, Comfortable Runs:

Tip: Make 2-4 Runs Per Week at a Comfortable Pace

Rather than pushing for speed, prioritise regular, comfortable runs throughout the week. Aim for 2-4 runs, adjusting the frequency based on your schedule and recovery needs. Running at a comfortable pace ensures consistency, allowing your body to adapt and strengthen gradually.

4. Introduce Variety:

Tip: Mix Up Your Routes and Surfaces for Engagement

Variety keeps running interesting and engages different muscle groups. Mix up your routes, incorporating trails, parks, and urban streets. Vary the surfaces, alternating between pavement, gravel, and softer terrain. This not only adds a new dimension to your runs but also contributes to overall strength and adaptability. Don't avoid the hills!

5. Embrace Cross-Training:

Tip: Include Cross-Training Activities for Balance

Cross-training is a valuable addition to your routine. Incorporate activities like cycling, swimming, or yoga to provide a balanced approach to fitness. Cross-training complements running, addressing different aspects of strength, flexibility, and cardiovascular fitness.

Remember, the key to success in running without speedwork lies in consistency, enjoyment, and a holistic approach to training. By building endurance, focusing on strength, incorporating variety, and embracing regular, comfortable runs, you can achieve your running goals while savoring the journey.

It's crucial to recognise that everyone's goals differ. While speedwork undoubtedly has its benefits, for those not chasing a particular time and disliking speed training, there are alternative paths to achieving success. In the pursuit of success, it's essential to redefine our understanding of the term.

Success isn't just a personal record on the stopwatch; it's the smile on your face at the end of a run, the satisfaction of knowing you're consistently nurturing your body and mind.

So, lace up your shoes, embrace the joy, and let the road ahead unfold with each enjoyable step. Because in the world of running, success is a journey, not just a finish line.