Mike Arone Fitness

Admit it…the last time you ran was from the cops.

Remember?

You thought you were doing your neighbor a “favor” by urinating in his gas tank.

Apparently, his car only takes unleaded fuel…you should probably stop eating paint chips.

You thought you were in good shape too-until mid stride about 50 yards in you were form tackled into a thorn bush by a local police officer.  You were somewhat relieved it happened; considering you were about to dry-heave your lungs up and your legs were numb from the all out sprint to the bottom of your street.

As always, I am looking out for your best interest and have come up with 3 Ways to Dominate Your Next Road Race (or escape a night in the pen).

Now, I know what you’re thinking…

“Mike, running is terrible for your knees, joints, back, etc. There are much better ways to implement cardio into a workout routine.”

True. You’re right.

Running isn’t the most effective fat burning tool, nor is it easy on the body.  In fact, most trainers will tell you not to run on the street for all those reasons mentioned.

Here is where I come to a crossroads.  Running, to me, optimizes the true test of endurance.  How far and how fast someone can run a given distance has always been a mark of being in shape or how true the statement ‘mind over matter’ really is.

This past weekend I ran in the 7.2 mile CIGNA Falmouth Road Race along the coast of the Atlantic Ocean on Cape Cod.  I kept my pace at a 7-minute mile and enjoyed the scenery, the people watching and the babes in tight spandex.  A few things that I noticed during the race I was able to keep my heart rate regulated, the build up of lactic acid to a minimum and keep hydration on point.

It helped me to realize that anyone, with a few tweaks to their current training regime, can be a road warrior in running shoes.

Here’s how…

HIIT (High Intensity Interval Training)

To get in shape for a road race or marathon doesn’t mean you need to run more.  This is one of those times when less is more.

Implement HIIT cardio or HIIT circuits (barbell complexes) into your workout routine.  This will not only help your body tap in high threshold motor units and fire up every muscle fiber on both sides of the spectrum, but it will also teach you to regulate your heart rate more effectively.  The human body can adapt to almost anything.  When HIIT training is implemented, your body learns to adjust a little quicker each time you perform it.  That way when you hit the streets for your next run, you can turn up the pace without skipping a beat-Get it? (Because your heart beats and sometimes…oh, shut up.)

Sport Specific Exercises-Vary Rep Range

So maybe you have the heart rate equivalent to Lance Armstrong sleeping…but your legs look like two toothpicks in marshmallows…and are about as strong.

Don’t expect to go the distance is your legs can’t take it.  You need to strengthen them.  Sure you can bang out 5 sets of 3 back squats and build them badboys up, but you’ll probably make it 1 mile before they fill with lactic acid causing you to fall flat on your face just shy of the first water stand.

You need to implement sport specific exercises such as split squats, lunges and glute-ham raises (to name a few).  These exercises require full ROM (range of motion) and implement the glutes and the quads all while activating your core muscles, which are uber important for any runner.

After you perfect these exercises, you will need to vary the rep range in order to build strength (low reps), build muscle (moderate reps) and build endurance (high reps).

Lastly, use a foam roller and give yourself a ‘ghetto massage’ each day to promote quicker recovery and lengthen the muscle tissue.

Hit the Bottle

The week before the race put your barley-infused beverages on hold.  Keep yourself adequately hydrated.  Now, you may be thinking “No shit Mike, that’s like rule number one.”

Remember this: Dehydration is probably the most common reason why runners either don’t finish a race, injure themselves, or damn near shit their shorts before the finish line.

Along with proper hydration comes a balance in glycogen and electrolytes.  Be sure to keep your carbohydrate and electrolyte consumption consistent all the way up until and during the race.  Many people neglect the 4-year-old passing out orange slices on the side of the road. Don’t be that person. Grab that shit, slap them five and be on your way-the finish line will be waiting.

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So there you have it…

Now there are no excuses for not entering that 5K next week.  I just gave you three ways to finish in front of the pack…or at least just finish your next road race.

How do you dominate the streets or challenge your endurance?

Special running shoes, sprint workouts…or just say “Fuck it.” and call a cab at mile two?

Let me know in the comments below!