In 1987, Tom Fleming was already a two-time winner of the New York City Marathon and had finished in the top 10 six times at Boston. The man who had run 2:12.05 for 26.2 miles had this to say about easy days:
“There are important considerations for all runners to examine in setting up their racing schedules. But, worrying aside, a combination of racing, training and easy days can increase your ability to race often and more efficiently.”
Dr. Gabe Mirkin is a noted sports medicine physician, the author of The Sports Medicine Book, and a pioneer in the development of age-group running programs. The good doctor dispenses this prescription:
“To train your heart to overcome shortness of breath, you have to use the hard-easy principle of a stressful workout followed by a less-taxing workout.”
Nina Kuscik is another two-time winner in New York, one of the first women to run a sub-three-hour marathon, and the first “official” women’s Boston Marathon winner. She has advice specifically for the beginner:
“The philosophy of a beginning runner’s program is a familiar one; Train, don’t strain. Running is a specific exercise and the purpose of a training program is to give your body a chance to be reasonably stressed and also time to recuperate.”
Tomorrow’s training tips don’t require any special equipment and you can start right at home. Just open your front door and start walking. That’s right, I said walk.
Since this might be your very first workout, please do everything possible to enjoy it. For now, however, please leave the Walkman at home. Try to become fully aware of your surroundings and the course you are charting out. Watch for people, watch for birds and above all watch your step.
The first workout of my training tips should make you feel good about having started and get you believing that this is fun, and not all that tough.
After all, everybody’s doing it.
Legendary Coach Bill Welsh – Editor of the 80’s Advance Countdown
