{"id":34937,"date":"2015-03-13T07:15:17","date_gmt":"2015-03-13T11:15:17","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=34937"},"modified":"2017-03-06T17:45:32","modified_gmt":"2017-03-06T22:45:32","slug":"personal-best-running-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/personal-best-running-tips\/","title":{"rendered":"12 Secrets from the Pros to Run a Personal Best"},"content":{"rendered":"
\"Meb
Photos: Victor Sailor\u00a0(left); Run for Skechers (right)<\/figcaption><\/figure>\n

For Meb Keflezighi<\/a> it happened at mile 15 of the 2014 Boston Marathon, when he surged ahead of the pack and stayed there for the next 11 miles, crossing the storied finish line 12 seconds ahead of Kenya\u2019s Wilson Chebet. Prior to Boston, the fastest Keflezighi had run the 26.2 miles was at the 2012 Olympic trials, finishing in\u00a02:09:08. At age 38, one month shy of his 39th<\/sup> birthday, and one year after the tragic bombings on Boylston Street, Meb ran the most important race of his life, in 2:08:37.<\/p>\n

For Deena Kastor it happened somewhere along the River Thames, retracing the route that earned her an American record three years prior. This time, at the 2006 London Marathon<\/a>, she had two even loftier goals: Run it in under two hours and 20 minutes, and win the race. Not only did she accomplish both, she was the first woman to break 2:20:00<\/a> with a 2:19:36 finish that smashed her previous American record by nearly two minutes. At the end of the year, Kastor was ranked #1 in the world.<\/p>\n

A Winning Approach<\/strong><\/h3>\n

“You have to dare to do something different, something memorable.”<\/p><\/blockquote>\n

Personal bests, personal records (PRs), the best days ever… Whatever you call them, the good news is they’re not just reserved for the elites. What each one has in common: That moment when the training, the execution \u2014 and sometimes a touch of magic\u00a0\u2014 all come together to reward you at the finish line.<\/p>\n

So how is a PR goal set, tackled, and, if all goes according to plan, accomplished? \u201cGetting the best out of ourselves takes sacrifice and commitment, no question\u2026You have to dare to do something different, something memorable,\u201d says Keflezighi, who paced runners\u00a0of all levels to\u00a0break 1:45 in the Rock \u2018n\u2019 Roll Las Vegas Half-Marathon<\/a> in November.<\/p>\n

Whether your goal is to qualify for Boston\u00a0or to finish your first 5K in under 30 minutes, these tips from Keflezighi (Olympic silver medalist, reigning\u00a0Boston Marathon champion, and American record holder) and Kastor (Olympic bronze medalist and 12-time<\/a> American record holder) can\u00a0help make your PR aspirations a reality. Of course, it\u2019s up to you (and a willing training partner or two) to put in the work!<\/p>\n

\"Meb
Photo: Andrew McClanahan \/ Rock \u2018n\u2019 Roll Marathon Series<\/a><\/figcaption><\/figure>\n

12 Tips to Run a Personal Best<\/strong><\/h3>\n

1. Set Multiple Goals
\n<\/strong>While it\u2019s natural to want to go after that one big, all-or-nothing goal<\/a>, it\u2019s important to anticipate circumstances out of your control. \u201cYou should always have an A, B and C goal,\u201d the Skechers<\/a>-sponsored Keflezighi recommends. During the 2014 New York City Marathon, he says his objectives were A) to run a personal best, B) to win, and C) to make the podium. Though the heavy winds put a wrench in plan A, there were still two other goals to chase down. \u201cYou have to think positive,\u201d says Keflezighi. \u201cI was in 8th<\/sup> place with three or four miles to go, and I ended up just one place shy of the medal, so you have to be proud of that.\u201d<\/p>\n

2. Plan Your Attack
\n<\/strong>If you\u2019re serious about PRing, you\u2019ll need a serious training plan to match. \u201cI think having a coach, believing in a program, and committing to follow it allows you to consistently build the athlete within,\u201d Kastor says. Though a good pro\u00a0won\u2019t come cheap, even just one or two online consultations can be a great starting point to assess where you\u2019re at and start planning your next eight to 16 weeks of workouts. Don\u2019t have the budget to invest in coaching? Runner\u2019s World<\/a> offers digital training plans for just about every distance and ability level (starting at $20), and apps like RunKeeper<\/a> and Nike+ Running<\/a> provide some for free.<\/p>\n

RELATED:<\/strong> 50 Running\u00a0Resources to Improve Speed, Strength and Nutrition<\/a><\/p>\n

\u201cI don\u2019t believe\u00a0in\u00a0over-training, but I believe many people can become under-rested.”<\/p><\/blockquote>\n

3. Vary Your Workouts
\n<\/strong>\u201cPeople often say, \u2018Oh, I\u2019m a marathoner \u2014 I\u2019m just going to go the same pace,\u2019\u201d says Keflezighi, \u201cbut there are so many other things you can do to help you improve [come] race day.\u201d When it feels as though your training is about to plateau<\/a>, shake things up a bit. \u201cShorten your speedwork<\/a> and get more aggressive, or find a new trail<\/a> to explore,\u201d Kastor suggests.<\/p>\n

New to intervals<\/a>? It can be as simple as \u201cOne minute hard, three minutes easy, two minutes hard, five minutes easy,” says Keflezighi, “Or run a block; jog a block. It\u2019s all about changing mechanics.”<\/p>\n

RELATED:<\/strong> 8 Killer Treadmill Classes (and Cardio Workouts to Try Now)<\/a><\/p>\n

4. Feed the Machine
\n<\/strong>Don’t underestimate nutrition \u2014 it’s one of the greatest assets a runner has, Kastor says. “Even for general health, it is important to eat a large amount of high-quality food<\/a>. I always choose organic<\/a>, fresh, grass-fed, whole-grain foods.\u201d If you\u2019re tacking on more miles, she suggests having plenty of healthy snacks<\/a> around, too, so you don\u2019t turn to junk food when runger<\/a> strikes. \u201cI love keeping roasted nuts, fresh fruit and homemade kale or spinach chips on the counter for me and my family,” the ASICS Marathoner<\/a> says.<\/p>\n

5.\u00a0Change Terrain
\n<\/strong>It\u2019s no surprise that more mileage can mean an increased risk of injury<\/a>. (Reminder: Injured runners won\u2019t make it to the start line, let alone PR). One way to minimize the impact? Seek out softer ground, like dirt or grass, to give your body a break from the pounding.\u00a0\u201cI recommend doing at least half your runs on soft surfaces, and the other half on pavement, just to get used to it,\u201d Keflezighi says. Bonus: Venturing onto new land\u00a0will help develop underutilized muscles, which can in turn increase power, he adds.<\/p>\n

RELATED:<\/strong> 6 Core Exercises to Make You a Stronger, Faster Runner<\/a><\/p>\n

\"Ultrarunners\"
Photo: Pond5<\/a><\/figcaption><\/figure>\n

6. Cross-Train (With Care)
\n<\/strong>Meb credits staying strong and injury-free to cross-training, which can include up to four hour-long workouts a week on the low-impact ElliptiGO<\/a>. Aquajogging, swimming and biking can be great options too, he says. As for strength work: \u201cEven if it\u2019s just five to 10 minutes a day<\/a>, it can sometimes be more beneficial to do that than squeezing in that extra mile,\u201d says Keflezighi, who sticks to mostly bodyweight training.<\/p>\n

And while there\u2019s a big movement towards strength training, don\u2019t expect to find Kastor at a bootcamp or CrossFit box<\/a> anytime soon. \u201cI don\u2019t believe in cross-training to help running. I believe running makes you better at running.\u201d You can, however, find Kastor, along with her ASICS Mammoth Track Club<\/a> teammates, at the gym for about 40 minutes of dynamic movement a day. \u201cLeg swings, walking lunges, step-ups and prone eagles all help to increase mobility<\/a> so we can run freely.\u201d<\/p>\n

RELATED:<\/strong> 5 Running Tweaks That Took an Hour Off My Marathon Time<\/a><\/p>\n

7. Get More Sleep
\n<\/strong>While runners need to run, they also need to rest<\/a>. “I don\u2019t believe\u00a0in\u00a0overtraining, but I believe many people can become under-rested,” Kastor says. “If you are adding mileage to your program, make sure you also add some recovery time, like going to bed 30 minutes earlier<\/a>. Mileage is important, but so is rest.” During sleep, since muscles remain\u00a0relaxed, the body is best able to repair broken-down tissue.\u00a0Those extra zzz\u2019s will help keep your legs \u2014 and your mind \u2014 fresh for the challenges ahead.<\/p>\n

8. Know Your Gear
\n<\/strong>Over the course of your training, you\u2019ll have no doubt bought-out your local running store, trying various GUs, gadgets and gear<\/a>. But as race day nears, you\u2019ll want to settle on your go-to\u2019s. For Kastor, that\u2019s the ASICS GEL-Hyper Speed<\/a> racing flats and a hat<\/a>. \u201cIt keeps the elements off my face so my facial muscles can stay relaxed. Whether its sunny, windy or rainy I find a cap protects and acts as blinders [in order to focus on]\u00a0the road ahead.\u201d Learn what works for you, and never (never!) try anything new on race day \u2014 especially shoes!<\/p>\n

RELATED:<\/strong> 10 Lessons Learned While Running 100 Marathons<\/a><\/p>\n

“You get first place by seizing the moment and trying to get the best out of yourself.”<\/p><\/blockquote>\n

9.<\/strong>\u00a0Retrace Your Steps
\n<\/strong>In the weeks\u00a0leading up to the big day, some combination of excitement and nerves is inevitable. Instead of letting your emotions get the better of you, take a few moments to quiet your mind and think back<\/a> on your journey. \u201cI always look at my training log and reflect on some of the longer, tougher and fastest workouts I accomplished leading up to race day,\u201d says Kastor, who writes regularly in her Believe Training Journal<\/a>.<\/p>\n

Be sure to also look ahead, Keflezighi adds. \u201cYou know it\u2019s going to be challenging; you know it\u2019s doing to be difficult. But you have to think about why you started doing it, and all the sacrifices you\u2019ve made along the way … waking up early to put in 28 miles, 27 miles, 26 miles. You made it all this way \u2014 you have to be ready to maximize it.”<\/p>\n

\"London
Photo: Pond5<\/a><\/figcaption><\/figure>\n

10. Live the Moment
\n<\/strong>\u201cMy best races are the ones where I take it all in; not just my training, but the history, scenery and the crowds,\u201d Kastor says. \u201cThe [London] course was a stunning tour of an enchanting city, so rich in history that I wanted to enjoy tea sandwiches and crumpets with the queen afterwards.\u201d During the race, don\u2019t be afraid to take a break from checking your splits to soak in\u00a0your surroundings.<\/p>\n

\u201cRoad racing is not like other sports \u2014 to be so close to other runners, and right next to the crowds,\u201d Keflezighi says. \u201cJust one person can have a positive impact by pushing the pace, or giving a thumbs up, or acknowledging that you\u2019re there. Being able to interact with the crowd is the real beauty of road racing.\u201d Let the energy fuel you \u2014 you might just avoid hitting a wall\u00a0in the final stretch ahead.<\/p>\n

RELATED:<\/strong> The 30 Best Marathons in the Entire World<\/a><\/p>\n

11. Run with Patience
\n<\/strong>PRs don\u2019t just hinge on speed, they require patience<\/a> \u2014\u00a0especially at the start, Keflezighi says. \u201cDon\u2019t get too excited and put everything into the first 10 miles of the half-marathon, or the first 17 to 18 miles of a marathon. If you can negative split, or try to stay even, then you have a better chance of a faster finish.\u201d\u00a0Determine your race pace before the gun goes off, and avoid letting those inevitable jitters re-jigger your plan.<\/p>\n

12. Run to Win
\n<\/strong>If you don’t believe in yourself, then\u00a0who else will?\u00a0\u201cI always say, \u2018run to win.\u2019 You get first place by seizing the moment and trying to get the best out of yourself,” says Keflezighi. No matter what the course has in store for you, lay it all out there and have some fun in the process.\u00a0\u201cGet to that finish line as strong as you can but also with a smile on your face.\u201d<\/p>\n

\"Meb<\/a>
Photo: Andrew McClanahan \/ Rock ‘n’ Roll Marathon Series<\/a><\/figcaption><\/figure>\n

Originally posted on December 8, 2014. Updated March 2015.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Eager to achieve a personal best? Boston Marathon champion Meb Keflezeghi and Olympic medalist Deena Kastor share their running tips to help you PR at any level.<\/p>\n","protected":false},"author":6,"featured_media":34939,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[209,288,104,237,103,110,108,341,357],"class_list":["post-34937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","tag-athlete","tag-cardio","tag-goals","tag-inspiration","tag-motivation","tag-race","tag-running","tag-tax1living-well","tag-tax2running"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/34937","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=34937"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/34937\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/34939"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=34937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=34937"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=34937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}