Some common running-related injuries.

♣ Plantar-fasciitis.

♣ Shin splints – lateral shin dysfunction.

♣ Medial Tibial pain.

♣ Achilles tendonitis

♣ Calf strains.

♣ Knee pain – tendonitis, patella-femoral pain.

♣ Quadricep pain (insertion on the medial side).

♣ Hamstring insertion tendonitis.

♣ Glute pain (periformis).

♣ Hip flexor dysfunction.

♣ Lumbar spine pain.

Hold your DTI and program progressive build, and you’ll be fine.

The Rules

Consult a Physiotherapist on;

♣ Sharp pain.

♣ Pain that doesn’t go away during the run.

♣ Chronic on chronic pain.

♣ Pain that changes your gait.

Most niggles sort themselves out when dropping your DTI by 10 beats and or a day off.

I recommend;

♣ Running on grass or a treadmill.

♣ Water running – as in hip height.

♣ Hoka shoes.

♣ Self-massage with linament.

♣ Compression garments

♣ Roller.

♣ Ice baths.

When in doubt, consult your Physiotherapist.

Yes.

Most people will likely need to move and reschedule the listed sessions to fit their lifestyle.

Some common reasons for necessary changes are;

♣ Family

♣ Work

♣ Daylight

♣ Weather

♣ Wellness

♣ Travel

Some changing considerations.

Ideally,

♣ Distance sessions by 12 hours.

♣ Never train back-to-back harder sessions.

♣ A day off your legs or an easy session post harder sessions are best.

♣ Providing you are training to your DTI, most changes will work.

Yes.

There are loads of confirming data proving music can improve running performance.

Dissociating from pain & discomfort, however, works!

Be sure to police your DTI and not be carried away from your ideal intensity.

I’ve used digital music-producing software to link my ideal cadence (beat) and my favourite tunes.  Turning up the bass (beat) makes it easy to hold my perfect cadence and running rhythm.

I don’t recommend running with music all the time.  Listen to your breathing, foot contact, and the birds every now and then!

Music is go!

Yes.

However…

The periodised training model has been scaled for all fitness levels and running talent.

The "DTI and time on feet" concept offers a secure framework for advancing all levels of fitness towards their objective and level of engagement in the event.

That said, some people can tolerate and absorb more work.  Further, running at sub-DTI can be handled by most people – AND – yes, more is better.

DTI improves aerobic capacity – the ability to uptake, absorb, and transport oxygen.

If you are ticking the following boxes, feel free to include additional DTI training sessions.

♣ You feel healthy.

♣ Zero residual niggles.

♣ Appetite control.

♣ Minimal sugar cravings.

♣ Sound sleep.

♣ You’ve been running healthy for over 5 years.

What about increasing my DTI and pressing over and above this threshold?

Again, if you feel healthy and have been running free from injury & illness for five years, increase your DTI by 5-10 (beats).

Typically I don’t support or encourage additional high-end effort sessions.

Contact Brad Pamp directly for further discussion & direction.

If you are ill or injured, you lose your running ability, fitness, and confidence.

Hoka shoes are best!

I've been running for 40 years, and Hoka shoes have given me the best performance.

I recommend;

Returning or new to running.

♣ You are under 90kg – Clifton model.

♣ You are over 90kg – Bondi model.

Seasoned and technically sound runner.

♣ Carbon X model.

I have proven the added benefit of running in carbon plated shoes – Hoka Carbon X- in strict testing conditions.

Summary: I run 10 seconds per kilometre faster after 7kms at the same heart rate in carbon-plated shoes.

Further, back-end leg soreness over longer runs (and when racing) is 40% less in my opinion.  Consequently, recovery is considerably faster, and the risk of injury is reduced.

One final point: In my opinion, the benefits indicated above are mostly felt when running faster than 5.00 kph.

Yes.

However,

My last 30 years of data were used to determine the training prescription I've specified for your program.

This means, for most people who choose their most fitting program, the ratio's will work.  Also, once again, please consider my training philosophy of DTI & time on feet allowing all fitness levels & running talent to benefit concurrently.

However, if you feel like a change either way (harder or easier) is a better fit, please consider the following feelings.

Shorten the walk phase (e.g. by 1 minute).

♣ I feel like I could repeat that session right now!

♣ I could talk easily during the entire session.

♣ It doesn't feel like I'm getting a workout.

♣ I'm not sure this coach knows what he's talking about!

Lengthen the walk phase (e.g. by 1 minute).

♣ My knees hurt.

♣ Geez, I'm hungry two hours after my session.

♣ I couldn't talk throughout the session.

♣ Boy, I was looking forward to the walk phase.

Still confused?

Contact me (BP).

My thoughts on sports nutrition.

Experience has me recommending mineral loading.

Minerals in tablet form containing; sodium bi-carb, magnesium, potassium & calcium benefit optimum hydration and performance.

I recommend brands;

♣ Nuun

♣ Hydrolyte

♣ Gu

Dose – 1 tablet before most sessions.  1 tablet after more demanding sessions or training in warmer conditions.

I recommend practising with gels on longer and harder sessions.

Gels offer instant carbohydrates, some minerals, and sometimes caffeine, and they can boost performance later in sessions & races.  One gel typically yields 30g of carbs and 100 cals – and must be taken with water.

I recommend brands;

♣ Gu

♣ Hammer

♣ Clif

♣ Endura (my favourite)

Dose – for sessions over 70 minutes, I would trial 1 gel at the 50 minute mark and every 40 minutes after.

A half mouthful of sugary drink; sports drink, coke, energy drinks, and fruit juice during longer sessions can benefit performance.

Liquid sugary drinks can offer near-instant energy.  However, only a small volume is required to yield a boost.  Exceeding more than a mouthful can typically leave stomach distress.

I recommend;

♣ Sports drink

♣ Flat coke

♣ Energy drinks

Dose – a half mouthful, only, about every 20 minutes after 30 minutes of work.

My thoughts on supplements.

Training performance benefits – 99.5%

Some Supplemental performance benefits – 0.5%

My thoughts on treadmills.

The benefits.

♣ Efficient training – get on, get off.

♣ A forgiving surface – Elite runners can spend up to 50% of total miles on (quality) treadmills.

♣ Best to dial in your exact intensity – DTI control, including your timetrial.

♣ Fuelling is at hand.

♣ No cars or dogs.

♣ Toilets are close by.

♣ Easily structured hill repeat sessions.

♣ You’re on, rain, hail or shine.

♣ It helps to program/ regulate running at faster speeds; either hold 17.3kph, or else!

The negatives.

♣ Boredom.

♣ Boredom.

♣ Boredom.

♣ Restricted hamstring activation.

♣ Deactivates lateral movements.

♣ Higher sweating rates.

♣ Noisey.

The bottom line: a treadmill is a good training tool, and for some, practically necessary.  If you can overcome boredom, go for it!

NOTE: to match loss effort to wind resistance, elevate the treadmill to 1%.

"Your training value is only as good

as the quality of your recovery"

Here are my top recovery tips.

♣ Finish all sessions with a super easy (sub DTI) warm-down.

Walking for 2 minutes is ideal.

♣ Post more demanding sessions, lay down and throw your legs up against a wall.

Finish when you feel a tingly sensation in your toes – typically around 2 minutes.

♣ Close your eyes on finishing and slowly nasal breathe for 60 seconds.

Relax your neck & shoulders, along with your face.

♣ Drink a cold mineral-based drink within 5 minutes of finishing.

I benefit from 1 nuun tablet in 300ml of water.  Hydrolyte also works well.

♣ De-inflaming your legs in cold or even icing water is the best.

Finishing a shower by running cold water over your legs will also offer a benefit.

♣ Compression garments will offer improved recovery – albeit it’s a low look!

♣ Walking within 2 hours of finishing your harder & longer sessions will improve recovery significantly.

♣ I don’t recommend stretching – static stretching, and my experience suggests neural dysfunction.  The easier, conservative activity appears to be a better choice.

♣ I can’t stress the importance of prioritising natural sleep enough – see Brad Pamp’s ‘The circadian rhythm reboot project’.

Later evenings, heavy alcohol, hot bedroom temperatures, and high emotional stress usually hamper quality sleep.