Strong calves and resilient feet are important for distance runners aiming to finish a race efficiently and injury-free. The toe walking drill is a simple yet powerful way to activate the small stabilizing muscles in your feet while also strengthening your calves. Incorporating this drill into your warm-up or strength routine can improve foot control, enhance push-off power, and support better running mechanics from the ground up. Watch on YouTube. 

Major milestone:

Age 51: Baltimore Half Marathon, goal 2:30:00, chip time 2:28:57. First race in almost 10 years! Also very first race over 10k that I did not walk a single step!

What is the secret to your success?

Coach Tom, and sticking to the plan. I didn't miss a single workout, which was so easy with Coach Tom guiding me the whole way!

What is the biggest obstacle to reaching your goals and how do you get over it?

I wasn't a morning runner, but I work late so I had to make myself get up and go early, often before daylight. Totally worth it though!

What is the most rewarding part of training?

Feeling strong and having increased endurance. Watching the paces drop, and knowing I can continue to get faster into my 50s and beyond!

What advice would you give to other members of the Runcoach community?

Listen to your coach! They know what they are doing, and are amazing!

Anything else you would like to share?

I am running a 10k in 3 weeks, and even though I told myself I would never run another full marathon after my last 2 were close to 6 hours, I signed up for a race in April and I am dying to start training for it.

What feedback would you offer on the Runcoach experience?

This is the best training program/coach I have ever had! Could not be more happy!

As the old saying goes, it’s not how you start, but how you finish!

Over the past 3 years, many of you have received recommendations from me about progressive runs. Put simply, this is when you start slower and finish faster.

Ok so why does it work?

Personally, I’ve run many of my best races with easier opening miles. We know for certain that fat stores can be utilized at lower intensity efforts.  The average person stores between 130,000-150,000 kcals of fat which is enough energy for 1,300 miles of easy walking.  Alternatively, we store about 600g of glycogen or ~ 2,400 kcals of energy.  Even though we need ~ 100 kcals to walk or run a mile, the energy sources differ drastically.

So let’s consider 2,400 kcals of available glycogen stores and the Marathon distance =  26.2 Mi.  Obviously we need some of those fat stores to power us all the way through the race.  We also know that the faster you run, the more glycogen you burn.  In fact, I believe the proverbial Marathon Wall is actually less mental and more physical as many marathoners simply run out of glycogen stores and must slow down to use fat.

This is not just an approach for casual Marathoners or Boston Qualifier types, but also a strategy at the World Class Level.  Matt Richtman recently validated his standing at this elite level and positioned himself firmly in the 2028 Olympic Marathon hopeful conversation.  He broke through and ran a 2:07 Marathon to become the first U.S. male to win the Los Angeles Marathon in 31 years.  His first half split = 1:04:18 and his second half = 1:03:38.  How's that for a progression?

There is also a mental aspect of progressive running.  If you consistently run your long runs with progressions, you train your mind to expect a faster finish.  With a gradual pace inflection over time, the exertion can feel less pronounced and the body can adapt accordingly.

Lastly, with a slower start we should be able to avoid that massive heart rate spike.  This allows the cardiopulmonary system to adapt to the strain of running without over due stress of a fast opening mile.  In many ways, the opening mile of the Marathon can serve well both physically and mentally as the only warmup needed.

In summary, progression runs provided the benefit of better fat utilization, more gradual introduction of stress to the body and a sharpened psyche focused on the end and not the start.  As you pass runners at the end of an event who are low on glycogen stores with elevated heart rates, the benefits of progressive running come to fruition.

So start off slow to finish fast!

Visualization is a powerful tool that can help runners improve focus, confidence, and performance. This simple, step-by-step guide shows you how to use visualization to improve training and tackle races with a stronger mindset.

Step 1: Find a Quiet Space

Pick a quiet place where you can relax and focus. This could be a room at home or a peaceful spot outdoors. The goal is to avoid distractions and make sure you can concentrate. Put your cell phone aside and set to Do Not Disturb.

Step 2: Close Your Eyes and Breathe 

Sit or lie down comfortably and close your eyes. Take a few deep breaths - breathe in through your nose, hold for a second, then slowly breathe out through your mouth.

Step 3: Relax and Clear Your Mind

Let go of any stress or distracting thoughts and relax your body. Release tension in your shoulders, face, and hands. Focus only on your visualization.

Step 4: Set Your Intention

Think about what you want to visualize. Are you imagining your next training run or a race? Focus on a specific goal, like your pace, overcoming fatigue, or crossing the finish line strong.

Step 5: Picture the Details

Visualize the course you’ll run, the weather, and the surroundings. Imagine the sound of your steps, breathing, and any noises around you - the crowd cheering your name! Picture how your body feels – how your feet move, how your muscles work in unison with steady breath.

Step 6: Focus on Key Moments

See yourself standing ready, confident, and excited. Imagine yourself running smoothly at the right pace. Visualize overcoming tough spots, like hills or tiredness. See yourself handling them calmly. Picture yourself reaching the finish line strong.

Step 7: Imagine Positive Emotions

Feel the positive emotions that come with running  - pride, and satisfaction. These emotions help strengthen the connection between your mind and body.

Step 8: Plan for Challenges

Think about potential struggles, like tiredness or weather. Visualize yourself staying calm and adjusting your pace to handle them.

Step 9: Repeat Your Visualization

Practice visualization regularly, even on non-running days. The more you do it, the more natural it will feel during actual runs or races.

Step 10: End with a Positive Affirmation

Finish by saying something positive to yourself, like “I am strong” or “I am ready" or "I can, I will."  This helps reinforce confidence and strengthens your mental focus.