Tag Archives: training tips

Galen Rupp Training Tips & Secret

I was impressed by performance of Galen Rupp at 2012 London Olympics. It was not the silver medal that he won that caught my eye but that final dash he pulled to storm past the Kenyans and Ethiopians. My first reaction was,”this was his lucky day” but when I checked him up online I realised this was not just luck but a product of excellent training.

Galen Rupp Talking to Running Times Magazine about his 2012 Olympics prospects,

In 2012 July Issue of Running Times this was what the guy said.

“My 26.48 AR put me at number 16 on the world list. I’ve proven that I’m in the mix with guys like Bekele. Now it’s all about putting together the 54-second last lap I’m going to need to make the medal platform. Finishing fifth or sixth isn’t going to satisfy me. We’re after something bigger.”

Talk of confidence!!!

Two people have shaped this guy, Alberto Salazar and Mo Farah. Salazar is his running coach while Mo Farah is his training partner. Salazar has been coaching Rupp for nearly a decade and is the mastermind of his training program.

Training For the Olympics

Sports Illustrated had a training program on how Rupp and Mo Farah prepared for 2012 summer games.

On one day in France, roughly two weeks out from the 10k final, they did six 1,000-meter repeats at an average of 2:38 with just a 500-meter jog between repetitions, and then tacked on three 400-meter sprints in 52 seconds each, a workout made much more taxing by the thin air. Six days before the Games, they did an inverted ladder of three 600-meter sprints in an average of 1:36, 400 meters in 61 seconds, 300 meters in 44 seconds, 200 meters in 27 seconds and then a blazing 300 in 37 seconds flat, followed at the very end by an all-out 400 in 51 seconds. Just before leaving for London, Rupp ran a 100-meter sprint with a two-step running start in 11.03 seconds, his fastest ever. They were ready.

Salazar has also worked on the mental side of things. He has drilled into his head the importance of self belief. “You just believe when it gets to the end, whether it’s a fast race or a slow race, you’re going to outkick them. If you develop yourself to that point, the race becomes very simple. You don’t really even have to look at the clock.”

Having a Training Partner helps.

When Salazar brought Farah into their training group at the Nike Oregon Project in the winter of 2011, Rupp was sceptical. Trust me, Salazar said. Farah would be a good friend and a necessarily challenging partner. They would make each other better runners. Rupp came to see that Salazar was right.

This is what Rupp said immediately after winning silver at 2012 London Games “I’ve been able to train with the greatest distance runner in the world,” Rupp said afterward. “He’s been an unbelievable mentor to me.”

Elite Runners Footstrike Pattern, How they Land

When I started running one of my first questions was how is the foot supposed to land during running. Was it the heel, mid foot or forefoot? I tried to read around but real evidence was scarce the ideas out there were personal opinion.To be honest I have never found the perfect answer, I try to run with the most comfortable style.

Japanese Elite Runners Running Style

The only scientific report I found was from the science of sport. It was done in 2004 in Japan, and published in 2007 in the Journal of Strength of Conditioning. The full reference, for those interested, is Hasegawa et al., J Strength & Cond., 2007, (21), 888-893

It was performed at the 2004 Sapporro International Half Marathon in Japan. The scientists set up a high speed camera  at the 15km mark of the race, and captured most of the runners coming through. In total, they were able to observe the foot strike of 248 men and 35 women, and characterize them as either heel-strikers, mid-foot or forefoot strikers. They also measured Ground Contact Time at the 15km point.

This was what they found:-

  • The vast majority (75%) of the elite runners land on their heel.
  • About 1 in 4 (24%) elite runner landed on their mid foot.
  • Only four out of 283 runners landed on their fore foot.

The fastest runners?

Non of the four runners who landed on the fore foot finished among the first four.

When the researchers divided the finishers into groups of 50, they started to see something of a change in mid-foot landing as you moved further down the list. In otherwords, there was a higher percentage of midfoot strikers in the first 50 runners than in the second, and then third, and so on.

Train and Run For a 5K Race

5 K, It’s the perfect distance: 3.1 miles require relatively little build-up, the training doesn’t take over your life, and the race is over fairly quickly unlike the half marathon or marathon.

Training for a 5K

According to a runners world article I read , by logging only three or four runs per week, you can be ready to toe the line of a 5K in just five weeks.

If your goal is just to finish, your training runs should be at a comfortable pace. If you are aiming to beat a time then you should consider adding some faster training to your schedule, it is the best way to improve your speed and endurance.

Running Tip For 5K

Don’t start running at a fast pace. Start slowly and save energy for the last mile.