Updated September 30, 2025
Runner's Plateau or Underperformance
Pre-Run Snack List for young Runners
Friday, July 25, 2025
Post-Run Snak Ideas for Young Runner
Newton's First Law: The Law of Inertia
The physics: An object at rest stays at rest, and an object in motion stays in motion with the same speed and in the same direction, unless acted upon by an unbalanced external force.
The coaching analogy: Your body wants to stay in its current state, whether that's resting on the couch or moving during a run.
The coaching analogy: Your body wants to stay in its current state, whether that's resting on the couch or moving during a run.
- Getting started: The "unbalanced force" needed to start moving is your motivation and determination to get out the door. It's hardest to start, but once you do, your momentum will help carry you forward.
- Maintaining consistency: This law explains why consistent training is so important. Once you get into a regular running routine, your body develops a "momentum" for fitness. It becomes easier to keep running regularly than to stop and have to overcome your inertia all over again.
- The off-season: Just as a runner will naturally slow down after crossing the finish line due to friction and air resistance, a long break from running will cause a loss of fitness momentum. A good warm-up helps reduce the "inertia" of a cold body, preparing it for intense physical activity
Newton's Second Law: Force, Mass, and Acceleration
The physics: To accelerate faster, you need to apply more force (
).
The coaching analogy: To run faster, a runner must push off the ground with greater force. This law highlights that speed comes from power in their stride. Using proper form and driving with their arms helps apply force efficiently, leading to greater acceleration. Leaning into turns is also an application of this law, as force is needed to change direction.
The physics: For every action, there is an equal and opposite reaction.
The coaching analogy: When a runner pushes backward on the ground, the ground pushes the runner forward. The harder they push, the faster they go. This law also explains why different running surfaces feel different, as the ground's reaction force varies. Efficient running involves pushing backward to maximize forward propulsion, rather than pushing straight down and wasting energy
Newton's Third Law: Action and Reaction
The physics: For every action, there is an equal and opposite reaction.
The coaching analogy: When a runner pushes backward on the ground, the ground pushes the runner forward. The harder they push, the faster they go. This law also explains why different running surfaces feel different, as the ground's reaction force varies. Efficient running involves pushing backward to maximize forward propulsion, rather than pushing straight down and wasting energy.
The coaching analogy: When a runner pushes backward on the ground, the ground pushes the runner forward. The harder they push, the faster they go. This law also explains why different running surfaces feel different, as the ground's reaction force varies. Efficient running involves pushing backward to maximize forward propulsion, rather than pushing straight down and wasting energy.
Driving a Car Analogy
Using a driving or race car analogy can be very effective for teaching young runners how to pass other competitors safely and effectively. It emphasizes strategy, awareness, and using your strengths to make a move.
Identify the right opportunity
- Don't tailgate. In a race, it's easy to get stuck right behind another runner. That's like tailgating a car. If the car in front of you suddenly slows down, you have to slam on your brakes, and you lose all your momentum. Give yourself a little room so you can react and have space to make a move.
- Look for a straightaway. A race car driver doesn't try to overtake on a tight corner. The safest and most effective passing opportunities are on a straight stretch of road. In running, this means waiting for a clear, flat section of the course to make your move.
- Capitalize on mistakes. In car racing, a driver might make a mistake and take a turn too wide, or brake too early. The car behind can use that opportunity to gain an advantage. As a runner, watch the person in front of you for signs of fatigue, like a change in their stride or a wobbly finish to a corner.
Execute the pass
- Signal your intent. When a car passes, the driver often uses a turn signal to let others know what they're doing. Runners don't have turn signals, but you can say something like "On your left" to let the runner ahead know you're passing. This is good running etiquette and prevents accidents.
- Move with confidence. Don't hesitate or linger next to the other runner, which is like driving in someone's blind spot. Once you've committed to a pass, accelerate past them smoothly and assertively. Hesitation can lead to tripping or losing your momentum.
- Use the draft. In a race, a driver can use the "draft" by following closely behind another car to reduce wind resistance and save energy. You can do the same in running by running right behind another person. This conserves energy that you can use to "turbo boost" past them when you're ready.
- Take the optimal line. Just as race car drivers know the fastest line around the track, experienced runners learn to find the most efficient path. If the runner in front of you is taking a wide turn, you can take a shorter, "inside" line to pass them.
What not to do
- Avoid "dive-bombing." This is when a driver tries to make a dramatic, last-second pass on a tight corner. It almost always ends in a crash and is very bad race etiquette. In running, this is like aggressively cutting in front of someone or trying to pass in a crowded, narrow space.
- Don't get blocked. A slower car might try to block the car behind them from passing. Similarly, a runner might change their line to get in your way. When this happens, stay focused on your own path and find another opportunity to pass. Don't let their actions cause you to lose control.
The runner's body as a car
- Your brain is the driver. The driver is in charge and makes all the decisions about how fast to go, where to steer, and when to stop. When you run, your brain controls your movement. A good driver stays focused but relaxed.
- Your legs are the wheels. The wheels move the car forward, just like your legs move you forward.
- Your arms are the steering wheel. The steering wheel controls the direction of the car. When your arms swing properly (bent at 90 degrees and moving forward and back), they guide you and keep you moving straight. If your arms flail around, your body will follow, and you'll go all over the place.
- Your core is the car's body or chassis. A car's body keeps all the parts connected and stable. A strong core keeps your back straight and your body steady when you run.
- Your heart is the engine. The engine is the source of all the car's power. The stronger your heart gets, the more power it can give you for running farther and faster.
- Your lungs are the air filter. The air filter makes sure the engine gets clean air. Your lungs bring in oxygen to power your body.
Performance lessons from the driver's seat
- Fueling up. A car can't run without fuel, and your body can't run without the right food. Just like a racecar needs high-quality fuel, your body needs healthy food, like nutrient-dense fruits and vegetables, for energy. Junk food is like low-quality gas; it won't help you run your best.
- Pacing yourself. Have you ever seen a car start and stop over and over? It wastes a lot of gas. The same is true for your body. To run far without getting tired, you can't go full speed right away. Learn to find a smooth, steady pace so you can keep going for a long time, just like a car cruising on the highway.
- Handling the hills. A car uses a lower gear to get up a steep hill. Similarly, you might need to shorten your stride and pump your arms a little more to power your way up a hill. Don't be afraid to shift gears to make it to the top.
- Braking and stopping. You don't want to slam on the brakes, and you don't want to stop running suddenly. When you're near the end of your run, it's a good idea to slow down gradually, just like a car coming to a stop.
- Maintenance and rest. Cars need to have their oil changed and tires rotated to stay in good shape. Your body also needs maintenance, which means resting and getting enough sleep so your muscles can repair themselves and get stronger. If you don't rest, you could break down.
The Car Analogy
The analogy of a car's transmission can be applied to a runner's effort and speed, with each gear representing a different stage of a run.
- 1st gear: This is analogous to starting from a standstill or jogging very slowly. It requires a lot of initial effort and force to get the body moving, similar to how a car uses first gear for powerful initial acceleration at low speeds.
- 2nd gear: This represents the stage of building momentum. The runner has started moving and is now increasing their pace to a comfortable jog, similar to how a car shifts into second gear to continue accelerating from a low speed.
- 3rd gear: This is a runner's sustained, comfortable pace. It's a balance of speed and efficiency, like a car cruising at a moderate speed in a city. This gear could represent a good tempo run.
- 4th gear (and higher): This is the runner's top-end speed or race pace. The runner is moving quickly and efficiently, similar to a car on the highway, where it uses less effort to maintain a high speed.
The car transmission analogy can be applied to different types of running training to represent varying levels of intensity and effort. Using this framework, a runner can structure their workouts and understand the purpose behind different paces.
Easy runs (1st and 2nd gear)
Easy runs are the foundation of all training plans and should make up the majority of your weekly mileage. They are performed at a low-to-moderate, conversational pace.
- Analogy: These runs are like driving in 1st or 2nd gear. You're moving forward and building momentum, but the engine isn't straining.
- Purpose: The primary goal is to increase your aerobic base and overall endurance. Running slowly strengthens your cardiovascular system, muscles, and connective tissues without causing excessive stress or fatigue. This allows for faster recovery from hard workouts and prepares your body for higher-intensity efforts.
Tempo runs (3rd gear)
A tempo run is a sustained effort at a "comfortably hard" pace. It's faster than your easy pace but slower than your race pace.
- Analogy: This is the equivalent of cruising in 3rd gear. The engine is working harder and the pace is consistent, but it's not redlining.
- Purpose: The goal is to improve your lactate threshold, which is the point at which your body produces more lactic acid than it can clear. Raising this threshold allows you to sustain a faster pace for longer periods before fatiguing.
Interval training and speed work (4th gear)
Intervals involve alternating between short, hard bursts of running and periods of rest or easy jogging.
- Analogy: This is like repeatedly shifting into 4th gear for a short, intense acceleration and then backing off. This teaches your body how to operate at high speeds and recover.
- Purpose: Speed work improves your running economy and muscular power. It trains your body to use oxygen more efficiently at higher speeds, making a fast pace feel more sustainable on race day.
Race pace (4th and beyond)
Your race pace is a sustained, all-out effort that you can hold for the duration of the race.
- Analogy: On race day, you need to be able to access your highest gears for a prolonged period. The car's "engine" (aerobic fitness) needs to be powerful enough to handle the stress without breaking down.
- Purpose: Training at your specific race pace teaches your body the precise effort and feel of competition. This can also include "gear-changing" workouts that simulate surges and strong finishes.
How to use the analogy in practice
- Warm-up: Start in 1st gear (walking or slow jogging) to get your body moving.
- Progressive tempo: A progressive run is a great example of shifting gears. Start in 2nd, move into 3rd, and finish with a short burst in 4th.
- Listening to your body: Just like a car, your body has limitations. Don't try to run every workout in 4th gear. That would lead to injury and burnout. The easy, low-gear runs are just as crucial as the hard, high-gear ones.
In running, the different "gears" or levels of effort can be correlated with specific heart rate zones. These zones are usually expressed as a percentage of your maximum heart rate (HRmax).
Here's how the running gears align with heart rate zones, based on a five-zone system:
| Running Gear | Training Intensity | Heart Rate Zone | Percentage of HRmax |
|---|---|---|---|
| 1st Gear | Recovery / Very Light | Zone 1 | 50-60% |
| 2nd Gear | Easy / Aerobic Base | Zone 2 | 60-70% |
| 3rd Gear | Moderate / Tempo | Zone 3 | 70-80% |
| 4th Gear | Hard / Threshold | Zone 4 | 80-90% |
| (and higher) | Maximum / Interval | Zone 5 | 90-100% |
Calculating your heart rate zones
To calculate your personal heart rate zones, you first need to determine your estimated maximum heart rate (HRmax). A commonly used and simple method is the age-based formula: HRmax = 220 - your age. For a potentially more accurate estimation, particularly for individuals over 40, you could use the formula 208 – (0.7 x age).
Once you have an estimated HRmax, you can calculate your heart rate range for each zone by multiplying your HRmax by the corresponding percentages.
Importance of zone training
Training in different heart rate zones offers specific benefits:
- Zones 1 & 2: Crucial for building your aerobic base, improving endurance, promoting fat metabolism, and aiding in recovery.
- Zone 3: Focuses on improving your lactate threshold, which enables you to sustain a faster pace for longer.
- Zone 4: Helps increase speed endurance and utilization of carbohydrates for energy.
- Zone 5: Develops top-end speed and power, improving anaerobic endurance.
Besides the transmission, a car can serve as a comprehensive
analogy for understanding running performance by comparing
different components to aspects of a runner's training and physical condition.
Engine (Physiology and strength)
- The size and power of the engine: This is the runner's aerobic capacity, muscular strength, and overall physiological fitness. A larger, more powerful engine, developed through consistent training, allows for greater speed and endurance
- A "well-tuned" engine: Represents an efficient and healthy runner. Just as a car requires a tune-up for optimal performance, a runner needs to pay attention to their health through proper nutrition, sleep, and recovery.
Fuel and fuel gauge (Nutrition and glycogen stores)
- Gasoline: This represents the runner's fuel—primarily carbohydrates stored as glycogen in the muscles and liver. A car's performance relies on having enough gas, just as a runner's performance depends on having sufficient energy stores.
- Fuel gauge: This is the runner's perception of their energy levels. "Hitting the wall" during a marathon is the equivalent of running out of gas and having the engine sputter to a stop.
Tires (Running shoes)
- Tire quality and wear: This is analogous to a runner's shoes. The right shoes, appropriate for the type of terrain and running style, provide traction, stability, and cushioning. Worn-out shoes are like bald tires; they increase the risk of injury, just as worn tires increase the risk of an accident.
- Seasonal tires: Just as a car might need different tires for varying weather conditions, a runner might wear different shoes for road running versus trail running.
Chassis and suspension (Form and injury prevention)
- Chassis (Frame): The runner's skeletal structure and core strength. A strong chassis provides stability and prevents a car from wobbling at high speeds. For a runner, a strong core maintains good running form and helps prevent injury.
- Suspension: Represents a runner's soft tissue and biomechanics. A car's suspension absorbs bumps in the road, providing a smooth ride. Good running form, mobility, and healthy muscles act as the "suspension," absorbing impact and preventing injuries.
Aerodynamics (Running economy)
- Vehicle drag: The air resistance that a car must overcome is similar to a runner's running economy—the efficiency with which they use oxygen to move forward.
- Improving aerodynamics: Just as a car can be made more aerodynamic to improve fuel efficiency and speed, a runner can improve their running economy through form drills and plyometrics.
Dashboard (Data and metrics)
- Dashboard gauges: These represent the data that runners collect from a GPS watch or heart rate monitor.
- Speedometer: Your current pace.
- Tachometer (RPM): Your stride rate (cadence).
- Temperature gauge: Your body temperature or core temperature.
- Warning lights: Pain or fatigue signals, indicating that something is wrong and needs attention.
Maintenance schedule (Training plan)
- Service appointments and oil changes: Represents a runner's training plan, including easy runs, speedwork, and recovery. Skipping maintenance leads to bigger, more expensive problems down the road. Skipping easy runs or rest days can lead to overtraining and injury.
- High-mileage cars: Experienced runners with years of high-volume training need to pay careful attention to their maintenance. Just as an older car requires more frequent checkups, an experienced runner needs to focus on recovery, injury prevention, and listening to their body.
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