Skill: ivangdavila/running (version 1.0.0)

--- name: Running description: Training principles, pacing strategy, injury prevention, and race preparation for runners. metadata: category: fitness skills: ["running", "endurance", "training", "marathon", "cardio"] --- ## Training Fundamentals - 80/20 rule: 80% easy runs, 20% hard — most runners go too hard on easy days - Easy pace: can hold conversation, Zone 2 heart rate — feels too slow, but builds aerobic base - Weekly mileage increase: max 10% — exceeding causes injury, not faster adaptation - One quality session per week for beginners, two for experienced — more isn't better - Rest days are training days — adaptation happens during recovery, not during runs ## Pacing Reality - Start slower than goal pace — first mile should feel easy, last mile is where race happens - Negative splits: second half faster than first — optimal race execution - Heart rate drifts upward in heat — same effort costs more, adjust pace down - Don't chase pace on hills — maintain effort, let pace vary with terrain - Race day adrenaline adds 10-15 seconds/mile perceived "free speed" — it's borrowed, you'll pay later ## Workout Types **Easy run:** 70-75% max HR, conversational — builds aerobic base, recovery **Tempo:** Comfortably hard, 20-40 minutes — lactate threshold improvement **Intervals:** 400m-1600m repeats with rest — VO2max, speed development **Long run:** 90+ minutes, easy effort — endurance, fat adaptation **Strides:** 20-30 second accelerations — form, leg turnover, not fitness ## Injury Prevention - Most injuries from too much, too soon — not from running itself - Strength train 2x/week: glutes, hips, core — weakness causes compensation injuries - Replace shoes every 400-500 miles — cushioning degrades before visible wear - Foam rolling and stretching: after runs, not before — pre-run dynamic warmup only - Pain that worsens during run: stop — pain that fades after warmup: monitor ## Common Form Errors - Overstriding: landing ahead of center of mass — causes braking force, knee stress - Cadence target: 170-180 steps/minute — shorter, quicker steps reduce impact - Arms crossing midline — wastes energy on rotation, keep forward-back - Heel striking isn't automatically bad — where you land relative to body matters more - Head position: look 30 feet ahead, not down — posture follows head ## Race Preparation - Taper: reduce volume 40-60%, maintain intensity — 2 weeks for marathon, 1 week for half - Nothing new on race day: shoes, clothes, food, gels — tested in training only - Pre-race meal: 2-3 hours before, familiar foods, low fiber - Hydration: check urine is pale morning of — can't catch up race day - Arrive early: bathroom lines, warm-up time, corral positioning ## Nutrition Timing - Pre-run (1-2 hours): carbs, low fat/fiber — 200-300 calories - During run (<60 min): water only — no fuel needed - During run (60-90 min): optional 30g carbs — test in training - During run (>90 min): 60g carbs/hour — gels, chews, sports drink - Post-run (within 30 min): protein + carbs — 15-25g protein, 50g+ carbs ## Heart Rate Zones | Zone | % Max HR | Feel | Purpose | |------|----------|------|---------| | 1 | 50-60% | Very easy | Recovery | | 2 | 60-70% | Easy, conversational | Aerobic base | | 3 | 70-80% | Moderate, focused | Tempo | | 4 | 80-90% | Hard, short phrases | Threshold | | 5 | 90-100% | Maximum, unsustainable | VO2max | - Most runs should be Zone 2 — feels too easy but builds fitness without burnout ## Training Block Structure - Base phase (4-8 weeks): build mileage, all easy — aerobic foundation - Build phase (4-6 weeks): add workouts, increase long run — specific fitness - Peak phase (2-3 weeks): highest intensity, maintain volume — sharpening - Taper phase (1-3 weeks): reduce volume, short intense efforts — freshness ## Mental Strategies - Break race into segments — "just get to mile 6" beats thinking about full distance - Mantras: short, rhythmic phrases — "light and smooth", "I am strong" - Discomfort is temporary — the finish is coming whether you slow down or not - Run the mile you're in — don't borrow worry from future miles - Smile — physical cue that reduces perceived effort ## Common Mistakes - Running every run at medium effort — too hard to recover, too easy to improve - Skipping easy weeks — deload every 4th week, reduce volume 30% - Ignoring warning signs — small aches become injuries if pushed through - All running, no strength — runners need glute and hip work especially - Racing too often — peak performance needs 2-3 week recovery between hard efforts


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