By Dr. Aaron Case BSc, DC (October 2009)
My last eNewsletter was about my interview with Gwen McFarlan who holds the World and Canadian marathon record for women age 75-79. Gwen earned this title when she finished the BMO Vancouver Marathon on May 3rd, 2009 in 3:57:30.
If you missed this issue, click here to catch up on our conversation.
This October eNewsletter is a summary of what Gwen’s world record training program taught me about finding your own running “rules”.
How to Break a few Running Rules and still be a World Record Holder
Successful runners, including world record holders like Gwen, often follow a number of the running “rules” but at the same time, they also modify (break) a few. The key to success seems to be knowing when you need to follow the rules and when you can break them.
| Generally accepted running rule | Gwen’s philosophy and training | What Gwen taught me (re-enforced through research) |
| Good, fast and/or efficient runners started running as kids i.e. 10 miles to school and back and uphill both ways. | Modify the rule: Gwen took up running in her 60s. | Regardless of age, NOW is the best time to start doing any kind of exercise. |
| Always stretch before and especially after your run. | Modify the rule: Just run! And maybe stretch after, if you remember. | Research supports that regular static stretching may not benefit everyone for injury prevention or performance. Dynamic stretching may be a better option for many runners i.e. drills/speed work. |
| Running success is based on rigorous analysis and monitoring of scientific criteria and data. | Modify the rule: Gwen has a focus on each run (intervals, long, easy, etc.), but runs and races mostly on how she feels. | Understand the basic concepts of training first then learn to run by feel. “Feel” is a summary of all of the scientific variables combined on any given run. |
| Running with osteoporosis may lead to a fracture from the impact of running or falling. | Modify the rule: Run unless a running health professional specifically tells you not to run. | Perhaps get a second opinion to a non-emergency diagnosis that puts limits on your running. |
| Must do hill repeats. | Modify the rule: Gwen incorporates hills into her long and easy runs. | Find creative ways to incorporate hills if you dislike hill repeats as much as Gwen and I do. |
| Don’t change what is working. | Modify the rule: Gwen looks to change and improve, even after a world record. | Your body needs new stimulus variations to prevent de-conditioning and avoid plateaus. |
| Run in a group for ultimate success. | Follow the rule: Gwen runs with people for motivation. | Try to run with people as much as possible for longevity, passion and success in running. |
| Treat an injury early and modify training right away. | Follow the rule: Modify training and/or seek treatment from a professional if pain persists. | Listen to your body’s warning signs and seek professional help if pain or discomfort persists despite modifications. |
| Runners who succeed eventually get injured. | Follow the rule: Gwen has occasional injuries/setbacks. | Use setbacks/injuries to reflect on the cause and future prevention, where possible. |
| Anticipate problems to minimize time off. | Follow the rule: Gwen gets health care tune-ups to prevent injury. | If possible, get tune-ups such as massage, (foam) roller, and/or Active Release Techniques® to prevent injury and improve performance. |
| Eat an anti-inflammatory diet - preferred to regular use of non-steroidal anti-inflammatory drugs (NSAIDs). | Follow the rule: Gwen eats lots of omega-3 fats (like walnuts and fish (cod)), baked not fried foods (fried foods are inflammatory) – she also avoids NSAIDS, except for the day after a marathon. | Eat omega-3 fats like flax seeds, walnuts and fish and other essential fatty acids (EFAs). |
