Can a marathon runner from Kansas City train like a Kenyan?
Here are some tips for that cultural transition:
- Do extra slow warm ups
- Do extra slow cool downs
- Do extra slow recovery runs
Diet and Rest
- Eat local fresh food
- Sleep 10 hours per night
- Nap 1-2 hours per day
- Spend lots of time off-feet
Live Simply with No Distraction
- No TV, internet, cell phones or technology
- Read or go for walks
- De-clutter your mind
Train in Tough Conditions
- Run on soft ground for strength, flexibility and efficiency
- Overdress in extra layers of under clothes, also wear baggy clothes and heavier shoes
- Believe you can win and a break world record
- Don’t limit yourself; dream big
- Don’t complain about life or a workout
- Listen to your body, back off if you are tired or something hurts
- Otherwise work hard, increase intensity or duration to point of exhaustion
- Practice block training: build up for 3-4 months, then completely rest for 2-6 weeks before starting next block
- Train in groups – ‘iron sharpens iron’
- Do lots of lower leg drills and stretching with little to no upper body, do some basic core work
- Add uphill running drill with resistance band 1-2 times a week.
- Take Sunday off for studying the Bible, going to church and completely rest
- Run up hills and stride back down
- Do tempo runs: conservative start, pick up pace to finish at fast pace
- Do ‘Fartlek runs’ (Swedish for ‘speed play’) http://runners-resource.com/training/fartlek/
- Do interval workouts, adding repeats
- Do periodic long runs at a progressive marathon pace
- Do two runs per day with a recovery run
Kenyan’s Stance on Shoes
- They go barefoot by necessity, not by choice.
- Those in Kenya will wear ANY pair of shoes without complaining, preferring shoes to going barefoot.
- Those who have run outside Kenya prefer a simple, lightweight trainer given their well-developed feet.
For more details, read: http://www.runnersedgekc.com/pdf/how_to_train_like_the_kenyans.pdf