TUNEYOURRUNNINGABILITY

TUNE YOUR RUNNING ABILITY

with Jesus & Manne

Text: Manne Forssberg, John Kingstedt & Anna Kernell / Photo: Ryno Quantz

Manne John Jesus

John ‘Jesus’ Kingstedt and Manne Forsberg met at the beginning of spring 2019. Manne, who had recently discovered a passion for running and wanted to talk about it all the time, contacted elite runner John to do just that. They quickly became friends and thought it would be fun to do something more with all that talking. So, they started a podcast. It’s for everyone interested in running – professionals, hobbyist runners and the uninitiated who just want to get started. It’s called Spring Snyggt and there are over a hundred episodes to dig into, all the perfect length for long-distance runs.

We asked John and Manne to put together three different training programs so there’s something for everyone – whether you’re starting from scratch, aiming to beat your personal best or want to exchange asphalt for off-road trails.

Join in and hang on!

RUNNINGGLOSSARY

’ = Minutes s = Seconds Distance pace = A pace that should be controlled and not too strenuous. Can vary between 40 and 80 s/a minute slower than your 10-k speed. Slow distance = 60-90 s slower than your 10-k speed. If you run 10 kilometres in 50 minutes, the slow distance is about 6 min/k. Float sprints = Fast runs at your 5-k speed. Focus on running fast and relaxed. Warm up = Slower running to soften joints and muscles. Half-marathon-speed = Should be about 10-s slower per kilometre than your 10-k speed. Jogging rest = Really slow jogging between sprints, where you still move forward in a running motion. Dynamic stretch = Active stretching exercises where you rock to bring about mobility in the muscles. Not static. Progressive = A run that gets faster during the workout. Often continuous running. Upper threshold = The speed you can maintain for an hour. Generally your upper threshold is 85-92% of your max pulse no matter what level you are. Lower threshold = The speed you keep where lactic acid starts to develop. If you're a beginner, your lower threshold can be 65% of your max pulse, while an elite runner can have 85%.

Get started

If you want to start running but have no experience, it’s important to start off slow, as the body's tendons and ligaments have to get used to the strain running puts on the body. A common mistake that many people make is to head out and run until they can’t go any further. Do this and you probably won’t be able to sustain it for long nor get very far, which can be disappointing. Going from 0-60 is extremely hard on the body.

For beginners, the most important thing is to get used to moving for a longer period of time and strengthen the feet and lower leg muscles. The rewarding thing about this is that the body recovers from what little running you do much faster and improves its ability to take in oxygen.

A good rule of thumb is to run for at least twenty minutes. In the beginning, it can be good to mix jogging with regular walking. As jogging becomes easier, you can extend the time you jog and shorten the time you walk. Eventually, you can completely phase out the walking and jog continuously. Don’t forget to do the exercises recommended below; being injured early in one’s running career is often the reason people don’t get really into the sport. MONDAY 50’ aerobic exercise:

walk 10’, jog 2’ walk 8’, jog 2’ walk 6’, jog 2’ walk 4’, jog 2’ walk 2’, jog 2’ walk 1’, jog 2’ walk 2’, jog 2’ walk 3’.

There should be a difference in pace between jogging and walking, but the most important thing is to keep moving.

TUESDAY Rest

WEDNESDAY Leg strength:

3 x 10 squats without weights, going as deep as you can. 4 x standing on one leg until you lose balance. 3 x 20 toe lifts.

THURSDAY Saturday 50’ aerobic exercise

See Monday.

FRIDAY Rest

SATURDAY Saturday 50' aerobic exercise

See Monday.

SUNDAY Leg strength

See Wednesday.

WHEN YOU CAN JOG FOR 40 MINUTES Start working in some faster running. Stick to your normal jogging pace but add 8 x 30-second sprints where you really go for it. Jog until you’ve recovered fully.

Speed up

A classic mistake that many people make while training to break personal bests, both on the road and track, is running too fast – short, fast intervals with long rests. Contrary to popular belief, it’s strength rather than pace that sets the limits. It’s more important to be able to run relatively fast for longer, than very fast for short distances. Consequently, for most people, the focus should be on running at your threshold (heartrate) pace – the pace at which the body is still able to break down lactic acid.

To maintain and develop pace, it’s often enough to just add slightly faster ‘float sprints’, preferably in connection with a longer-distance run. The example week to the right can be used as a basis for most of the year. Before races, increase your speed slightly and extend the rests. A good program should be designed so it lays the foundation for you to be able to increase the intensity relatively quickly, without it wearing you out. The key is doing 90% over a long period of time rather than 100% over a short period of time. MONDAY 60’ slow distance 4–5 x 20-second float sprints (40-second rest between the sprints).

TUESDAY 15’ warm up Dynamic stretch 3 x 10’ threshold (AT) with 90-second jogging rest 10’ cool down.

WEDNESDAY Rest or slow distance 40–50'

THURSDAY 50’ distance 4–5 x 20-second float sprints (40-s rest between sprints).

FRIDAY Rest

SATURDAY 15’ warm-up Dynamic stretch 3–4 x (3, 2, 1’) – progressively faster with each interval, aiming for somewhat slower than 10 k-speed, 10 k-speed and 5 k-speed for each interval. 10’ cool down.

SUNDAY 75’ slow distance.

Sunday is traditionally the day for long-distance runs, here you can aim to increase the distance as you go.

BEFORE A RACE Use the program above as a basis. Ten days before the race, you can add this as an extra workout:

15’ warm-up Dynamic stretch 10–12 x 400 metres at your 5k-speed (45-second standing rest) 10’ cool down.

Hit the trails

Running on forest trails is fun! But it also lays a good foundation for running on the road and track. The varied terrain and softer surface help to strengthen the feet and lower legs and it’s a good complement to the monotonous strain that asphalt running puts on the body. Choose a pair of shoes with a lower drop (height difference between heel and forefoot) that provides better contact with the surface.

When running on trails, you constantly have to read the terrain, so at first, it’s important to forget about your pace. Instead, work on quick feet, shortening your step and looking up as much as possible. When you run off-road, as well as on other surfaces, it’s important to ‘let go’ when given the opportunity. Don’t try to slow down your steps too much downhill, let your feet fall directly under you instead of in front.

Most longer-distance runs should be done on trails. To get used to the hilly environment of trail running races, you should also focus on hill training. Here you can alternate between hill sprints in the forest, running on moss and regular hill sprints on asphalt. MONDAY 60’ slow distance 6–8 x 60 m hill sprints.

Look up, shorten your step, propel yourself with your arms and walk downhill.

TUESDAY 15’ warm-up Dynamic stretch 8 x 3’ threshold on trails – make sure to push uphill and let go downhill. 10’ cool down (45-second jogging rest)

WEDNESDAY Rest

THURSDAY 60’ trail running at distance pace. Finish with 6–8 x 60-m hill sprints, preferably in the forest.

FRIDAY Rest

SATURDAY Long-distance trail. Aim to run for at least 90’.

SUNDAY 60’ slow distance Dynamic stretch

ONCE YOU FEEL CONFIDENT ON THE TRAIL Try incorporating shorter sprints into Saturday's longdistance run.

15–20 x 60 s, fast with 30-s jogging rest. Your heart rate should go up nicely.

Questions for the coaches

WHAT’S A PROPER LANDING AND HOW DO YOU DO IT?

– The right landing is highly personal and might not always look graceful. Running in a contrived and unnatural manner often leads to injuries, says Manne. John continues: – On the other hand, it can be good to practise your technique when you’re tired and work on not ‘collapsing’ through your stride. You can do this by running a few strides (where you run quite fast for about 100-150 metres) after the distance runs. Keep your head high, maintain a good tempo and run with big arm swings. Try to keep a nice and light foot strike. Remember that as much energy as possible should go into moving forward and not up and down.

HOW DO YOU AVOID INJURIES?

– Vary your surfaces and terrain and gradually increase the frequency of your runs, Manne explains. Listen to your body, stick to your plan and don’t push yourself just because you feel fit in the moment. Let easy days be easy, hard days hard. It doesn’t make you a better runner if all your workouts are tough; it just increases the strain on the body.

John reminds us of the importance of looking after your body: – Do some toe lifts a few times a week, focus on mobility at the hip and pelvis and treat yourself to a visit to the chiropractor or a massage every now and then. The body adapts to what it’s doing, so if you run regularly, the body will learn that type of movement and get better at it. With that said, focus on torso and hip strength as you start to run more. This way, you’ll be able to run more in the future.

WHEN DOES RUNNING MAKE YOU HAPPIEST?

John: – When I’m in really good shape and deliver a good performance. As with everything else, it's fun when things go well. At the same time, I appreciate those periods where it doesn’t flow so well, and I feel that I’m constantly getting better. But there are few things in life that are as satisfying as a good race or breaking a personal record. That’s what drives me.

Manne: – Perhaps, most of all, when it surprises me. When the weather’s gloomy and I’m feeling low and not at all up for a run, but my legs feel surprisingly good, and I get that real ‘runner’s high’. Or when I can somehow take it up to the next level and I’m able to do things that I didn’t think were possible. Or when it's April, the forest comes to life after winter, and I jog for hours on beautiful trails and soak in that changing-season vibe.

Three fast ones …

BEST SONG TO RUN TO?

John: I love running to Southern Cross by Crosby, Stills & Nash. Manne: Gut Feeling by Devo is the best to run threshold to.

FAVOURITE PODCAST EPISODE?

– Our favourite interview is with Keira D’Amato from episode 114. We also really like our episode with Nils van der Poel (99).

DREAM GOAL?

John: – When I was 19, I said I wouldn’t rest until I could run 5000 metres under 14 minutes. Today I’m 29 years old and 13 seconds away. So, achieving this goal would be huge for me! Manne: – I’d love to get a sub-35-minute 10 kilometres. That’s probably my life goal.