Congratulations to Luci Smith!

Luci Smith

USATF Masters Regional Champion

Sun, Jan 22, 2017 - Winston-Salem, NC

First Place In:

  • 400m
  • 800m
  • 1 mile

Coaching Certification Opportunity

USATF Level 1

January 6-8, 2017 - Columbia, SC




Quality matters more than quantity!*

Train Smarter, not Harder.

The Problem

Training involves work.  Training involves putting a load (stress) on the human body at a level it is unaccustomed to, for some duration (period of time).  The body adapts to the training.  This adaptation is referred as the training effect.  Training effect refers to specific changes in the muscular, nervous, cardiovascular, and hormonal systems that lead to improved functional capacity and strength, resulting in increased performance.  But, the body can’t just be continuously stressed.  Rest and recovery are required.  In fact, it is during these rest and recovery periods where adaptation actually takes place.

Most runners don’t achieve their potential, often times not even close to it, because they do not train properly:

  • Many run at the same intensity
  • Many run at the wrong intensity
  • Many run too hard too often
  • Many run to fast too soon
  • Many run too often (do not rest/recover enough)

The Cause

Running at the same intensity (pace) all of the time inhibits, or even precludes, a training effect.  For adaptation to occur, the load (stress) on the body needs to be a level at which the body is unaccustomed.  Often, this constant intensity many run at is neither hard enough to create a training effect or easy enough to facilitate proper recovery (promote adaptation).

Runners often run at the wrong intensity, run too hard too soon, run too fast too soon, or run too often.  This frequently is because those runners are utilizing a plan not specifically designed for them.  It may be because an individual takes a plan from elsewhere (from on-line, from a book, or from someone else) and then utilizes that plan with a few small tweaks (and yes, sometimes with no changes at all).  Another cause is the group plan, where runners run the same plan but with “customizations” for pace or distance.  Either way, the plan is NOT specifically designed for a specific runner.  Unfortunately, this often leads to injured runners.

Of course, what good is training if there is no goal?  Training with no goals or with arbitrary goals can also cause runners to run too hard or too often simply because they have no direction or focus.

The Solution

To clearly establish goals, and to assign the correct type of workouts and precisely and correctly target the pace of workouts to achieve those goals.  This approach, with proper rest and recovery, can maximize the training effect while minimizing the risk of injury.

Our Approach

At Running Is Good, we:

  • Design individualized training programs to help YOU reach YOUR goals.
  • Work with YOU. YOU are the focus.
  • Determine training paces utilizing proven testing techniques.
  • Monitor YOUR performance and adjust YOUR workouts accordingly to maximize YOUR training's effectiveness.
  • Prescribe the types, intensity, and volume of work that will optimize YOUR talent.

Not every runner is an elite athlete, and not every runner can be an elite athlete, but every runner deserves to be treated as elite.


* You still have to "put in the miles". But to get faster, you don't simply run more, you run smarter with targeted training.

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