As I joined renowned Peloton instructor and ultra-marathoner, Tricia Ferguson, for a 20-minute run, I realized that her mindset is not the only factor that sets her apart from other runners. Ferguson’s advice on how to start running, improve your form, and train for speed is not only applicable to new runners but also to those looking to refine their skills and push their limits. In this article, we’ll explore Ferguson’s top tips for finding the right mindset for running.
Running with Intention#
“I wish that more people that start running were able to have that mindset,” Ferguson says. “Let go of the time. Just go for the feeling. Go for what your body feels like doing in the moment.”
This mindset is not just about giving up on precision and timing, but also about embracing the process and enjoying the journey. Ferguson recalls her own experience as a beginner runner, where she struggled with the idea of not being a “fast runner.” However, after completing a half-marathon, she realized that she was indeed a runner, and that experience changed her perspective on running forever.
Form Check-Ins#
During our run, Ferguson emphasizes the importance of form checks. She shares her go-to form checklist:
- Run tall (“There’s nothing for you on the floor,” she says.}
- Take up space
- Land under your hips
- Elbows in
- Don’t overstride (it uses more energy!)
She also provides two quick form tests:
- Shake out: To remove excess tension, check in with a shake out, forcing you to relax your hands, arms, and shoulders.
- Glute squeeze: To check that your lower body is moving efficiently, try squeezing your glute mid-run to make sure it’s activated.
Conversational Pace#
As we ran, Ferguson and I maintained a conversation, chatting about everything from getting recognized in public to how to get through a side cramp. She recommends finding your conversational pace by running with someone you know or by calling a friend to chat. “And if no one was available, I’d sing,” she says.
Speed Training#
“Most runners do easy runs too fast and max pace too slow,” Ferguson says. She recommends having a designated “speed day” in your training plan, where you aim to reach your maximum effort and then recover. “You want to get to that max effort and then come back down,” she says.
She also emphasizes the importance of VO2 max, which is a measure of oxygen uptake and refers to the maximum volume of oxygen the body can absorb during exercise. “It’s a great way to track your progress and ensure you have the cardiovascular endurance to sustain you for your big day,” she says.
Hills and Strength Training#
“Hills happen in real life. Resistance happens in real life, so you need to plan for those,” Ferguson says. She recommends incorporating hill sprints and strength exercises into your training routine. “Runner’s math” is also essential, as most people don’t want to be sore on long runs.
“I would also say, and this is the hardest part and what a lot of runners don’t do, is they don’t plan and account for strength training,” she adds. Prioritize “running-specific” strength training, such as single-leg work and resistance band workouts.
Focusing on Feelings#
Ferguson emphasizes the importance of focusing on feelings rather than metrics. Instead of checking your heart rate or pace, focus on how you feel. “If the metrics are what helps you, and staying on a certain time or pace helps you? All for it,” she says.
She shares her own experience with using metrics to track her training, which was stressful and added pressure. Instead, she learned to identify the feeling associated with each metric, such as the beats per minute or energy level. “You’ll feel your heart rate picking up, or you’ll feel your breathing cadence change,” she says.
Embracing “Bad Runs”#
“There are going to be days when you just don’t have it,” Ferguson says. She recalls a marathon training day where she set out to run 16 miles but had to stop at 12.5. “I remember feeling so defeated,” she says. “But then she reminded me that ‘bad runs are necessary.’
“You need to have a bad run to be like, ‘OK, what do I have to fix?'” she says. Ferguson advises runners to embrace the “bad” training day as a way to figure out what needs to be adjusted. “Bad runs are necessary to set you back up for success… Give yourself some grace in that.”
Training Progressively#
“Do it progressively,” Ferguson says, her game-changing advice for new runners. She explains that she initially thought she needed to run consecutive miles, but her training actually involved combining walking and running, gradually increasing her run time and distance.
“To do it progressively is key to feeling good in your body, to allowing your body to adjust — all of that stuff was key for me,” she says.
In conclusion, Tricia Ferguson’s mindset and advice for running are not just limited to new runners but also applicable to those looking to refine their skills and push their limits.
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