In this new series, Rhapsody Fitness will interview experts and explore topics across endurance with a focus on how to build up and break away from the pack when it comes to your conditioning.
Running Coach Ray Hauck (Left).
Over the past few months, we’ve all had to be a bit creative with getting the work in and staying fit. Without easy access to the usual conditioning suspects, such as rowers, ski ergs, and, everyone’s favorite, the Assault bike, you may have (reluctantly) dusted off your running shoes and logged a mile or two.
You’re not alone. For many of our Rhapsody athletes, one mile turned into three and so on with either a new or rediscovered love for running. Because you aren’t ones to do things halfway, we noticed an uptick in interest around improving your running and even signing up for a race.
To start you on the right foot, we brought in running expert, Ray Hauck.
BACKGROUND
Hard to imagine in the time of weekly 5Ks and global race series, but when Ray graduated from high school/college track star to long-distance runner in the late 70’s, foot races were hard to find. After travelling the Eastern Seaboard looking for one, he accidentally ran a marathon.
By literally running his own race, Ray realized his passion for the sport and coaching. Today, he quietly serves as the go-to guru for rising track stars, competitive long distance runners and even aspiring Olympians across the country.
RUN YOUR RACE
Team Rhapsody heard a handful of you say you were interested in running a race during our quarterly check-ins – for some, this may even be your first official race.
Having ran 26 marathons to date, Ray has come to the conclusion that unless you’re going to make a career of running or just need to check something off your bucket list, half-marathons are the way to go.
“It’s not over before I am; I’m not over before it is,” says Ray.
In his opinion, anybody can run a half-marathon, especially if you already have an athletic background, so, if you’re trying to land on which race is right for you, 13.1 may be the sweet spot.
Rhapsody Fitness in Charleston, SC.
START HERE
Lace up, party people! Start with a 12-minute run to establish a baseline. Once you have this data point, Ray recommends working backwards in determining your goals.
“Don’t go into races with expectations, go in with aspirations,” says Ray. He adds that setting expectations for a race will only create unnecessary pressure and frustrations if factors pop up beyond your control. Instead, he advises focusing on aspirations for distance or time and working towards those in your training.
TRUST THE DATA
With a truly mind-blowing spreadsheet filled with formulas and all the colors at Excel’s disposal, Ray uses quantifiable data to set benchmarks and continuously adapts and adjusts for each individual he coaches. Sound familiar?
Best believe that certain conditions will affect your running – no matter how much your sheer will says otherwise.
The most common conditions to track that will help or hinder your running performance include:
– Heat + Dew Point
– Radiant Heat
– Wind
– Terrain
– Slope
– Step Length
PREPARE + PLAN
Ray believes that the least part of training is running. The most work goes into preparing for and making space for your runs.
He recommends buffering your time by at least 15-20 minutes before and after a run. Often he sees people rush into or rush off of training, which only creates stress and strain.
“Give yourself a few minutes before a run to get in the right headspace and get warm,” says Ray. “After you’re done, slow down and cool off for a minute. Buffering is a big part of preparation and recovery. It makes your runs a heck of a lot more enjoyable.”
And don’t forget your towel! Even ahead of running shoes and socks, Ray is a stickler for having a towel or change of clothes in your gym bag to get your body dry as quickly as possible after a run.
Rhapsody Fitness in Charleston, SC.
WATCH YOUR STEP
Just like the first time you picked up a barbell or attempted Fran, it’s a common misstep to underestimate the unknown.
When it comes to avoiding missteps, Ray leads with recovery – make it your top priority. He adds that there is no such thing as a minor injury, to get enough sleep, and that you can, in fact, do too much too soon.
Pace yourself, young Padawan.
GET YOUR MIND RIGHT
As a Rhapsody member, running is a consistent part of our programming, but we mainly focus on shorter sprints and spurts ranging from 200 – 800 meters.
When turning your focus to distance running, it is of the utmost importance to recognize and acknowledge that you’re stepping into another arena. Go into the experience with humility and a hunger to learn and evolve as an athlete.
“Don’t let your brain set your boundaries,” says Ray.
When it comes to mindset, Ray isn’t too concerned about us transitioning our tenacity to running.
“What is unique about you guys (Rhapsody members) is that you push yourself unlike any other,” says Ray. “You’re not afraid of a challenge.”
GO RUN
At the end of the day, stepping up your running regimen from meters to miles will pay off in spades when it comes to increasing your stamina and enhancing your conditioning.
Be patient with the process. Persistent in your pursuit. And, above all else…
“Just shut up and run.”
Interested in learning more about running with Ray? Reach out to Team Rhapsody today.
