Get in the Game with a Football-inspired Training Run
RUNGRL Staff
Fall, foliage, football and…fartleks? Get ready to take your long-distance running to the next level while embracing the spirit of the gridiron. We’re getting inspired by football season for our next long run.
Whether you're training for a race or simply looking to spice up your routine, this fun approach to a long run will show you how to break up the run into four "quarters," and adjust your pace with different goals. Just like a football coach, you'll strategize, build momentum, and aim for the "W" with each passing quarter. Let's lace up and hit the ground running!
Pre-Game Planning
Before setting out on your run, you’ll need a game plan. Divide up your long run into quarters, with a different play planned for each section of the run. If your long run is planned for 8 miles, for example, then each quarter will be 2 miles. This will help you focus on the play for that quarter, zoom in on in-game improvements and approach each new section as a new challenge.
You might even picture Coach Prime in your ear with a tough pre-game speech to get you amped for the run.
Set the timer on your watch and watch the “game clock” to keep yourself on track as part of the fun. And of course, just like in a football game, you’ll want to be sure to warm up before going straight into the run.
First Quarter: Setting the Pace of the Game
Just as a football team starts a game with a strong game plan, begin your run by setting a comfortable and sustainable pace. Think of this as your opening drive down the field, where you aim to gain field position and set the tone for the rest of the game. Your goal for the first quarter is to find your rhythm, warm up your muscles, and establish a pace that you can maintain throughout the run.
Second Quarter: Building Momentum
In football, the second quarter is often when teams start building momentum and making strategic plays. During your run's second quarter, it's time to pick up the pace slightly. This is like the crucial drive before halftime when a team aims to score before the break, gaining confidence and momentum. Transition from your comfortable pace to a moderately challenging one. This is where you push harder. Focus on your breathing and stride as you push through this quarter.
Third Quarter: Going Hard
Now, it's time to hit your stride and go all out. Consider this quarter as the critical third-quarter push when a team aims to seize control of the game and gain a lead. In football, the third quarter can be make-or-break, and the same goes for your run. Push yourself to a challenging pace, close to your maximum effort. It's the time to dig deep and give it your all.
Fourth Quarter: Going for the "W"
Just like in football, the fourth quarter is where champions are made. In this final stretch of your run, give it everything you've got. Push your pace to its limit and finish strong. The fourth quarter is the ultimate test of endurance and willpower, where the team strives to secure the win in the final minutes of the game. Visualize the finish line as the end zone, and charge toward it with determination.
The Power of Team Support
One of the secrets to success in both football and running is the support of your team. In football, teammates motivate each other to push through adversity and give their best. Assemble your best team and invite friends to join you on your football-inspired training run. Running with friends not only makes the experience more exciting but also adds an element of friendly competition. The camaraderie and shared goals can be incredibly motivating, pushing you to go harder and perform at your best. Bonus points for coordinating “team colors” as well!
Post-Game Celebration
One thing we won’t forget to do is celebrate our wins—this includes completion of your long run. Whether it’s a special post-run dance or some actual confetti, it’s time to turnup and celebrate a great game.
After the run, focus on recovery like the pros: hydrate with water or a sports drink to replenish lost fluids, and stretch and use foam rollers to ease muscle tension. And don’t forget to replenish with some of your favorite, game day-inspired snacks! (Nachos anyone?)
Victory is just a run away, no cleats required.
