Middle distance runner, Isaiah Harris, speed tips

Sprinters are sometimes flashier while marathon runners are known to be bolder, but when it comes to describing middle-distance runners, a calm, confident combination of flash and courage is what it takes to excel.

The 400 and 800 meters are sometimes forgotten components of running conditioning in people's programs, but could be very beneficial in many ways. While marathon training requires a lot of endurance and sprinting requires a lot of anaerobic power, running these middle distances requires a combination of both Strength and endurance.

Isaiah Harris, a member of Team USA in the men's 800-meter dash after finishing fourth at last year's Olympic Trials. In March, Harris finished seventh at the World Indoor Championships, missing a medal by half a second.

A middle distance not only has to run at a sprint-like pace, you also have to maintain it for several laps, which requires the highest level of fitness.

“I might be biased, but some of the things middle-distance runners have to do are fun,” Harris says. "For me, longer runs get a little boring and monotonous, so you have to change it up. I love getting out on the track and going a little faster."

Now a running member of the Brooks beasts Isaiah Harris explains that middle-distance running is a running-related activity that anyone at any level can incorporate into their own fitness program for an extra layer of strength and conditioning.

A combination of fast sprints and long distances

I would say that middle distance runners are somewhere between sprinters and marathon runners and we are all different types. Some are more equipped for distance and others for speed, so some days you'll need to train as a sprinter and others as a distance runner. The 800 is one of those fun events where there are multiple ways to train.

I'm right in the middle because I have the speed - I ran the 4x400 in college at Penn State - and I also broke the four-minute mile mark last year, which I'm pretty proud of. So I have some strength and aerobic fitness for my game.

Isaiah Harris' middle distance running training for beginners

One workout I used to do on the track was 10 300 meter runs, which is hard but can always be modified for anyone. It's also a way to stay in shape because Your heart rate will increase There, you drive faster there, but it's fun.

The good thing about middle distance running is that you can rest a little longer between intervals. We took about 90 seconds to two minutes of rest between sprints. And if you do 10, break it up into two separate sets of five, rest for about five to eight minutes in between, and then get back to doing the rest.

You could even do 200 meter repeats in the same style. Maybe once or twice a week, and supplement it with longer runs on those days.

Expect it to hurt

One misconception about the 400 or 800 meters is that people expect us as professional runners to be able to do these things and not get tired. It's not the case - running is still running, every time. I like to think that you can deal with the pain better when you're fitter and used to running.

For example, a recent temp run was three miles long, my coach only wanted us to average 5:20 or faster. We finished the six-minute break and then took a 228-second break so we could get our heart rate higher than during the tempo run, but not push it too hard.

I hurt on my last tempo run. But here too it just becomes a mental game. And it's 50-50 physically and mentally, so you have to be mentally strong. If you increase distance like you see with marathon runners, I would even argue that at that level it could be 60% mental and 40% physical. Again, the more you run, the easier it will feel for you. You'll get fitter, but it will never feel pain-free.

As a middle distance runner against the wall

The last quarter of an 800 meter run is the crucial point in the race. Then everyone is there, so at 600 meters you have to find enough strength and mental strength to find another gear and make it to the finish line. You could ask any 800 meter runner and they'll say 600 meters is where it starts to hurt. Sometimes you just close your eyes and focus on whatever you can to get you there.

You definitely have to keep your pace for the first 400 to 600 meters, but it's not like you're just chilling and feeling good - you still have to put in the effort to get to that point. In practice, there is where you touch that line of hitting the wall. You shouldn't do it too often because it can cause injury. But there are definitely days where we go to the well and that just simulates the racing effort, although sometimes it's difficult in training. There's nothing like just going out and racing, and I think a lot of people race to get in shape.

Isaiah Harris adds weight for more speed

We train twice a week, on the same days we hit the track. So on Tuesdays and Fridays it is always immediately after we have finished a training session. So in middle distance running, we're never really trying to max out or, you know, put on heavy weight - there's a real emphasis on speed in everything we do. Speed ​​and form really, the two most important things I would say or why we use the weight room is one Increase those fast-twitch muscle fibers and then simply strengthen the muscles that help you stay healthy.

Recovery Routine by Isaiah Harris

If you don't recover well, you won't be able to hit hard the next day and you want to have a good day. I like frequent massages. We have a team athletic trainer who is at every single practice before and after practice, if you need anything she is there. So if I'm really sore, I like to have her do some soft tissue work, do some range of motion with her and do some stretching, a little bit of cupping. And then I use it all day long NormaTec boots, they are crucial. I even like Epsom salt baths, foam rolling, and using the massage gun.

But every day is not the same. If I'm feeling particularly sore and could spend a little more time, I'd say I'll probably do at least 30 minutes of roller stretching right after a workout. And then usually at some point at night when I take an Epsom salt bath, that's 20 to 30 minutes, and then probably a half hour roll after that too.

Tips from Isaiah Harris for finding the right shoes

Every athlete is different, and Everyone needs a different shoe. I'm pretty simple - I like the neutral shoes, so Brooks Ghosts and Glycerine are my two favorite training shoes. I'm leaning toward glycerin because they're a little more comfortable and have more cushioning, which I need because I'm a bigger runner - I weigh 180 pounds. So these longer runs can take a toll on my body and I really like having that extra cushion, it kind of helps my feet and my legs feel good.

I know a lot more people are paying attention to heel drops and things like that. But to be honest, I go by feel. I don't think I have a picky foot, if that's even a term.