Have you ever been curious about what it’s like to be an elite runner? I personally have never wanted to run for a living but I know many runners who are at least curious about that type of lifestyle. This book claims that elite runners aren’t as different from us mortal runners as we might think.
Matt Fitzgerald has written over 20 books and has been a contributor to many publications like Runner’s World and Outside. He is a runner and while in his late 40’s he had the opportunity to run with the NAZ elite Hoka team in Flagstaff, Arizona for three months. Another of Fitzgerald’s books, Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age (which I have not read) is apparently partly about his experience in Arizona and trying to achieve a lofty goal time at the Chicago Marathon. In this book, Run Like a Pro, Fitzgerald also discusses some of the things he learned from that experience in Flagstaff.
Ben Rosario, the co-author, is the head coach of the Northern Arizona (NAZ) Elite team, which he and his wife Jen founded in 2014. The NAZ elite Hoka team is considered one of the best distance running teams in the United States. Rosario’s contributions to the book includes Coach’s Tips at the end of each chapter.
The book is broken down into 14 chapters but the last five chapters are training plans, starting with beginner’s, intermediate, and more advanced levels each for the 5k, 10k, half marathon, marathon, and ultramarathon distances. Several of the chapters include topics you would expect like nutrition, recovery, and managing mileage but there are also chapters on mindset (Think Like a Pro) and how to learn to pace yourself (Pace Like a Pro). I believe mindset is a huge divider between “middle of the pack” runners and “faster” runners. If you think you aren’t capable of running fast, you likely won’t be. Of course you have to put in the work but if you don’t think you can ever get faster, chances are you won’t.
Some points from the book that I thought I’d highlight here includes one that shouldn’t be surprising but really drives home the difference between faster runners and slower runners. In a 2017 study in Open Access Journal of Sports Medicine with 97 marathon runners, they found the faster runners trained much more than the slower runners, and there were incremental increases with a link between training runs and marathon times. In other words, if you run 30 miles a week on average and run a marathon, you’re probably going to be considerably slower than someone who trains 60 miles a week for a marathon, and someone who trains 60 miles a week will likely be slower than someone who trains 80 miles a week. Of course there is a limit and everyone needs to find that sweet spot of enough miles to be challenging but not too many to break down the body.
Another point Fitzgerald emphasizes is we should be measuring our runs by time, not distance. Like he says, on marathon day, someone running 10-minute miles will take longer to finish than someone running 7-minute miles so you need to prepare by spending that time on your feet. He also says to consider your event focus, but not too much. If you’re training for a 5k, your first thought might be that you don’t have to run that long of long runs since a 5k is only 3.1 miles. However, he says elite runners stay in shape for running anything from a 5k all the way up to a marathon, with the mindset that if you’re fit enough to run a marathon, you should be fit enough to run a 5k as well.
One of the most important points in the book and one that I really need to get better at is the 80/20 intensity balance. This means you should run 80% of your training runs at a slow enough pace that you can carry on a conversation and the remaining 20% of your runs should be at a high intensity. He says too many runners fall into the moderate intensity rut, where you don’t slow down for the majority of your runs so that when it’s time to focus on speed work, you don’t have enough left in the tank to run them as fast as you would if you would have slowed down on the other runs. It’s emphasized to sit down and calculate the paces you should be running for each run to make sure you’re meeting the 80/20 balance.
As you might expect, there are pages and pages of what I’ll call body work exercises, like form drills, plyometrics, and strength training exercises. Form drills (like butt kicks) are important for good form, plyometrics (like box jumps) increase running economy, reduce ground contact time, improve running performance, and increase leg stiffness. Form drills are usually done during a warm-up but sometimes during a run and plyometrics should be done on their own a couple of times a week. Strength training moves are also included and should be done once a week to start, building up to twice a week. There are also corrective exercises in the book such as foam rolling, hip flexor stretches, balance exercises, ankle mobilization, and toe yoga.
The book is rounded out with subjects like rest, sleep, stress, and nutrition. One thing to note about rest is that it means sitting around and playing board games or something similar, not running errands for a couple of hours in a day or doing housework. As you’ve probably heard before, most elite runners sleep around 9-10 hours a night with a nap in the middle of the day. I’m not sure about you, but it’s just not feasible for me to just run, eat, nap, do exercises, cross-train, and sleep, with little to no stress or other obligations in my life, like the elite runners are supposed to do. But then again, that’s their job, not mine.
Bottom line, this book has some useful tips for us “ordinary” runners and reminders for stretches and exercises that would be good to do but is it really that simple that if you follow the advice in the book you’ll become as fast as an elite runner? For most of us, of course not. We’ve got jobs, families, housework, and a million other things, while running is just something we do on the side. Is it possible to get faster if you follow the 80/20 balance, incorporate some of the stretches and drills in your running, and do your best to eat healthy, get a good night’s sleep most of the time, and keep your stress level manageable? Absolutely.
Have you read this book? Have you ever wondered what it’s like to be an elite runner?
9 thoughts on “Book Review- Run Like a Pro (Even If You’re Slow). Elite Tools and Tips for Running at Every Level by Matt Fitzgerald and Ben Rosario”
I think there are basically 2 fields of thought on weekly mileage: you have to run more to get faster & run the least amount of miles you can & still train properly for the distance. The truth probably lies somewhere in between!
Of course I’m never going to train as if running is my job, but elites also have plenty of outside stress too. Public appearances, working with or getting sponsors, the stress of actually having to do well to earn income — it’s a lot!
I do love reading these sorts of books & have read many of Matt’s. Running slow cones easily to me. 😉
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That is a great point- there are plenty of other stressors in an elite runner’s life. It’s not like they just sit around all the time when they’re not running and live a stress-free life. I also like Matt’s other books as well and would like to read his other more recent book I mentioned here.
Sounds like an interesting book! I’m definitely not good at following the 80/20 rule but I also don’t regularly do speed workouts either. Not sure how I feel about the time vs distance especially for something like the marathon. My marathon took me just under 4.5 hours and there’s no way I would’ve ran a training run that long. My multi marathon buddies attest the more runs you do over 3 hours the higher your risk of injury.
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I agree you reach a tipping point when training for a marathon and if you go beyond that you’ll just do more harm than good. I think that balance is different for everyone based on their experience and fitness level.
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I’ve read a few of MF’s books. This one sounds like there are some good tidbits of wisdom. I totally agree that mindset is more than half the battle. I coach runners who will argue with me that they’ll never be fast. That is a self-limiting belief. I am a lower mileage runner, topping out at 35 miles a week for marathon training. Could I be faster if I ran more? Probably yes, but I just am not willing to spend more time running and I think the chance of injury would also increase, so I am as fast as I care to be. Ha ha!
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I like that you said that you’re as fast as you care to be. There’s something to be said about being happy about where you are at the moment. We don’t always have to strive to get faster, go longer, etc. and there’s nothing wrong with that.
I have not read this. Sounds interesting. I as Marcia said run very low weekly mileage. But I stay healthy that way. And I’d like to be faster but I don’t have to be
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I thought it was an interesting book. Running low mileage to stay healthy is a great way to live and it seems to be working great for you! I’d like to be a little faster but the tradeoffs aren’t worth getting that much faster to me.
I like the idea of being trained for any mileage. Recently I ran a half marathon where I did not have to change to train for a few weeks prior. Although my body was still prepared. I’ll have to pick up this book
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