The Keys to Training and Racing
By Ralph Havens, PT, IMTC
Success in running isn’t complicated—but it does require discipline, patience, and consistency over time. Here are the fundamental keys:
1. Stay Healthy
- This is #1. Nothing else matters if you’re injured.
- When you stay healthy, you can train consistently.
- Consistency allows progression from season to season.
- Each season should build on the previous one, not restart from zero.
- The goal is long-term development—year after year.
2. Mileage Counts
- Aerobic development is the foundation.
- More mileage (done correctly) builds a stronger base.
- The key is gradual progression across seasons.
- Stack months and years—not just workouts.
3. Progression Matters
- Training builds step by step.
- Progress within a season… and from one season to the next.
- Let your body adapt before pushing forward.
- Think long-term, not quick wins.
4. Easy Paces (About 60% Effort)
- Most running should feel easy and controlled.
- Around 60% of max effort is where aerobic gains happen.
- Easy running allows you to recover, build endurance, and stay healthy.
- This is what makes consistent seasons possible.
5. Train in Phases (The Season Matters)
Each phase has a purpose—build in layers:
Aerobic Phase
- High mileage
- Mostly easy running (~60% effort)
- Build your base
Transition Phase (Hills + Tempo)
- Hill repeats for strength
- Tempo efforts to bridge into faster work
Anaerobic Threshold / Speed Phase
- Threshold workouts (AT)
- Race-pace efforts
- Sharpen fitness
Races Begin Phase
- Racing replaces some workouts
- ~80% of peak volume
- More recovery between efforts
Peak Phase (Championship Season)
- ~60% of peak volume
- Maintain intensity
- More rest between reps
- Feel fresh, fast, and ready
6. The Missing Piece: Structure (IMT / Helix Biomechanics)
This is where many runners plateau—or break down.
You can do everything “right” with training…
…but if your structure isn’t optimized, your body will compensate.
Subtle restrictions in joints, fascia, or organs can:
- Limit stride efficiency
- Reduce power transfer
- Increase injury risk
- Block full aerobic and speed development
What this means:
- You may not actually be training at your true capacity
- You may fatigue earlier than expected
- You may keep dealing with recurring tightness or injuries
The Solution:
- Address the root cause, not just symptoms
- Restore alignment, motion, and flow through the whole system
- Allow the body to adapt fully to training
See It in Action
In this video, you can see how improving structure changes how the body moves—often immediately.
This is the piece that lets training actually “stick.”
With Integrative Manual Therapy / Helix Biomechanics:
- The body can accept higher mileage safely
- Recovery improves
- Stride becomes more effortless and efficient
- Speed develops naturally—without forcing it
This is how you:
- Stay healthy across seasons
- Progress year after year
- And unlock performance that training alone can’t reach
The Big Picture
- Stay healthy → train consistently → progress season to season
- Build aerobic base → layer strength → add speed → sharpen → peak
- Optimize structure so your body can actually use the training
That’s how great runners are built.
For more on how to optimize running form and mechanics click here:
https://ralphhavenspt.substack.com/p/make-it-happen-unlock-the-super-shoe
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