The Runner’s Hierarchy of Needs

Running has been thrust centre stage of the World of Fitness.

With more people than ever before taking up the beautiful art of 1’s & 2’s, be that in its own right or as part of popular activities like Hyrox, the volume of information about how best to train for YOUR running-based goals has become overwhelming to say the least.

Alongside which comes the huge influx of misinformation delivered by individuals that, to be blunt, don’t have a clue.

As a coach, I approach everything I see on social media and mainstream media (articles, newspapers etc) from the perspective of the consumer - and my overarching opinion about what is out there can be summarised in one word.

Overcomplication.

Why?

Simplicity doesn’t sell. But it works. Works a treat. Has done for decades.

Everyday Athletes all face a whole host of different barriers to sticking to a training programme - so why make things even harder by making said programme AND the factors involved in adhering to said programme too complex?

In this post, I am going to put forward an adapted Hierarchy of Needs specifically for Everyday Athletes like yourself so that you can start nailing the basics, focusing on what ACTUALLY matters, and achieving your goal via the A-Road rather than taking the windy country lanes.

This is based on my personal experience, both as a coach and a runner; and is by no means the ONLY way to approach things. But for me and my Athletes, this is what I believe to be the MOST simple breakdown of how to achieve your running goal…

Level #01 - The Essentials

These 3 factors form the ESSENTIALS - the foundations upon which success is built.

Motivations / Your Why

the psychological base that stays with you from start to finish. Finding your ‘why’ is a pivotal first step in preparing to train for a running goal.

The underlying reason why you are embarking on this new adventure.

What I encourage everyone to do before getting the ball rolling is to ask yourself the ‘5 Why’s’ - the explanation of which is best through an example of someone wanting to train for a local half marathon:

1 - Why? “I want to push myself mentally and physically”

2 - Why? - “I want to prove I can accomplish a difficult task”

3 - Why? - “I often feel that I give up too easily and lack commitment”

4 - Why? - “I’ve had past experiences where I didn’t follow through on commitments, which made me doubt my abilities.”

5 - Why? - “These experiences have affected my confidence and self-belief, making me want to rebuild my self-trust that translates across many aspects of my life”

Identifying the underlying motivations behind your endeavours gives it a new level of meaning - one where it becomes so much more than just running.

It becomes a new way of life that leads to a better, happier self through the resolution of pre-existing feelings that affect your life.

It attaches emotion to the goal, which will spur you on to tick the boxes.

And it’s the framework that keeps the ship afloat when things get tough, and ultimately drives forward progression towards the end goal.

Consistency over Time

Ever heard the old saying:

“Be Consistently Good, Rather than Occasionally Perfect”

This is spot on the money when it comes to running.

Progress takes time. It takes small, incremental improvements over a period of months that accumulates to create drastic change in the long run.

Most people run into barriers along the way when embarking on a running journey - be that life events, periods of chaos at work, or increased family responsibilities.

When these arise, it’s about keeping the ball rolling any which way possible. Which will inevitably mean deviation from perfection.

But it still gets done.

On a micro-level, individual sessions are rarely spot on plan. 

From my experience, out of every 10 sessions only 2 will be ‘Perfect’  - that is, simultaneously hitting the brief (if applicable) AND feeling good in the process.

6 will be ‘Good/Average’ - targets hit, not feeling completely mint.

2 will be ‘Shite’ - official term, targets go by the wayside and feels fucking dreadful.

But it still gets done.

Striving for Perfection will only lead to failure in the long run. 

Instead, seek Consistency over Time - putting together a string of weeks/months/years where boxes are ticked for the large majority.

That’s when the Real Shit happens…

Footwear

now there’s a caveat with this one. I’m talking SUBSTANCE - not style…

Having a decent pair of kicks is non-negotiable. It doesn’t necessarily have to break the bank, but what it DOES have to do is be fit-for-purpose.

Combining an appropriate level of comfort, stability and support that is SPECIFIC to YOU, your gait, and the type of running you are going to be doing (ie trail, road or both).

What do I mean?

Everyone runs differently. Subtle variations in how our foot lands, reacts and takes off during every step will determine what shoe is right for YOU.

To paraphrase the great philosopher Ollivander: “The Wand (shoe) chooses YOU, Mr Potter…”

I encourage everyone looking to get into running to go and get a gait analysis at their local running shop to work out what type of shoe is best for you.

Its the one piece of gear that can make or break your journey.

And, if you’ve identified the VALUE of how running is going to impact your life for the better, I promise you it’s a worthwhile investment!

Level #02 - The Very Important Stuff

Strength Training & Mobility

NO one likes getting injured. 

Due to the high impact forces associated with running, we want to put measures in place within our routine that reduces the chances of this happening.

Enter The Runner’s Secret Weapon: Strength Training.

Something that many runners shy away from, strength work in the gym or at home is a game changer when it comes to injury risk reduction.

Why?

An appropriate, structured resistance training programme has a huge positive impact on bone density, resilience of connective tissues and rate of force production of individual muscle groups, as well as the system as one unit - all of which serve to bulletproof the Rig for the 1’s and 2’s.

Combine that with a mobility programme that targets joints in your body that lack full range of motion, and you’re laughing.

Mobility is a key aspect of both strength and running - and when implemented as part of your weekly routine can have a transformative effect on QUALITY of movement.

Meaning that your Rig is working to its full potential: efficient, resilient and stronger than ever…

Nutrition & Hydration

We’ve all been there on the Saino’s Forecourt: berating ourselves after sticking 30l of diesel into a petrol motor, leading to a mildly fucked engine and a hefty bill from the Spanners’.

In the same way, if you want to improve your running, you have GOT to be putting the RIGHT kind of fuel into the system.

I’m not talking about fancy gels or magic powders.

I’m talking good, solid, quality scran. Real shit.

The Weight Loss Gurus of the 90’s had it right with one thing: “you can’t outrun a bad diet”

The natural increase in aerobic activity that comes with a running programme means there is a higher need for carbohydrates in the system to stoke the boiler.

And, when paired with decent portions of high quality protein, is the ultimate remedy for recovery from your sessions.

I’m talking a diet rich in wholegrains, both slow AND fast release sources of carbs depending on where a meal sits in relation to your session (ie a jam bagel half an hour before a run, or a cup or two of brown rice depending on individual needs the night before a session), and 6-10 servings of F&V for the micros to keep on top of general health.

When it comes to hydration, more running means more water losses through sweat, so staying on top of your H2O intake is a must.

As a general rule of thumb, we want to look at 3-5 litres of the Good Stuff daily - and during longer runs, aim for about 300-700mls every 30 minutes to ensure you don’t get dehydrated, particularly in hot conditions.

Take care of these two factors, and you’ll set yourself up for success out on the roads and trails.

Level #03 - The Important Stuff

Weekly Mileage Overload

for the large majority of people, the most important thing to think about from a progression perspective is getting more miles in the legs on a WEEKLY basis.

Being sure to avoid the age-old mistake of simply trying to run a bit further every time you lace up and head out the front door.

Running is like any other skill: the more you do it, the better you’ll become.

Increasing the distance you cover over the course of a week by 10-20% depending on where you are at is a surefire way to become a better runner.

With more miles comes a better base of aerobic fitness, meaning runs at a constant pace become easier; more physiological resilience to the impact force that running places on the Rig; and more comfortable breathing patterns and strides.

All of which contribute to becoming a better runner.

Warm Ups / Cool Downs

This is one with caveats.

Realistically, a couple of leg swings and some squats does next-to-fuck-all in my opinion - and for a warm up, taking your first mile or so nice and easy is the best way to prime the body for a session.

TWO caveats though - number 1, if you are rehabbing an injury that requires SPECIFIC mobility drills to ensure the affected area is firing as it should; and number 2, if it helps you get into the groove psychologically, then by all means go for it!

BUT, if you prefer just to get on the plods, taking a mile or so to slowly build up is more than enough to get the party started.

HOWEVER, how you recover post-session is a must.

I’m not talking your standard static stretches - although again, if it helps calm your mind and body post-run, go for it.

But if so, then be sure to add in some more dynamic mobility work and foam rolling to your post-run routine.

Why?

Taking your muscles and joints through more active movement is more effective in stimulating blood flow and circulation to said areas - which is the ultimate goal of a cooldown.

Doing so will increase the effectiveness of your cooldown, and help bring the body back to its pre-exercise state - while simultaneously improving mobility and thus reducing risk of injury.

Even if it’s 5 minutes, make it happen - your body will thank you!

Appropriate Gear

Again, caveats.

Once you develop the ability to run for 60 mins plus, it might be time to invest in some equipment - I’m talking hydration vests, poles, GPS watches etc.

The general rule of thumb is, the LONGER the distance, the MORE IMPORTANT having the right equipment is.

For example, if you’re someone who runs a 5k a couple of time a week, then there is no need for things like hydration vests (although, if it makes you feel more confident as a new runner, it’s not going to do any harm!)

Contrast that with the kind of events that I myself compete in, where you are running anywhere between 12-72hrs + ; the is where appropriate equipment is bumped massively up the Pyramid of Importance straight to essentials.

Furthermore, the difference between road and trail running means that the latter potentially requires more equipment - largely from a safety perspective which is, of course, super important!

I have placed it slap bang in the middle of the pyramid as a result - because it is the one factor that I would use the irritating answer of ‘it depends’.

But if you’re just starting out on the journey, I wouldn’t worry too much about investing in all the running gear - and once you have decided whether it’s for you or not, that’s when you can progress distance or switch onto trails where you will NEED the appropriate equipment.

Aim for Ultra - purely to earn the right to wear a Quiver for your running poles and feel like Fitness’ Legolas equivalent…

Level #04 - The Quite Important Stuff

Types of Running Session

I’m talking Intervals, Tempo Runs, Hill Reps and any other form of speed work.

This is another one of those whereby importance is highly dependent on your GOAL and your running EXPERIENCE.

For the vast majority of people, who are either new to running or early on in their journey, bashing out the Latest and Greatest interval workout on social media is probably going to be counterproductive to your goal - notably by completely KO’ing you for the rest of the day.

As with the equipment section, though, it depends - for example, if you are slightly more experienced in the Running Game and you have set your sights on an ambitious time target, then interval sessions and tempo runs will be bumped up the list of priorities.

This is because you want to get miles in the legs at desired race pace (and, in some cases, quicker) to get the Rig used to working under more intense conditions.

My advice is, if you are just starting out then don’t worry about interval work or tempo work - unless that is run/walk intervals to help build the initial blocks of running fitness.

Instead focus on just getting time on your feet, miles in the legs and developing comfort in your breathing and stride while plodding.

But as explained earlier, if you are shooting for a specific pace on your next event, or you want to work on the speedy tings, then build your week around a priority session that focuses on tempo/speed work.

Clothing (Substance > Style)

I’m talking from an anti-chafe, comfort and breathability perspective.

Finding a type of clothing that works best for you WHILE making you feel confident running out on the roads will be a big help in getting you out of the door.

Play around with different types of material, style (eg vest, tee, racer etc) and fit in order to determine what is your ticket comfortable runs.

I will say, be careful of style over substance. Look at reviews for clothes you are looking to buy, and be wary about so-called ‘runner designer’ brands that aren’t all that when it comes to nailing the brief for your body during movement.

Level #05 - The Extras

Carbon Plates - the infamous design that made the press after being banned under new guidelines from World Athletics.

Now although we don’t have to worry about things being banned at the top of the pile, I would say be wary of running in your shiny carbon plates too often.

Why?

The load distribution associated with CP’s causes more stress higher up the kinetic chain - meaning your hamstrings and glutes get a bit more of a pelting than necessary.

If you were to run in them for your day-to-day sessions, you may put yourself at risk of an overuse injury in these areas - but certainly a session or two here and there won’t break the bank (metaphorically, they absolutely will in reality - fucking capitalism…)

Save them for race day for an extra boost. And remember, they are no substitute for honest, hard training - consider them a cherry on the cake to get the most out of race day, NOT the cake itself…

Supplements / Potions - gels, powders, carby concoctions that promise the Ultimate Elixir of Endurance.

A hell of a lot of fart, not a lot of poo. 

Metaphorically. And literally with certain products

Aside from specific brands of gels that very definitely have their place in a Runner’s Armoury for longer sessions and events, the supplement industry is an absolute minefield for shonky products that are pumped full of fuck all.

The kind of thing you’ll see on a targeted instagram ad - tauting a special Magic Beans that will ‘delay your lactate threshold’ and other BS phrases like so.

Don’t get me wrong, if taking something helps improve your confidence in completing a session/event that DOESN’T hinder areas of performance (ie stomach problems) - then go to town on the Placebo Effect.

But they are entirely auxiliary, and 95% of the bold claims made by different products are entirely false.

If you want to try out some gels on longer sessions to help improve performance, do a wee bit of research and find a product that has lots of legit reviews - and as always, try before you make a big purchase, because everyone reacts differently to different products.

The Final Word

At its very core, running is ridiculously simple.

All you actually need is a decent pair of running kicks, the right motivations backing you, and consistency over time - all 3 of which will undoubtedly help you to improve as a runner.

This hierarchy is based on personal experience, both as a runner myself and a coach; and should be used as such.

There will be times where you will be able to nail every aspect on every layer of the pyramid - be that for financial or practical reasons - BUT, more importantly, there will be times where you need to narrow things down a wee bit.

It is at these times where it is ESSENTIAL to prioritise the RIGHT things in order to make sure you continue making progress in the right direction!

Hopefully this will make you realise that you don’t need all the bells and whistles to get started in the World of Running - and if the desire is there, there is nowt stopping you from getting the ball rolling straight away.

If YOU want to double down and nail your first ever event, smash a PB or reach a specific distance milestone, get in touch for more No-BS Coaching. Online & In-Person Coaching Slots now available.

EMAIL - info@gripperpersonaltraining.com